Tex Mex Veggie Migas Recipe

Stephanie Lang, MS, RDN, CDN

Medically reviewed by

Richard Fogoros, MD

Updated on September 20, 2019

(22 ratings)

Total Time: 10 min

Prep Time: 5 min

Cook Time: 5 min

Servings: 2

Nutrition Highlights (per serving)

442 calories

26g fat

32g carbs

22g protein

Show Nutrition Label

Nutrition Facts
Servings: 2
Amount per serving
Calories	442
% Daily Value*
Total Fat 26g	33%
Saturated Fat 8g	40%
Cholesterol 387mg	129%
Sodium 492mg	21%
Total Carbohydrate 32g	12%
Dietary Fiber 5g	18%
Total Sugars 4g
Includes 0g Added Sugars	0%
Protein 22g
Vitamin D 2mcg	10%
Calcium 241mg	19%
Iron 3mg	17%
Potassium 524mg	11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Looking for a nutrient-packed and exciting alternative to your typical omelet or frittata? Migas are the perfect solution.

Migas means "crumbs" in Spanish, and variations of this dish are seen in Mexican and Tex Mex cuisine, usually consisting of leftover tortillas that are re-fried in oil and mixed with eggs and/or vegetables, meat, and cheese.

This recipe uses the vegetable and bean filling from a farmstand chili tacos recipe to provide the polyphenols known for cancer prevention. The egg and cheese pack in the protein, calcium, and soft texture, and the tortilla chips add a light crunch. This is a brightly colored and nutrient-rich meal with a varied texture combination.

Ingredients

4 large eggs
1 ounce cheddar cheese (shredded or roughly chopped into small hunks)
1 cup tortilla chips (about 10 chips, broken into bite-size pieces)
2 teaspoons olive oil
1 cup filling from farmstand chili tacos (leftover)

Preparation

Crack the eggs into a medium bowl and beat with a whisk or fork until combined. Stir in the cheese. Add the tortilla chips and let them soak in the egg mixture for 1 minute.
Heat a medium skillet over medium-high heat. Add the olive oil and the egg-cheese-tortilla mixture and scramble with a spatula until 3/4 of the way cooked through.
Add the farmstand chili taco filling and continue scrambling for another minute or two until everything is heated and cooked through.
Pile onto plates and serve. Hot sauce optional.

Ingredient Variations and Substitutions

Looking for a lower saturated fat option than cheddar cheese? Try a tablespoon of plain, non-fat Greek yogurt in place of the cheese. Plain Greek yogurt is also higher in protein and calcium than cheddar cheese, but will still provide that smooth, warm texture.

If you don't want the crunch of the tortilla chips, use the soft corn tortillas from the same farmstand chili taco recipe. Beak apart the tortilla into 1/2-inch pieces and sprinkle them in the mix for a softer texture.

Cooking and Serving Tips

Pair with a seasonal fruit bowl for the best combination of sweet coolness and savory warmth to start off your day.

Still have leftover ingredients? Turn this recipe into a quiche for a flavorful and nutritious breakfast, lunch, or dinner. Use a whole wheat crust or make your own with whole wheat flour. Skip the tortilla chips, pour in the farmstand chili, and bake for 45 to 50 minutes.

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