Migas Lower Fat Recipe

This lighter take on classic Southern Migas is packed with flavor! Enjoy a delicious breakfast, brunch, or even a light dinner featuring crispy corn tortillas, savory eggs, and a vibrant mix of onions, peppers, and tomatoes. This lower-fat recipe from Southern Living is quick, easy, and unbelievably satisfying.

Prep Time 10 mins

Cook Time 30 mins

Calories 125.3 kcal

Protein 19g

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The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Migas Lower Fat

Green Bell Pepper
1/2 medium Onion (chopped)
Serrano Peppers
Garlic Clove
Plum Tomatoes
Fat Free Low Sodium Chicken Broth
Ground Cumin
1/2 teaspoon Salt
6 corn tortillas
6 large Eggs
Egg Whites
Low Fat Cheddar Cheese

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How to Make Migas Lower Fat

Heat cooking spray in a large nonstick skillet over medium heat. Add 1/2 medium onion (chopped), 1/2 green bell pepper (chopped), and 1/2 red bell pepper (chopped). Saute for 5 minutes, or until tender.
Stir in 1 (14.5 ounce) can diced tomatoes, undrained, 1/2 cup low-sodium chicken broth, 1/2 teaspoon ground cumin, and 1/4 teaspoon salt.
Reduce heat to low, cover, and simmer for 15 minutes, stirring occasionally.
While the vegetable mixture simmers, prepare the tortillas: Cut 6 corn tortillas into 1-inch strips. Cut strips in half crosswise.
Once the vegetable mixture is cooked, remove it from the skillet and set aside, keeping warm.
Add cooking spray to the same skillet. Add the tortilla strips and cook over medium heat for 10 minutes, stirring occasionally, until golden brown and crispy.
In a separate bowl, whisk 6 large eggs with a pinch of black pepper.
Pour the whisked eggs into the skillet with the tortilla strips. Cook over medium heat, without stirring, until the eggs begin to set on the bottom.
Using a spatula, gently lift the edges of the eggs to allow uncooked egg to flow underneath. Continue until the eggs are mostly set but still slightly moist.
Sprinkle with the remaining 1/4 teaspoon salt and the crispy tortilla strips.
Spoon the warm vegetable mixture over the eggs. Sprinkle with 1/2 cup shredded Monterey Jack cheese (optional).
Serve immediately and enjoy!

Nutrition Information (Approximate per serving)

Sodium

14 g

Sugar

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Starters Main Courses Breakfast & Brunch Lunch Main Dish / Dinner The Americas American Mexican Southern Healthy Gluten Free 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion Healthy Breakfast Eggs Dairy Low Fat Eggs Dietary Low Saturated Fat Low Calorie Low Carb Low In Something Brunch

Frequently Asked Questions

How long does it take to make Migas Lower Fat?

Migas Lower Fat takes about 40 minutes from start to finish — roughly 10 minutes to prepare and 30 minutes to cook.

How many calories are in Migas Lower Fat?

Migas Lower Fat has approximately 125.3 calories per serving, with about 19 g protein, 4 g carbohydrates and 6 g fat.

What ingredients do I need for Migas Lower Fat?

The key ingredients for Migas Lower Fat are Green Bell Pepper, Onion, Serrano Peppers, Garlic Clove, Plum Tomatoes, Fat Free Low Sodium Chicken Broth. See the full list with measurements above.