Low Sodium Traditional Migas

Savor the flavors of Tex-Mex cuisine with this Low Sodium Traditional Migas recipe, a healthier twist on a classic breakfast favorite. Featuring crispy corn tortilla strips, fluffy scrambled eggs, vibrant bell peppers, creamy avocado, and hearty unsalted black beans, this dish is bursting with texture and bold, fresh flavors—all without the heavy sodium. Seasoned with ground cumin, minced garlic, and a squeeze of fresh lime, this dish brings authentic south-of-the-border taste to your table in just 25 minutes. Perfect for breakfast, brunch, or even a quick weeknight dinner, it’s a versatile and wholesome option that doesn’t sacrifice flavor. Garnish with cilantro and a handful of unsalted tortilla chips for a delightful crunch, and pair it with a side of fresh fruit or salsa for the ultimate guilt-free comfort dish!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces corn tortillas
• 1 tablespoon extra virgin olive oil
• 6 pieces large eggs
• 1 cup unsalted diced tomatoes
• 1 cup unsalted black beans (rinsed and drained)
• 1 medium bell pepper (any color, diced)
• 0.5 medium white onion (diced)
• 2 cloves garlic (minced)
• 2 tablespoons fresh cilantro (chopped)
• 1 small fresh jalapeño (seeded and diced)
• 1 piece fresh lime (juiced)
• 0.5 teaspoon ground cumin
• 0.25 teaspoon ground black pepper
• 1 piece avocado (sliced, for garnish)
• 0.5 cup unsalted tortilla chips (optional, for garnish)

Directions

Step 1

Stack the corn tortillas and slice them into 1-inch squares or strips.

Step 2

Heat the olive oil in a large skillet over medium heat. Once hot, add the tortilla pieces and cook until they are crisp and golden, about 4-5 minutes, stirring occasionally. Remove and set aside on a plate lined with paper towels.

Step 3

In the same skillet, add the diced onion, diced bell pepper, and jalapeño. Sauté for 3-4 minutes until softened, then stir in the minced garlic and ground cumin. Cook for another 30 seconds, stirring constantly.

Step 4

Reduce the skillet heat to low. Crack the eggs into a bowl, beat them until fully blended, and pour them into the skillet. Stir gently to scramble, cooking until the eggs are soft and just set, about 2-3 minutes.

Step 5

Add the crisped tortilla pieces back into the skillet, along with the unsalted diced tomatoes and black beans. Gently fold the mixture together until evenly combined and heated through.

Step 6

Season the mixture with lime juice and ground black pepper. Taste and adjust seasoning if needed (keep in mind it’s a low-sodium recipe).

Step 7

Sprinkle the chopped cilantro over the top and serve immediately.

Step 8

Garnish with sliced avocado and a handful of unsalted tortilla chips for extra crunch, if desired.

Nutrition Facts

Serving size	(1494.8g)

Amount per serving	% Daily Value*
Calories	1930.4

Total Fat 95.8g	0%
Saturated Fat 18.1g	0%
Polyunsaturated Fat g
Cholesterol 1116mg	0%
Sodium 503.1mg	0%
Total Carbohydrate 214.8g	0%
Dietary Fiber 50.0g	0%
Total Sugars 18.2g
Protein 74.8g	0%

Vitamin D 240IU	0%
Calcium 546.7mg	0%
Iron 16.9mg	0%
Potassium 3410.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.7%

Protein: 14.8%

Carbs: 42.5%