Chilaquiles (Simplified)
Crispy corn chips simmered in gentle salsa with runny-yolk eggs on top. This remission-phase breakfast brings Mexican comfort without the garlic or onion that usually come with it.
Chilaquiles (Simplified)
Crispy corn chips simmered in gentle salsa with runny-yolk eggs on top. This remission-phase breakfast brings Mexican comfort without the garlic or onion that usually come with it.
Ingredients
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
Instructions
Pour the salsa into a large skillet and heat over medium heat for about 2 minutes, until it begins to bubble gently at the edges.
Equipment: large skilletAdd the tortilla chips to the salsa and fold gently with a spatula to coat each chip, being careful not to break them completely.
Tip: Work gently—you want some chips to stay intact for texture contrastCook for 2-3 minutes, folding occasionally, until the chips soften slightly but retain some texture—they should be tender but not mushy.
Tip: 2 minutes for crunchier chips, 4-5 minutes for softer enchilada-style textureUse the back of a spoon to create 2 shallow wells in the chip mixture, spacing them apart.
Crack one egg directly into each well, being careful to keep the yolks intact.
Tip: A low, gentle crack keeps yolks intactCover the skillet with a lid and cook for 3-4 minutes, until the egg whites turn opaque and set but the yolks remain runny.
Equipment: lidRemove from heat and immediately sprinkle the shredded cheddar cheese over the top.
Cover again for 1 minute to let the residual heat melt the cheese into a glossy layer.
Equipment: lidTransfer to serving plates and top each portion with a dollop of sour cream, a sprinkle of fresh cilantro, and sliced avocado if using.
Serve immediately while the chips are still warm and the yolks are runny.
Tip: Chips lose their texture quickly—serve immediately
Notes
Storage
Best served fresh—leftover chips become soggy. You can store cooked eggs separately in an airtight container in the refrigerator for up to 1 day. Reheat gently in a skillet with fresh chips and salsa.
Low-FODMAP salsa
Most commercial salsas contain garlic or onion, which are high-FODMAP. Check labels carefully or make your own: roasted tomatoes, lime juice, cilantro, cumin, and salt. FODY brand makes certified low-FODMAP salsa.
Chip texture preference
Cooking time dramatically affects texture. For softer, almost enchilada-like chips, cook for 4-5 minutes. For crunchier chips with just a slight tender coating, keep it to 2 minutes.
Salsa verde alternative
Tomatillo-based salsa verde (also a nightshade) may be better tolerated by some who react to tomatoes specifically. It has a tangier, less acidic flavor. Must still be garlic/onion-free.
Fried egg variation
If you prefer firmer eggs or want more control, fry the eggs separately in a small skillet and place them on top of the chip mixture just before serving.
Avocado portions
Stick to 1/4 avocado (about 30-40g) per serving to stay in the FODMAP green zone. Larger portions move into amber territory on the Monash scale due to sorbitol content.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
