Huevos Rancheros (IBD-Adapted)
Fried eggs bathed in gently spiced tomato sauce over warm corn tortillas. This IBD-adapted version skips the beans and goes easy on the acidity while keeping the soul of a Mexican breakfast classic.
Huevos Rancheros (IBD-Adapted)
Fried eggs bathed in gently spiced tomato sauce over warm corn tortillas. This IBD-adapted version skips the beans and goes easy on the acidity while keeping the soul of a Mexican breakfast classic.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Mild Ranchero Sauce
Assembly
Instructions
Heat garlic-infused oil in a medium saucepan over medium heat until shimmering, about 1 minute.
Equipment: medium saucepanAdd diced tomatoes (with their juices), cumin, oregano, salt, and chili powder if using. Stir to combine and bring to a gentle simmer.
Simmer for 15-18 minutes, stirring occasionally, until the sauce has reduced by about one-third. Keep warm over low heat while you prepare the tortillas and eggs.
Tip: The sauce should coat the back of a spoon and smell sweet and concentrated when readyHeat a dry cast-iron or heavy skillet over medium heat. Add one tortilla and warm for 20-30 seconds per side, until soft and pliable with a few golden spots. Wrap tortillas in a clean kitchen towel to keep warm while you cook the eggs.
Equipment: cast-iron skillet, kitchen towelTip: A dry skillet gives the best char without adding fatHeat olive oil in a large non-stick skillet over medium heat until the oil shimmers.
Equipment: large non-stick skilletCrack eggs gently into the skillet, season lightly with salt, and cook sunny-side up for 3-4 minutes, until whites are completely set but yolks are still runny.
Tip: For over-easy, carefully flip after 2 minutes and cook 30 seconds morePlace 2 warm tortillas on each plate, slightly overlapping.
Spoon about 1/3 cup of warm ranchero sauce over each portion of tortillas, letting it pool slightly.
Gently slide 2 eggs onto each sauced tortilla base.
Scatter fresh cilantro and avocado slices over the top. Serve immediately while the eggs are hot.
Notes
Storage
Best eaten fresh. Leftover ranchero sauce keeps in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop and cook fresh eggs to serve. Tortillas are best warmed just before eating.
No onion or garlic
Traditional ranchero sauce has both—this version uses garlic-infused oil to capture the flavor without the FODMAPs. The infusion process leaves the flavor compounds behind while FODMAPs stay in the garlic solids.
Bean-free by design
Classic huevos rancheros include refried beans. Beans are high-FODMAP (GOS) and high-fiber, so they're omitted here to keep the recipe low-FODMAP compliant and gentler on the gut.
Corn tortilla quality
Look for brands with just corn, water, and lime (masa harina). Avoid any with wheat or added fibers. Mission and La Tortilla Factory both make simple versions.
SCD alternative
Corn is illegal on the Specific Carbohydrate Diet. Replace tortillas with thinly sliced, pan-fried zucchini rounds or serve over mashed butternut squash. You can also serve the eggs directly in the sauce, shakshuka-style.
Adjust the spice
Start without chili powder if you're sensitive to capsaicin. You can always add a dash of hot sauce at the table for those who tolerate it.
Dairy option
Crumbled queso fresco (aged cheese, SCD-legal) or a dollop of lactose-free sour cream adds richness if you tolerate dairy.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
