BreakfastEasyGluten-Free

Migas

Fluffy scrambled eggs with crispy tortilla strips that soften slightly as they meet the creamy eggs. This Tex-Mex breakfast delivers 18g protein per serving—best saved for stable remission when you tolerate corn well.

Migas
Total Time
15m
Servings
2
Calories
340
Fiber
2g
Protein
18g
Carbs
14g
Fat
24g
Best For
Remission

Watch Out For

corn tortillasmoderate

Corn is difficult to digest for many IBD patients due to its tough outer hull (pericarp) containing insoluble fiber. The hull can pass through the digestive tract largely intact, potentially causing irritation.

Tip: Test tolerance with a small portion first. Some people tolerate corn flour products better than whole corn kernels. If corn causes issues, try our plain scrambled eggs instead.

tomatoesmild

Nightshade vegetables contain alkaloids and glycoalkaloids that some people find inflammatory. Eliminated on AIP protocol.

Tip: Omit entirely—the dish works well without tomatoes.

cheddar cheesemild

Even aged cheese with low lactose content may cause issues for those with dairy sensitivity beyond lactose intolerance.

Tip: Use dairy-free shredded cheese or omit—eggs are satisfying on their own.

Ingredients

  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP

Instructions

  1. Heat the butter in a medium nonstick skillet over medium heat until melted and foaming.

    medium heatEquipment: medium nonstick skillet
  2. Add the tortilla strips and fry for 2-3 minutes, stirring occasionally, until golden and crispy.

    Tip: Listen for the sizzle and watch for edges to turn slightly darker
  3. While the tortilla strips cook, crack the eggs into a bowl and beat with a fork until the yolks and whites are fully combined. Season with salt and pepper.

    Equipment: mixing bowl, fork
  4. Pour the beaten eggs directly over the crispy tortilla strips in the pan.

    Tip: The eggs should sizzle gently on contact—if they spit aggressively, reduce heat
  5. Let the eggs sit undisturbed for about 20 seconds, until the edges just begin to turn opaque.

  6. Using a silicone spatula, gently push the eggs from the edges toward the center in slow, sweeping motions. Tilt the pan to let uncooked egg flow to the edges.

    Equipment: silicone spatula
  7. If using tomatoes, fold them in when the eggs are about halfway set.

  8. Continue stirring gently until the eggs are just set but still glossy and slightly wet, about 2-3 minutes total.

    Tip: Remove from heat while eggs still look slightly wet—they'll continue cooking from residual heat
  9. Remove from heat immediately and sprinkle the shredded cheese over the top. The residual heat will melt it.

  10. Garnish with fresh cilantro and serve immediately with warm corn tortillas on the side, if desired.

Notes

Storage

Best eaten fresh—the tortilla strips lose their texture when stored. If you must refrigerate, store eggs and any extra tortillas separately in airtight containers for up to 1 day. Reheat eggs gently in a nonstick pan over low heat, adding a splash of water to restore moisture.

Garlic-infused oil alternative

Butter adds richness, but garlic-infused olive oil works beautifully and keeps the recipe strictly low-FODMAP. Fructans don't transfer to oil, so you get garlic flavor without the trigger.

Make it dairy-free

Skip the cheese or use a dairy-free shredded cheese. The eggs and crispy tortillas are satisfying on their own—you'll still get 15g of protein per serving.

Baked chips are gentler

If frying in butter causes issues, bake your tortilla strips instead. Cut tortillas into strips, brush lightly with oil, and bake at 375°F (190°C) for 8-10 minutes until crispy. Less fat, same crunch.

Add protein

Crumbled cooked chorizo or crispy bacon adds substance. Choose low-FODMAP, gluten-free varieties and check labels for garlic or onion powder in the ingredients.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches