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
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.

Ingredients
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
Instructions
Heat the butter in a medium nonstick skillet over medium heat until melted and foaming.
medium heatEquipment: medium nonstick skilletAdd 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 darkerWhile 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, forkPour 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 heatLet the eggs sit undisturbed for about 20 seconds, until the edges just begin to turn opaque.
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 spatulaIf using tomatoes, fold them in when the eggs are about halfway set.
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 heatRemove from heat immediately and sprinkle the shredded cheese over the top. The residual heat will melt it.
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



