⏱ 20 min totalTex-Mex Migas
Per 1 serving · 280 g · 12 ingredients
of a 2,000 cal day
- Protein18g20% of calories
- Carbs27g29% of calories
- Fat20g51% of calories
At a glance
One serving of Tex-Mex Migas (280 g) has 355 calories, with 18 g of protein, 27 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (36% DV), dietary fiber (23% DV) and Vitamin A (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 29% and 126% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber23%
- Vitamin A22%
- Vitamin E22%
- Riboflavin (B2)45%
- Vitamin B639%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin D13%
- Vitamin K14%
- Niacin13%
- Calcium16%
- Potassium14%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat29%
- Cholesterol126%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ tortilla Corn tortillas
2 large Egg- 🥄¼ dash Salt
¼ dash Black pepper
½ tsp Olive oil
⅛ medium Onion
⅛ medium whole Tomatoes
¼ pepper Jalapeno peppers
¼ oz Queso añejo
¼ cup, sliced Avocado
¼ cup Salsa
1 tbsp Cilantro
Directions
- 1
Char the tortillas directly over a medium flame for 20–30 seconds per side until lightly blistered and pliable; keep them from burning.
- 2
Reserve one tortilla per serving on a plate and cover with a clean towel to keep warm. Cut the remaining tortillas in half, then into 1/2-inch strips.
- 3
In a medium bowl, whisk the eggs with a pinch of salt and pepper until well combined.
- 4
Heat half of the oil in a nonstick skillet over medium heat.
- 5
Add the tortilla strips and cook, stirring, until crisp and golden, about 4 minutes. Transfer to a plate.
- 6
Add the remaining oil to the skillet, then add the diced onion, tomato, half of the jalapeño (diced), and about three-quarters of the cilantro. Season with a little salt and pepper and cook until softened and translucent, 3–4 minutes.
- 7
Pour in the eggs and cook, stirring occasionally, until just set, 3–4 minutes. Fold in the crisp tortilla strips.
- 8
Cook for 1 minute more, then remove from the heat.
- 9
Top with crumbled queso añejo, sliced avocado, salsa, the remaining cilantro, and the reserved jalapeño slices. Serve with the warmed tortillas.
Vitamins & minerals
Amounts for 1 serving (280 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 194 μg | 22% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 17 μg | 14% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 88 μg | 22% |
| Vitamin B12 | 1 μg | 41% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 315 mg | 57% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 163 mg | 16% |
| Iron | 3 mg | 34% |
| Potassium | 644 mg | 14% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 393 mg | 56% |
| Zinc | 2 mg | 21% |
| Copper | 0.3 mg | 28% |
| Manganese | 0.3 mg | 15% |
| Selenium | 35 μg | 63% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 338 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 4,483 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 165 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 355 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Tex-Mex Migas?
One serving of Tex-Mex Migas (1 serving) has 355 calories, which works out to 126 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Tex-Mex Migas high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Tex-Mex Migas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tex-Mex Migas?
738 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tex-Mex Migas?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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