PF
Close-up of a traditional Salvadoran breakfast featuring eggs and orange juice, vibrant and inviting.
StovetopComplexity

Easy Huevos Rancheros

Huevos Rancheros provides 12g protein and 218 calories per serving — a breakfast option for meeting morning protein targets before training sessions. Four servings cook quickly on the stovetop, making it viable for early-morning meal prep or weekend batch cooking. Combine with egg-based sides to push protein toward 30g+ per meal when needed.

Rate this recipe:

Ingredients

4 servings
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion
  • Garlic(120g)
  • Bell Pepper
  • Tomato, Canned, Crushed(425g)
  • Salsa, Prepared, Red, Store-Bought(284g)
  • Cumin, Ground(10g)
  • Cayenne Pepper, Ground
  • 1 pinch salt (to season)
  • 1 pinch pepper (to season)
  • Egg, Whole, Large(200g)
  • JalapeñO Pepper
  • Avocado
  • Cheese, Cotija, Crumbled(15g)
  • Cilantro, Fresh
  • Tortilla, Corn, 6-Inch

Instructions

  1. 1Heat oil in a non stick pan or skillet over medium-high heat. Fry the corn tortillas one at a time for about 30 seconds per side. Remove them and set aside on a paper towel lined plate cover with tea towel to keep warm.
  2. 2In the same pan add some more oil and fry the onion, garlic and red peppers for about 5 minutes, or until peppers are just beginning to soften and onion becomes transparent.
  3. 3Add in tomatoes, salsa dip, cumin, cayenne (if using), salt and pepper to your taste, and bring to the boil. Reduce heat down to low and continue to simmer for a further 4-5 minutes, or until the sauce begins to reduce down. (Add in 1/4 cup of water if it's too thick for your liking). Taste test the sauce and adjust salt and pepper, if needed.
  4. 4Make 4 wells in the tomato sauce mixture and crack eggs as quickly as you can into each to ensure an even cooking time.
  5. 5Continue cooking, undisturbed, until done to your liking. (For faster cooking, cover pan or skillet with a lid, checking every so often that they don't over cook).
  6. 6Serve eggs with sauce over tortillas, with sliced jalapeños, avocados, cheese and cilantro leaves.

Nutrition — Per Serving

218

calories

12g

protein

11g

fat

Carbohydrates
22g
Saturated fat
2.9g
Sodium
412 mg
Dietary fiber
4.3g

4 servings per batch · ~267g each

Macro data sourced from USDA FoodData Central

+ Add to Meal Plan

Common questions

How much protein does Easy Huevos Rancheros have per serving?

Each serving contains 12g of protein with 218 calories, 11g fat, and 22g carbs. The macro split is balanced but protein per serving is moderate, so pair with additional protein if used as a standalone breakfast.

How long does Easy Huevos Rancheros take to prep?

Quick prep time on stovetop with 4 servings per batch makes this viable for breakfast meal prep. Execution is straightforward without extended cooking or prep steps.

Is Easy Huevos Rancheros good for fat loss?

At 218 calories per serving with moderate protein (12g), this recipe works as a lower-calorie breakfast option for fat loss. The carbs (22g) and fat (11g) balance out within typical fat loss macros when paired with higher-protein items throughout the day.

Breakfast Burritos with Beef, Bacon, and Honey

Breakfast Burritos with Beef, Bacon, and Honey

Stovetop · 8 servings

48g protein450 cal14g fat
Complexity
View Recipe →+ Plan
Big Breakfast Power Bowls

Big Breakfast Power Bowls

Oven · 10 servings

51g protein552 cal20g fat
Complexity
View Recipe →+ Plan
Breakfast Burritos with Beef and Eggs

Breakfast Burritos with Beef and Eggs

Stovetop · 8 servings

50g protein500 cal fat
Complexity
View Recipe →+ Plan
Cottage Cheese Egg Breakfast Bakes

Cottage Cheese Egg Breakfast Bakes

Oven · 6 servings

52g protein360 cal9g fat
Complexity
View Recipe →+ Plan