
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.
Ingredients
- •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
- 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.
- 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.
- 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.
- 4Make 4 wells in the tomato sauce mixture and crack eggs as quickly as you can into each to ensure an even cooking time.
- 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).
- 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
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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.
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