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Close-up of a traditional Salvadoran breakfast featuring eggs and orange juice, vibrant and inviting.
Stovetop~25 minComplexity

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.

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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 the olive oil in a large nonstick skillet over medium-high heat. Fry each corn tortilla for 30 seconds per side until lightly charred and pliable. Transfer to a paper towel-lined plate and cover with a tea towel to keep warm.
  2. 2Add a splash more olive oil to the same skillet over medium-high heat. Add the diced onion, minced garlic, and bell pepper. Cook 4–5 minutes, stirring occasionally, until the peppers begin to soften and the onion turns translucent.
  3. 3Stir in the crushed tomatoes, salsa, ground cumin, and cayenne pepper. Bring to a simmer over medium heat and cook 4–5 minutes, stirring occasionally, until the sauce thickens slightly. Taste and adjust salt and pepper as needed. Add water 1/4 cup at a time if the sauce is too thick.
  4. 4Make 4 wells in the sauce with the back of a spoon, spacing them evenly. Crack one large egg into each well as quickly as possible to ensure even cooking.
  5. 5Cook undisturbed over medium heat for 4–6 minutes, until the egg whites are opaque and set but the yolks remain runny (or longer if you prefer firmer yolks). For faster cooking, cover the skillet with a lid and check every minute to avoid overcooking.
  6. 6Divide the huevos rancheros evenly into 4 serving plates while hot, ensuring each plate receives one egg, sauce, and a tortilla.
  7. 7Top each serving with sliced jalapeño, fresh avocado slices, crumbled cotija cheese, and fresh 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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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.

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