Mexican · breakfast

Huevos a la Mexicana (Mexican Scrambled Eggs)

Huevos a la Mexicana (Mexican Scrambled Eggs) — from Mi Amiga Gaby - Cocina Mexicana's cooking video Watch how it’s made · 7:20

Video by Mi Amiga Gaby - Cocina Mexicana on YouTube · Open on YouTube

15 minServes 2206 kcal a serve
  • Low carb (6 g net carbs) but not keto: 57% of the energy is from fat, and keto meals get about 60% or more
  • Vegetarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Egg. Check labels on stock, sauces and spice mixes.

A quick, light way to start the day: two eggs give about 14 g protein per serve, the tomato and chilli add vitamin C, and the whole pan uses just a teaspoon of oil.

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Ingredients 6

Method

Tap a time to watch that step in the video.

  1. Dice the tomatoes and onion and thinly slice the serrano chilli. 1:29
  2. Crack the eggs into a bowl and beat until the whites and yolks are completely blended. 1:47
  3. Heat the oil in a frying pan over medium heat for about 2 minutes. Add the onion and cook until it starts to turn translucent, turning the heat down to low. 2:35
  4. Add the tomato and chilli and cook until the tomato softens and its juices start to bubble. Season with the salt. 3:38
  5. Pour in the eggs and stir constantly so they don't stick. Turn off the heat as soon as the eggs are set and no longer runny, and serve. 4:22

Tip. Serves 2, 2 eggs each (our estimate; the cook doesn't say). Use serrano or jalapeño to taste, or pick the chilli out when serving if you like it mild. Good with warm corn tortillas.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy206 kcal860 kJ
Protein14 g28% of a day
Fibre1.9 g7% of a day
Carbohydrate7.9 g6 g net · 5.3 g sugars3% of a day
Fat13 g3.5 g saturated17% of a day
Sodium710 mg31% of a day

Where the energy comes from one serve

  • Net carbs 12%
  • Protein 28%
  • Fat 60%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High56%

31 µg a serve, mostly from eggs (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High46%

1.1 µg a serve, mostly from eggs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High25%

22 mg a serve, mostly from saladet tomatoes (78%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A High23%

203 µg a serve, mostly from eggs (73%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate Source17%

67 µg a serve, mostly from eggs (66%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-3 Source17%

0.3 g a serve, mostly from oil (74%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E Source15%

2.2 mg a serve, mostly from eggs (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B6 Source15%

0.3 mg a serve, mostly from eggs (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc Source13%

1.4 mg a serve, mostly from eggs (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin D Source11%

2.2 µg a serve, mostly from eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Potassium Source10%

460 mg a serve, mostly from saladet tomatoes (65%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin K Source10%

12 µg a serve, mostly from saladet tomatoes (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Show the other 3
Iron9%

1.6 mg a serve, mostly from eggs (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium6%

26 mg a serve, mostly from saladet tomatoes (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium5%

68 mg a serve, mostly from eggs (74%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Mi Amiga Gaby - Cocina Mexicana; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.