Diabetes Forecast

By the Plate: Huevos Rancheros Breakfast

This easy breakfast main dish will wake up your taste buds with a little spicy heat


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Huevos Rancheros

    Makes: 4 servings
    Serving Size: 1 tortilla, 1 egg, about 1/4 cup sauce
    Calories 220
    Fat 12 g
    Saturated Fat 2.9 g
    Trans Fat 0 g
    Carbohydrate 20 g
    Fiber 3 g
    Sugars 5 g
    Cholesterol 190 mg
    Sodium 240 mg
    Potassium 425 mg
    Protein 10 g
    Phosphorus 240 mg
    Choices: Starch 1, Nonstarchy Vegetable 1, Medium-Fat Protein 1, Fat 1

    Huevos Rancheros

    • Makes: 4 servings
    • Serving Size: 1 tortilla, 1 egg, about 1/4 cup sauce
    • Preparation Time: 10 minutes
    • Cooking Time: 20 minutes


    1 1/2 Tbsp. olive oil, divided
    1 small onion, minced
    2 garlic cloves, minced
    1/2 small jalapeƱo pepper, seeded and minced (about 1 Tbsp)
    1 (28-oz) can whole tomatoes, drained
    1/4 tsp. kosher salt
    1/4 tsp. freshly ground black pepper
    1/4 tsp. cayenne pepper (optional)
    4 (6-inch-diameter) corn tortillas
    4 large eggs
    1 1/2 Tbsp. grated cheddar cheese
    1 Tbsp. minced fresh cilantro


    1. In a large skillet, heat 1/2 Tbsp of the olive oil over medium heat. Add the onion and sauté for 3 to 4 minutes. Add the garlic and jalapeño pepper and sauté for 1 minute.
    2. Heat the oven to 350 F. Add the tomatoes to a large bowl and crush them with your hands. Add the tomatoes to the skillet and bring to boiling. Lower the heat to simmer and cook, uncovered, for 15 to 20 minutes, until thick. Add the salt, black pepper, and, if desired, cayenne pepper and cook for 5 more minutes. 
    3. Meanwhile, in a large nonstick skillet, heat the remaining 1 Tbsp of olive oil over medium heat. Add the corn tortillas, one at a time, and cook for 2 to 4 minutes per side, until lightly browned. You want the tortillas to get a little crispy so they don’t get soggy when you add the sauce. Remove the tortillas from the skillet, wrap them in foil, and keep them warm in the oven. Crack an egg into a small custard cup, keeping the yolk whole, and then add the egg to the empty skillet. Repeat with the remaining eggs. Cook the eggs for 2 to 3 minutes, until set.
    4. To serve: Place a tortilla on a plate. Spoon about 2 Tbsp of the tomato sauce on top of the tortilla. Top with an egg. Add an additional 2 Tbsp of tomato sauce and sprinkle with some of the cheese and cilantro. Repeat with the remaining ingredients.

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    Additional Foods in This Meal


    • Per Serving
    • Calories: 60
    • Carbohydrate: 14g
    • Choices: Fruit 1


    • Per Serving
    • Calories: 110
    • Carbohydrate: 18g
    • Choices: Fat-Free Milk 1.5

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