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DinnerMexican · 15 min · 1 servingClaras rancheras con tortilla de maíz

Egg white huevos rancheros

Each serving has 319 kcal, 26.6 g of protein, and 3.1 g of fiber, or 8.3 g of protein per 100 kcal. Ready in 15 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Low energy density

Per serving

  • 319 kcalCalories
  • 26.6 gProtein
  • 3.1 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 8.3 g of protein per 100 kcal.

Egg white huevos rancheros, seen from above
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Published
Sources
9 primary

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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • Garlic (1/2 clove)
  • Seeded serrano chile (optional)
  • Cilantro and salt to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Blend the tomato with the onion, garlic, and chile, if using, into a sauce.
  2. Heat half the oil in a small skillet and simmer the sauce over medium heat for 5 minutes, until thickened; season and set aside.
  3. Warm the tortilla on a comal or in a dry skillet, 30 seconds per side, and put it on the plate.
  4. Whisk the egg whites with the whole egg and a pinch of salt.
  5. Heat the rest of the oil in the skillet over medium-low heat and cook the eggs for 2 to 3 minutes, stirring gently, until set.
  6. Spoon the eggs onto the tortilla, cover with the hot sauce, and finish with the queso fresco and cilantro.

Why it is filling

These are huevos rancheros with protein in front: mostly egg whites, one whole egg for flavor, and a single small tortilla. Cooked tomato sauce is gentler than raw salsa, and the soft scramble is easy to eat at dinnertime. It is low in fat, which helps at night on a GLP-1 medication, because fatty meals are digested more slowly.

In numbers, each serving has 26.6 g of protein and 3.1 g of fiber, with an energy density of 90 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • Make ranchero sauce for several days and keep it in the fridge: dinner is ready in 5 minutes.
  • If spicy food doesn’t agree with you, skip the chile: the garlic and cilantro give it enough flavor.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 8.3 g.
NutrientPer serving
Calories319 kcal
Protein26.6 g
Carbohydrates21.5 g
Fiber3.1 g
Fat14 g
Approximate weight354 g (12 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Egg whites130 g68 kcal14.2 g0 g
Egg55 g79 kcal6.9 g0 g
Tomato100 g18 kcal0.9 g1.2 g
Onion20 g8 kcal0.2 g0.3 g
Corn tortilla30 g67 kcal1.7 g1.6 g
Queso fresco15 g45 kcal2.7 g0 g
Olive oil4 g35 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn, without added salt (FDC ID 173241).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn (FDC ID 175036), sugars value.accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, fresh, queso fresco (FDC ID 172223).accessed .
  8. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  9. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .