Egg Fast Recipe – Migas – Low Carb Keto | Gluten Free Breakfast Any Time

Posted by on October 28, 2014 in Breakfasts, Easy Button Low Carb Keto Recipes, Gluten Free Recipes, Low Carb Keto Recipes | 0 comments

Egg Fast Recipe – Migas – Low Carb Keto | Gluten Free Breakfast Any Time

Over the past 14 years of our low carb life, the Fluffys, of Fluffy Chix Cook, have systematically set out to recreate low carb versions of former high carb crushes. We’ve decarbified everything from Chicken and Dumplings to Psylli Pasta and even our latest, No Wonder Bread (coming soon to a book near you). But we really don’t know why we waited so long to decarbify Migas, one of the Fluffys’ major Tex-Mex breakfast crushes. It’s really not that difficult to morph Migas into a delicious and nutritious, low carb keto dish!







For those of you who are not chiliheads or  Tex-Mex T-Rexes, Migas are most likely a Mexican or New Mexican variation of the classic dish, Chilaquiles; a regional dish from Mexico (and maybe even Central America), popularized by Austinites. They could very well be the national dish of Austin! True chilaquiles (pronounced chile-kee-lays) were nothing more than crispy (stale) tortilla pieces simmered in a sauce and sometimes topped with a bit of cheese, or a little egg or meat. It was a way for smart Mexican mamas to extend the meal to feed more mouths.




Over time, Chilaquiles became a dish served at any meal and are a true comfort food: lots of savory sauces from white sauce, to green sauce and beyond—to red chile sauce; gooey gobs of molten cheese; chicken, pork, shrimp and crab, you name it! And most are topped with sour cream and sometimes, avocado.




Migas are a compilation of the above gooey ingredients with less sauci-tude. Many will argue that Migas are not descended from chilaquiles, but are rather descended from a Spanish dish called Migas, brought to Mexico via conquistadors. Spanish migas were bits of stale bread sautéed with onion in hot oil and topped with bits of meats or cheese. The Mexicans morphed it to use bits of torn up stale tortillas. And the Austinite Tex-Mex aficionados, threw a wad of cheese into them, pimped them out with more protein ingredients and upped the egg content. They also started using stale tortilla chips. (Lots of “bits” floating around this thread…apologies.)

Regardless of origin one thing is sure: migas rock and Fluffy Chix love them. And now, we can enjoy them as legal low carb keto and gluten free meals, breakfast through dinner. Thanks to Lo Lo Psylli Wraps nuked in the microwave until crispy, the tortilla bite remains: part chewy and part crispy.




We even claim this dish in the name of Egg Fasts! It only has 3g of total carbs per serving and only 1g of carbs comes from the Lo Lo Wrap and 1g of carb comes from the salsa. The other comes from the egg and cheese. Because we’re not purists, we claim it!

Hope you will try Migas and then tell us all about it in the comments! Feel free to garnish at will. Add sour cream, avocado, any meats. You can even sautéed Pico de Gallo, salsa (red or green), or onions and chiles. You can make it as easy or complex as you want!


Egg Fast Recipe – Migas – Low Carb Keto | Gluten Free Breakfast Any Time

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Yield: 1 serving

Serving Size: 1 recipe (about 1 1/2 cups)

Calories per serving: 532

Fat per serving: 47g

Egg Fast Recipe – Migas – Low Carb Keto | Gluten Free Breakfast Any Time

Want an Egg Fast recipe that doesn't look, feel or taste like an Egg Fast recipe? Try the Tex-Mex will love them. (Yes, we're not purists and Fluffy Chix Cook’s Egg Fast Rules include psyllium husks and condiments in moderation. So we seize this Egg Fast recipe and name it as our own!!)



  1. Microwave Lo Lo Psylli Wraps on high for 30 seconds. Flip and cook another 30 seconds, flip and cook 15 more seconds. Wrap should now be crispy. If it isn't, then continue cooking until very crispy. Break into large pieces or chips.
  2. Place butter in a nonstick omelet pan over high heat. Add the eggs, cook until beginning to set. Add jalapenos, salsa and cheddar shreds. Stir and cook until eggs are soft set (still wet). Stir in chips. Serve immediately.


Migas are another item we appropriated from Mexico. Chilaquiles are a Mexican dish featuring softly fried corn tortillas, half way crispy, half way chewy. Then they drench them in sauce or salsa (usually tomatillo sauce) and fry in hot oil, then top with melted cheese and serve with fried eggs.

Migas are our Tex-Mex salute. I first enjoyed these in a little restaurant on 2nd and Congress, called Las Manitas, in Austin, during my college days—nearly a million years ago. They've been a staple ever since!

Serving Ideas Serve with lots of hot coffee!

Nutritional Information

Per Serving: 532 Calories; 47g Fat (79.8% calories from fat); 23g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Effective Carbs

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We are not dieticians, nutritionists or medical professionals. The materials on this blog are for informational (and fun) purposes only. We do not fact check, nor do we worry about sources. Please do your own fact checking. We encourage you to look things up and check with your doctor or health care professional before acting on anything seen on Fluffy Chix Cook.   xoxo

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