Breakfast
High-protein huevos rancheros
The ratio is the trick: three egg whites to every whole egg. You keep the yolk that carries the flavour and colour, and triple the protein without tripling the fat.
Nutrition
Per serving, computed from the real weight of the ingredients.
Protein density: 7.9 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.
Ingredients
Makes 1 serving.
- Egg white4.5 whites (150 ml)
- Whole egg1 egg (50 g)
- Corn tortilla2 tortillas (56 g)
- Red salsa80 g
- Refried beans, no lard80 g
- Avocado25 g, sliced
- Cooking sprayto taste
Method
- 1
Warm the tortillas directly on a dry pan until lightly charred. Don't fry them.
- 2
Spray a pan and cook the whites with the whole egg over medium-low heat, stirring rarely so they stay fluffy.
- 3
Warm the beans and spread them on the tortillas.
- 4
Top with the egg, spoon over the hot salsa and finish with the avocado.
The detail that matters
Weigh the avocado. It's the ingredient that quietly inflates a breakfast: 25 g adds flavour, 100 g adds 160 calories.
More breakfast
Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.