Looking to try something new for breakfast? Try Low FODMAP Fajitas Migas! This dish is filled with fresh flavors, crispy tortilla chips, and CHEESE! Yum!
This Low FODMAP Fajitas Migas has quickly become one of my FAVORITE dishes! The warm, crispy tortilla strips paired with tender, bell peppers and cheesy eggs in this recipe is hard to match. I love eating this not only for breakfast but also for a quick and easy weeknight supper!
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Corn tortillas: In general, the low FODMAP serving for corn tortillas is 2 tortillas or 47 grams. If you're lucky enough to find corn tortillas made without added gums or fiber, the low FODMAP serving bumps up to 3 tortillas or 57 grams.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Low FODMAP taco seasoning is an easy way to add flavor to low FODMAP dishes. Many store-bought taco seasonings contain high FODMAP onion or garlic. Instead, I use Fody Foods Taco Seasoning (certified low FODMAP by Monash University) or make my own.
Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) contain higher amounts of fructan.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Optional garnishes
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Similar recipes
- Low FODMAP Frittata with Bacon, Bell Pepper & Spinach
- Low FODMAP Bacon, Chard, and Potato Hash
- Low FODMAP Turkey Chili with Sweet Potatoes and Lentils
Recipe
Low FODMAP Fajitas Migas
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
Looking to try something new for breakfast? Try Low FODMAP Fajitas Migas! This dish is filled with fresh flavors, crispy tortilla chips, and CHEESE! Yum!
Ingredients
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon butter
- 4 corn tortillas, cut into strips (approximately ½-inch by 2-inch pieces)
- ½ medium red bell pepper, thinly sliced
- ½ medium green bell pepper, thinly sliced
- ½ to 1 small jalapeño pepper, minced (optional) – remove the seeds for less heat
- 4 large eggs
- 1 teaspoon low FODMAP taco seasoning
- ½ cup cheddar cheese
Optional Garnishes: Sliced green onion tops (green parts only), fresh cilantro leaves
Instructions
- Add olive oil and butter to a large skillet and heat over medium heat.
- Add tortilla strips and toast, stirring frequently, until crispy. Remove tortilla strips from pan.
- Reduce heat. To the now-empty skillet, add the bell pepper and jalapeño. Cook until tender.
- In a small bowl, whisk together eggs and taco seasoning. Add seasoned eggs to peppers; pushing around gently with a spatula to scramble.
- Once eggs are almost fully cooked, stir in crispy tortilla strips and cheese. Cook until the cheese is melted.
- Serve warm topped with optional sliced green onion tops (green parts only) and cilantro leaves.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Stove
- Cuisine: Tex Mex
SJ says
Doesn't hot sauce typically contain both onion and garlic? I understand those are both no-no on the low FODMAP diet. I am still trying to figure this all out.
Emily says
Great question, SJ! I am referring to the original red Tabasco sauce. I'll add that into the recipe as I can see there might be different interpretations of "hot sauce". 🙂 The ingredients for the original Tabasco sauce are just vinegar, chili peppers, and salt. This is technically low FODMAP, as long as you tolerate pepper. Capsaicin (the compound that gives peppers their heat) is known to aggravate symptoms in some people with IBS.