Migas with Spinach

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This take on migas, a dish originating in Spain, includes spinach for a boost of color and nutrition while diced avocado provides a creamy textural finish.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Migas with Spinach
Photo: Johnny Autry
Active Time:
10 mins
Total Time:
10 mins
Servings:
1
Nutrition Profile:
Nut-Free Soy-Free High-Fiber Vegetarian High-Protein Gluten-Free Low-Calorie
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Ingredients

  • 1 teaspoon extra-virgin olive oil

  • 1 corn tortilla, chopped

  • 2 cups spinach

  • 2 large eggs

  • 2 tablespoons shredded Cheddar cheese

  • ¼ avocado, diced

Directions

  1. Heat oil in a medium nonstick pan. Add tortilla pieces and cook, flipping once, until crispy, about 3 minutes. Add spinach and cook, stirring, until wilted, about 1 minute. Lightly beat eggs in a small bowl and season with salt and pepper; add to the pan. Cook, stirring, until set, about 2 minutes. Stir in cheese and remove from heat. Top with avocado.

Originally appeared: EatingWell Magazine, March 2022

Nutrition Facts (per serving)

402 Calories
27g Fat
20g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 spinach migas
Calories 402
% Daily Value *
Total Carbohydrate 20g 7%
Dietary Fiber 8g 29%
Total Sugars 1g
Protein 21g 42%
Total Fat 27g 35%
Saturated Fat 8g 40%
Cholesterol 386mg 129%
Sodium 481mg 21%
Potassium 439mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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