I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Huevos Rancheros

Name: Huevos Rancheros
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 2 servings
Ingredients: Spanish Onion; Avocado Oil; Garlic; Canned Black Beans; Cheddar Cheese; Large Eggs; Avocado; Salsa; Sea Salt

Recipe by Kelsey Russell-Murray

Ingredients

Time

25m

Serves

Huevos Rancheros are traditionally served as a hearty breakfast or brunch, but this delicious recipe can be served for any meal of the day. This vegetarian meal is gluten-free and great for gut health, with plenty of fiber and prebiotics from the onions and black beans. This recipe is hearty, delicious and bakes in just one dish, making clean up a breeze. Warm corn tortillas topped with homemade refried black beans, eggs, cheese, salsa and avocado…what could be better!

Breakfast

Gluten-Free

30-Minute Meal

Ingredients

1/2

Spanish Onion

diced

2 Tbsp

Avocado Oil

divided

4 cloves

Garlic

finely minced

1 can

Canned Black Beans

with liquid

1/2 cup

Cheddar Cheese

shredded

Large Eggs

Avocado

pitted and sliced

1 cup

Salsa

chunky

1/8 tsp

Sea Salt

Instructions

Preheat oven to 375° Fahrenheit.

Prepare the refried beans: Heat a large frying pan over medium heat. Add the onion, 1 Tbsp avocado oil and salt and sauté for 3-5 minutes, until onions are soft and translucent. Add garlic and sauté for another 1-2 minutes. Add can of black beans and bring to a simmer. Simmer for 5 minutes. Roughly mash with a potato masher to desired consistency. Remove from heat.

In an oven safe pan or baking dish prepare your Huevos rancheros: lightly spray with cooking spray or wipe down pan with oil. Layer corn tortillas and top with refried black beans and cheese. Make four depressions with the back of a spoon, then crack an egg into each depression.

Bake for 18-22 minutes, until egg whites are cooked but yolks are still runny.

Serve, topped with salsa and sliced avocado, along with other optional toppings if desired. Best served fresh.

Optional Toppings: Cilantro, jalapeños, lime wedges, hot sauce.

Substitutions: Swap cheddar for Monterey Jack, cotija or feta or cheddar. Substitute pre-made refried beans if you’re in a rush! Swap navy, pinto or kidney beans for black beans. You can vary the spice level in the recipe by using either a mild, medium or hot salsa or adding jalapeños.