Healthy Chilaquiles Verdes with Fried Eggs and Baked Tortilla Chips
Chilaquiles verdes with fried eggs is one of those breakfasts that feels indulgent but does not have to be. The traditional version is delicious, no question, but deep-fried chips and heavy sour cream toppings can push the calorie count sky-high before the morning has even started. This recipe keeps everything you love about the dish, the tangy tomatillo salsa, the satisfying crunch, the runny golden yolk, while trimming the excess and boosting the nutrition in ways that genuinely make a difference to your day.
The biggest upgrade here is the chips. Instead of deep-frying corn tortillas, you brush them lightly with avocado oil and bake them at high heat until they are genuinely crisp and golden. They hold up beautifully in the salsa, softening just enough to become tender without turning to mush. The tomatillo salsa verde is made from scratch with roasted tomatillos, fresh serrano chillies, garlic, white onion and a generous handful of coriander. Roasting the tomatillos deepens their natural tang and adds a subtle smokiness that store-bought salsa simply cannot match. The whole thing comes together in well under 30 minutes, which makes it a realistic weekday breakfast and not just a weekend project.
Each serving is built around two eggs fried in a small amount of avocado oil, giving you a solid hit of complete protein right from the first meal of the day. To keep the fibre content high, black beans are stirred into the salsa just before the chips go in. They add creaminess, staying power and a good dose of plant-based protein without changing the flavour profile at all. Toppings are kept light but generous: crumbled queso fresco for a salty, creamy finish, thinly sliced radishes for crunch and freshness, a small spoonful of full-fat natural yogurt in place of sour cream, diced white onion, fresh coriander and a lime wedge to squeeze over everything at the table. The yogurt swap alone saves around 40 calories per serving while actually increasing the protein content.
Nutritionally, this version delivers roughly 390 calories per serving with 24 grams of protein, 9 grams of fibre and significantly less saturated fat than the classic. It is naturally gluten-free as long as you use certified gluten-free corn tortillas, and it is easy to make dairy-free by swapping the queso fresco for a small amount of nutritional yeast or a dairy-free crumble. The recipe scales well too. Double the salsa verde, keep it in the fridge for up to four days, and you have the base of a fast breakfast ready to go on any morning of the week. Just bake fresh chips, warm the salsa and fry your eggs. Ten minutes and breakfast is done.
Ingredients
- 8 small corn tortillas (certified gluten-free if needed, cut into 6 wedges each)
- 1.5 tsp avocado oil (for brushing the chips, plus 1 tsp extra for frying eggs)
- 450 g tomatillos (husks removed, rinsed and halved)
- 2 whole serrano chillies (halved, seeds removed for less heat if preferred)
- 4 cloves garlic (unpeeled for roasting)
- 1 medium white onion (half roughly chopped for the salsa, half finely diced for topping)
- 25 g fresh coriander (stems and leaves separated, stems for the salsa, leaves for topping)
- 200 g cooked black beans (rinsed and drained, canned is fine)
- 120 ml low-sodium vegetable broth (to loosen the salsa to the right consistency)
- 0.5 tsp ground cumin
- 0.3 tsp fine sea salt (plus more to taste)
- 4 large free-range eggs
- 50 g queso fresco (crumbled, or a dairy-free alternative)
- 4 whole radishes (thinly sliced)
- 4 tbsp full-fat natural yogurt (or plain Greek yogurt for extra protein)
- 1 whole lime (cut into wedges)
Instructions
- 1
Preheat your oven to 220 degrees Celsius (200 fan, 425 Fahrenheit). Line a large baking tray with baking paper. Arrange the corn tortilla wedges in a single layer on the tray, brush lightly with 1.5 teaspoons of avocado oil and season with a pinch of salt. Bake for 10 to 12 minutes, turning once halfway, until crisp and lightly golden at the edges. Set aside.
Do not overlap the chips or they will steam rather than crisp. Use two trays if your oven is small.
- 2
While the chips bake, place the halved tomatillos, serrano chillies and unpeeled garlic cloves on a separate small baking tray. Slide into the oven alongside the chips and roast for 10 to 12 minutes until the tomatillos are soft and just starting to char at the edges. Remove and allow to cool for 2 minutes, then squeeze the garlic from its skins.
A little char on the tomatillos is a good thing. It adds depth and a gentle smokiness to the salsa.
- 3
Transfer the roasted tomatillos, chillies and peeled garlic to a blender. Add the roughly chopped half of the white onion, the coriander stems, cumin and vegetable broth. Blend until smooth, about 30 to 45 seconds. Taste and season with salt as needed.
If you prefer a chunkier salsa, pulse the blender rather than running it continuously.
- 4
Pour the blended salsa verde into a wide frying pan set over medium heat. Bring to a gentle simmer, stirring occasionally, for about 3 minutes. Stir in the black beans and cook for a further 2 minutes until the beans are warmed through.
The salsa should be loose enough to coat the chips without being watery. Add a splash more broth if it looks too thick.
- 5
Add the baked tortilla chips to the pan in one go and fold them gently through the salsa using a wide spatula. Cook for 1 to 2 minutes only. You want the chips to absorb some of the salsa and soften slightly at the edges while keeping some texture in the middle. Remove from heat.
The chips continue to soften once removed from the heat, so pull the pan off a little sooner than you think you need to.
- 6
Heat the remaining 1 teaspoon of avocado oil in a non-stick frying pan over medium heat. Crack in all four eggs and cook until the whites are fully set and the yolks are still slightly runny, about 2 to 3 minutes. Season lightly with salt and a crack of black pepper.
For crispier egg whites, increase the heat slightly for the final 30 seconds of cooking.
- 7
Divide the chilaquiles verdes between two wide bowls. Place two fried eggs on top of each serving. Scatter over the crumbled queso fresco, finely diced onion, sliced radishes and fresh coriander leaves. Add a spoonful of natural yogurt to each bowl and serve immediately with lime wedges on the side.
Squeeze the lime over everything right at the table. The acidity brightens all the flavours and ties the dish together.
Nutrition per serving
390kcal
Calories
24g
Protein
42g
Carbs
14g
Fat
9g
Fibre
6g
Sugar
420mg
Sodium
Pro Tips
- ✓
Bake the chips right before you need them. Freshly baked chips hold their texture in the salsa far better than chips that have been sitting out.
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Do not let the chips simmer in the salsa for more than 2 minutes or they will become soggy rather than pleasantly tender.
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The salsa verde can be made up to 4 days ahead and stored in an airtight container in the fridge. Reheat it gently in the pan before adding the chips.
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If you want to increase the protein content further, stir in 80g of shredded cooked chicken breast or turkey breast along with the black beans.
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Use a ripe avocado sliced on top instead of, or alongside, the queso fresco for healthy fats and extra creaminess.
Frequently Asked Questions
Variations
- •
Chicken Chilaquiles Verdes
Stir 120g of shredded cooked chicken breast into the salsa verde along with the black beans. This adds an extra 15 to 18 grams of protein per serving and makes the dish even more filling.
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Scrambled Egg Chilaquiles
Instead of fried eggs, make lightly scrambled eggs in a separate pan and fold them gently through the dressed chips just before serving for a softer, creamier texture throughout.
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Avocado and Egg White Chilaquiles
Use four egg whites and one whole egg per serving instead of two whole eggs, frying them together in the same pan. Top with half a sliced avocado instead of queso fresco to keep saturated fat low while maintaining healthy fats.
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Extra Veggie Chilaquiles
Add a large handful of baby spinach and half a sliced courgette to the salsa pan before adding the chips. Both cook down quickly and add fibre, vitamins and volume without significantly increasing calories.
Substitutions
- •Avocado oil → Olive oil or coconut oil (Any neutral high-heat oil works here. Olive oil adds a slightly fruity note that complements the tomatillo salsa.)
- •Queso fresco → Feta cheese or nutritional yeast (Feta has a similar crumbly texture and salty flavour. Use about half the amount as it is saltier. Nutritional yeast keeps the dish dairy-free.)
- •Black beans → Pinto beans or cannellini beans (All work well. Pinto beans are the most traditional choice in Mexican cooking. Cannellini beans have a creamier texture.)
- •Natural yogurt → Plain Greek yogurt or dairy-free coconut yogurt (Greek yogurt increases the protein content further. Coconut yogurt keeps the recipe dairy-free with a mild, slightly sweet flavour.)
- •Serrano chillies → Jalapeño peppers (Jalapeños are milder than serranos. Use two jalapeños for a similar heat level to one serrano with seeds removed.)
- •Corn tortillas → Low-carb high-fibre corn tortillas (Some brands offer higher fibre corn tortillas that work just as well when baked and add extra fibre per serving.)
🧊 Storage
The salsa verde keeps in an airtight container in the fridge for up to 4 days. Baked chips are best made fresh each time as they lose their crispness quickly once dressed. Assembled chilaquiles do not store well and are best eaten immediately.
📅 Make Ahead
Roast the tomatillos and blend the salsa verde up to 4 days ahead. Store it in the fridge and reheat in the pan before proceeding with the recipe. The tortilla chips can be baked up to an hour before serving and kept uncovered at room temperature to preserve their crunch.
