Huevos rancheros (gluten-free, dairy-free)

Huevos rancheros is one of those dishes that proves breakfast doesn’t have to be sweet, boring, or nutritionally flimsy. Traditionally built around tortillas, eggs, and salsa, it’s a naturally gluten-free meal that can be easily upgraded into a balanced, high-protein, fiber-rich breakfast—especially when you add seasoned beef and beans.

This version keeps the soul of the classic Mexican dish but turns it into a serious, nourishing meal that works just as well for breakfast, brunch, or even dinner.

Most breakfasts fall into one of two traps:

• high carb, low protein → blood sugar crashes

• high fat, low fiber → heavy and sluggish

This recipe avoids both! With eggs, lean ground beef, and beans, this dish delivers around 35 g of protein per serving (or more if you want to add more meat), which is ideal for:

• stable energy through the morning

• muscle maintenance and recovery

• reducing mid-morning cravings

Protein at breakfast is especially important for women, active people, and anyone working on metabolic or hormonal balance.

Beans, tortillas, salsa, and avocado provide natural fiber, supporting:

• gut health

• better glucose control

• fullness without heaviness

Unlike ultra-processed “high-fiber” products, this fiber comes packaged with micronutrients and texture.

Huevos rancheros doesn’t need gluten in the first place. Using gluten-free tortillas keeps the dish traditional and digestively friendly. Gluten-free tortilla ideas:

• Corn tortillas (classic, affordable, widely available)

• Cassava flour tortillas (grain-free, soft, slightly sweet)

• Other tortillas (made from different gluten-free flours) or even flat bread/pita type

• Homemade corn tortillas with masa harina + water + salt

This recipe naturally hits all the elements of a balanced meal:

• Protein: eggs, lean beef, beans

• Healthy fats: egg yolks, avocado, olive oil

• Carbohydrates: tortillas, beans, tomato sauce

• Micronutrients: iron, zinc, B vitamins, potassium, folate

You’re not just eating for nutrients—you’re eating with your senses, naturally “rainbow” plate, supporting dietary diversity and enjoyment. You can also batch-cook the beef and beans and assemble fresh in minutes.

This gluten-free huevos rancheros recipe shows how traditional foods can be both comforting and metabolically supportive. It’s proof that breakfast doesn’t need to be sweet to be satisfying—and that gluten-free eating can be abundant, colorful, and delicious.

If you’re looking for a breakfast that fuels your body, supports muscle and energy, and actually tastes amazing, this one deserves a spot in your regular rotation.

RECIPE

Ingredients (1 serving)

Base

• 2 small gluten-free corn tortillas (mine are from cassava flour but corn works well too)

• 2 large eggs

Mexican beef & beans

• 80 g lean ground beef

• 60 g black or pinto beans, cooked

• 4 Tbsp tomato sauce

• 1/2 tsp garlic powder

• ½ tsp cumin powder

• ½ tsp smoked paprika or chili powder

• Salt & pepper – to taste

Toppings

• Tomato salsa, medium or spicy

• 2 Tbsp avocado or guacamole

• Fresh cilantro, chopped

• Optional: squeeze of lime, sliced jalapeño

Oil as needed

Instructions

1. Cook the beef & beans In a skillet add the beef, beans, tomato sauce, and spices. Cook until browned. Set aside.

2. Warm the tortillas Lightly toast tortillas in a dry pan or directly over flame until warm and pliable.

3. Fry the eggs In the same pan, add the remaining oil. Fry eggs sunny-side up or over-easy, keeping yolks slightly runny.

4. Assemble Place tortillas on a plate, spoon beef-bean mixture over each, top with one egg per tortilla. Finish with salsa, avocado/guac, cilantro, and lime.

Nutrition (approximate depending on the type of tortillas used) Calories 520 kcal, Protein 35 g, Carbohydrates 45 g, Fats 25 g

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana