Who doesn't love a good plate of chilaquiles? This Mexican classic is a breakfast staple that can be enjoyed any time of day. Did you know that one serving of chilaquiles (394g) comes in at around 390 calories?

Chilaquiles are made of tortilla chips, salsa, cheese, and sometimes meat or eggs. While they may be delicious, they're not exactly the healthiest option out there. Let's take a closer look at the nutritional information.

In this article, we'll explore some tips and strategies for making chilaquiles a healthier option without sacrificing flavor. We'll also take a look at the benefits of adding chilaquiles to your breakfast, post-workout meal, or brunch menu.

What are Chilaquiles?

Chilaquiles are a traditional Mexican dish that typically consists of fried tortilla chips that are soaked in salsa or mole which softens them. They are then usually topped with cheese, beans, eggs, or chicken. The dish can be served with a side of refried beans, avocado, or sour cream depending on the region. Chilaquiles are typically eaten for breakfast but can be enjoyed at any time of day. While chilaquiles may be a tasty indulgence, they're not usually the healthiest option on the menu. However, there are some simple ways to make this dish a bit more nutritious.

Calories in Chilaquiles

One serving of chilaquiles (394g) contains approximately 390 calories. This number can vary depending on the toppings and ingredients used. If you're looking to reduce your calorie intake, consider making some swaps such as using baked tortilla chips instead of fried or choosing a lean protein like grilled chicken instead of bacon. While chilaquiles may not be the lowest calorie option, they can still be enjoyed in moderation as part of a balanced diet.

Carbohydrates in Chilaquiles

One serving of chilaquiles contains approximately 44g of carbohydrates. To make this dish a bit more carb-friendly, consider using a low-carb tortilla or reducing the amount of chips used in the recipe. Additionally, adding some veggies like spinach or bell peppers can increase the nutrient content while reducing the carb count. Carbohydrates are an important fuel source for our bodies, but it's important to choose complex carbs like whole grains and vegetables to get the most nutritional benefit.

Protein in Chilaquiles

One serving of chilaquiles contains approximately 14g of protein. To boost the protein content of this dish, consider adding some black beans or scrambled eggs. If you're vegetarian or vegan, you can use a meat substitute like tofu or seitan. Protein is essential for building and repairing muscle tissue, aiding in digestion, and regulating hormone levels. Make sure to include a source of protein in each meal to support overall health.

Fat in Chilaquiles

One serving of chilaquiles contains approximately 22g of fat. While this may seem high, most of the fat comes from the cheese and avocado used in the dish. To reduce the fat content, use a reduced-fat cheese or skip the avocado altogether. Healthy fats like those found in avocado and nuts are an important part of a balanced diet. Just be sure to consume them in moderation since they are still high in calories.

Benefits of Chilaquiles

Chilaquiles are a delicious and satisfying dish that can provide a number of nutritional benefits. For one, they can be a great source of fiber if made with whole-grain or corn tortillas. Additionally, the dish can be customized to include healthy toppings like veggies or lean protein. Lastly, chilaquiles are a great way to start your day off with a hearty breakfast that will keep you full and satisfied until your next meal.

How to make Chilaquiles Healthier

If you want to enjoy chilaquiles while still staying healthy, there are some easy swaps and modifications you can make to the recipe. Try using baked tortilla chips or making your own by cutting up corn tortillas and baking them in the oven until crispy. Additionally, reduce the amount of cheese used in the dish or use a low-fat variety. Adding some veggies like spinach, kale or bell peppers can help pack in more nutrients while reducing the calorie count.

Chilaquiles as a Breakfast Option

Chilaquiles make a great breakfast option since they offer a balance of carbs, protein, and healthy fats that can fuel your body and keep you full for longer. Adding some scrambled eggs or a side of fresh fruit can help round the meal out even more. Just remember to keep portion sizes in check to avoid overindulging.

Chilaquiles as a Brunch Option

Chilaquiles are also a great option for brunch! They're a crowd-pleaser that can easily be customized to individual tastes. Consider setting up a chilaquiles bar with a variety of toppings such as fresh cilantro, salsa, avocado, and sour cream. This allows guests to create their own perfect plate of chilaquiles.

Chilaquiles as a Post-Workout Meal

Since chilaquiles are a great source of carbs and protein, they can make an excellent post-workout meal that helps to refuel your body and aid in muscle recovery. Consider adding some chicken or black beans to the dish for an added protein boost. Additionally, including some fresh veggies can provide some much-needed nutrients to support overall health. Just be mindful of portion sizes and avoid excess toppings like sour cream and cheese to keep the calorie count in check.