Think of salty, crunchy tortilla chips bathed in a delicious green salsa, with avocado, crumbled queso fresco, and a perfectly cooked egg on top. Chili verdes, a popular Mexican food that has been making people happy for hundreds of years, is what this delicious mix is.
From the Nahuatl word “chillaquilit,” which means “greens in sauce,” comes this traditional dish for breakfast or lunch. It combines the tastes of tomatillos, jalapeños, and fragrant spices into a bright green sauce that covers every bite.
Even though chilaquiles verdes are delicious, this famous dish has a great nutritional profile that people often forget about. We’ll talk about the health benefits and nutrition facts of this Mexican staple in this in-depth piece. It will show how it can nourish both the body and the soul.
As people become more interested in finding out what’s good for you in traditional foods, chilaquiles verdes stand out as one that should be looked into further.
Nutritional Breakdown
There are a lot of nutrients in chilaquiles verdes because they have a good mix of macronutrients and micronutrients.
1. Macronutrients
Carbohydrates: The crunchy tortilla chips, which are made from fiber-rich whole grains and complex carbs, are the base. There is a slow digestion of these complex carbs, which helps you feel full and keep your energy up all day.
Protein: Another important macronutrient that can be found in chilaquiles is protein, which can be found in eggs, chopped chicken, or crumbled cheeses like queso fresco. Getting enough protein is important for controlling your appetite and building and healing tissues.
Healthy Fats: The healthy fats in chilaquiles verdes mostly come from the olive oil and avocado that are used to cook them. These heart-healthy unsaturated fats make you feel full for a long time and are necessary for your body to absorb nutrients.
2. Micronutrients
- Vitamins: When it comes to micronutrients, the green salsa made with sour tomatillos is without a question the star. There is a lot of vitamin C in tomatillos. Just one cup gives you over 30% of the daily suggested amount. Leafy veggies like cilantro and parsley add vitamin K to the salsa as well.
- Minerals: When it comes to minerals, dairy items like cheese give you calcium, which is good for your bones, and leafy greens add iron.
To go along with the macro and vitamins, chilaquiles verdes have a lot of fiber. This healthy fiber is found in whole grain tortilla chips and any veggies or beans that are added. It helps keep blood sugar levels steady and supports digestive health.
“Chilaquiles verdes are a great example of a traditional dish that packs a serious nutritional punch,” says registered dietitian Luna Jaiswal, RD.
It’s a healthy and filling meal choice because it has the right amount of complex carbs, lean protein, healthy fats, vitamins, minerals, and fiber.
Health Benefits
1. Heart Health
A study in the Journal of Nutrition found that following a Mexican diet pattern that included lots of foods like chilaquiles verdes was linked to a much lower chance of death from cardiovascular disease (Rivera et al., 2019).
Tomatillos are an important part of the sour green salsa. They are also a great source of fiber, potassium, and vitamin C, all of which have been shown to help keep blood pressure in a healthy range. Avocado is often used as a topping because it has healthy monounsaturated fatty acids that can lower cholesterol. [Source]
Whole grain tortilla chips made from corn or wheat are good for your heart because they contain fiber, vitamins, and anti-inflammatory substances. [Source]
2. Weight Management
Adding chilaquiles verdes to a diet to help you lose weight can be very helpful because they are full of fiber, protein, and healthy fats. Whole grains, veggies, and beans all have fiber that helps you feel full and satisfied.
On the other hand, lean protein from foods like eggs, chicken, or plants keeps blood sugar from rising, which can make you want to eat.
“To make chilaquiles verdes a lighter meal option, I recommend using baked tortilla chips, opting for less oil or cheese, and boosting the veggie content with extra greens or roasted vegetables,” says Luna Jaiswal, RD.
3. Gut Health
Some types of cheese, like queso fresco or crema, that are used in chilaquiles verdes may help keep your gut bacteria healthy by producing probiotics. [Source]
A study in the Journal of Dairy Science discovered that Mexican cheeses made the old-fashioned way had a lot of lactic acid bacteria types like Lactobacillus. Eating these cheeses regularly can help digestion and boost the immune system (Nava et al., 2014).
4. Antioxidant Properties
Many of the brightly colored items that give chilaquiles verdes their bright green color are also very good for you and full of antioxidants.
Onions, garlic, and jalapeños contain antioxidants such as quercetin and allicin, which may help lower oxidative stress and inflammation. Tomatillos are high in vitamins A and C.
Anna Taylor, a certified dietitian, says that antioxidants are very important because they get rid of harmful free radicals that can lead to chronic diseases. “Incorporating antioxidant-packed dishes like chilaquiles verdes into your diet can provide valuable protection.”
Variations and Customizations
1. Vegetarian/Vegan Options
The great thing about chilaquiles verdes is that they can be easily changed to fit different dietary needs and tastes. People who don’t eat meat or eggs can use plant-based protein sources like black beans, lentils, or chopped tofu instead of eggs or chicken. These choices not only add more nutrients to the dish, but they also make it heartier.
2. Gluten-Free Adaptations
The original dish can be changed so that it doesn’t contain any gluten at all for people who are sensitive to gluten or have celiac disease. Just choose corn tortilla chips instead of wheat tortilla chips for a tasty and safe choice.
Instead, you can use creative options like jicama or cauliflower that has been thinly sliced and baked instead of tortilla chips for a low-carb twist.
3. Low-Carb Alternatives
If we’re talking about low-carb options, people on a ketogenic or low-carb diet can still enjoy the flavors of chilaquiles verdes by using cheese crisps or pork rinds instead of normal tortilla chips. You could also use spiralized or riced broccoli as the base instead of tortillas.
4. Expert Tip
“When it comes to customizing traditional dishes like chilaquiles verdes, the key is to focus on maintaining the essence of the flavors while getting creative with ingredients,” says Maria Gonzalez.
“For example, you can experiment with different types of plant-based milks or dairy alternatives for a vegan twist, or incorporate nutrient-dense greens like kale or spinach for an added nutritional boost.”
Mindful Indulgence
- Moderation: It’s important to eat in balance when enjoying chilaquiles verdes, even though they have pretty good nutrition. Like any other food, eating too much of this one can cause you to get too many calories, fats, and carbs, which could make it harder to reach your health goals.
- Expert Opinion: Registered dietitian Sarah Johnson says that the best way to enjoy chilaquiles verdes and other traditional dishes is to watch how much you eat,” “Be careful about how much you eat at first, and balance the dish with other healthy foods like fresh fruits, vegetables, or lean protein.
- Cultural Significance: In addition to being healthy, traditional dishes like chilaquiles verdes are very important to culture. They connect people to their history and teach them to be mindful about their food. “So many cultures around the world have beautiful food traditions that should be celebrated and respected,” she says. “Savor every bite, appreciate the flavors and history behind the dish, and make it a memorable, mindful experience.”
- Tip: To find a good mix, you could eat chilaquiles verdes once in a while or save them for special events. So, you can fully enjoy the tastes and traditional roots without eating too much. Expert advice: Share a big amount with a family member or friend, or take half home to eat later. This way, you can enjoy yourself without going against your healthy eating habits.
The Bottom Line
Chilaquiles verdes are a popular Mexican meal that have a lot more to offer than just tasty flavors. This classic dish is great for breakfast or brunch because it has a good mix of complex carbs, lean protein, healthy fats, fiber, vitamins, and minerals.
From the possible heart health benefits of tomatillos and avocado to the weight management benefits of fiber and protein, chilaquiles verdes make a strong case for including cultural foods in a healthy, well-balanced diet.
But, like with any food, it’s important to be careful. If you limit yourself to one or two chilaquiles verdes a week and watch your portions, you can enjoy the flavors without going against your general diet goals.
Claudia Sandoval, a chef and author, says, “Traditional dishes are a beautiful way to connect with our cultural roots and enjoy food in a mindful way.” “By understanding their nutritional value, we can make informed choices to nourish our bodies while preserving these culinary gems.”
So the next time you enjoy the delicious combination of crunchy tortilla chips drenched in bright green salsa, take a moment to enjoy not only the flavors but also the health benefits of this famous Mexican meal.
You can join the talk below if you’ve made chilaquiles verdes healthier or if you have another cultural favorite to share.