+ Well Nourished ⎮Mexican Tortilla Cups - vegetarian, grain and gluten-free

Mexican Tortilla Cups

Mexican Tortilla Cups

This week I have for you one of my favourite recipes to feature on JamieOliver.com –   my tasty, easy to prepare Mexican Tortilla Cups. This recipe is my twist on Jamies Mexican Omelette wrap and it’s a dish that certainly transcends meals – have it for breakfast, lunch or a fast, healthy dinner.

Do your best to find an additive-free tortilla, as many tend to be a haven for nasty additives, preservatives and vegetable oil. Look for tortillas made from just corn and sea salt.


4 additive-free corn tortillas
400g can black beans, drained and rinsed
1 heaped tablespoon finely chopped coriander (cilantro)
1 teaspoon cumin, ground
1 teaspoon smoked paprika
Pinch chilli flakes (optional)
Generous pinch sea salt and black pepper to taste
8 free-range or organic eggs
¼ cup grated Manchago or cheddar cheese

3 ripe roma tomatoes, seeds removed and finely diced
Half small red onion, finely diced
1 heaped tablespoon finely chopped coriander (cilantro)
1 tablespoon lime juice
Generous pinch sea salt and black pepper to taste


  1. Pre-heat your oven to 180℃/ 350℉.
  2. Grease 4 small pie dishes (or large ramekins).
  3. Wrap the tortillas in foil and pop in the oven for 3-5 minutes (you just want to warm them to make them more pliable). Alternatively you could microwave them uncovered for 20 seconds.
  4. In a bowl, roughly mash the black beans with the coriander, cumin, smoked paprika, optional chilli flakes, sea salt and black pepper.
  5. Once the tortillas are warm and pliable, carefully push them into the pie tins.
  6. Divide the bean mix between the tortillas and then crack two eggs into each.
  7. Top with a little grated cheese and bake for 25 minutes or until they puff up in the middle.
  8. Whilst they are baking make your salsa by combining all of the salsa ingredients together in a small bowl.
  9. Serve hot out of the oven with the delicious salsa on top. Enjoy!

Omit the cheese or replace with nutritional yeast and crushed cashew nuts.

Add guacamole
This is delicious with a blob of guacamole which packs even more of a nutritional punch (good fats, fibre, phytonutrients).

Spice it up
Serve with Jalepenos or Chipotle Tabasco sauce.

Don’t have tortillas?
You can use any kind of wrap to replace them.

For lunch or dinner
I serve it with a salad of baby spinach leaves, shredded red cabbage, sliced red capsicum and spring onion. Dress with extra virgin olive oil, lime juice (ratio of 2:1), sea salt and pepper.


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Mexican Tortilla Cups

  • Sabine Simmonds

    Thanks so much for this recipe idea Georgia! I love it. I’m wondering what ‘additive free tortillas’ to look for. Can you point me to any brands or potential outlets please?

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