High Protein Breakfast Quesadilla with Egg, Spinach and Cheese

A quick high protein breakfast quesadilla made with just 4 ingredients, it packs 18 grams of protein and is a versatile meal you can prep ahead for busy mornings.

Ingredients and how to make a breakfast quesadilla

Ingredients

• 1 burrito-sized tortilla. I used the Keto tortillas that are low carb and have 3 g protein per tortilla shell
• 2 whole eggs
• 1/2 cup fresh spinach
• 1/4 cup grated cheddar or other cheese you love

Instructions

1. Heat a small amount of butter or olive oil in a non-toxic, non-stick frying pan on low-medium heat
2. Whisk the eggs in a bowl, then pour into the warm pan. Use a spatula to bring the edges of the egg back into the centre, creating a circle the size of the tortilla shell. Add the spinach to the top of the omelette and put a lid on the pan to help the spinach wilt while the egg finishes cooking. Flip over after a few minutes to cook the other side
3. Sprinkle the tortilla shell with cheese, then place the cooked omelette onto the tortilla, fold in half, then put back into the pan to crisp up and melt the cheese. Place the spatula on top of the quesadilla to hold it down while the cheese melts. Flip over after a few minutes to cook the other side

TIP: Make a batch of these ahead of time (cook the egg and assemble the quesadilla) and freeze before cooking the quesadilla. I add these to my weekly meal plans on my app for a less stressful week. Meal planning helps you stay on your path if you’re working toward a wellness goal!

Other variations that work in a breakfast quesadilla

• Mozzarella, tomato and basil
• Mushroom and cheddar
• Refried beans and jalapeno cheddar

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High Protein Breakfast Quesadilla

A quick high protein breakfast quesadilla made with just 4 ingredients, it packs 18 grams of protein and is a meal you can prep ahead for busy mornings.

Course Menopause Breakfast

Cuisine American

Keyword handhelds, high protein breakfast

Cook Time 15 minutes minutes

Servings 1

Calories 247kcal

Author Jen Casey, Holistic Nutritionist

Ingredients

• 1 small keto tortilla
• 2 eggs
• 1/4 cup cheddar
• 1/2 cup fresh spinach

Instructions

• Heat a frying pan on low-medium heat with a small amount of olive oil or butter
• Whisk the eggs in a bowl, then pour into the warm pan. Use a spatula to bring the edges of the egg back into the centre, creating a circle the size of the tortilla shell. Add the spinach to the top of the omelette and put a lid on the pan to help the spinach wilt while the egg finishes cooking. Flip over after a few minutes to cook the other side
• Sprinkle the tortilla shell with cheese, then place the cooked omelette onto the tortilla, fold in half, then put back into the pan to crisp up and melt the cheese. Place the spatula on top of the quesadilla to hold it down while the cheese melts. Flip over after a few minutes to cook the other side

Nutrition

Calories: 247kcal | Carbohydrates: 2g | Protein: 18g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 356mg | Sodium: 328mg | Potassium: 227mg | Fiber: 1g | Sugar: 0.5g | Vitamin A: 2165IU | Vitamin C: 4mg | Calcium: 265mg | Iron: 2mg