Mexican · Breakfast · Lunch
Breakfast Quesadilla
Fluffy scrambled eggs, sautéed peppers and wilted spinach are tucked into whole wheat tortillas with melted cheddar, then toasted until golden and crisp. A hearty, protein-packed start to the day.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Serves
- 2
Calories come from: Carbs 29% · Fat 47% · Protein 24%
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Ingredients
For 2 servings- 290 gWhole wheat tortillas (20 cm / 8 inch)
- 2 large100 gEggs
- 2 large66 gEgg whites
- 1/2 medium60 gRed bell pepper, diced
- 1/4 small30 gOnion, finely chopped
- 1 1/2 cups45 gBaby spinach
- 1/2 cup50 gReduced-fat cheddar cheese, grated
- 2 tsp9 gOlive oil
- 1/4 tspGround cumin
- 1/4 tspSalt
- 1 pinchBlack pepper
- 4 tbsp60 gFresh salsa, to serve (optional)
Steps
- 1
Whisk the eggs and egg whites in a bowl with the cumin, salt and black pepper.
- 2
Heat 1 tsp olive oil in a non-stick frying pan over medium heat.
- 3
Add the onion and red pepper and cook for 4 minutes until softened.
- 4
Add the spinach and stir for 1 minute until just wilted.
- 5
Pour in the egg mixture and stir gently for 2–3 minutes until softly set with no runny egg left.
- 6
Transfer the egg filling to a plate and wipe the pan clean.
- 7
Lay out the tortillas and sprinkle half of each with a quarter of the cheese.
- 8
Spoon the egg filling over the cheese, top with the remaining cheese, and fold each tortilla in half.
- 9
Brush the pan with the remaining 1 tsp olive oil and set over medium heat.
- 10
Cook the quesadillas for 2–3 minutes per side, pressing lightly, until golden and the cheese has melted.
- 11
Cut each into wedges and serve with salsa if using.
Swaps, storage and make-ahead
Swaps
- Use 4 whole eggs instead of 2 eggs plus 2 egg whites if you prefer not to buy or separate egg whites.
- Swap the whole wheat tortillas for corn or gluten-free tortillas, choosing ones labelled gluten-free, and check your salsa is labelled gluten-free too.
- Replace the reduced-fat cheddar with a dairy-free shredded cheese labelled dairy-free for a dairy-free version.
- Add a few spoonfuls of rinsed canned black beans or sliced mushrooms to the filling for extra bulk.
Storage
These are best eaten fresh while the tortilla is crisp; refrigerate any leftovers in an airtight container within 2 hours and eat within 3 to 4 days, reheating in a dry pan or oven until steaming hot. Freezing is not recommended as the eggs and spinach turn watery.
Make ahead
Dice the pepper and onion and grate the cheese up to 2 days ahead and keep them covered in the fridge. Scramble the eggs and assemble just before cooking for the best texture.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenEggsMilk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (226 g) | Per 100 g | |
|---|---|---|
| Calories | 367 kcal | 162 kcal |
| Protein | 22.3 g | 9.9 g |
| Carbohydrates | 26.1 g | 11.5 g |
| of which sugars | 3.6 g | 1.6 g |
| Fiber | 5.8 g | 2.6 g |
| Fat | 19.1 g | 8.5 g |
| of which saturated | 7.6 g | 3.4 g |
| Sodium | 872 mg | 386 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
