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KATHLEEN HERNDER RD, CDE

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Breakfast Quesadilla Recipe

August 26, 2016

It can be difficult to figure out ways to add veggies and fibre at breakfast in an appealing  

way. Plus, sometimes I want something a little different for breakfast. On those days, that's where these Breakfast Quesadillas come in! They're crispy, satisfying, and can be a little bit spicy if you dip them in some hot salsa or put some hot sauce on them! They're also great for a quick and easy lunch at home.

 

Here's the thing about quesadillas though: all that cheese can make them not the healthiest option out there. So for this recipe, I've cut down the cheese from a traditional quesadilla and added some veggies to bulk it up a bit! I also used one egg and two egg whites to up the protein without it being too high in fat. You can easily use two eggs and full-fat cheese if you'd like though! Now you've got a high fibre, high protein breakfast that will keep you full for hours!

 

Breakfast Quesadilla:

 

1tsp              oil (I use grapeseed oil as it has a high smoke point)

1/4 cup        chopped onion

1 cup            spinach, chopped*

2                   large eggs

1/4 cup        black beans

1/4 cup        shredded cheddar

1                   medium whole-grain tortilla

Salsa for dipping

*If you're like me and don't have spinach in your fridge, you can use 1/4 cup frozen spinach, thawed and drained. This helps to get rid of the excess water so your quesadilla won't be wet too!

 

 

Directions:

  1.  In a medium skillet, add oil and sauté onions until translucent. Add spinach if using raw and continue cooking until wilted. If using frozen, thawed spinach, you can also add at this point.

  2. In a small bowl, scramble egg. Add to onions and spinach and stir until eggs have just set. Move to bowl and set aside.

  3. Add tortilla to skillet. On one side of tortilla, add cheese, black beans, and egg mixture. Note: if there i any excess liquid in eggs, drain this now as it may cause your quesadilla to be wet instead of crispy

  4. Fold tortilla over, let brown for a few minutes, then carefully flip over.

  5. Cut using a sharp knife and serve with salsa with your choice of heat!

Happy breakfast eating!

 

 

 

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