Kickstart your morning with this hearty High Protein Breakfast Quesadilla! Quick, tasty, and perfectly portable, it's the ideal wrap for those busy mornings when you're rushing out the door but still need a fast breakfast that will fuel your day.
Weekday mornings can sometimes feel like a battle, with breakfast feeling like the last thing you want to deal with. This high protein breakfast quesadilla is a simple, delicious way to stay on track with your healthy routine—no more boring breakfasts.
Packed with nutritious ingredients like protein-rich egg whites, creamy spinach, chunky mushrooms, and melty cheddar cheese, this wrap keeps you satisfied and energized without the hassle. It’s a delicious, light and filling breakfast to boost your busy morning!
Looking for more high protein breakfast ideas? Try this healthy breakfast sandwich, high protein smoothie, or this veggie egg bake next!
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Why You'll Love This Recipe
- Better for You: Swapping the flour for a brown rice tortilla bumps up the fiber, which plays a key role in overall health (as discussed in my free weight loss training). Replacing whole eggs with egg whites keeps the protein high, while lowering the calories. Both changes make this recipe all around better for you.
- Super Filling: Adding more veggies is often overlooked when transitioning to a healthier diet, but they play a key role in boosting both nutrition and satisfaction. Not only do the veggies increase the nutritional value of this meal, but they also make it more filling and satisfying.
- Perfectly Portable: Wrapped in a folded tortilla, these breakfast quesadillas are easy to hold and great for eating on the go. No fork needed!
Ingredients
- Egg Whites: Egg whites provide the structure and texture for the filling, making it light and fluffy while keeping the wrap low in calories and easy to enjoy.
- High Fiber Tortilla: A high-fiber tortilla helps make the meal more filling while boosting fiber content. I prefer brown rice tortillas, but other great options include cassava flour, cashew (like Siete), or tortillas made from cauliflower.
- Veggies: Fresh spinach and mushrooms add texture, color, and flavor to the healthy breakfast quesadilla. Not a fan of this veggie combo? Feel free to swap in your favorite veggies to suit your taste!
- Cheddar Cheese: Cheddar cheese helps bind the filling together and adds a rich, meltiness. If you don’t have cheddar on hand, any melty cheese, like mozzarella or provolone, will work just as well.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations and Dietary Modifications
- Add a Spicy Kick: Give it a little heat by adding diced jalapeños, a couple of dashes of hot sauce, or a sprinkle of chili flakes to the filling. For a Southwest-style twist, mix in chopped green chilies serve with this black bean dip on the side.
- A Crispy Twist: For extra savory crunch, add some cooked bacon, turkey bacon, or Canadian bacon. This adds a meaty flavor punch and crispy texture to this quick and easy breakfast quesadilla.
- Dairy-Free Option: To make this recipe dairy-free, simply swap the cheese for shredded dairy-free cheese that melts well, or omit the cheese altogether. For added creaminess, try a dollop of dairy-free sour cream.
How to Make a Breakfast Quesadilla Healthy
Don't rush out the door without a nutritious, high-protein egg breakfast quesadilla! Ready in just 15 minutes with only 5 ingredients, it’s the best way to fuel your morning. Simply grease your skillet, preheat to medium heat, gather your ingredients, and whip up a quick and hearty wrap that’ll have you out the door in no time:
Step 1: Sauté the Veggies. Cook the spinach and mushrooms in a preheated skillet for 2-3 minutes or until the spinach is wilted.
Step 2: Make the Filling. Add the egg whites, garlic powder, salt, and pepper to the skillet and cook for 3 minutes. Then, cover for another 2 minutes until cooked like a pancake. Set aside on a plate.
Step 3: Prep the Tortilla. Run a drizzle of water over the tortilla, shake off the excess, and lay it flat in the pan.
Step 4: Layer the Cheese. Sprinkle the cheese evenly over the tortilla.
Step 5: Add the Egg Filling. Layer the cooked egg over the cheese and tortilla.
Step 6: Fold, Cook, and Serve. Fold the quesadilla in half, cook for 1 minute more on each side, and serve with an on-the-go drink like a fruity cherry quinoa smoothie.
Expert Tips
- Use a Non-Stick Skillet: To prevent the eggs and tortilla from sticking and make flipping easier, use a non-stick skillet. The added bonus? It helps get that classic, crispy texture!
- Whisk Well: The more air you incorporate into the egg whites, the fluffier the filling will be. Whisk them well to create a light, airy texture.
- Make it Extra Crispy: For a crunchier tortilla, gently press down with a spatula while it cooks. This helps the tortilla crisp up even more.
- Storing: Store leftovers in an airtight container for up to 4 days or freeze them for up to 2 months. To reheat, thaw in the fridge overnight, then heat in a pan over medium-low heat until warm and crispy.
Serving Suggestions
If you're in a rush and need this wrap on its own, that's perfectly fine. But if you're looking to round out your meal, here are some ideas to build a complete breakfast spread:
- Serve it brunch style with a hearty side like this butternut squash hash or Mexican breakfast hash for a savory breakfast.
- Craving something sweet? Try wholesome donut recipes like this chocolate protein donut recipe or this gluten free donut recipe.
High Protein Breakfast Quesadilla FAQs
While yes, you can replace the egg whites with whole eggs (use a 2:1 ratio), when you make this swap you decrease the overall protein and increase the fat and calories. If you're aiming to lose weight, I recommend sticking with egg whites, as most people tend to over-consume fat and carbs. Personally, I cycle between egg whites and whole eggs throughout the week to get the nutrients from the yolks. Ultimately, do what feels best for you and your dietary goals!
While it tastes best fresh and crispy, you can definitely make it ahead of time or meal prep it. I suggest cooking the eggs separately and storing them in the fridge. Then when you're ready to eat, assemble and cook the quesadilla. Alternatively, you can prepare the full quesadilla in advance, store it, and reheat it as described in the tips section.
To prevent the filling from spilling out, avoid overstuffing the quesadilla. Press it down gently while cooking in the pan to help seal it together.
More Delicious Breakfast Recipes
If you tried this High Protein Breakfast Quesadilla recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Breakfast Quesadilla (High Protein)
Ingredients
- 1 High Fiber Tortilla see options in the notes
- 4 Egg Whites
- ½ cup Spinach
- â…“ cup Mushrooms diced
- ÂĽ cup Low Moisture Cheddar Cheese shredded
- ÂĽ teaspoon Garlic Powder
- Salt and pepper to taste
- Salsa for topping
Instructions
- Spray a skillet with avocado oil and bring to medium heat. Add the spinach and mushrooms. Cook 2-3 minutes until the spinach is wilted.
- Add the egg whites to the skillet with garlic powder, salt and pepper. Cook 3 minutes until the edges and center are fully cooked. Cover and cook another 2 minutes until it's fully cooked through like a pancake.
- Remove the egg white from the pan and place on a plate. Take the tortilla and run it under a small drizzle of water. Shake the water off the tortilla then add it to the pan flat.
- Place the cheese on the tortilla and egg white on top. Fold in half and cook 1 minute then flip and cook another minute. Remove from the skillet and serve!
Notes
- High Fiber Wraps: Some of my favorites to use are these Mission Whole Wheat Carb Balance tortillas, Mission Gluten Free Carb Balance tortillas, or Xtreme Wellness tortillas.
- Use a Non-Stick Skillet: A non-stick skillet helps prevent sticking, making flipping easier, and it’s key to getting that perfect crispy texture.
- Whisk Well: Whisk the egg whites thoroughly to incorporate air for a fluffier filling and lighter texture.
- Storing: Store leftovers in an airtight container for up to 4 days or freeze for up to 2 months. Reheat by thawing in the fridge and warming in a pan until crispy.
Nutrition
Amazing! Will leave you full until supper