Description
A delicious and nutritious vegetarian breakfast quesadilla filled with scrambled eggs, sautéed spinach, white beans, and melted cheese, all wrapped in whole wheat tortillas. Perfect for a hearty morning meal or meal prep.
Ingredients
Units
Scale
Egg Mixture
- 10 large eggs
- 1 tablespoon milk
- 1/2 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
Quesadilla Filling
- 1/2 tablespoon extra-virgin olive oil
- 5 cups lightly packed fresh spinach (roughly torn or chopped, about 4 ounces)
- 1 can reduced-sodium white beans
- 1 1/2 cups freshly grated cheese
Assembly
- 8 whole wheat tortillas (medium taco size, about 7 inches)
Instructions
- Prepare the Egg Mixture: In a large bowl, whisk together the eggs, milk, kosher salt, garlic powder, and ground black pepper until thoroughly combined. Set this mixture aside for cooking.
- Sauté Spinach and Beans: Heat the extra-virgin olive oil in a large nonstick skillet over medium heat until it shimmers. Add the fresh spinach and stir frequently, cooking until it starts to wilt, about 1 minute. Then add the reduced-sodium white beans to the skillet.
- Cook the Eggs: Reduce heat to medium-low and carefully pour the egg mixture into the skillet with the spinach and beans. Using a rubber spatula, gently scramble the eggs by continuously moving the mixture around the pan. Continue cooking low and slow until the eggs are fully set but still moist, about 5 minutes. Taste and adjust seasoning with extra salt or pepper if needed. Remove from heat. Allow filling to cool completely if planning to freeze the quesadillas.
- Assemble the Quesadillas: Lay a whole wheat tortilla flat and evenly sprinkle one-eighth of the grated cheese over it, leaving a small border around the edges. Spoon one-eighth of the egg, spinach, and bean mixture on top of the cheese. Fold the tortilla in half to enclose the filling. Repeat this process to make a total of 8 quesadillas.
Notes
- This recipe is vegetarian, featuring eggs, spinach, cheese, and white beans for a balanced meal.
- Great for meal prep as the quesadillas can be frozen after cooking the filling.
- Use whole wheat tortillas for added fiber and nutrients.
- Adjust seasoning to taste when cooking the eggs for optimal flavor.
Nutrition
- Serving Size: 1 quesadilla
- Calories: 373 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 16 g
- Saturated Fat: 7 g
- Unsaturated Fat: 6 g
- Trans Fat: 1 g
- Carbohydrates: 36 g
- Fiber: 6 g
- Protein: 21 g
- Cholesterol: 227 mg
