Start your day with this high-protein, fiber-packed Breakfast Quesadilla that’s as satisfying as it is nutritious.
Fluffy scrambled eggs, lean breakfast sausage, and gooey cheese wrapped in a low-carb tortilla deliver over 30 grams of protein per serving, supporting muscle and energy needs.
Quick to prepare, low in saturated fat, and perfect for meal prep, this recipe makes a wholesome, everyday breakfast or brunch option.
Healthy Breakfast Quesadilla
Equipment
- 1 small non-stick skillet
- 1 large non-stick skillet or griddle
- 1 bowl for whisking eggs
- spatula
Ingredients
- 1.25 oz cooked chicken breakfast sausage about 2 links, chopped
- 1 large egg
- 2 tbsp egg whites or 2 large eggs as substitute
- 3 tbsp part-skim cottage cheese
- 2 tbsp chopped scallions
- Pinch kosher salt
- Black pepper to taste
- 1 oz part-skim shredded cheddar
- 1 7- inch low-carb tortilla Mission whole wheat carb balance or gluten-free
- Salsa and guacamole optional for serving
Instructions
- Prepare the Sausage: Start by heating a small non-stick skillet over medium heat. Add the chopped chicken breakfast sausage to the skillet, spreading the pieces evenly. Cook the sausage for 4–5 minutes, stirring occasionally, until each piece is browned and slightly crispy on the edges. The aroma will be rich and savory, signaling that the sausage is ready. Once cooked, transfer the sausage to a plate and set it aside—keeping it warm for assembling the quesadilla.
- Whisk the Eggs: While the sausage is cooking, grab a medium bowl. Crack the whole egg into the bowl and add 2 tablespoons of egg whites. Season the mixture lightly with a pinch of kosher salt and freshly cracked black pepper to taste. Then, add the part-skim cottage cheese and chopped scallions. Using a whisk or fork, beat the ingredients together until fully combined, creating a smooth, slightly frothy mixture that will become fluffy scrambled eggs.
- Cook the Fluffy Eggs: Spray the same skillet lightly with cooking spray or a tiny bit of oil to prevent sticking. Pour the egg mixture into the heated skillet over medium heat. Allow the eggs to set for a few seconds, then gently fold them with a spatula, continuing to cook while moving the eggs around the pan. This will ensure they remain light and fluffy without becoming dry. Cook for about 2–3 minutes, until most of the moisture has evaporated but the eggs are still soft and creamy. Remove from heat and transfer to a plate.
- Heat the Tortilla: Next, prepare a clean large skillet or griddle over medium-low heat. Lightly spray with cooking spray or brush with a tiny amount of oil to prevent sticking. Place the 7-inch low-carb tortilla on the skillet and allow it to warm for about 30–60 seconds, making it pliable and easy to fold.
- Layer the Ingredients: Begin assembling your quesadilla directly on the heated tortilla. Sprinkle half of the shredded cheddar evenly across the bottom half of the tortilla, creating a cheesy base. Layer the scrambled eggs on top of the cheese, then add the cooked sausage. Finally, sprinkle the remaining cheddar over the top to ensure the quesadilla will melt together beautifully when cooked.
- Cook and Melt: Fold the tortilla in half to cover the filling, forming a half-moon shape. Press down gently with the spatula. Let the quesadilla cook for 2–3 minutes on the first side until the bottom is golden brown and slightly crispy. Carefully flip the quesadilla using a spatula and cook for another 2–3 minutes, until the cheese inside is fully melted and the tortilla has a crispy, golden exterior.
- Slice and Serve: Remove the quesadilla from the skillet and place it on a cutting board. Using a sharp knife or pizza cutter, slice it into three even pieces. Serve immediately while warm. Optional toppings such as fresh salsa or creamy guacamole can be added for extra flavor and texture. Enjoy a protein-packed, satisfying breakfast that’s ready in just 20 minutes!
Notes
- You can substitute chicken breakfast sausage with turkey sausage, lean ham, or even plant-based sausage for a vegetarian-friendly option.
- If you don’t have cottage cheese, Greek yogurt works as a creamy, protein-rich alternative.
- Low-carb tortillas are preferred for a balanced nutritional profile, but whole wheat or gluten-free options work as well. Corn tortillas are generally too small for this quesadilla style.
- Feel free to add extra vegetables like bell peppers, spinach, or mushrooms to boost fiber and micronutrient content.
- For spicier flavor, sprinkle a pinch of chili powder, cumin, paprika, or your favorite taco seasoning into the eggs.
Chef’s Secrets for Perfect Quesadillas
Achieving the perfect quesadilla is all about balance and timing.
Cook the sausage first to release its oils and enhance flavor, but remove it before the eggs to prevent overcooking.
Whisking the eggs with cottage cheese and scallions creates a creamy, fluffy texture that stays moist when folded.
Heating the tortilla over medium-low heat ensures it becomes pliable and crispy without burning.
Finally, layering cheese both under and over the fillings helps it melt evenly, binding the ingredients together for that ideal gooey interior.
Small tweaks, like toasting the tortilla slightly before assembling or using a mix of cheeses, can elevate flavor and texture even further.
Serving Suggestions for Maximum Enjoyment
This quesadilla pairs wonderfully with fresh salsa, guacamole, or a dollop of Greek yogurt for added creaminess.
For a balanced breakfast, serve alongside a small fruit salad or sliced avocado to add natural sweetness and healthy fats.
It also works well as a grab-and-go meal; simply wrap it in parchment paper for easy transport.
If making for brunch, cut into smaller wedges and serve on a platter with a variety of toppings to allow everyone to customize their quesadilla.
Storage Tips for Meal Prep
Cooked quesadillas can be stored in an airtight container in the refrigerator for up to 3 days.
Reheat gently in a non-stick skillet over low heat or in a toaster oven to preserve crispiness; avoid microwaving for too long, as this can make the tortilla soggy.
For longer storage, wrap individual quesadillas tightly in foil or plastic wrap and freeze for up to one month.
To reheat from frozen, warm them in a skillet over medium-low heat, flipping halfway through, until heated through and the cheese is melty.
Frequently Asked Questions
1. Can I make this quesadilla vegetarian?
Absolutely! Simply omit the sausage and add hearty vegetables like black beans, mushrooms, bell peppers, or a plant-based sausage alternative.
The eggs and cheese provide sufficient protein for a filling vegetarian breakfast.
2. Can I use regular eggs instead of egg whites?
Yes, using two whole eggs instead of egg whites will work perfectly. You may want to adjust seasoning slightly, as whole eggs have a richer flavor and slightly higher fat content.
3. What type of cheese melts best?
Part-skim cheddar is a great option, but Monterey Jack, Pepper Jack, or a blend of cheeses can create a creamier, more flavorful interior. Avoid pre-shredded cheeses with anti-caking agents, as they don’t melt as smoothly.
4. Can I make this quesadilla ahead of time for meal prep?
Yes, you can assemble and cook multiple quesadillas in advance. Store them individually in airtight containers in the fridge for up to three days. Reheat on a skillet or toaster oven for the best texture.
5. How can I make it lower in carbs or calories?
Choose low-carb or whole wheat tortillas and use part-skim cheese to reduce saturated fat.
You can also increase the vegetable content inside the quesadilla, which adds fiber without significantly increasing calories or carbs.
