Healthy Breakfast Quesadilla
A wholesome, high-protein breakfast featuring fluffy eggs, lean sausage, and melty cheese in a low-carb tortilla. Quick, easy, and satisfying, perfect for meal prep or a hearty brunch.
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.
