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High-Protein Egg & Veggie Breakfast Quesadilla

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Total Time 10 minutes
Servings: 1
Calories: 420
Ingredients Method Notes

Ingredients
  

  • 1 large flour tortilla 10-inch
  • 2 large eggs
  • 2 tbsp canned black beans rinsed and drained
  • 2 tbsp diced red bell pepper
  • 2 tbsp shredded low-fat cheddar or mozzarella
  • 1 tbsp diced red onion
  • Salt pepper, and a pinch of cumin to taste
  • 1/2 tsp butter or cooking spray for the eggs
  • Optional: a spoonful of Greek yogurt and hot sauce to serve alongside

Method
 

  1. Whisk the eggs with a pinch of salt, pepper, and cumin.
  2. Heat butter or cooking spray in a small non-stick pan over medium-low heat. Add the diced bell pepper and onion and cook for 1 minute until slightly softened.
  3. Pour the eggs into the pan and scramble gently over medium-low heat, folding slowly until just cooked through but still slightly creamy. Remove from heat immediately.
  4. Lay the tortilla flat in a dry skillet over medium heat.
  5. Scatter the shredded cheese over one half of the tortilla.
  6. Spoon the scrambled eggs over the cheese, then add the black beans.
  7. Fold the empty half of the tortilla over the filled half.
  8. Press down firmly with a spatula and cook for 2 minutes until the bottom is golden.
  9. Flip carefully and cook the other side for 1–2 minutes until golden and the cheese is fully melted.
  10. Slide onto a plate, cut into wedges, and serve with Greek yogurt and hot sauce if using.

Notes

A bag of flour tortillas provides many breakfasts at a very low per-tortilla cost — they keep in the fridge for weeks and freeze well. Using only two tablespoons of black beans per quesadilla means a single can provides enough for many breakfasts across the week at almost no extra cost. Scrambling the eggs first and then folding into the quesadilla rather than cracking them directly in gives you much better control over the egg texture and prevents rubbery, overcooked results.