Healthy Spinach Bean Breakfast Quesadilla Recipe
This Healthy Spinach Bean Breakfast Quesadilla recipe combines protein-packed eggs, nutritious white beans, and fresh spinach for a flavorful and wholesome morning meal. Wrapped in whole wheat tortillas and filled with melty cheese, these quesadillas are easy to prepare, versatile, and perfect for breakfast or brunch. They also freeze well for convenient make-ahead meals.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 8 servings 1x
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
Egg Mixture
- 10 large eggs
- 1 tablespoon milk
- ½ teaspoon kosher salt
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
Vegetables and Beans
- ½ tablespoon extra-virgin olive oil
- 5 cups lightly packed fresh spinach, roughly torn or chopped (about 4 ounces)
- 1 can reduced-sodium white beans (15 ounces), such as cannellini, Great Northern, or white kidney, rinsed and drained
Cheese and Tortillas
- 1 ½ cups freshly grated cheese such as cheddar, Swiss, mozzarella, or similar melty cheese (about 5 ounces)
- 8 whole wheat tortillas, medium taco size (about 7 inches)
Instructions
- Prepare Egg Mixture: In a large bowl, whisk together the eggs, milk, kosher salt, garlic powder, and ground black pepper until well combined. Set this mixture aside while preparing the other ingredients.
- Cook Spinach, Beans, and Eggs: Heat the extra-virgin olive oil in a large nonstick skillet over medium heat until hot and shimmering. Add the fresh spinach and cook, stirring frequently, until it begins to wilt, about 1 minute. Then add the rinsed and drained white beans. Reduce the heat to medium-low, carefully pour in the egg mixture, and cook low and slow. Use a rubber spatula to gently move the eggs around often, allowing them to scramble evenly until just set, about 5 minutes. Taste and adjust seasoning with additional salt or pepper, then remove from heat. If freezing, let the filling cool completely.
- Assemble Quesadillas: Lay one tortilla flat and sprinkle with one-eighth of the shredded cheese, leaving a small border around the edges. Spoon one-eighth of the egg, spinach, and bean mixture over the cheese, then fold the tortilla in half. Repeat this process with the remaining tortillas and ingredients to make eight quesadillas.
- Cook Quesadillas: Wipe out the skillet used earlier, then increase heat to medium. Lightly coat the skillet with nonstick spray or brush with additional olive oil. Cook each assembled quesadilla on both sides until golden brown and the cheese is melted, approximately 5 to 6 minutes total. Cut into wedges and serve warm.
- Freeze and Reheat (Optional): If freezing, ensure the egg filling cools completely before assembling. Wrap each quesadilla individually in plastic wrap and arrange them in a single layer on a baking sheet. Freeze until firm, then transfer to a freezer bag or airtight container. Store for up to 2 months. To reheat, remove plastic wrap and warm the quesadilla in the microwave for 2 to 3 minutes until heated through, or thaw overnight in the refrigerator and then cook in a skillet as described above.
Notes
- Use cheese varieties that melt well like cheddar, mozzarella, or Swiss for best results.
- Whole wheat tortillas add fiber and nutrients compared to flour tortillas.
- Make sure to cool the filling completely before freezing to prevent sogginess.
- Adjust seasoning after cooking the eggs to suit your taste preferences.
- For a vegetarian option, this recipe is already vegetarian friendly.
Keywords: healthy breakfast quesadilla, spinach bean quesadilla, easy breakfast recipe, whole wheat quesadilla, vegetarian breakfast