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We’ve all heard the saying that breakfast is the most important meal of the day, right?! Well it is, for a few reasons! Starting out breakfast with a well-balanced meal sets the tone for the rest of the day. Also, when we get a well-balanced breakfast we are able to stay full until lunchtime. 

In this breakfast, you are going to have a source of protein, carbohydrates, fat, and veggies. Everything you need for the perfect meal! 

This healthy breakfast quesadilla is the perfect balance of spice, crunch, and protein to start your day off on the right foot! This quesadilla comes together in under 20 minutes and has all of the best parts of a typical quesadilla. The cheesy gooeyness, the crunch of the tortilla, the kick of spice from jalapenos. What better way to kick off your morning! 

The macros (learn more about macros) for this recipe will be listed below BUT it will vary with different ingredients or brands that you use.

3 Reasons Why You’ll Love This Recipe

1. This healthy breakfast quesadilla is simple to make – you might even have the ingredients on hand right now!

2. It contains a great balance of protein, carbs, and fats so you’ll feel full and satiated for hours.

3. It’s flexible! Need more protein? Add in more turkey sausage! Want it spicy? Throw in some jalapenos! Make it your own.

cooked healthy breakfast quesadilla

Ingredients

  • Bell pepper
  • Onion
  • Jalapenos
  • Pre-cooked turkey sausage
  • Low-carb tortillas
  • Egg or egg whites
  • Mexican shredded cheese
  • Plain Greek yogurt or light sour cream

Kitchen Tools Needed

  • 2 skillets
  • 1 knife 
  • Bowl
  • Fork
  • Cutting board 
cooking tools for breakfast quesadilla

How to Make

  • Start by prepping veggies; dice your onion, jalapenos, and red pepper.
  • Heat one skillet for the veggies and eggs AND another for the tortilla to crisp up
  • Lay one tortilla on the skillet for 2-4 minutes or until crispiness is achieved
  • Saute veggies in an oil-sprayed skillet on medium heat for 3-5 minutes
  • Add diced turkey sausage and continue to saute for another 1-2 minutes
  • Add your scrambled eggs and cook the mixture until the eggs are to your liking 
  • Add cheese to the top of your eggs and then the uncooked tortilla 
  • Flip the tortilla with the eggs under so the tortilla can crisp, put the already crisp tortilla on top and continue to cook for 2-4 minutes (this part takes a bit of practice but you will get the hang of it! 
  • Done! Serve with a side of nonfat greek yogurt for dipping! 
tortillas and turkey sausage
ingredients for healthy breakfast quesadilla recipe

Swaps

Egg Whites instead of Full Eggs– this is totally a preference. If you are wanting a lower fat option, you can opt the eggs out for just egg whites. I would suggest around 3-4 egg whites. 

Jalapenos– if you are not a spicy gal like me, no worries just don’t use the jalapenos. You can use mild salsa instead for some added flavor. 

Turkey Sausage-any kind of sausage is great in this recipe! I like either chicken or turkey as those two options typically have lower fat content than a pork option. 

Greek Yogurt for dipping– if this isn’t up your alley, you can use a light sour cream as well! Non-fat greek yogurt tastes 99% just like sour cream (if you ask me) and has less fat and tons of protein!

Quick Tip

Make sure that you don’t turn the cook top up too high and burn your tortillas! Pay close attention to how long you leave the tortilla on the pan.

Macros for Healthy Breakfast Quesadilla

  • Calories 397
  • Fat 14.5
  • Carbs 42
  • Protein 25

Healthy Breakfast Quesadilla Recipe

  • Prep time: 5 minutes
  • Cook time: 10 minutes
  • Total time: 15 minutes
  • Course: Breakfast
  • Cuisine: Mexican
  • Servings: 1
  • Calories: 397
  • Kitchen Tools: 
  • 2 skillets
  • 1 knife 
  • Bowl
  • Fork
  • Cutting board 
  • Ingredients:
  • ½ Bell pepper chopped
  • ½ Onion chopped
  • ¼ cup Jalapenos
  • 2 Pre-cooked turkey sausage links or patties
  • 2 Low-carb tortillas
  • 1 Egg or 1 cup egg whites
  • ½ cup Mexican blend shredded cheese
  • ½ cup Plain Greek yogurt or light sour cream

Instructions:

  • Start by prepping veggies; dice your onion, jalapenos, and red pepper.
  • Heat one skillet for the veggies and eggs AND another for the tortilla to crisp up
  • Lay one tortilla on the skillet for 2-4 minutes or until crispiness is achieved
  • Saute veggies in an oil-sprayed skillet on medium heat for 3-5 minutes
  • Add diced turkey sausage and continue to saute for another 1-2 minutes
  • Add your scrambled eggs and cook the mixture until the eggs are to your liking 
  • Add cheese to the top of your eggs and then the uncooked tortilla 
  • Flip the tortilla with the eggs under so the tortilla can crisp, put the already crisp tortilla on top and continue to cook for 2-4 minutes (this part takes a bit of practice but you will get the hang of it! 
  • Done! Serve with a side of nonfat greek yogurt for dipping!

Notes or special instructions:

  • Omit the jalapenos if you don’t like it spicy
healthy breakfast quesadilla recipe

Healthy Breakfast Quesadilla Recipe

Sarah Shelleby
This healthy breakfast quesadilla is simple to make, contains a great balance of protein, carbs and fats (so you feel satisfied for hours) and it's flexible, meaning you can add more protein or make it extra spicey!
5 from 1 vote
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Breakfast
Cuisine Mexican
Servings 1 person
Calories 397 kcal

Equipment

  • 2 Skillets
  • 1 Knife
  • 1 Bowl
  • 1 Fork
  • 1 Cutting Board

Ingredients
  

  • ½ Bell pepper chopped
  • ½ Onion chopped
  • ¼ cup Jalapenos
  • 2 Pre-cooked turkey sausage links or patties
  • 2 Low-carb tortillas
  • 1 egg or 1 cup Egg whites
  • ½ cup Mexican blend shredded cheese
  • ½ cup Plain Greek yogurt or light sour cream

Instructions
 

  • Start by prepping veggies; dice your onion, jalapenos, and red pepper.
  • Heat one skillet for the veggies and eggs AND another for the tortilla to crisp up
  • Lay one tortilla on the skillet for 2-4 minutes or until crispiness is achieved
  • Saute veggies in an oil-sprayed skillet on medium heat for 3-5 minutes
  • Add diced turkey sausage and continue to saute for another 1-2 minutes
  • Add your scrambled eggs and cook the mixture until the eggs are to your liking
  • Add cheese to the top of your eggs and then the uncooked tortilla
  • Flip the tortilla with the eggs under so the tortilla can crisp, put the already crisp tortilla on top and continue to cook for 2-4 minutes (this part takes a bit of practice but you will get the hang of it!
  • Done! Serve with a side of nonfat greek yogurt for dipping!

Notes

Quick Tip:

Make sure that you don’t turn the cook top up too high and burn your tortillas! Pay close attention to how long you leave the tortilla on the pan.

Nutrition

Serving: 1gCalories: 397kcalCarbohydrates: 42gProtein: 25gFat: 14.5g
Tried this recipe?Let us know how it was!
About the Author
Sarah Shelleby

I'm Sarah, nice to meet you! I am a certified Personal Trainer and Sports Nutritionist, working as an online macro coach. Through macro counting I have found food freedom and have been able to take myself through many fitness goals. I am hoping to provide you with amazing macro friendly meals to help you do the same!

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