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Southwest Breakfast Quesadillas

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breakfast quesadilla



  • 1 tsp. olive oil
  • Non-stick cooking spray
  • 1/4 cup onion, diced
  • 1/4 cup red bell pepper, diced
  • 1/4 cup mushrooms, diced
  • 1/2 cup spinach; trimmed, washed and torn
  • 3/4 cup egg beaters
  • 1 egg
  • 1/2 cup Cabot Reduced Fat Cheddar Cheese, shredded
  • 4 whole-wheat flour tortillas
  • Guacamole and salsa (optional)


  1. In a medium skillet, sauté onion, bell pepper and mushrooms in olive oil until tender. Add spinach and cook until wilted.
  2. Drain vegetables of any excess liquid and place cooked vegetables in a small bowl and set aside.
  3. Spray the same skillet with non-stick cooking spray. In a small bowl, beat together egg beaters and egg. Cook over medium heat until done. Add cooked vegetables to the mixture to warm.
  4. Working with one tortilla at a time, add 1/4 of the egg mixture and 2 tbsp. of cheese on to one side of the tortilla. Fold over and press slightly. Continue with the remaining 3 tortillas. Place one tortilla at a time into medium skillet to warm and allow the cheese to melt.

Nutritional Analysis
Serves: 4 | Serving Size: 1 Quesadilla

Calories: 183
Fiber: 2 g
Fat: 6 g
Protein: 13 g
Saturated Fat: 1 g
Sodium: 401 mg
Cholesterol: 60 mg
Carbohydrates: 20 g

Recipe provided by Cooper Clinic Nutrition