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Savory Spinach & Feta Breakfast Quesadilla

Savory Spinach & Feta Breakfast Quesadilla

Breakfast
Prep Time
10min
Cook Time
15min
Servings
1
Calories
422
Chef's Note

For the best texture, don't overcook the eggs - they should be just set when you remove them from the heat as they'll continue cooking slightly from residual heat. If lactose-free feta is unavailable, substitute with lactose-free mozzarella and add a pinch of extra salt to compensate for feta's briny flavor.

Tags
breakfast
high-protein
vegetarian
Mediterranean
spinach
feta
quesadilla
lactose-free
whole grain
Ingredients

  • 2 each whole wheat tortilla (8-inch)

  • 2 cups fresh spinach

  • 4 tablespoons egg whites

  • 1 each whole egg

  • 1/4 cup lactose-free feta cheese

  • 4 each cherry tomatoes

  • 2 tablespoons red onion

  • 1 clove garlic

  • 1 teaspoon fresh dill

  • 1 teaspoon olive oil

  • 1/4 teaspoon dried oregano

  • 1/8 teaspoon black pepper

  • 1/8 teaspoon sea salt

  • 1/4 teaspoon lemon zest

  • 1/4 each avocado

Instructions
  • 1

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Add 2 tablespoons of finely diced red onion and sauté for 2 minutes until translucent.

  • 2

    Add 1 minced garlic clove and cook for 30 seconds until fragrant.

  • 3

    Add 2 cups of fresh spinach to the pan and cook for 2-3 minutes until wilted. Season with 1/8 teaspoon each of salt and black pepper, and 1/4 teaspoon of dried oregano.

  • 4

    While the spinach cooks, whisk together 1 whole egg and 4 tablespoons of egg whites in a small bowl.

  • 5

    Push the spinach mixture to one side of the pan and pour the egg mixture into the empty space. Scramble gently for 1-2 minutes until just set but still slightly moist.

  • 6

    Fold the spinach into the eggs and transfer the mixture to a plate. Wipe the skillet clean with a paper towel.

  • 7

    Place one whole wheat tortilla in the skillet over medium heat. Sprinkle half of the 1/4 cup lactose-free feta cheese evenly over the tortilla.

  • 8

    Spread the spinach and egg mixture evenly over the cheese, then top with 4 quartered cherry tomatoes and 1 teaspoon of chopped fresh dill.

  • 9

    Sprinkle 1/4 teaspoon of lemon zest and the remaining feta cheese over the filling.

  • 10

    Place the second tortilla on top and press down gently. Cook for 2-3 minutes until the bottom tortilla is golden brown.

  • 11

    Carefully flip the quesadilla using a large spatula and cook for another 2-3 minutes until the second side is golden brown and the cheese has melted.

  • 12

    Transfer to a cutting board and let rest for 1 minute before cutting into quarters.

  • 13

    Slice 1/4 of an avocado and serve alongside the quesadilla for a creamy complement to the savory breakfast.

Nutrition Information (per serving)
422
Calories
26g
Protein
47g
Carbs
14g
Fat
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