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Veggie, Black Bean, & Egg Quesadilla

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veggies black bean and egg quesadillas on white plate with plain greek yogurt

This post was sponsored by The Incredible Egg. All thoughts and ideas are my own. 

This Veggie, Black Bean & Egg Quesadilla is delicious and perfect for breakfast, lunch, or dinner!

Egg quesadillas are one of my fave dishes to make for so many reasons: they’re nutritious, delicious, and affordable! And by adding veggies, we’re getting a great balance of fat, fiber, and protein!

I think it’s safe to say that January 2021 looks a little different than January 2020. So whether we’re still working from home or going to an office, or chasing kids all day, starting the day off right is important!

stack of veggie black bean and egg quesadilla on white plate

Why you’ll love this veggie breakfast quesadilla

My favorite thing about this egg quesadilla recipe is the variety of textures we get with the eggs, veggies, and beans all mixed together. It’s also quite filling and satisfying thanks to the protein from the eggs and fiber from the veggies.

My favorite way to make a nutritious breakfast quesadilla

Add veggies!! I like to add veggies to any dish I can, and these egg quesadillas are no exception. And, have you ever thought about how eggs help us eat more of what we typically don’t eat enough of – vegetables! Not only do they pair perfectly with veggies, but eggs can also help you better absorb nutrients found in vegetables. 

veggie and egg quesadilla with black beans on white plate with plain greek yogurt

Breakfast quesadilla at dinner

Even though we typically think of eggs as a breakfast food, we love having eggs at all times of the day in our house. That’s another thing I love about egg quesadillas… they’re great for breakfast, lunch, or dinner!

Eggs can help support many different healthy eating patterns, including people looking to balance blood sugars. Eggs offer a good or excellent source of eight essential nutrients, including high-quality protein. 

*Eggs provide an excellent source of vitamin B12, biotin (B7), iodine, selenium, and choline. They’re also a good source of high-quality protein, riboflavin (B2) and pantothenic acid (B5); as well as the carotenoids lutein and zeaxanthin (252 mcg).

More fun facts about eggs

At about 15 cents per serving, eggs are one of the most affordable sources of high-quality protein, with one egg containing 6g of protein and all nine essential amino acids.


Furthermore, lutein and zeaxanthin, carotenoids found in eggs, can support eye health and may help protect your eyes from harmful blue light from computers and phones.

How to make a breakfast quesadilla

This is my favorite way to make egg quesadillas and breakfast quesadillas. You could add some sort of meat to these if you’d like, but the eggs give us ample protein, so it’s totally not necessary!

First, make sure you have all of your ingredients out and ready to go. 

Preheat a medium or large nonstick skillet (about the same size as the tortillas you will use) over medium heat on the stovetop. Beat your 4 eggs in a separate bowl and then pour your eggs into the pan and allow them to spread out fully. (If you are worried about them sticking, you can lightly spray your pan with oil before adding the eggs.)

Allow the eggs to cook for 3-4 minutes until the edges are set and it is mostly cooked through. You should be able to move the “egg pancake” around without it sticking to the bottom of your pan. 

Place your tortilla on top of the eggs. Then, carefully flip the tortilla and eggs so the tortilla is on the bottom.

Next, add 2 Tbsp of your cheese, then the black beans, spinach, red onion, and avocado to the center of the eggs (making a line in the middle of the pan like a diameter line from one side to the other). See the picture below. And finally, top it off with the other 2 Tbsp of cheese. 

egg quesadilla in non stick pan

Then, carefully fold the quesadilla into thirds. (Again, see the picture below if the next few sentences sound confusing.) You’ll fold one side over the fillings that are in the center, and then fold the other side on top. Give it a nice gentle press with your spatula to make sure it’s good and tight in there. 

egg quesadilla folded in pan

Let it cook that way (fold side up) for another 2-3 minutes, and then flip it so the fold is now on the bottom. Cook for another 2 minutes and then transfer to a plate.

Cut your quesadilla into triangles, as shown below and top with plain Greek yogurt and green onions if desired. Enjoy!

veggie black bean and egg quesadilla cut into triangles

Can you freeze quesadillas?

These egg quesadillas actually freeze quite well! Simply cut them as directed and allow them to cool to room temperature. Place them in a single layer on a plate or on a pan in the freezer for 2 hours or longer. Once frozen, transfer to a plastic bag for storage up to 3 months. 

This Veggie, Black Bean & Egg Quesadilla is delicious and perfect for breakfast, lunch, or dinner!
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Rate this recipe!

4.67 from 3 votes
Cook Time: 20 minutes
Total Time: 20 minutes
Course: Breakfast, Main Course
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: egg quesadilla
Servings: 2
Carbohydrates: 23g

Ingredients

  • 4 large eggs beaten
  • 1 large wrap/burrito size tortilla use gluten free if needed
  • ¼ cup shredded sharp cheddar cheese divided
  • 2 Tbsp low sodium canned black beans rinsed and drained
  • ¼ cup shredded spinach
  • 2 Tbsp chopped red onion
  • ¼ of a large avocado sliced
  • Plain Greek yogurt optional
  • Sliced green onion optional

Instructions

  • Preheat a medium or large non stick skillet (about the same size as the tortillas you will use) over medium heat on the stovetop. Pour your egg into the pan and allow it to spread out fully.
  • Allow it to cook for 3-4 minutes until the edges are set and it is mostly cooked through.
  • Place your tortilla on top of the eggs. Then, carefully flip the tortilla and eggs so the tortilla is on the bottom.
  • Add 2 Tbsp of your cheese, then the black beans, spinach, red onion, and avocado to the center of the eggs (making a line in the middle of the pan like a diameter line from one side to the other). Top with the other 2 Tbsp of cheese.
  • Then, carefully fold the quesadilla into thirds. You’ll fold one side over the fillings that are in the center, and then fold the other side on top (see pictures in the blog post above). Give it a nice gentle press with your spatula to make sure its good and tight in there.
  • Let it cook that way for another 2-3 minutes, and then flip it so the fold is now on the bottom. Cook for another 2 minutes and then transfer to a plate.
  • Cut your quesadilla into triangles and top with plain Greek yogurt and green onions if desired. Enjoy!

Notes

The nutrition facts presented here are estimates only. Nutrition facts listed below utilize a large whole grain tortilla. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.

Nutrition

Serving: 0.5recipe | Calories: 323kcal | Carbohydrates: 23g | Protein: 20g | Fat: 17g | Saturated Fat: 6g | Sodium: 439mg | Fiber: 7g | Sugar: 2g
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