Low Sodium Savory Breakfast Quesadilla

Start your day on a flavorful yet heart-healthy note with this Low Sodium Savory Breakfast Quesadilla! Packed with vibrant vegetables like fresh spinach, red bell pepper, and red onion, and complemented by fluffy scrambled eggs, this recipe delivers a satisfying, nutrient-rich breakfast without the excess salt. The whole wheat tortillas provide a wholesome base, while a sprinkle of low sodium cheddar cheese adds just the right amount of creamy indulgence. Seasoned with garlic powder and black pepper, this dish balances bold flavor with simplicity. Finished with creamy avocado slices, it's a perfect way to kickstart your morning in just 20 minutes. Whether you’re looking for a low-sodium breakfast idea or a quick and delicious meal, these quesadillas are sure to become a favorite.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 2 pieces Whole wheat tortilla
• 3 large Eggs
• 1 cup Fresh spinach
• 0.5 cup Red bell pepper, diced
• 0.25 cup Red onion, diced
• 0.5 cup Low sodium cheddar cheese, shredded
• 1 tablespoon Olive oil
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Garlic powder
• 1 medium Avocado, sliced

Directions

Step 1

In a medium bowl, beat the eggs together with black pepper and garlic powder until well combined.

Step 2

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.

Step 3

Add the diced red onion and red bell pepper to the skillet and sauté for about 3 minutes or until they begin to soften.

Step 4

Stir in the fresh spinach and continue to sauté until the spinach is wilted, about 1-2 more minutes.

Step 5

Push the vegetables to one side of the skillet and pour the beaten eggs into the other side. Stir the eggs gently, scrambling them until they are just set.

Step 6

Mix the scrambled eggs with the vegetables in the skillet, ensuring everything is well combined.

Step 7

Remove the mixture from the skillet and set aside.

Step 8

In the same skillet, place one tortilla and sprinkle half of the shredded low sodium cheddar cheese on one half of the tortilla.

Step 9

Spoon the egg and vegetable mixture over the cheese and then sprinkle the remaining cheese on top.

Step 10

Fold the tortilla in half to cover the filling and cook for about 2-3 minutes per side until the tortilla is golden brown, and the cheese is melted.

Step 11

Repeat the process with the second tortilla.

Step 12

Remove from heat, slice each quesadilla into wedges, and serve with sliced avocado.

Nutrition Facts

Serving size	(613.4g)

Amount per serving	% Daily Value*
Calories	1161.2

Total Fat 78.3g	0%
Saturated Fat 27.0g	0%
Polyunsaturated Fat 2.3g
Cholesterol 618mg	0%
Sodium 969.3mg	0%
Total Carbohydrate 71.8g	0%
Dietary Fiber 23.0g	0%
Total Sugars 8.0g
Protein 47.7g	0%

Vitamin D 135IU	0%
Calcium 794.3mg	0%
Iron 8.0mg	0%
Potassium 1442.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.6%

Protein: 16.1%

Carbs: 24.3%