A simple and healthy meal you can make in minutes. Try this egg and cheese quesadilla with black beans for a quick breakfast or lunch.

Two halves of a breakfast quesadilla with egg and cheese on a plate with avocado slices

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Need more healthy meal ideas that are quick to make and actually taste good?

I’ve got you covered with this simple egg and cheese quesadilla. This quick meal is one of my breakfast and lunch staples as a dietitian. It’s incredibly easy to make, it’s packed with protein and fiber, and it’s super tasty.

It’s everything I want in a meal to make me feel full and satisfied. Learn how to make it yourself!

Close up photo of the inside of a cheese and egg quesadilla with black beans

Why you’ll love this egg and cheese quesadilla

Protein and fiber: This power duo is the key to feeling and staying full. This simple breakfast quesadilla has 24 grams of protein and 10 grams of fiber.

Customizable: I’ve recommended some fillings and dips I love, but you’re welcome to swap and add ingredients. This recipe is easy to make your own.

Satisfying: This isn’t one of those nutritious meals that leaves you wanting more. Although it’s nutrient-dense and calorie-friendly, this egg and cheese quesadilla will actually satisfy too.

Ingredients

Eggs and egg whites: I like the combination of eggs and egg whites because you get the nutrition and fat from the yolk, and some extra lean protein from the whites. You’re welcome to just use three whole eggs if you’d prefer.

Taco seasoning: Pre-made taco seasoning goes well with the salsa we’re using later. Swap or add any seasonings you like, such as salt, pepper, cayenne pepper, paprika, or oregano.

Cooking spray or olive oil: This is just to coat the pan and make sure your egg and cheese breakfast quesadilla doesn’t stick. For fewer calories, use cooking oil. For healthy fats, use olive oil.

Ingredients for egg and cheese quesadillas displayed in bowls on a white kitchen counter

Whole wheat tortilla: You can use any whole grain or high fiber wrap you like. I like whole wheat tortillas because they’re inexpensive and easy to find. You can use a medium or large tortilla, depending on the size of your pan.

Canned black beans: I like to add beans for extra fiber and nutrition, but you don’t have to! Using canned beans is a really inexpensive way to make this simple meal more healthy and balanced. Make sure these are well drained and rinsed.

Medium salsa: We’re using this inside the quesadilla, and also serving it on the side. If you put too much salsa inside the quesadilla, it gets too soggy and messy.

Shredded cheese: I prefer sharp cheddar or a Mexican blend. You can use any shredded cheese you like. Make life easier and buy it pre-grated.

How to serve egg and cheese quesadillas

This quick and easy quesadilla makes a great breakfast or lunch.

Serve with plain greek yogurt, avocado, and/or salsa to dip your quesadilla.

You can also add green onions, red pepper flakes, cilantro, and/or chives on top for extra flavor.

If you want more food, serve with a side of fruit or chopped vegetables.

How to make a breakfast quesadilla

Whisk eggs, egg whites, and taco seasoning together in a small bowl. Set aside.

eggs mixed with taco seasoning in a glass bowl

Heat your pan to medium heat. Coat with a thin layer of cooking spray or olive oil. Pour eggs into the pan.

Whisked eggs poured into a large non-stick pan

Immediately add your tortilla on top of the egg and gently press down with your fingers so they stick together. Cover and cook for 2-3 minutes or until eggs are set and can easily slide around the pan.

Whisked eggs in a non-stick pan with a whole wheat tortilla on top

Flip your tortilla.

Cooked eggs open in a large non-stick pan

On one half, add black beans, salsa, and cheese. Fold the tortilla in half. Cook for 2-3 minutes uncovered or until the bottom of the tortilla is golden brown and crisp. Flip and cook until both sides are cooked and crispy.

Black beans, salsa, and cheese inside an egg quesadilla
Egg and cheese quesadilla folded in half on a large non-stick pan

Transfer tortilla to a cutting board and let it rest for 5 minutes. Slice in half, transfer to a plate, and serve with whatever sauces/toppings you like. Enjoy!

Meal prep instructions

You can make this simple egg and cheese quesadilla for meal prep!

To do so, cook as instructed but don’t add salsa inside the quesadilla. Let your breakfast quesadilla completely cool on a wooden cutting board before slicing in half.

Transfer your quesadilla to a food container with a lid. Store salsa and dips separately. It will stay good in the fridge for up to 3 days.

Heat in the microwave or an air fryer before serving.

Egg and cheese quesadilla on a plate with avocado slices

Variations

Swap the fillings in this recipe for another delicious combination:

  • Cherry tomatoes, chives, and goat’s cheese
  • Spinach, sautéed mushrooms, and mozzarella
  • Sun-dried tomatoes, zucchini, and feta cheese

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What size tortilla should I use?

Pick a tortilla that is about the size of your pan or slightly smaller.

In my pan, a large 10-inch tortilla is slightly too big. And you’ll notice from the photos, a medium 6-inch tortilla is slightly too small. I prefer the smaller tortilla.

What size pan do I need?

You can make this recipe in an 8-inch or 10-inch pan. Use a larger pan for a thinner quesadilla.

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Close-up photo of an egg and cheese quesadilla on a white plate

Did you try this recipe?

Leave your rating and review below! And don’t forget to post a picture to Instagram, and tag me @real.life.nutritionist.

Two halves of a breakfast quesadilla with egg and cheese on a plate with avocado slices
5 from 1 vote

The Best Egg and Cheese Quesadilla

Yield: 1
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
A simple and healthy meal you can make in minutes. Try this egg and cheese quesadilla with black beans for a quick breakfast or lunch.

Ingredients
 

  • 2 large eggs
  • 1/4 cup egg whites, or use a third egg
  • 1/2 tsp taco seasoning
  • cooking spray or olive oil
  • 1 medium whole wheat tortilla, or other high fiber tortilla
  • 1/4 cup canned black beans, drained and rinsed
  • 1-2 Tbsp medium salsa
  • 1/4 shredded cheese, I prefer sharp cheddar

To Serve (optional)

  • greek yogurt, salsa, avocado, green onion

Equipment

  • 1 medium non-stick pan

Instructions
 

  • Whisk eggs, egg whites, and taco seasoning together in a small bowl. Set aside.
  • Heat your pan to medium heat. Coat with a thin layer of cooking spray or olive oil.
  • Pour eggs into the pan.
  • Immediately add your tortilla on top of the egg and gently press down with your fingers so they stick together. Cover and cook for 2-3 minutes or until eggs are set and can easily slide around the pan.
  • Flip your tortilla.
  • On one half, add black beans, salsa, and cheese. Fold the tortilla in half.
  • Cook for 2-3 minutes uncovered or until the bottom of the tortilla is golden brown and crisp. Flip and cook until both sides are cooked and crispy.
  • Transfer tortilla to a cutting board and let it rest for 5 minutes. Slice in half, transfer to a plate, and serve with whatever sauces/toppings you like. Enjoy!
Calories: 410kcal, Carbohydrates: 31g, Protein: 24g, Fat: 21g, Saturated Fat: 5g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 10g, Trans Fat: 0.03g, Cholesterol: 328mg, Sodium: 683mg, Potassium: 353mg, Fiber: 6g, Sugar: 3g, Vitamin A: 483IU, Vitamin C: 1mg, Calcium: 152mg, Iron: 4mg
Cuisine: American
Course: Breakfast, Lunch, Main Course