High Protein Breakfast Quesadilla Bowl (Ready in 15 Minutes)

This breakfast keeps you full, tastes great, and takes almost no time. Instead of fussing with folding and flipping a quesadilla, you’ll build everything in a bowl with warm tortilla strips, fluffy eggs, and melty cheese. It’s quick enough for weekdays but satisfying enough to keep you powered through lunch.

The toppings are flexible, so you can make it spicy, creamy, or extra fresh. If you like a hearty breakfast that doesn’t slow you down, this one’s for you.

What Makes This Recipe So Good

• High protein without the heaviness: Eggs, beans, and cheese deliver long-lasting energy without a food coma.
• Ready in 15 minutes: Minimal chopping, one pan, and fast cook times keep mornings simple.
• Quesadilla vibes, zero hassle: Toasted tortilla strips give that crispy-cheesy feel in an easy bowl format.
• Customizable: Swap proteins, change cheeses, add veggies—make it your way.
• Meal-prep friendly: Cook components ahead and assemble in minutes all week.

Shopping List

• 4 large eggs (or 1 cup liquid egg whites)
• 1 whole-wheat or regular flour tortilla (8–10 inches)
• 1/2 cup low-fat shredded cheese (cheddar, Monterey Jack, or Mexican blend)
• 1/2 cup canned black beans, drained and rinsed
• 1/2 small bell pepper, diced
• 1 small green onion, sliced (or 2 tablespoons diced red onion)
• 1/4 cup salsa (mild, medium, or hot)
• 1/4 avocado, diced (optional)
• 1 tablespoon plain Greek yogurt or light sour cream (optional)
• 1 teaspoon olive oil or avocado oil
• 1/4 teaspoon chili powder
• 1/4 teaspoon cumin
• Salt and black pepper, to taste
• Fresh cilantro and lime wedge, for serving (optional)

Instructions

1. Toast the tortilla: Slice the tortilla into 1/2-inch strips. Heat a large skillet over medium heat with 1/2 teaspoon oil.

   Add tortilla strips and toast 2–3 minutes, stirring, until crisp and lightly golden. Remove to a bowl.

2. Warm the beans: In the same skillet, add black beans with chili powder, cumin, and a pinch of salt. Cook 1–2 minutes until warm and fragrant.

   Transfer to the bowl with tortilla strips.

3. Sauté the veggies: Add the remaining 1/2 teaspoon oil. Toss in bell pepper and a pinch of salt. Cook 2–3 minutes until slightly soft.

   Stir in green onion for the last 30 seconds. Add to the bowl.

4. Scramble the eggs: Whisk eggs with a pinch of salt and pepper. Pour into the skillet and cook over medium-low, gently pushing curds until just set, 2–3 minutes.

   Keep them soft; they’ll continue to cook off-heat.

5. Build the bowl: Add eggs to the bowl. Sprinkle cheese over the warm ingredients so it melts. Spoon on salsa.

   Top with avocado and a small dollop of Greek yogurt if using.

6. Finish and serve: Squeeze lime over the top and add cilantro. Taste and adjust salt and pepper. Eat right away while warm and melty.

How to Store

• Short-term: Store eggs, beans, and veggies together in an airtight container for up to 3 days.

  Keep tortilla strips and toppings separate.

• Reheating: Microwave the egg-bean-veggie mix for 45–60 seconds, stirring once. Add cheese, then top with salsa, avocado, and yogurt. Add tortilla strips last to keep them crisp.
• Freezer: Freeze scrambled eggs and seasoned beans (no fresh toppings) up to 2 months.

  Thaw overnight in the fridge and reheat before assembling.

Why This is Good for You

• Protein for staying power: Eggs, beans, and cheese combine to help curb mid-morning hunger and support muscle recovery.
• Fiber and micronutrients: Beans, bell pepper, and salsa add fiber, vitamin C, and antioxidants.
• Balanced macros: You get a smart mix of protein, complex carbs, and healthy fats so you feel energized, not sluggish.

Pitfalls to Watch Out For

• Overcooking the eggs: Dry eggs can make the bowl feel heavy. Pull them off heat when still slightly glossy.
• Soggy tortilla strips: Add them at the end. If storing, keep them separate to maintain crunch.
• Too much liquid: Drain beans well and use thicker salsa to avoid a watery bowl.
• Under-seasoning: A pinch of salt and a squeeze of lime bring everything to life.

Recipe Variations

• Extra-lean: Use egg whites and reduced-fat cheese.

  Add more veggies like spinach or mushrooms.

• Spicy: Stir in diced jalapeño, use hot salsa, and finish with a dash of hot sauce.
• Meaty: Add cooked turkey sausage, chicken sausage, or lean chorizo for extra protein.
• Veggie-forward: Fold in sautéed zucchini, corn, or kale. Swap beans for edamame for a twist.
• Gluten-free: Use a certified gluten-free corn tortilla and check spice blends.
• Cheese swap: Try pepper jack for heat or crumbled queso fresco for a lighter touch.

FAQ

How much protein is in this bowl?

With 4 eggs, beans, and cheese, you’re looking at roughly 30–35 grams of protein, depending on brands and portions.

Can I make it dairy-free?

Yes. Skip the cheese and yogurt or use dairy-free alternatives.

Add extra avocado for creaminess.

What’s the best way to keep the tortilla strips crispy?

Toast them well in a dry or lightly oiled pan and store separately. Add just before eating.

Can I use leftover roasted veggies?

Absolutely. Reheat them briefly to drive off moisture, then add to the bowl.

Is there a meal-prep version?

Cook eggs slightly under, season beans, and chop veggies.

Portion into containers without salsa or tortilla strips. Add cheese and toppings after reheating.

In Conclusion

This High Protein Breakfast Quesadilla Bowl delivers big flavor, real crunch, and steady energy in just 15 minutes. It’s easy to customize, simple to store, and comforting without weighing you down.

Keep the ingredients on hand, and you’ve got a fast breakfast that actually keeps you full.

High Protein Breakfast Quesadilla Bowl (Ready in 15 Minutes) - Fast, Filling, and Flavorful

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Servings 2 servings

Ingredients

  

• 4 large eggs (or 1 cup liquid egg whites)
• 1 whole-wheat or regular flour tortilla (8–10 inches)
• 1/2 cup low-fat shredded cheese (cheddar, Monterey Jack, or Mexican blend)
• 1/2 cup canned black beans, drained and rinsed
• 1/2 small bell pepper, diced
• 1 small green onion, sliced (or 2 tablespoons diced red onion)
• 1/4 cup salsa (mild, medium, or hot)
• 1/4 avocado, diced (optional)
• 1 tablespoon plain Greek yogurt or light sour cream (optional)
• 1 teaspoon olive oil or avocado oil
• 1/4 teaspoon chili powder
• 1/4 teaspoon cumin
• Salt and black pepper, to taste
• Fresh cilantro and lime wedge, for serving (optional)

Instructions

 

• Toast the tortilla: Slice the tortilla into 1/2-inch strips. Heat a large skillet over medium heat with 1/2 teaspoon oil.Add tortilla strips and toast 2–3 minutes, stirring, until crisp and lightly golden. Remove to a bowl.
• Warm the beans: In the same skillet, add black beans with chili powder, cumin, and a pinch of salt. Cook 1–2 minutes until warm and fragrant.Transfer to the bowl with tortilla strips.
• Sauté the veggies: Add the remaining 1/2 teaspoon oil. Toss in bell pepper and a pinch of salt. Cook 2–3 minutes until slightly soft.Stir in green onion for the last 30 seconds. Add to the bowl.
• Scramble the eggs: Whisk eggs with a pinch of salt and pepper. Pour into the skillet and cook over medium-low, gently pushing curds until just set, 2–3 minutes.Keep them soft; they’ll continue to cook off-heat.
• Build the bowl: Add eggs to the bowl. Sprinkle cheese over the warm ingredients so it melts. Spoon on salsa.Top with avocado and a small dollop of Greek yogurt if using.
• Finish and serve: Squeeze lime over the top and add cilantro. Taste and adjust salt and pepper. Eat right away while warm and melty.