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

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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
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.