Breakfast Quesadilla

Breakfast Quesadilla

Breakfast Quesadilla

Serve: 1 

Ingredients

  • 2 eggs
  • ½ cup mushrooms, sliced
  • 1 cup fresh spinach
  • 3 slices of capsicum 
  • 3 cherry tomatoes
  • 50g shredded mozzarella, divided 
  • 1 tsp olive oil
  • 1 tbsp chopped parsley
  • Salt & black pepper to taste

Method

  1. Cook the vegetables: 
  2. Heat a little oil in a skillet. Add sliced mushrooms and cook 3–4 minutes until browned. Transfer to a plate and set aside. 
  3. In the same pan, cook the spinach until wilted. Season with salt and pepper.
  4. Heat a large skillet over medium heat, add a little oil. 
  5. Sprinkle mozzarella cheese to cover the skillet, let it melt and pour in the beaten eggs. 
  6. Cook until it’s almost set over medium low heat. 
  7. Arrange mushrooms, spinach, capsicum tomatoes and mozzarella cheese on one side. 
  8. Fold in half and cover until the cheese has melted. 
  9. Transfer to a serving plate and sprinkle chopped parsley. Enjoy! 

 

Meal prep tips

Fridge: Cooked egg portions can be refrigerated in an airtight container for 3–4 days. Allow the meal to cool promptly before refrigerating.

Meal prep: This works well as a breakfast prep. Cook as an omelette/frittata-style dish, divide into portions and refrigerate. Reheat gently in the microwave or oven until heated through.

Freezer: Yes, it can be frozen, although the mushrooms, spinach and mozzarella may have a slightly different texture after thawing. For best quality, freeze individual portions for up to 2 months.

To reheat from frozen: Ideally thaw overnight in the refrigerator, then reheat until piping hot. Avoid repeatedly reheating and cooling the same portion.

Tip: If preparing specifically for freezing, slightly undercook the eggs initially. They are less likely to become dry or rubbery when reheated.

Macros per serve

Calories 420 kcal

Protein 32g

Carbohydrates 10g

Fat 27g

Fibre 3g

Sugars 5g

Health benefits 

Eggs provide high-quality complete protein and important nutrients including choline, vitamin B12, selenium and vitamin D. The protein can help support muscle maintenance and satiety.

Mushrooms provide fibre, B vitamins, selenium and other beneficial compounds. They also add volume and flavour for very few calories.

Spinach is rich in folate, vitamin K, vitamin A and vitamin C, as well as magnesium and antioxidants. It is an easy way to increase the vegetable content of breakfast.

Capsicum provides vitamin C and carotenoids, while adding colour and crunch with relatively few calories.

Cherry tomatoes provide vitamin C, potassium and lycopene. Cooking tomatoes with a little oil can help the body absorb fat-soluble carotenoids such as lycopene.

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