How to Make a Healthy Breakfast Quesadilla, According to Registered Dietitians

Does eating breakfast promote weight loss?

They say breakfast is the most important meal of the day—and for good reason. “Starting your day off with a high-nutrient breakfast powers your brain, [provides] energy to get moving and thinking, regulates blood sugar, and jumpstarts your metabolism,” says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. A balanced breakfast also sets you up for healthier dietary patterns throughout the day, according to research published in Nutrients. The review of studies says that breakfast eaters, on average, consume less daily levels of added sugar and more fiber, iron, calcium, and other important nutrients. 

Another 2020 analysis of research published in Obesity Research & Clinical Practice confirms that skipping breakfast is associated with weight gain and obesity. “Although, if you are typically not hungry or eating doesn’t agree with you in the morning, I suggest waiting until you feel hungry,” Zumpano advises. “This can allow for time-restricted eating, which can also be beneficial for weight loss.” 

A filling breakfast—especially one that includes protein—could also lead to better blood sugar control, suggests a 2020 study in The Journal of Clinical Endocrinology & Metabolism. That’s important not only for people with diabetes, but keeping blood sugar from spiking and dropping can help all of us avoid getting hungry quickly and overeating or giving in to cravings.

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Healthy breakfast ideas

Whenever you choose to break your fast, one thing’s for sure—not all breakfasts are created equal. A bowl of breakfast cereal can contain as much added sugar as a candy bar, while processed meats like bacon and sausage are dripping in cholesterol-boosting saturated fats. (Here are 15 other breakfast foods you probably should try to avoid.) 

But if you’re bored of typical healthy breakfast ideas, registered dieticians suggest spicing your morning up with a healthy breakfast quesadilla. They’re easy to make, transportable for breakfast on the go, and fully customizable based on what flavors you’re in the mood for or what ingredients you have on hand. The best part? Quesadillas are an easy way to make sure you’re getting energizing carbs, filling fiber, muscle-building protein, and nutrient-packed vegetables into your morning.

Courtesy Christy Brissette, MS, RD

How to make a healthy breakfast quesadilla

The tortilla

“I would suggest a 100% whole grain or sprouted grain tortilla,” Zumpano says. Jessica Levinson, MS, RDN, CDN, a registered dietician nutritionist in New York, points to corn tortillas, which many people don’t realize is whole grain. 

Other whole-grain, gluten-free tortilla options include ones made from brown rice flour, quinoa, almond flour, and millet. Choosing a whole-grain tortilla over one made with refined white flour means you’ll be getting more fiber into your day. A shocking 95% of women and 97% of men don’t eat enough fiber, according to the 2020 to 2025 Dietary Guidelines for Americans. 

By choosing whole grain tortillas, “We’re aiming to maximize fiber and protein and minimize or avoid added preservatives, refined carbs, sugar, and salt,” Zumpano says. So, it’s important to check labels for ingredients, including refined or white flour. Or you can make your own corn tortillas at home! 

Eggs

Egg whites have a reputation for being healthier than a whole egg—but the yellow egg yolks provide some great nutritional benefits, too. If you’re using eggs in your breakfast quesadilla, “I recommend [using] a combination of the two,” Zumpano says. 

Here’s why: Egg whites add protein, magnesium, and potassium to your breakfast with no cholesterol and few calories. The yolks provide lutein, zeaxanthin, choline, essential fatty acids, and vitamins D and A—but they’re high in dietary cholesterol and contain saturated fat. However, the current understanding in nutrition science is that foods high in cholesterol but low in saturated fat, such as eggs, aren’t harmful to your cholesterol levels unless consumed in excess. 

“The general egg recommendation is one yolk per day or [a total of] about six to seven per week, and unlimited egg whites,” Zumpano explains. Some people can consume more eggs while keeping their cholesterol in check, but it depends on their genetics, blood cholesterol values, and the other sources of saturated fats they consume throughout the day. “If you are consuming eggs every day, I suggest one whole egg with two to three egg whites,” she says. “If it’s not a daily thing, you can have two to three whole eggs every other day (or so).” 

Prep tip: Try mixing one whole egg and egg whites to make scrambled eggs or an omelet for the base layer of your quesadilla. 

Protein

Getting enough protein at each of your meals can help prevent you from getting hungry again too soon. This is because protein is more filling than fat or carbohydrates, mainly because it influences hormones that signal to your brain that you’re full. Protein also supports muscle growth and maintenance, the healing and repair of all of your body’s tissues, and helps your body fight infection.

One egg provides about six grams of protein to your breakfast—about 60% of that protein comes from the egg white and 40% from the egg yolk. But “If you really want to pack in the protein, you can add lean grass-fed ground beef, organic shredded chick, or wild caught tuna,” Zumpano suggests. Or you can try adding in your favorite plant-based protein, such as tofu, tempeh, or seitan. 

Cheese

Cheese is a great source of protein, calcium, and other healthy nutrients, but it’s also high in saturated fat and sodium, says Zumpano. “Most cheeses are processed with unhealthy oils, preservatives, and coloring.” That’s why she typically suggests using avocado instead of cheese as a creamy, rich substitute. 

“But if cheese is a must, I suggest goat, feta, or cotija,” she says. Sharp and spicy cheeses can also offer the most flavor in smaller quantities—or reach for lighter options such as part-skim mozzarella. 

Prep tip: “Choose blocks of cheese and shred yourself to minimize preservatives,” Zumpano says. Shredding cheese on top of your quesadilla after it’s cooked can help keep portion sizes in check as well, adds Melissa Nieves, RD, LND, MPH, a registered dietician and licensed nutritionist who works in telehealth. 

Beans

“Beans are great for boosting fiber and protein,” Zumpano says. In particular, beans are a great source of prebiotic fiber that fuels the healthy bacteria in your gut, which may help with digestive health and support your immune system. (Here are other nutritional benefits of different types of beans.) 

“I make homemade refried beans with pinto or black beans, hemp seeds, garlic, and a touch of mint. I use that base for my quesadilla. It’s packed with protein, fiber, omega-3s, and complex carbohydrates,” says Tejal Pathak, MS, RD, LD, CDCES, a clinical dietician and certified diabetes care and education specialist with Memorial Hermann Health System in Texas. 

Prep tip: You can pre-soak and then cook dried beans, or if you’re short on time, use canned beans. Make sure you drain and rinse the beans well to get most of the salt off of them before using.

Vegetables

Pack in the veggies! Go-to vegetables for Nieves include onions, peppers, and spinach. “The onions are a good source of flavonoid antioxidants, peppers provide vitamin C, and spinach is high in vitamins A, K, and C, folate, calcium, and iron,” she says.

Mushrooms and tomatoes are other staple breakfast quesadilla fillings for Marie Dittmer, RDN, a registered dietician nutritionist and recipe developer. “Tomatoes are a great source of the heart-healthy antioxidant lycopene, and along with the peppers, provide a source of Vitamin C. Mushrooms are rich in B vitamins and minerals; and spinach provides all kinds of nutrients, like Vitamins K, A, C, and folate.”

You can also get the benefit of tomatoes by adding your own salsa or pico de gallo. If you’re buying store-bought, look for lower sodium options with no added sugar.

Healthy fats

Avocado—or guacamole—is a must for healthy fat, fiber, and satiety, Zumpano says. The Dietary Guidelines for Americans state that replacing saturated fats (such as butter) with unsaturated fats (such as avocado) can help lower unhealthy LDL (low-density lipoprotein) cholesterol in your blood, which may reduce your risk of stroke and heart disease.

Dittmer spreads fresh avocado on her tortilla first, then adds her other fillings. You can also use avocado or guacamole as a topping or dip after you’ve loaded it up and cooked it.

Sweet twists

“I typically recommend going savory at breakfast to avoid stimulating a sweet craving first thing in the morning, which can lead to sugar cravings throughout the day,” Zumpano says. But if you’re after a sweet fix, adding pineapple or a mango salsa to your breakfast quesadilla can do the trick.

Another option from Zumpano is to use plain Greek yogurt and berries (or fruit compote) with chopped almonds or almond butter and an optional 1 teaspoon of pure maple syrup or honey. This breakfast quesadilla is like a healthier spin on a sweet crepe. 

A low-calorie breakfast quesadilla

Fillings and additions in a breakfast quesadilla can start adding up, so Zumpano reminds us of a few important tips to keep your breakfast healthy and low-calorie:

• Choose a lighter tortilla.
• Pack in the veggies.
• Avoid cheese, or limit the amount. 
• Avoid additions like sour cream or queso; try healthier options like avocado or pico de gallo instead. 
• Choose lean meats.
• Include egg whites.
• Avoid frying. 

“If you want to limit the tortillas, I often suggest a [breakfast] burrito instead,” Zumpano says. “Just cook the ingredients that go into it. Warm the tortilla in a pan for 10 to 20 seconds on each side. Fill with your choice of cooked protein and veggies, then top with cold items like avocado, fresh salsa, pico de gallo—wrap up and enjoy.”

If you choose to prepare a traditional quesadilla instead, she says to use a pan on the stovetop or cook it in the air fryer. “Use a touch of avocado oil or coconut oil if needed.” 

For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

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