June 14, 2025

10-Minute High-Protein Breakfast Quesadilla

Name: 10-Minute High-Protein Breakfast Quesadilla | Healthy & Low-Calorie
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 2 eggs (or 1 egg + 3 oz egg whites for lower calorie, higher protein); 1 low-calorie tortilla (around 60 calories, 5g protein); 3-4 oz cottage cheese (84g-113g); 1 oz 28g low calorie cheese or 15 g grated cheese (low-calorie or sharp cheddar); 1 small tomato (diced); 1 oz 28g 1/4 avocado, sliced; 1 green onions (chopped); salt and pepper to taste; 2 g butter (just enough to lightly grease the pan)

If you’re looking for a quick and healthy way to fuel your morning, this high-protein breakfast quesadilla is about to become your new favorite! Packed with protein, full of flavor, and ready in under 10 minutes — it’s perfect for busy weekdays or lazy weekend brunches.

Why You’ll Love This Recipe

✅ High in protein (35g+ per serving)
✅ Low in calories — great if you’re watching your macros
✅ Customizable — use your favorite veggies or cheese
✅ Fast & easy — on the table in 10 minutes

🛒 Ingredients You’ll Need

2 eggs (or 1 egg + 3 oz egg whites for an even leaner option)

1 tortilla (I recommend low-calorie tortillas — about 60 calories + 5g protein per piece)
3–4 oz (84g-113g) low fat cottage cheese (secret protein booster!)
1 oz (28g) or 15 g grated cheese (I like low-calorie, but feel free to go with sharp cheddar for more flavor)

1 small tomato, diced
1 oz (28g) 1/4 avocado, sliced
2 green onions, chopped

Salt & pepper to taste
2 g butter (just a smear to coat the pan)

👩‍🍳 How to Make This High-Protein Breakfast

1️⃣ Prep the ingredients:

Grate the cheese. If you’re using sharp cheddar, stick to about 1 tablespoon (15 g) — enough to enjoy the flavor without overloading on calories.
Dice the tomato, slice the avocado, and chop the green onions.
Crack the eggs (or eggs + whites) into a bowl, season with salt and pepper, and whisk together.

2️⃣ Cook the eggs + tortilla:

Heat a nonstick pan and lightly grease with the butter.
Pour in the eggs and immediately place the tortilla on top.

Let it cook for about 2 minutes until the eggs set, then carefully flip the whole thing over.

3️⃣ Assemble the quesadilla:

Spread cottage cheese over the eggs.
Add your grated cheese, tomatoes, avocado slices, and green onions.
Sprinkle with salt and pepper.
Fold the tortilla over and cook for another 1–2 minutes until the cheese melts and everything is heated through.

📝 Tips for Success

✨ Use whatever veggies you have on hand — bell peppers, spinach, or mushrooms work great.
✨ Want even more protein? Add cooked chicken or turkey slices.
✨ Swap cottage cheese for Greek yogurt if that’s what you have.

💡 Final Thoughts

In under 10 minutes, you’ve got a healthy, high-protein breakfast that keeps you full and energized for hours. It’s satisfying, customizable, and totally delicious — proof that eating well doesn’t have to take a lot of time!