By You only need five ingredients to make this 5-minute high-protein breakfast quesadilla with eggs. It packs in 31g of protein and is literally as simple to make as it gets. I am not kidding when I say that I made it every day straight for 2 weeks (I can get a bit obsessed with foods - ha!).
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Never in a million years did I think I would be so into a recipe that I would eat it every day for weeks. But a girl can be wrong! That's what happened with this high-protein breakfast quesadilla. Want a high-protein low-calorie breakfast recipe that's more meal prep-friendly? Try our savory high protein breakfast scones!
I started making it as a 30g+ protein breakfast to take with me to construction sites. It's easy enough to make while holding a kid (one-handed if you know what I mean) and tasty enough that I actually genuinely enjoy eating it again and again! Plus, with so much protein and fiber, it actually keeps me full.
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use a nonstick pan!
When you try to flip the egg, it can be a real pain if you don't use a nonstick pan or a well-seasoned cast-iron pan. It's also helpful to use a pan similar in size to your tortilla so that the egg doesn't spread all over the place.
ingredient notes & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Tortillas: I love using almond flour ones because they just aren't as heavy as wheat ones and are gluten-free. But corn or flour works too. 8" is the perfect size.
- Eggs: Scramble before adding to the pan! You can also save time and crumble up these high protein cottage cheese egg bites instead.
- Salsa: My mom's trick to quickly season scrambled eggs! You can also use pesto like we do in this high protein pesto breakfast bowl.
- Cheddar Cheese: It wouldn't be a quesadilla without this. Pepper Jack is great, too!
- Chicken: Rotisserie chicken is my go-to, but if I have any leftover ground chicken, that's delicious too.
- Cottage Cheese: Our high-protein hack and the key to fluffy scrambled eggs. Be sure to mix the whey (liquid on top) in.
how to nail this high protein breakfast everytime
- Use that nonstick pan! We want to be able to flip it all in one piece so we need to make sure the eggs release.
- Use a pan slightly bigger than the size of your tortilla. This keeps the eggs from spreading too far.
- Add the fillings and cheese after the eggs and cook. As the cheese melts, everything will get held together.
quick recipe video
troubleshooting and testing notes
The eggs stick to the pan
If you notice this happening as you try to flip the quesadilla, grab a metal or thin spatula asap. Then you can gently pry it up before doing the full flip.
Want more fiber and veggies?
Add avocado or even spinach to the middle of yours! Or, you could go the Denver omelet route and do ham and a bell pepper.
prefer a sweet high protein breakfast idea?
I get it! I'm almost always a sweets-for-breakfast gal, so here are my other favorite protein breakfast ideas:
- Banana bread baked oats: All mixed in the same pan it's baked in makes for the ideal meal prep. Top with Greek yogurt and maple syrup to hit 30 grams of protein!
- Dairy free chia seed pudding: Another super quick high protein breakfast that sets up way faster because we blend the chia seeds. Delicious, topped with nut butter and berries (blueberries are my favorite).
- Snickers overnight oats: Made with a bit of peanut butter powder, dates, and chocolate, this is pretty sweet but definitely one of our better-for-you make-ahead breakfasts. And you can always add protein powder to reduce the sugar.
- Chocolate peanut butter shake: This is one of the most popular recipes on our site. Said to be "life-changing". Top with some nuts for a little crunchy action, and you've got an on-the-go smoothie with enough protein for all morning.
Recipe
High Protein Breakfast Quesadilla (31g Protein!)
Ingredients
- 2 6 inch tortillas (I use Siete almond flour tortillas)
- 2 eggs
- 3 tablespoon salsa of choice
- ¼ c cheddar cheese (shredded)
- ¼ c chicken (shredded or other protein of choice)
- guac, salsa, or chipotle sauce for dipping
- ⅛ c cottage cheese
Before you start!
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Instructions
- Heat a 7 or 8" skillet over low to medium heat.In a bowl, mix together the 2 eggs and 3 tablespoon salsa of choice, and the ⅛ c cottage cheese.
- Pour the egg mixture into the pan and place 1 of 2 6 inch tortillas on top of the egg mixture (before it cooks).
- Once the eggs are almost done cooking, carefully release the eggs from the pan and then flip the whole thing. It can be a bit tricky but you can do it!
- Sprinkle half of the ¼ c cheddar cheese on top of the eggs, then the ¼ c chicken, and then the remaining cheese.Place the other tortilla on top and cover the pan with a lid. Keep the heat low and cook until the cheese is melted.
- Flip the whole quesadilla once more to get both sides crispy. Then remove and enjoy with guac, salsa, or chipotle sauce for dipping!
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
I recently tried making a high-protein breakfast quesadilla at home and it was a hit! I added Kodiak Cakes protein mix to the filling for an extra boost. The combination of savory flavors and the added protein made it both satisfying and nutritious. Check out Kodiak Cakes for similar protein options to try this delicious twist yourself!
That sounds tasty! I'll have to try it!
Love having this recipe in my savory protein breakfast rotation, it's so good!