Save just a few minutes of your morning to cook yourself a crispy breakfast quesadilla that supplies 100% of your calcium. The jalapeno is optional, but it does contain beneficial capsaicin, which is linked to increased metabolism of fats and reduction in insulin spikes. Remove the seeds of the jalapeno if you prefer a milder flavor.
The type of tortilla you use is important here. A traditional flour tortilla won’t provide a lot of fiber or protein, but whole grain sprouted tortillas will add the needed fiber and protein to make this a healthy, balanced breakfast.
Active time: 10 minutes Total time: 15 minutes
High-Protein Breakfast Quesadilla Ingredients Directions Put the bacon in a large nonstick skillet and cook over medium heat until crisp, about 6 minutes. Blot bacon with a paper towel, chop and set aside. Wipe out the pan and return it to medium heat. Add the egg, beans, cumin, salt and pepper, and cook, scrambling the egg and stirring everything with a rubber spatula, until the egg is just set, 2 minutes. Transfer to a plate. Spritz the pan with cooking spray and place the tortilla in the pan. Sprinkle evenly with the cheese. Spread the bacon, egg mixture and arugula evenly over the half of the tortilla closest to you. Cook until the cheese has melted, about 2 minutes. Add the jalapeno, if desired. Fold quesadilla in half and transfer it to a cutting board. Cut into 3 wedges and serve. Serves: 1 | Serving Size: 1 quesadilla Nutrition (per serving): Calories: 328; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 211mg; Sodium: 513mg; Carbohydrate: 33g; Dietary Fiber: 7g; Sugar: 1g; Protein: 20g
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