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Breakfast Quesadilla with Cheese Spinach and White Beans⏱ 20 min total
Recipes

Breakfast Quesadilla with Cheese Spinach and White Beans

Per 1 serving · 225 g · 10 ingredients

Calories
427
21%
of a 2,000 cal day
  • Protein
    23g
    22% of calories
  • Carbs
    43g
    40% of calories
  • Fat
    18g
    38% of calories
Portion

At a glance

One serving of Breakfast Quesadilla with Cheese Spinach and White Beans (225 g) has 427 calories, with 23 g of protein, 43 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (46% DV), Vitamin A (25% DV) and Vitamin K (65% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 40% and 72% of the daily value.

Per 100 g
190cal
medium energy density
Protein per 100 cal
5.4g
Net carbs
37g
carbs minus fiber
Fiber
5.5g
2.2 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Vitamin A25%
  • Vitamin K65%
  • Thiamine28%
  • Riboflavin (B2)35%
  • Folate (B9)42%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin E13%
  • Niacin12%
  • Vitamin B617%
  • Potassium13%
  • Magnesium18%

Watch

20%+ of the daily value

  • Sodium32%
  • Saturated fat40%
  • Cholesterol72%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min
  1. 1

    Whisk the eggs, milk, salt, garlic powder, and pepper in a large bowl until well combined; set aside.

  2. 2

    Warm the olive oil in a large nonstick skillet over medium heat. Add the chopped spinach and cook, stirring, until just wilted, about 1 minute.

  3. 3

    Stir in the drained white beans, reduce heat to medium-low, and pour in the egg mixture. Cook gently, stirring often, until the eggs are softly set, about 5 minutes. Taste and adjust seasoning.

  4. 4

    Place a tortilla on a work surface. Sprinkle with one-eighth of the cheddar, add one-eighth of the egg mixture, and fold in half. Repeat with remaining tortillas and filling.

  5. 5

    Wipe out the skillet, return to medium heat, and lightly coat with nonstick spray or a thin film of olive oil. Cook the quesadillas in batches, turning once, until golden and the cheese melts, 5 to 6 minutes total. Slice and serve warm.

  6. 6

    For freezing, let the egg filling cool completely. Assemble as directed, wrap each quesadilla tightly, and freeze on a baking sheet until firm before transferring to a freezer bag. To reheat, unwrap and microwave 2 to 3 minutes, or thaw overnight and crisp in a skillet.

Vitamins & minerals

Amounts for 1 serving (225 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A226 μg
25%
Vitamin C4 mg
5%
Vitamin D1 μg
8%
Vitamin E2 mg
13%
Vitamin K78 μg
65%
Thiamine0.3 mg
28%
Riboflavin (B2)0.4 mg
35%
Niacin2 mg
12%
Vitamin B60.2 mg
17%
Folate (B9)170 μg
42%
Vitamin B121 μg
29%
Pantothenic acid1 mg
22%
Choline159 mg
29%

Minerals

NutrientAmount% Daily Value
Calcium355 mg
35%
Iron5 mg
66%
Potassium620 mg
13%
Magnesium77 mg
18%
Phosphorus405 mg
58%
Zinc3 mg
26%
Copper0.3 mg
35%
Manganese1 mg
36%
Selenium36 μg
66%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene868 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride26 μg—
Fructose0 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose1 g—
Methionine0.5 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol153 μg—
Serine1 g—
Starch20 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 427 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 81min
    Walking (3.5 mph)
  • 51min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 60min
    Swimming laps

Common questions

How many calories are in Breakfast Quesadilla with Cheese Spinach and White Beans?

One serving of Breakfast Quesadilla with Cheese Spinach and White Beans (1 serving) has 427 calories, which works out to 190 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Breakfast Quesadilla with Cheese Spinach and White Beans high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Breakfast Quesadilla with Cheese Spinach and White Beans keto-friendly?

It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Breakfast Quesadilla with Cheese Spinach and White Beans?

741 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Breakfast Quesadilla with Cheese Spinach and White Beans?

2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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