⏱ 25 min total

Spinach Feta Breakfast Quesadilla

Name: Spinach Feta Breakfast Quesadilla
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ⅛ small Onion; ¼ medium Red bell pepper; 1 large Egg; ¼ cup Spinach; ⅛ cup, crumbled Feta cheese; 1 tortilla, medium Flour tortillas; 1 oz Cheddar cheese

Per 1 serving · 189 g · 7 ingredients

Calories

385

19%
of a 2,000 cal day

Protein
20g
21% of calories
Carbs
28g
29% of calories
Fat
21g
50% of calories

Portion

At a glance

One serving of Spinach Feta Breakfast Quesadilla (189 g) has 385 calories, with 20 g of protein, 28 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (40% DV), Vitamin A (29% DV) and Vitamin C (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 53% and 77% of the daily value.

Per 100 g

204cal

medium energy density

Protein per 100 cal

5.2g

Net carbs

26g

carbs minus fiber

Fiber

2.1g

4.2 g sugar

High in

20%+ of the daily value

Protein40%
Vitamin A29%
Vitamin C45%
Vitamin K34%
Thiamine25%
Riboflavin (B2)47%

Good source of

10–19% of the daily value

Vitamin E10%
Niacin14%
Copper15%
Manganese16%

Watch

20%+ of the daily value

Sodium33%
Saturated fat53%
Cholesterol77%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Chop the red onion and red bell pepper.
2
In a non-stick skillet over medium heat, sauté the onion and bell pepper until soft.
3
Add the spinach and cook until wilted.
4
Whisk the eggs and pour them into the skillet. Cook until scrambled.
5
Remove the mixture from the skillet and set aside.
6
Place a tortilla in the skillet, sprinkle with mozzarella and feta cheese, then add the egg mixture.
7
Top with another tortilla and cook until the cheese is melted and the tortilla is golden brown.
8
Flip and cook the other side until golden brown.
9
Repeat with remaining tortillas and filling.
10
Cut into wedges and serve warm.

Vitamins & minerals

Amounts for 1 serving (189 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	260 μg	29%
Vitamin C	41 mg	45%
Vitamin D	1 μg	8%
Vitamin E	2 mg	10%
Vitamin K	41 μg	34%
Thiamine	0.3 mg	25%
Riboflavin (B2)	1 mg	47%
Niacin	2 mg	14%
Vitamin B6	0.3 mg	25%
Folate (B9)	123 μg	31%
Vitamin B12	1 μg	43%
Pantothenic acid	1 mg	26%
Choline	162 mg	29%

Minerals

Nutrient	Amount	% Daily Value
Calcium	382 mg	38%
Iron	3 mg	36%
Potassium	287 mg	6%
Magnesium	37 mg	9%
Phosphorus	398 mg	57%
Zinc	3 mg	23%
Copper	0.1 mg	15%
Manganese	0.4 mg	16%
Selenium	38 μg	69%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	6 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	930 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	26 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.5 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	176 μg	—
Serine	1 g	—
Starch	20 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 385 calories

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

73min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in Spinach Feta Breakfast Quesadilla?

One serving of Spinach Feta Breakfast Quesadilla (1 serving) has 385 calories, which works out to 204 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Spinach Feta Breakfast Quesadilla high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 21% 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.

Is Spinach Feta Breakfast Quesadilla keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach Feta Breakfast Quesadilla?

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

How much sugar is in Spinach Feta Breakfast Quesadilla?

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

Nutrition Facts

Serving size1 serving (189 g)

Calories385

% Daily Value*

Total fat 21g	27%
Saturated fat 11g	53%
Trans fat 0.4g
Cholesterol 232mg	77%
Sodium 759mg	33%
Total carbohydrate 28g	10%
Dietary fiber 2.1g	7%
Total sugars 4.2g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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