Cheesy Egg Quesadilla with Spinach

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A cheesy, spinach-packed quesadilla is topped with a sunny-side-up egg for a quick, protein-packed breakfast. Top with hot sauce for a kick of spice.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Sunny-Side-Up Quesadilla
Photo: Johnny Autry
Active Time:
15 mins
Total Time:
15 mins
Servings:
1
Nutrition Profile:
Nut-Free Soy-Free High-Fiber Vegetarian High-Protein Gluten-Free Low-Calorie
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Ingredients

  • 2 teaspoons extra-virgin olive oil, divided

  • 2 cups spinach

  • 2 corn tortillas

  • 4 tablespoons shredded Cheddar cheese, divided

  • 1 large egg

  • ¼ avocado, sliced

  • Hot sauce (optional)

Directions

  1. Heat 1 teaspoon oil in a small nonstick skillet over medium-high heat. Add spinach and cook, stirring, until wilted, about 1 minute. Top 1 tortilla with 2 tablespoons cheese, the spinach and the remaining 2 tablespoons cheese. Cover with the other tortilla.

  2. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add the quesadilla and cook, flipping once, until crispy, about 4 minutes. Transfer to a plate. Crack egg into the pan and cook until the white is set, about 4 minutes. Top the quesadilla with the egg and avocado. Serve with hot sauce, if desired.

Originally appeared: EatingWell Magazine, March 2022

Nutrition Facts (per serving)

481 Calories
32g Fat
31g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 quesadilla
Calories 481
% Daily Value *
Total Carbohydrate 31g 11%
Dietary Fiber 9g 32%
Total Sugars 1g
Protein 19g 38%
Total Fat 32g 41%
Saturated Fat 9g 45%
Cholesterol 214mg 71%
Sodium 367mg 16%
Potassium 423mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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