Scrambled Egg & Cheese Quesadilla Recipe

Low Calorie Scrambled Egg & Cheese Quesadillas Recipe

Eggs are a staple in most households, and for good reason. They are a low-cost, versatile, and a great source of protein. However, if you are looking for a low calorie meal, traditional eggs can be loaded with fat, especially when cheese is added. This is why this recipe for low calorie scrambled egg & cheese quesadillas is the perfect solution!

This recipe is easy to make and can be enjoyed for breakfast, lunch, or dinner. The best part is that you only need 4 ingredients and about 15 minutes of your time.

Here’s what you will need:

• 4 large eggs, whisked together

• 6 small street taco corn tortillas

• 1/2 cup of shredded mozzarella or 1 1/2 slices of mozzarella cheese

• 2 tsps of unsalted butter

• salt & black pepper to taste

How To Make Them:

To make the scrambled eggs, start by whisking together your eggs, salt, and black pepper in a bowl. Once well whisked, add the butter to a skillet and let it melt. Then, add your eggs to the skillet and stir until they are scrambled. Once done, set the eggs aside on a plate and wipe the skillet clean with a paper towel.

Next, add a tortilla to the skillet and add 1/3 of the eggs and cheese on top. Top with another tortilla, and fry each side for 2-3 minutes on high until the cheese has melted and both sides are crispy and browned to your liking. This recipe makes two servings, so cut the quesadillas into fourths and divide into 6 pieces.

Meal Prep is The Way To Go!

This low calorie scrambled egg & cheese quesadilla is a perfect meal prep option as well. Simply save the other 6 pieces for tomorrow's breakfast. To serve, you can top your quesadillas with sliced tomato, red onion, and avocado.

this recipe for low calorie scrambled egg & cheese quesadillas is a simple and delicious meal that is perfect for those who are looking for a low calorie, protein-packed breakfast, lunch, or dinner. Give it a try and enjoy!

The low calorie scrambled egg and cheese quesadilla recipe is a healthy and nutritious meal that is high in protein and low in fat and calories.

Tell Me The Breakdown!

Each serving (2 quesadillas, cut into 6 pieces) contains approximately:

• Protein: 15-18g

• Fat: 8-10g

• Calories: 160-180 calories

The eggs provide high-quality protein, which is essential for building and repairing muscles, and also helps to keep you feeling full and satisfied. The cheese adds a rich and creamy flavor, but can be high in fat. To keep this recipe low in fat, we suggest using a low-fat mozzarella cheese or using only a small amount of cheese.

Using unsalted butter also helps to keep the fat content low, whiled salted butter can also be high in sodium. Additionally, using street taco corn tortillas is a healthier alternative to traditional flour tortillas as they are lower in calories and carbohydrates.

By using these healthier ingredients and portion control, this recipe is a delicious and nutritious meal that is perfect for anyone looking to eat healthy while still enjoying their favorite foods.

What To Eat With Them:

Here is a list of healthy and delicious options that can be served to accompany the low calorie scrambled egg and cheese quesadillas and keep the meal under 500 calories per serving:

• Fresh fruit: A serving of fresh fruit such as berries, melon, or sliced bananas can add a sweet and crunchy element to the meal. A 1-cup serving of berries is around 50-70 calories.

• Whole grain toast: Serve with a slice of whole grain toast to add fiber and carbohydrates to the meal. A slice of whole grain toast is around 80-100 calories.

• Salsa: A tablespoon of salsa adds a burst of flavor and is low in calories, with just 10-15 calories per tablespoon.

• Avocado: Avocado is high in healthy fats and adds creaminess to the meal. A 1/4 of an avocado is around 60-70 calories.

• Yogurt: A serving of Greek yogurt can be a great source of protein and calcium, and is low in calories. A 6 oz serving of non-fat Greek yogurt is around 70-80 calories.

• Sliced Tomatoes: Sliced tomatoes are a great addition to this meal as they are low in calories, with just 20-25 calories per medium tomato.

• Green smoothie: A green smoothie made with kale, spinach, and fruit is a great way to add nutrients to your meal. A 12 oz serving of green smoothie is around 150-200 calories.

By combining a serving of the low calorie scrambled egg and cheese quesadillas with one or more of these options, you can create a complete and nutritious meal that is under 500 calories per serving.

Need A Substitute?

Here is a list of ingredient substitutions that can be made in the low calorie scrambled egg and cheese quesadilla recipe for those with allergies to certain ingredients:

1. Eggs: If you have an allergy to eggs, you can use egg substitute, silken tofu, or a flax egg as a replacement.

2. Butter: If you have a dairy allergy, you can use a non-dairy butter such as margarine or coconut oil.

3. Cheese: If you have a dairy allergy, you can use a non-dairy cheese such as vegan mozzarella cheese or vegan parmesan cheese.

4. Corn Tortillas: If you have a gluten intolerance or a corn allergy, you can use gluten-free flour tortillas or rice-based wraps.

5. Salt: If you have high blood pressure or need to limit your sodium intake, you can reduce or omit the salt in the recipe. You can also use alternative seasoning options such as herbs, spices, or hot sauce to add flavor.

By making these substitutions, you can still enjoy a delicious and healthy low calorie scrambled egg and cheese quesadilla while accommodating your dietary restrictions.

The Deal On The Substitutes:

Here is a list of ingredient substitutions and the calorie, fat, and protein changes per serving in the low calorie scrambled egg and cheese quesadilla recipe:

Eggs:

Egg substitute

Calorie difference: No difference

Fat difference: No difference

Protein difference: No difference

Silken tofu

Calorie difference: +50-70 calories per serving

Fat difference: +5-7 grams of fat per serving

Protein difference: +5-7 grams of protein per serving

Flax egg

Calorie difference: +30-50 calories per serving

Fat difference: +3-5 grams of fat per serving

Protein difference: +3-5 grams of protein per serving

Butter:

Non-dairy margarine

Calorie difference: +10-20 calories per serving

Fat difference: +1-2 grams of fat per serving

Protein difference: No difference

Coconut oil

Calorie difference: +40-50 calories per serving

Fat difference: +4-5 grams of fat per serving

Protein difference: No difference

Cheese:

Vegan mozzarella cheese

Calorie difference: +30-50 calories per serving

Fat difference: +2-3 grams of fat per serving

Protein difference: +2-3 grams of protein per serving

Vegan parmesan cheese

Calorie difference: +30-50 calories per serving

Fat difference: +2-3 grams of fat per serving

Protein difference: +2-3 grams of protein per serving

Corn Tortillas:

Gluten-free flour tortillas

Calorie difference: +50-70 calories per serving

Fat difference: +2-3 grams of fat per serving

Protein difference: +2-3 grams of protein per serving

Rice-based wraps

Calorie difference: +50-70 calories per serving

Fat difference: +2-3 grams of fat per serving

Protein difference: +2-3 grams of protein per serving

Note that these calorie, fat, and protein changes may vary depending on the brand and type of substitute used. It's always important to check the nutrition information on the label before using a substitute.

How To Make It Last:

This low calorie scrambled egg and cheese quesadilla recipe is a delicious and easy breakfast option that can be enjoyed as is or with some accompaniments like fresh tomato, avocado, and red onion. With its balance of protein and healthy fats, it's a great way to start your day.

If you have leftovers, you can freeze the quesadillas for later. Simply wrap them tightly in aluminum foil or freezer-safe plastic wrap and place in the freezer for up to two months. To reheat, simply place the quesadilla in the oven at 350°F for 10-15 minutes or until heated through.

Another great way to enjoy this recipe is to meal prep it for the week. Simply make a batch of the quesadillas, let them cool to room temperature, and store in an airtight container in the refrigerator for up to 4 days. When you're ready to eat, simply heat in the oven, on the stove, or in the microwave until hot. Enjoy!

Yield: 4-6

Author: Ashton

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Low Calorie Scrambled Egg & Cheese Quesadillas

This recipe makes two servings of low-calorie scrambled egg and cheese quesadillas. It involves whisking 4 eggs, salt and pepper together and then scrambling them with butter in a skillet. The eggs and cheese are placed between two tortillas, fried in the same skillet until the cheese is melted and both sides are crispy, and then served with sliced tomato, red onion, and avocado. The quesadillas can be cut into fourths and saved for the next day's breakfast.

Prep time: 5 MinCook time: 10 MinTotal time: 15 Min

Ingredients

• 4 large eggs, whisked together
• 6 small street taco corn tortillas
• 1/2 cup of shredded mozzarella or 1 1/2 slices of mozzarella cheese
• 2 tsps of unsalted butter
• salt & black pepper to taste

Instructions

1. In a bowl whisk together your eggs, salt & black pepper until little bubbles form on the top and the eggs are whisked very well.
2. Add the butter to your skillet and allow the butter to melt.
3. Add your eggs and stir allowing them to scramble.
4. Once done set them to the side on a plate and carefully wipe clean your skillet with a paper towel.
5. Add a tortilla into the wipes skillet.
6. Add 1/3 of the eggs on the tortilla and then 1/3 of the cheese and top with another tortilla.
7. Fry on each side for 2-3 minutes on high or until the cheese has melted and each side is crispy and browned to your liking.
8. This makes two servings. Just cut the scrambled egg and cheese quesadillas into fourths with a pizza cutter and divide into 6 pieces. You can save the other 6 for tomorrows breakfast as a meal prep.
9. I served mine with sliced tomato, red onion and avocado.
10. Serve and enjoy!

Nutrition Facts

Calories

216.45 kcal

Fat

11.02 g

Sat. Fat

4.87 g

Carbs

18.06 g

Fiber

2.46 g

Net carbs

15.61 g

Sugar

0.67 g

Protein

11.65 g

Sodium

225.06 mg

Cholesterol

202.44 mg

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