Back to list

High Protein Egg Snack: Egg and Cheese Mini Quesadilla Recipe

Name: High Protein Egg Snack: Egg and Cheese Mini Quesadilla Recipe
Total time: 4 min
Yield: 95 g
Ingredients: flour tortilla (6-inch) 2 pieces; large egg 2 pieces; shredded cheddar cheese 1 cup; unsalted butter 1 tbsp; salt 0.25 tsp; black pepper 0.13 tsp

A small tortilla with egg and melted cheese, crisped in a pan. This quick high protein snack is warm, cheesy, and ready in three minutes.

Cook 4 min Difficulty EASY 180 kcal

#vegetarian #high protein

Image coming soon

Ingredients

Main ingredients

flour tortilla (6-inch) 2 pieces
large egg 2 pieces
shredded cheddar cheese 1 cup

Seasonings/Sauce

unsalted butter 1 tbsp
salt 0.25 tsp
black pepper 0.13 tsp

Nutrition summary

Carbohydrates 14 g 31%

Protein 12 g 27%

Fat 8 g 42%

Serving size 95g

Cooking steps

1

Beat the eggs with salt and black pepper in a bowl until fully combined.
2

Heat a nonstick skillet over medium heat and add half the butter, letting it melt completely.
3

Pour in the eggs and gently scramble over medium-low heat, stirring until just set and still moist, about 1 minute.
4

Remove eggs from pan. Lay out one tortilla, sprinkle half the cheese evenly, then add the cooked eggs, topping with remaining cheese.
5

Top with the second tortilla. Add the remaining butter to the pan and cook quesadilla over medium heat, pressing gently, for about 1 minute per side until golden and cheese is melted.
6

Transfer to a cutting board, let rest for 30 seconds, then cut into wedges and serve warm.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The essential ingredients are large eggs and shredded cheddar cheese. Together they create the creamy, savory filling that defines the classic flavor and the high protein content of this snack, with the tortilla providing the perfect crispy, golden base.

Q. How should I control the heat for best results?

Use medium heat to melt butter and scramble the eggs gently until just set. When cooking the assembled quesadilla, medium heat ensures the tortillas crisp up without burning and the cheese melts uniformly. Avoid high heat to prevent scorching.

Q. How can I prevent the quesadilla from becoming soggy or greasy?

Patience is key—let the cooked eggs drain excess moisture before assembling, and avoid overusing butter in the pan. Use just enough butter to coat the skillet, and cook until the exterior is crisped for the best texture.

Q. How many calories and protein does each serving provide?

Each serving (95g) contains about 180 kcal, with 12g of protein. This balances protein (27% of calories) and moderate carbs (14g, 31%), making it a substantial snack for protein-focused eating.

High Protein Egg Snack: Egg and Cheese Mini Quesadilla Recipe

AI 영양사 앤디