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Low Calorie Egg Breakfast: Egg White Breakfast Quesadilla Recipe

Name: Low Calorie Egg Breakfast: Egg White Breakfast Quesadilla Recipe
Total time: 15 min
Yield: 150 g
Ingredients: egg whites 6 pieces; whole wheat tortilla 2 pieces; reduced fat shredded cheddar cheese 1 cup; baby spinach 1 cup; olive oil 1 tbsp; salt 0.25 tsp; black pepper 0.25 tsp

Egg whites in a crispy tortilla with a little cheese. This low calorie quesadilla gives you the warm, crunchy breakfast experience without the calorie overload.

Cook 15 min Difficulty EASY 210 kcal

#vegetarian #low calorie #high protein

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Ingredients

Main ingredients

egg whites 6 pieces
whole wheat tortilla 2 pieces
reduced fat shredded cheddar cheese 1 cup
baby spinach 1 cup

Seasonings/Sauce

olive oil 1 tbsp
salt 0.25 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 22 g 42%

Protein 16 g 30%

Fat 6 g 28%

Serving size 150g

Cooking steps

1

Whisk the egg whites with salt and black pepper until frothy.
2

Heat half the olive oil in a nonstick skillet over medium flame; pour in the egg whites and cook until just set (about 2–3 minutes).
3

Remove cooked egg whites and wipe skillet, then add remaining olive oil and toast one tortilla on the pan over medium-high heat until lightly crisp on one side.
4

Layer cooked egg whites, baby spinach, and cheddar cheese onto the crisped side of the tortilla; top with the second tortilla.
5

Cook quesadilla for 2–3 minutes per side, pressing gently, until golden and cheese is melted; slice and serve immediately.

Personalized Q&A

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

Egg whites are the star ingredient, providing a protein-rich filling with a light texture. Combined with reduced fat cheddar and whole wheat tortilla, they create the core flavor and nutrition profile of the quesadilla.

Q. How do I keep the tortilla crispy without burning it?

Use medium-high heat and a thin layer of olive oil in the skillet, toasting each side just until golden. Press gently with a spatula and avoid overcrowding the pan so moisture from the egg whites doesn't steam the tortilla. Watch closely—about 2–3 minutes per side is ideal.

Q. What makes this quesadilla low calorie but still filling?

With just 210 calories per 150g serving, the recipe relies on lean protein from egg whites, fiber from whole wheat tortilla, and modest cheese. Fat is kept low (6g/serving), with carbs at 22g and protein at 16g, striking a balance that keeps you satisfied at breakfast.

Q. How can I avoid overcooking the egg whites so they don't get rubbery?

Cook the egg whites over medium heat, allowing them to just set—usually 2–3 minutes. Remove immediately when they firm up, as overcooking can make them tough. Quick assembly into the quesadilla ensures they stay soft and blend well with the other ingredients.

Low Calorie Egg Breakfast: Egg White Breakfast Quesadilla Recipe

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