Ingredients
1 tsp butter
1 large egg
1 8-inch tortilla
1 tsp chili garlic sauce
1/4 cup shredded cheddar
1/2 cup fresh spinach
Instructions
Add the butter to a skillet and heat over medium. When the skillet is hot, add the egg and fry until over-easy (or your preferred level of doneness).
While the egg cooks, spread the chili garlic paste on one half of the tortilla. Add the shredded cheese on top of the chili garlic sauce.
When the egg is finished cooking, place it on top of the shredded cheese on the tortilla. Top with the fresh spinach, then fold the tortilla closed.
Transfer the stuffed and folded tortilla back to the skillet used to cook the egg. Continue to cook over medium on both sides until golden brown and crispy and the cheese is melted on the inside.
Slice the breakfast quesadilla in half, then enjoy!
Key Points About Ingredients:
- Chili garlic sauce adds a fiery, umami-rich kick with minimal calories — a little goes a long way to transform a simple quesadilla into something bold and craveable.
- Fresh spinach wilts perfectly inside the warm quesadilla, delivering iron, vitamin K, and folate without any extra cooking required.
- Using a large egg provides high-quality complete protein and essential B vitamins, making this quesadilla genuinely filling and nutritious for a single-serve breakfast.
- Shredded cheddar cheese not only melts beautifully for that gooey interior but also contributes calcium and phosphorus to support bone health.
- An 8-inch flour tortilla acts as the perfect crispy vessel — opt for a whole-wheat version to boost fiber and complex carbohydrates if desired.
Key Nutritional Insights:
- This quesadilla delivers roughly 400 calories, making it a satisfying but not overly heavy breakfast for one person.
- The combination of egg and cheddar cheese provides approximately 20g of protein, helping to keep you full through the morning.
- Chili garlic sauce is low in calories but high in flavor, and capsaicin from the chilies may offer a mild metabolism boost.
- Fresh spinach contributes meaningful amounts of vitamin K, vitamin A, and folate even in a small half-cup serving.
- The egg yolk is a natural source of choline, an important nutrient for brain function that many people don't get enough of.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat24 g72 g33.33%
- Saturated Fat11 g20 g55%
- Trans Fat0 g
- Polyunsaturated Fat2.5 g
- Monounsaturated Fat8 g
- Cholesterol225 mg300 mg75%
- Sodium780 mg2300 mg33.91%
- Total Carbohydrate35 g275 g12.73%
- Dietary Fiber2 g28 g7.14%
- Total Sugars2 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein19 g50 g38%
- Vitamin D (Cholecalciferol)44 mcg20 mcg220%
- Calcium280 mg1300 mg21.54%
- Iron3.2 mg18 mg17.78%
- Potassium310 mg4700 mg6.6%
- Vitamin A2100 mcg900 mcg233.33%
- Vitamin C (Ascorbic Acid)8 mg90 mg8.89%
- Vitamin E (Tocopherol)1.2 mg15 mg8%
- Vitamin K98 mcg120 mcg81.67%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)2.1 mg16 mg13.13%
- Vitamin B6 (Pyridoxine)0.2 mg1.7 mg11.76%
- Folate65 mcg400 mcg16.25%
- Vitamin B12 (Cobalamine)0.7 mcg2.4 mcg29.17%
- Biotin12 mcg30 mcg40%
- Vitamin B5 (Pantothenic acid)1.1 mg5 mg22%
- Choline165 mg550 mg30%
- Phosphorus295 mg1250 mg23.6%
- Iodine24 mcg150 mcg16%
- Magnesium28 mg420 mg6.67%
- Zinc1.8 mg11 mg16.36%
- Selenium22 mcg55 mcg40%
- Copper0.08 mg0.9 mg8.89%
- Manganese0.4 mg2.3 mg17.39%
- Chromium3 mcg35 mcg8.57%
- Molybdenum8 mcg45 mcg17.78%
- Chloride480 mg2300 mg20.87%
