Before we talk about quesadillas, let’s talk about breakfast – a subject which can elicit a lot of emotion. The first meal of the day (hopefully, because breakfast is IMPORTANT). Often ritualistic, which means it’s a repetitive action or event that people hold sacred. A moment that physically and emotionally impacts the rest of your day.
I know people who have had Grape Nuts for breakfast every single day for decades. People who only do smoothies. Protein fanatics who have 3-4 eggs for breakfast daily. People who just want a tiny bit of yogurt and nuts. People who can’t stand to eat at all until late morning because it makes them feel nauseous or they simply aren’t hungry.
Personally, I ADORE breakfast, and so does my husband. (He lights up like a kid at Christmas when I put a plate of egg anything in front of him.) I find that skipping breakfast ruins my day in multiple ways. I feel hungry and depleted when I don’t eat anything substantial. And if I try to “keep it light” – a super-healthy, dense muffin with both protein and fiber, granola and yogurt or chia pudding – I am starving by 10:30, and never recover. By late afternoon, I am exhausted, cranky and pretty much incapacitated… unless I have a protein-rich lunch, which sometimes turns things around.
I believe that protein for breakfast is essential. Not only does it satiate and stabilize energy levels, it supports blood sugar regulation and aids in muscle maintenance, curbs cravings and impulsive/desperate snacking and therefore helps with weight management. But a little healthy carbohydrate is important too. Because protein and veggies alone can also leave you hungry in two hours.
This recipe offers the perfect balance. A decent amount of eggs and veggies, and some light, gluten-free carbs to keep you fuller longer – in a good way. It might feel like a lot of effort, especially on a weekday. But you could actually make a big batch of the scrambled eggs in advance and keep the in the fridge for a few days, to speed assembly.
One final word of advice: DON’T SKIP THE TOPPINGS! A little salsa or hot sauce, sour cream and/or chopped cilantro add tons of flavor, and put this over the top from a joy standpoint.
Breakfast Quesadillas
Ingredients
- 1 tablespoon avocado oil
- 4 eggs, beaten
- 1/2 cup red pepper, finely diced
- 1 small can diced green chilies
- 2 tablespoons finely chopped scallions or chives
- 4 small gluten-free tortillas (I use either Trade Joe’s almond or Siete)
- 1/2 cup grated pepper jack or cheddar (you can substitute dairy-free cheese if you wish)
- Salsa and sour cream or yogurt or crème fraiche for garnish
Instructions
- Bring a medium skillet to medium heat.
- Add the oil, then saute the red pepper, green chiles and scallions or chives for 3-4 minutes, until soft.
- Add the scrambled eggs and stir slowly until they are fully cooked but still soft and moist.
- Heat a skillet that fits the size of your tortillas to medium high.
- Drizzle just a few drops of avocado oil to prevent the tortilla from sticking.
- Put one tortilla into the pan. Sprinkle ¼ of the cheese on the tortilla. Add half of the eggs, then sprinkle another quarter of the cheese. (The cheese is primarily to help the eggs stay put when you flip your quesadilla. But also because it’s cheese, and cheese makes everything better!)
- Let cook for 2 minutes or so, long enough to lightly toast the bottom tortilla. Then carefully flip and do the same on the other side.
- Carefully transfer the quesadilla to a cutting board and cut into quarters. Add toppings as desired.
Notes
You can substitute other veggies, spices and cheese to create a different flavor profile, if you like. Nothing wrong with an Italian Quesadilla! Try zucchini, mushrooms, tomatoes, a little spinach. Then choose a cheese to match. Mozzarella, gouda, fontina. Your creativity is calling…
