High Protein Breakfast Quesadilla

Ingredients

• 2 large whole-wheat or high-protein tortillas (8 inch)
• 4 large eggs
• 2 tbsp milk or unsweetened almond milk
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp olive oil
• 4 oz lean ground turkey sausage (or 4 turkey breakfast sausage links, crumbled)
• 1/2 cup canned black beans, drained and rinsed
• 3/4 cup shredded reduced-fat sharp cheddar
• 2 tbsp chopped fresh cilantro or chives
• Pico de gallo, salsa, or hot sauce, for serving
• Sliced avocado, optional

Instructions

1. 1

   Heat the olive oil in a nonstick skillet over medium heat. Add the turkey sausage and break it up with a wooden spoon, cooking 4–5 minutes until browned and cooked through. Transfer to a bowl.

2. 2

   Whisk the eggs with the milk, salt, and pepper. Pour into the same skillet over medium-low heat. Scramble gently with a spatula, pulling the eggs from the edges to the center, until just set but still glossy — about 90 seconds. Remove from heat.

3. 3

   Wipe the skillet, then warm one tortilla in it over medium heat for 30 seconds.

4. 4

   On half of the tortilla, layer 1/4 cup cheese, half the scrambled eggs, half the sausage, 1/4 cup black beans, and another sprinkle of cheese. Fold the empty half over to make a half-moon.

5. 5

   Cook 2 minutes per side, pressing gently with a spatula, until the tortilla is deeply golden and the cheese inside is fully melted. Repeat with the second quesadilla.

6. 6

   Slice each quesadilla into 3 wedges. Top with cilantro and serve hot with pico de gallo, hot sauce, and avocado.