BREAKFAST QUESADILLA
The Breakfast Quesadilla is a warm, savoury and satisfying way to start your day. Combining soft black beans, flavourful tofu scramble and fresh chopped tomatoes, this dish delivers plant-based protein, fibre and essential nutrients in every bite. Wrapped in a crisped tortilla, it’s a simple yet nourishing breakfast that’s perfect for busy mornings or relaxed brunches. This recipe is a wholesome twist on the traditional quesadilla, made completely dairy-free and with minimal ingredients. Whether you’re meal prepping or making a one-off morning treat, it comes together quickly and offers balanced energy to power through your day. Ideal for vegans, vegetarians or anyone looking to include more plants in their diet, this quesadilla is customisable, portable and always satisfying.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Mexican
PREPARATION/TECHNIQUES
Pan-Fry
OCCASION/HOLIDAY
Back to School, Casual Dinner, Summer, Spring, Family Reunion, Picnic, Mother’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Dairy-Free, High Fibre, Quick & Easy, Low Fat, Healthy
DISH TYPE
Tacos & Wraps
INGREDIENTS
- 1 small tortilla
- ¼ cup black beans rinsed and drained
- 2 tbsp tofu scramble
- 1 tbsp chopped tomato
FULL NUTRITIONAL INFORMATION
- Calories: 244 kcal
- Fat: 2.7 g
- Saturated Fat: 0.5 g
- Carbohydrate: 42.2 g
- Sugar: 1.7 g
- Sodium: 17.5 mg
- Fiber: 9.4 g
- Protein: 14.8 g
- Calcium: 143.3 mg
- Iron: 3.3 mg
- Potassium: 831.1 mg
PREPARATION
These steps are followed for the preparation of Breakfast Quesadilla:
- Preheat the Pan: Heat a non-stick skillet over medium heat.
- Assemble the Quesadilla: Lay the tortilla flat on a surface. On one half, layer ¼ cup black beans, 2 tbsp tofu scramble, and 1 tbsp chopped tomato.
- Fold and Cook: Fold the tortilla in half to enclose the filling. Carefully place it in the hot pan.
- Pan-Fry Until Crisp: Cook for 2 to 3 minutes on one side until golden brown, then flip and cook the other side for another 2 to 3 minutes.
- Cool Slightly: Remove from the pan and let rest for 1 minute before slicing.
- Serve Warm: Slice in half and enjoy hot, optionally with salsa or avocado on the side.
PREP TIME
3 minutes
COOKING TIME
6 minutes
TIPS
Here are some helpful tips for Breakfast Quesadilla:
- Use Leftovers: Tofu scramble can be made in advance and stored in the fridge, saving time in the morning.
- Crispier Texture: Use a dry pan or lightly oil it for a crispier outer layer.
- Even Filling: Distribute filling ingredients evenly across the tortilla for consistent bites.
- Mild to Spicy: Add chopped jalapeños or chilli flakes to the filling for a spicy variation.
- Storage Tip: Let cool before wrapping in foil if taken on the go to prevent sogginess.
VARIATIONS
- Cheesy Option: Add 1 tbsp of vegan cheese for extra creaminess.
- Greens Boost: Add a handful of spinach or kale for an extra boost of nutrients.
- Wrap Style: Roll instead of folding and pan-sear on all sides for a wrap-style breakfast.
- Grain-Free: Use a grain-free tortilla for a paleo-friendly version.
- Mexican-Inspired: Top with salsa, coriander and lime juice for added zest and freshness.
PREPPING AND STORAGE
- Make Ahead: Prepare tofu scramble and beans up to 3 days in advance. Assemble fresh for best results.
- Short-Term Storage: Store cooked quesadillas in an airtight container in the fridge for up to 2 days.
- Freezing: Assemble but don’t cook; wrap in parchment and foil and freeze. To cook, thaw overnight and pan-fry fresh.
- Reheat Tips: Reheat in a dry pan or sandwich press to restore crispness. Avoid microwaving for the best texture.
- Meal Prep Friendly: Multiply ingredients and prepare a batch for quick weekday breakfasts or snacks.