If you could go back in time and give your high school self one gift, what would it be? I’d choose a freezer stocked with a Freezer Breakfast Quesadilla for every morning until graduation.

Freezer Breakfast Quesadilla with eggs, spinach, cheese, and beans. Easy, healthy, make ahead breakfast that’s high protein and will keep you full all morning! You can keep the recipe vegetarian, or add any of your favorite breakfast fillings like bacon, sausage, and ham. Recipe at wellplated.com | @wellplated

I’d also reassure myself that no one was going to remember that Kristen S. and I showed up to prom in the same dress (the horror!), and that, despite all current signs to the contrary, nice girls really do finish first in the end.

OK FINE. I’d also throw in a date with the super cute lead singer in our school’s one respectable rock band. I’m sure he’d love a breakfast quesadilla too!

I know I’ve mentioned this before, but my high school health habits were not the greatest. From the age of 16, most of my mornings began with a two-pack of brown sugar Pop-Tarts, eaten cold right out of the foil packet while driving myself to school.

Pop-Tarts and their shiny-wrapped counterparts were fast and convenient. I didn’t pay any attention to ingredient labels back then, so I attributed the fact that I was starving by second period to my metabolism, without considering the nutritional profile of my breakfast.

Make Ahead Freezer Breakfast Quesadilla with eggs, spinach, cheese, and white beans. A healthy, high protein vegetarian recipe that will keep you full all morning! Recipe at wellplated.com | @wellplated

Nostalgia for the carefree Pop-Tart days aside, I now know enough about the human digestive system to realize that I should never have expected those sugary treats to hold me through to chemistry.

For both kids and adults, the key to staying full and happy all morning long is to have breakfast that’s high in protein and fiber and low in added sugar, critical qualities missing in the majority of pre-packed breakfast items.

My quest for healthy breakfasts that satisfy but still offer the tidy convenience of pre-packed items led me to today’s make-ahead breakfast quesadilla recipe.

Best Breakfast Quesadillas. Easy, healthy, and high protein. A great make ahead freezer breakfast to have on hand for busy mornings! Recipe at wellplated.com | @wellplated

About This Quesadilla Recipe

This recipe came about one weekend when I’d made an aggressively large batch of breakfast quesadillas right before heading out of town, and rather than let them spoil, I decided to see what would happen if I tried to freeze the leftovers.

Guess what? A breakfast quesadilla and the freezer are long-lost BFFs! You can make as much of the scrambled egg quesadilla filling as you like, stuff the tortillas, then wrap them individually in plastic and freeze. For another freezer friendly breakfast or snack item, check out English Muffin Pizza.

Healthy Breakfast Quesadilla recipe. Easy, make ahead recipe with scrambled eggs, spinach, cheese, and white beans. Simple, filling, and freezer friendly! Recipe at wellplated.com | @wellplated

To reheat, pop them in the microwave from frozen if you are in a hurry, or let them thaw overnight in the refrigerator and brown them lightly on the stovetop as time allows.

Healthy Make Ahead Breakfast Quesadilla. Easy, freezer friendly, and delicious! Vegetarian recipe with scrambled eggs, cheese, and spinach. Recipe at wellplated.com | @wellplated

Recipe Adaptations

This breakfast quesadilla recipe is ultra versatile, so feel free to change out the ingredients to suit your preferences.

  • Veggie Breakfast Quesadillas. I went for one of my favorite combos, spinach and white beans, then added garlic and a generous handful of sharp white cheddar cheese. The spinach is mild and a sneaky way to coerce your kids (and yourself) to knock out a serving of veggies before 10 a.m.
  • Breakfast Quesadillas with Meat. This is a vegetarian breakfast quesadilla recipe, and I found it plenty satisfying, even without meat. The beans and cheese offer bonus protein and make each breakfast quesadilla rich and filling. If you care to throw in a handful of diced bacon, ham, or a little chicken or turkey sausage, that certainly would be delicious too.
  • Breakfast Quesadillas with Salsa. Add a spoonful of your favorite salsa to the quesadilla for a fun, flavorful twist.

Easy make ahead vegetarian breakfast quesadillas. Freezer recipe for healthy breakfasts on the go! Recipe at wellplated.com | @wellplated

More Easy Make-Ahead Breakfast Recipes

Freezer Breakfast Quesadilla with eggs, spinach, cheese, and beans. Easy, healthy, make ahead breakfast that’s high protein and will keep you full all morning! You can keep the recipe vegetarian, or add any of your favorite breakfast fillings like bacon, sausage, and ham. Recipe at wellplated.com | @wellplated

Make Ahead Breakfast Quesadilla with Cheese Spinach and White Beans

4.91 from 21 votes
Breakfast Quesadilla with eggs, spinach, cheese, and beans. Freezer friendly and filling, these are easy to make ahead for fast, healthy meals!

Prep: 10 mins
Cook: 10 mins
Total: 20 mins

Servings: 8 quesadillas


  • 10 large eggs
  • 1 tablespoon milk
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/2 tablespoon extra-virgin olive oil
  • 5 cups lightly packed fresh spinach roughly torn or chopped (about 4 ounces)
  • 1 can reduced-sodium white beans (15 ounces) , such as cannellini, Great Northern, or white kidney, rinsed and drained (I typically use cannellini)
  • 1 1/2 cups freshly grated cheese such as cheddar, Swiss, mozzarella, or another similar melty cheese; I love sharp white cheddar (about 5 ounces)
  • 8 whole wheat tortillas medium taco size, about 7 inches


  • In a large bowl, whisk together the eggs, milk, salt, garlic powder, and pepper. Set aside.
  • Add the olive oil to a large nonstick skillet over medium heat until it is hot and shimmers. Swirl to coat the pan, then add the spinach and cook, stirring often, until it begins to wilt, about 1 minute. Add the beans, reduce the heat to medium low, then carefully pour in the eggs. With a rubber spatula, cook the eggs low and slow, using the spatula to move them around the pan often. Continue cooking until the eggs are scrambled and just set, about 5 minutes. Taste and season with additional salt or pepper as desired. Remove from the heat. (If freezing the quesadillas, let the filling cool completely.)
  • To assemble the quesadillas: Sprinkle a tortilla with one-eighth of the shredded cheese, leaving a small border all the way around the edge. Spoon one-eighth of the egg mixture on top, then fold the tortilla in half. Repeat with the remaining tortillas.
  • To cook immediately: Carefully wipe out the skillet. Increase the heat to medium and lightly coat the skillet with nonstick spray (or brush with a bit of additional olive oil). Cook the assembled quesadillas on both sides until golden and the cheese is melted, about 5 to 6 minutes total. Cut into wedges and serve warm.
  • To freeze: Let the egg filling cool completely to room temperature. Once cooled, form the quesadillas as directed above, then wrap each assembled quesadilla individually in plastic wrap. Arrange the quesadillas in a single layer on a baking sheet or similar flat surface that will fit in your freezer. Place the sheet in the freezer until the quesadillas are firm, then transfer them to a freezer bag or airtight container. Freeze for up to 2 months. To cook from frozen, remove the plastic wrap and warm the quesadilla in the microwave for 2 to 3 minutes until heated through. Alternatively, you can let them thaw overnight in the refrigerator and cook in a skillet as directed above.


  • See recipe directions for notes on freezing the quesadillas. You can also store the egg filling separately in the refrigerator for up to 3 days, then assemble the quesadillas just before cooking. I do not recommend storing assembled quesadillas in the refrigerator, as the tortillas can become mushy.


Serving: 1quesadillaCalories: 331kcalCarbohydrates: 33gProtein: 20gFat: 15gSaturated Fat: 7gCholesterol: 251mgSodium: 477mgFiber: 6gSugar: 3g

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I originally shared this post in partnership with the American Dairy Association Mideast. In August 2017, I republished it (uncompensated) with new photos, as it’s a great recipe and I wanted it to look its best. As always, all opinions are my own, and thanks for supporting the brands and companies that make it possible for me to provide quality content to you!

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  1. I was a brown sugar Pop Tart girl too – this just zapped me back to my childhood, and for one minute I really wanted one – and then I read the quesadilla recipe, which looks SO good.  Pinning!  :)

  2. I LOVELOVELOVE make ahead breakfast, to the point that I kind of want to marry you for those.  Although those pop tarts were SO good, these quesadillas look like they definitely rival them…AND they’re healthy. WIN. Pinned!

  3. I would never think to do a quesadilla for breakfast. LOVE this. My kids are going to love it too!!

  4. We had breakfast quesadillas this past week, so at the moment that’s literally ALL I’m craving! Looooove the make-ahead option on these, so I can pop one in the microwave the minute I get a craving!

  5. I love this idea, especially with the way the economy is where they are cutting breakfast for needy student. I remember when I was in school and we went to 1st & 2nd periods, had nutrition which was about a 30 minute break, 3rd & 4th periods, had lunch then 5th and 6th periods and went home. At least this we know kids are getting a good meal to start the day and maybe hold them over until lunch. 

    But I like this for me for those days I want something quick and wholesome

  6. Hey girl- Very interesting! I love breakfast burritos for breakfast sometimes! Scrambled eggs with cheese in a tortilla with  taco sauce on top! Yummy!

  7. What a great idea! I make breakfast burritos all the time for my family, I’m sure they would love this idea! MMMmm. BTW my husband loves brown sugar cinnamon pop tarts straight from the package too! 

  8. Saw these on insta and died- all my favorites in a lovely quesadilla- what a perfect way to start the day! Pinning :)

  9. Yummm.Looks awasome and tasty.Will give it a shot as the next dinner ;-) Btw,im a big fan into paleo  cooking at this moment.Need to lose some weight after having my baby :-) Losing alot weight with it :-) Here is a inspirational cookbook for all of you http://megaomg.com/paleo-grubs.html There are hundreds of amazing recipes in it,so give it a shot ;-)

  10. Veggies before 10:am!!  That deserves a fist pump!  I LOVE that these are make ahead too!  Brilliant for busy families!

  11. I love the texture of white beans! They are so creamy. Never though to pair with eggs, but I eat  black beans with eggs all the time, so why not?!

  12. Breakfast quesadillas always leave me feeling perfectly satiated. Love the white beans & spinach in yours– gotta get those nutrients! 

  13. I wish I had these back in high school as well. Actually I wish I had these in high school, college, and all of last week…Who knew? 

  14. Like you, I started every morning the same way back in high school. Those and the s’more pop tarts were my favorite. This is a far better choice for my adult self. I’ll take any excuse to have a quesadilla for breakfast. 

  15. Made these for my friends’ camping trip. They were able to thaw them out a couple hours before hand and I heard they grilled up great on a cast iron skillet with some oil over a campfire. Thanks for the great recipe! 5 stars

  16. first of all, S’mores pop tart girrrl right here and I legit ate them everyday for a decade, it’s a miracle I don’t have diabetes lol.  Secondly I love this healthy, make-ahead breakfast, it’s what ever busy life needs!! pinning now :)

  17. Have you tried this recipe with corn tortillas?  The recipe needs to be gluten free for me.    I would think there would be no problems with the swsp.  Thoughts?

  18. I made these for my husband to take to work, and he loves them.  I left out the beans, because he doesn’t like them, and just added a couple of extra eggs to the batch.  It’s a great grab-and-go for him to eat in the morning.5 stars

    1. I’m so happy to hear that Meredith! And with or without beans, these are a great way to start today. Thank you so much for trying the recipe and letting me know how it turned out for you both.

  19. These are wonderful! We just made them and had one for dinner and will freeze the rest for breakfast. I’m freezing ours in tin foil and I’ll see how it goes to put them in the toaster oven or conventional oven still in the foil. Anyway, thank you so much for the wonderful recipe! I love the egg/spinach/white bean combo. 5 stars

  20. Thank you for the yummy recipe! I made these last week and stashed them in the freezer at work. They are savory and light, and reheat well. I plan to make them again when I run out, but I think I’ll add some salsa or hot sauce for a kick.5 stars

  21. These are delicious, I am loving my breakfasts this week! Any suggestions on other combos you’ve used in them? In other words, how can I make them again next week but you know just slightly different? :)5 stars

    1. Carolyn, you can swap any beans, cheese or veggies you prefer—the sky is the limit! Black beans with Mexican spices and cheddar would be tasty, or roasted broccoli and cheese would be yummy too.  I’m so happy to hear that you enjoyed them!

  22. Erin, these sound so yummy.  One question though….what size are medium tortillas?  8″, 10″, 12″ ???

  23. Pinned this recipe quite a while ago…many, many, many repins.  Decided to try it this morning.  Finally had all the ingredients at the same time .  It is very good and quite easy to prepare.   I did make some additions/changes.  I used 2 cloves of fresh garlic and 4-5 green onions that I sautéed in some olive oil until slightly soft.  I took that out of the pan and added the chopped spinach.  When that was soft, I added the onion/garlic mixture.  I did not add salt or pepper and I did not add milk to the eggs.  Instead I used coconut oil.  I find the coconut oil makes the eggs fluffier.  For beans, I used cannelli.  I will definitely add this recipe to my “keepers”. Thank you so much for sharing your recipe for a healthy breakfast I can make ahead.5 stars

      1. Erin, just wanted to let you know that as I was enjoying my quesadilla this morning, my husband wanted a bite and he enjoyed it too!  Lynn

  24. Made these over the weekend, and they are pretty fabulous! They are definitely easier to make than burritos since all you have to do is fold them over. I can’t wait to try other variations! Pretty sure these are going to be a staple in my freezer from now on :)5 stars

    1. Val, I am so excited to hear that you enjoyed this recipe so much. Thanks for trying it and taking time to let me know how it turned out!

  25. Oh my gosh, these are AMAZING! And so simple, too! I had a whole batch cooked and in the freezer before 8.30 this morning…. Such a perfect breakfast. I added a little creole seasoning, for a little kick. Seriously. This is going to be a staple from now on.5 stars

  26. I made these this morning with corn tortillas in a quesadilla maker and they are amazing! Perfect for my. Busy mornings. I don’t like a heavy breakfast but I like to eat savory, nutrient rich foods in the morning. These are perfection. I made two extra to take for my lunch today! 
    I added hot sauce to mine. I love how versatile they are. Next time I’m going to add some roasted broccoli too! 5 stars

  27. Hi Tamra! Regarding nutritional info, this is something that I’ve actually started adding to all of my new recipes, effective January 2016 (you’ll see it in the recipe box at the bottom). Unfortunately, it’s pretty time consuming, so I’m unable to go back and add it to past recipes. If you’d like the nutritional info for any of my older recipes (or really any other recipe or food), you can actually calculate it yourself for free at myfitnesspal.com (this is how I calculate the new recipes on my blog). I’m sorry I don’t have the information for this specific one, but I hope that My Fitness Pal will be a helpful resource for you.

  28. I absolutely adore these! I usually like to add a little bit of chopped sausage and maybe some hot sauce. You can even boil them straight out of the freezer if you get tired of microwaving!5 stars

    1. I’m so glad to hear you enjoy these quesadillas, David. Thanks so much for taking the time to leave this nice review!

  29. I tried your recipe today and it is sooo delicious.I love spinach and beans and this recipe is so easy and tasterful…I am actually doing second batch for filling my freeezer with these tortillas to quick working lunch or nice breakfast.5 stars

    1. YAY Radka, I’m happy to hear you enjoy these breakfast quesadillas! Thank you so much for taking the time to leave this wonderful review.

  30. Hi Lisa, nutritional info is something that I’ve actually started adding to all of my new recipes, effective January 2016 (you’ll see it in the recipe box at the bottom). Unfortunately, it’s pretty time consuming, so I’m unable to go back and add it to past recipes like this one. If you’d like the nutritional info for this (or really any other recipe or food), you can actually calculate it for free at myfitnesspal.com (this is how I calculate the new recipes on my blog). I’m sorry I can’t give you the information for this specific one, but I hope that My Fitness Pal will be a helpful resource for you.

  31. Holy goodness! The wife made these this weekend and they are AMAZING!!!! Thank you for sharing this recipe. I’m always looking for something quick for breakfast as i leave the house about 4:15 am so can’t really cook something as the fam is still sleeping! Easy to make and freeze and transport and reheat! Well done!!5 stars

    1. Mike, I’m so happy to hear this recipe is a winner for you! Thanks so much for taking the time to leave this awesome review!

  32. I was totally a brown sugar cinnamon Poptart straight from the package, eating in the car on the way to school girl too! But agree that these quesadillas would have been (and will be) a much better alternative. I love a good, easy, fast breakfast.

  33. This is brilliant! I would never think of freezing quesadilla’s- but I love how it makes healthy breakfasts easy for rushed mornings!

  34. These definitely fit the nutritional profile I aim for at all my meals.  I’m curious, though, why so many people have to put greens in their breakfasts?  I put spinach in lunch omelets all the time, but I really don’t think about eating it for breakfast.  Don’t even mention green smoothies to me!

    1. I love the fact that I can get a serving of vegetables right away in the day! It’s definitely not a requirement if you’re not a fan, Susan. :)

  35. This is an awesome idea!! I love quesadillas, so to wake up to them for breakfast would be amazing (:

  36. Made these over the weekend, and they are pretty fabulous! They are definitely easier to make than burritos since all you have to do is fold them over.

    1. I’m so happy to hear you enjoyed them! Thanks for giving them a try and taking the time to report back. :)

  37. These look delicious! I didn’t read all the comments, so I apologize if this is a duplicate suggestion… but I bet these would also reheat well in a toaster oven!

  38. Hi Erin,
    These look delicious & easy to whip up. However, I am a little confused on the reheating method. Do I brown the quesadillas in a skillet after assembling & before freezing? There is no mention of browning the tortilla in your reheating method, is that skipped altogether?

    1. Hi Andrea, I give a couple methods of reheating at the end of step 5! You can either reheat in the microwave without browning (for convenience), or you can thaw overnight and cook them in a skillet. I hope that helps! Enjoy!

    1. Elizabeth, you definitely can, but you’ll still need to reheat them (either in the microwave or by browning again on the stove), so when/how you do it is totally up to you!

  39. I love this never would have though about mixing beans, spinach and eggs together. As a senior I like breakfast and yes I have time to make it. But i hate making that mess for one breakfast. With this I could make to of them and have when ever with no mess…………………thanks4 stars

  40. I pan to make this recipe this weekend. I am so excited that I can hardly contain myself. This is just the type recipe I need to be able to make. Thank you, Erin, so very much for sharing this recipe. You rock! Take care…

  41. love this never would have though about mixing beans, spinach and eggs together. As a senior I like breakfast and yes I have time to make it.5 stars

  42. Ive been making bulk batches of breakfast burritos and freezing them on a regular basis for several years. Quesadillos are a nice mixup. I added bacon and they turned out great!5 stars

  43. It’s my go to recipe now and I have made three batches!I love adding diced Red, Green or Orange Bell Peppers too! My hint is to keep the plastic bag the Tortillas came in–most are ziplock top–and place the individually plastic wrapped Quesadillas back in the bag, seal and store! Keeps them even more fresh, handy to find and just unzip, grab one and microwave!5 stars

  44. I finally got to make this freezer breakfast quesadilla this past weekend and it was such a hit!! Thanks for sharing, Erin!5 stars

  45. I love when I’m cooking and everyone is looking at my ingredients with furrowed eyebrows and concern….only to prove them wrong! delicious…5 stars

    1. Hi Daniel! This recipe is super versatile and easy to customize, so you could just omit the spinach, or replace it with a similar leafy green like kale. I hope you love the recipe!