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Hi, Future You here, reporting in to thank you in advance for stocking your freezer with this Breakfast Quesadilla! Vegetarian, filling, and freezer-friendly, this make-ahead breakfast is ideal for busy weekday mornings and a sunny, healthy way to jump-start your day.

Freezer Breakfast Quesadilla with eggs, spinach, cheese, and beans on a wood serving board and parchment paper

While I can’t say I’ve progressed in *every* area since high school, in the breakfast department, I’ve made serious life improvements.

Back then, most of my mornings began with a two-pack of frosted Pop-Tarts, eaten cold right out of the foil packet on the way to school.

It’s little surprise that I was ravenous by lunch. I want to reach back in time and hand that girl a bag of Protein Balls.

For both kids and adults, a key to staying full and happy all morning is a breakfast that’s:

  • High in protein and fiber
  • AND low in added sugar.

Both are critical qualities missing in the majority of pre-packed breakfast items.

My quest for healthy breakfasts that satisfy but still offer the convenience of pre-packed items led me to today’s make-ahead breakfast quesadilla recipe (these Egg Muffins are another tried-and-true favorite).

Make Ahead Freezer Breakfast Quesadilla with eggs, spinach, cheese, and white beans sitting on parchment paper and a cutting board

5 Star Review

“So good!! Delicious and filling!! Made recipe exactly as written. Can’t wait to pull one out of the freezer! Great recipe!”

— Jen —

About Breakfast Quesadillas

This easy breakfast quesadilla hack came about one weekend when I’d made an aggressively large batch of breakfast quesadillas right before heading out of town.

Rather than let them spoil, I decided to see what would happen if I tried to freeze the leftovers.

Guess what? If you’ve ever wondered if you can freeze a quesadilla, the answer is YES!

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.

To reheat, pop them in the microwave from frozen (like these French Toast Sticks) if you are in a hurry, or let them thaw overnight in the refrigerator and brown them lightly on the stovetop in the morning.

Wheat tortillas filled with eggs, white beans, spinach and cheese sitting on parchment paper

How to Make Breakfast Quesadillas

Quick, easy, and packed with a nutritious filling of eggs, spinach, white beans, and cheese, a breakfast quesadilla is the answer to your make-ahead breakfast hopes and dreams.

The Ingredients

  • Eggs. A nutritional powerhouse. Eggs are an excellent protein source. Plus, eating two eggs for breakfast provides your body with 82% of its daily vitamin D requirement! (See more about the health benefits of eggs here.)
  • Spinach. An easy way to add a full serving of veggies to your day before you’ve even finished your first cup of coffee (as is this Green Smoothie.)

Market Swap

If you don’t have spinach, swap for another fresh green of your choice. Kale, chard, or collard greens would all work nicely in this breakfast quesadilla recipe.

  • Cheese. Choose a soft melting cheese like cheddar, pepper jack, mozzarella, or Swiss. The cheese acts as the glue to bind everything together once the quesadillas are cooked, and the addition of some fat makes the quesadillas taste satisfying.
  • White Beans. Give the filling some added texture, protein, and fiber. My favorite beans to use in a breakfast quesadilla are cannellini, Great Northern, or white kidney.

Substitution Tip!

Forget to buy a can of white beans? Try black or pinto beans instead. Both are excellent sources of fiber and plant-based protein.

  • Tortillas. I like to use wheat tortillas to sneak in some whole grain goodness into this recipe.
Filling wheat tortillas with scrambled eggs, spinach, cheese and white beans for breakfast quesadillas

The Directions

  1. Whisk together the eggs, milk, and seasoning. Set aside.
  2. Saute the spinach. Add the beans and eggs.
  3. Fill the quesadillas. Cook immediately on the stove or freeze for later. ENJOY!
Make Ahead Breakfast Quesadillas in golden, crisp wheat tortillas garnished with parsley

Recipe Variations

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

  • Vegetarian 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.
A vegetarian breakfast quesadillas cut into wedges on parchment paper and garnished with parsley and tomatoes

Storage Tips

  • To Store. 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.

Meal Prep Tip

To Make Ahead and Freeze

  • Let the egg filling cool to room temperature.
  • Assemble the quesadillas and wrap individually in plastic. Arrange in a single layer on a baking sheet.
  • Freeze on the sheet 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.

What to Serve with a Breakfast Quesadilla

Recommended Tools to Make this Recipe

  • Large Skillet. Perfect for big batches of breakfast quesadillas and an array of stove-top skillet dinners.
  • Whisk. No kitchen should be without a trusty whisk.
  • Freezer Safe Container. To protect your tasty breakfast quesadillas from freezer burn.

The Best Everyday Skillet

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Breakfast Quesadilla

4.96 from 45 votes
A vegetarian Breakfast Quesadilla recipe with eggs, spinach, cheese, and white beans. Freezer-friendly, healthy and easy to make ahead!

Prep: 10 minutes
Cook: 10 minutes
Total: 20 minutes

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.)
  • Assemble the quesadillas by sprinkling 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.


  • To Store. 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.
  • To Freeze. See above for directions on freezing the quesadillas. More tips and tricks are also included in the main post.
  • To Reheat. 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.


Serving: 1quesadillaCalories: 373kcalCarbohydrates: 36gProtein: 21gFat: 16gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 227mgPotassium: 457mgFiber: 6gSugar: 3gVitamin A: 2272IUVitamin C: 5mgCalcium: 327mgIron: 4mg

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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 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!

Learn more about Erin

4.96 from 45 votes (15 ratings without comment)

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  1. 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

    1. I am so excited to hear this Jameel! What a great idea to bring them camping. Thanks for trying the recipe and taking time to let me know! It means so much.

  2. 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?

    1. Hi Kristy! I haven’t, but I don’t see why it wouldn’t work. I’d suggest buying the thicker corn tortillas to help keep them from tearing. Hope you love the recipe!

  3. 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.

  4. 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

    1. Rachel, I’m so happy to hear that you enjoyed this recipe! It’s one of my favorite combos as well :) I hope you enjoy the leftovers just as much! 

  5. 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

    1. Crystal, I am so happy to hear that!! Thanks so much for letting me know how they turned out, and the hot sauce sounds like a tasty addition :)

  6. 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!

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

  8. 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. Lynn, I’m so happy to hear this was a success for you! Thanks so much for trying the recipe and taking time to share your review. Enjoy every bite :)

      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!  Lynn5 stars

  9. 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!

  10. 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

  11. 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

  12. 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!

  13. 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.

  14. 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!

  15. 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.5 stars

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

  16. 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!

  17. 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!

  18. 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

  19. 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

  20. 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

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

  22. 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!

  23. So good!! Delicious and filling!! Made recipe exactly as written. Can’t wait to pull one out of the freezer! Great recipe!!5 stars

  24. This is my new fave meal at the moment. I do a vegan version with Just Egg and non-dairy cheese. Yummo! Thx for the recipe!5 stars

  25. Delish!!!! Just made a batch ate one and froze the rest! Who knew you could freeze Quesadillas. Thank You.5 stars

  26. Delicious! Thanks for sharing. I had to substitute black beans because I couldn’t find my Great Northern, but still so good! :)5 stars

  27. Just found this recipe (better late than never). I don’t have a crockpot so I love your skillet recipes. My husband and are trying to eat healthy but save time & money. This does does it all! Thanks5 stars

  28. Just made these this am! Didn’t make enough to freeze but will in the future. Question about the recipe instructions: if you’re making them to freeze do you cook the quesadillas and then freeze or just assemble and freeze and cook via microwave after thawed?5 stars

    1. Hi Tara! You’ll fill, freeze, then cook. I have all of the instructions under the section that says “Meal Prep Tip”. Hope this helps!

  29. So, I want to try these! But I’m worried that I’ll miss the toasty tortilla if reheat in the microwave. Has anyone tried toasting them from frozen in a toaster? I have a toaster at work, I was thinking maybe wrapped in parchment paper?? Although to be perfectly honest I’m not sure if parchment is toaster safe, would hate to burn my job to the ground…………….

    1. Hi Melissa! I would not recommend using a toaster!! If it were a toaster oven it would be fine but not a toaster.

  30. Chock-full of goodness and very filling. I used combination of feta and cheddar, What I had on hand, added some chopped deli ham, spread some mashed avocado on the tortilla before assembling, with a little bit of salsa on top.5 stars

  31. Easy and delicious! I’ve been looking for ways to add more protein for breakfast but also don’t want to “cook” every day haha. This is perfect!!5 stars