11 Best Low Carb Breakfast Ideas

This diabetes-friendly recipe makes 2 servings.

  • Calories per serving: 290.
  • Protein: 16 grams.
  • Total carbohydrates: 15 grams.
  • Total fat: 16 grams.


  • 2 eggs.
  • 1 teaspoon of cooking oil.
  • 1 cup spinach, roughly chopped.
  • ¼ cup cooked black beans.
  • 1 medium whole grain tortilla.
  • ½ cup shredded cheese (a kind that melts well, such as cheddar or Monterey Jack), divided.
  • Hot sauce (such as Cholula).
  • Sea salt to taste.


1. To cook the eggs, heat 1 teaspoon oil in a medium-sized skillet (either well-seasoned cast iron or nonstick) over medium heat until shimmering. Add chopped spinach and cook, stirring often, until wilted, about 1 to 2 minutes. Add the black beans to the pan. Pour in beaten eggs and cook, stirring often, until eggs are set, about 1 to 3 minutes. Transfer the mixture to a bowl to pause the cooking process (the eggs will finish cooking in the quesadilla).

2. To cook the quesadilla, heat a tortilla over medium heat, turning occasionally. Once the skillet and tortilla are heated, sprinkle half of the quesadilla with ¼ cup cheese. Top the cheese with the beaten eggs, then top the beaten eggs with almost ¼ cup of the cheese, reserving about 1 tablespoon of the cheese for later. Press half of the empty tortilla over the topping.

3. Let the underside of the quesadilla cook for a minute, then carefully flip the quesadilla with a spatula. Immediately sprinkle the remaining tablespoon of cheese on the hot side of the quesadilla and let it melt while the other side cooks for a few minutes. Flip the quesadilla again and let the cheese sizzle in the quesadilla for about 2 minutes. Use a spatula to get under the side of the melted cheese and flip again. Cook that side for a few more minutes if needed, until both sides are nice, crispy, golden brown.

4. Transfer the quesadillas to a cutting board to cool for a few minutes, then cut each quesadilla into 2 slices, using a pizza cutter or a very sharp knife.

Stauffer notes that you need to check the nutrition label of your tortilla because the total carb count can vary greatly depending on the brand. Choose one that has less than 20 grams of total carbs to keep this meal low low carb.

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