Ingredients
Units
Scale
- 1.25 oz. (35 g) cooked chicken sausage, chopped
- 1 large egg
- 2 tbsp. egg whites
- 45g cottage cheese
- 2 tbsp. green onion, sliced
- Salt and pepper, to taste
- 1 oz. (30 g) cheddar cheese, grate
- 1 large tortilla
- 1/4 tsp. oil spray or oil for the skillet
Instructions
- Cook the chicken sausage in a dry non-stick skillet over medium heat until browned and cooked through. Set aside.
- In a bowl, whisk together the egg, egg whites, cottage cheese, and green onions. Season with salt and pepper.
- Spray the skillet with 1/4 teaspoon oil and cook the egg mixture, folding gently, for 2 to 3 minutes until set. Remove from heat.
- Heat the tortilla in a separate pan. Spread half the cheese over one half of the tortilla.
- Add the egg mixture and chicken sausage, then top with the remaining cheese.
- Cook for 2 to 3 minutes until the bottom is crisp.
- Fold the tortilla in half, flip, and cook until the cheese is melted.
- Slice into thirds and serve with your favorite toppings.
Notes
- Use a nonstick skillet for best results. This helps the egg mixture cook gently and keeps the quesadilla from sticking while the tortilla crisps.
- Do not overfill the quesadilla. It is tempting, because cheese makes people bold, but too much filling can make it harder to fold and flip neatly.
- Brown the chicken sausage first. A little color adds more flavor and helps keep the filling from tasting flat.
- Whisk the cottage cheese well into the eggs. This helps it melt more smoothly into the filling and keeps the texture creamy rather than chunky.
- Cook the eggs until just set. They will continue cooking a bit inside the quesadilla, so pulling them off the heat early helps avoid dry eggs.
- Shred your own cheese if you can. Pre-shredded cheese works, but freshly grated cheese usually melts better and gives you a smoother filling.
- Lower-carb tortillas work well here. They are a good option if you want to reduce the carbohydrate content, but the final macros may change depending on the brand you use.
- Ingredient swaps are easy. You can add spinach, peppers, onions, or jalapeños, or swap the chicken sausage for turkey sausage or another protein you enjoy. Just keep in mind that any changes will affect the macronutrient breakdown.
- Keep the heat moderate. If the pan is too hot, the tortilla can brown too quickly before the cheese melts and the filling warms through.
- Serve with toppings that add flavor without much effort. Salsa, sliced green onions, lime wedges, and a little guacamole all work well here.
- This is best eaten fresh. The tortilla is crispest right after cooking, though you can still reheat leftovers in a skillet or air fryer for better texture than the microwave.
- Track your own response. If you are eating this as part of your diabetes routine, notice how the combination of protein, fat, and carbs works for your energy, fullness, and blood sugar. That kind of information is gold.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Stove, Stovetop
- Cuisine: Mexican
Nutrition
- Serving Size: 1 Quesadilla
- Calories: 382
- Sugar: 3.3 g
- Sodium: 545.5 mg
- Fat: 18.6 g
- Saturated Fat: 8.3 g
- Carbohydrates: 17.2 g
- Fiber: 2 g
- Protein: 35.3 g
- Cholesterol: 246 mg
