Cheesy Tuna and Spinach Breakfast Quesadilla
A warm, melty quesadilla packed with canned tuna, sautéed spinach, and gooey cheese on a gluten-free tortilla. Tuna delivers a generous dose of selenium for an easy, savory start to the day.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Servings
- 1
Ingredients
- 1large (about 50 g)gluten-free tortilla
- 80gcanned tuna in water, drained
- 40gfresh spinach
- 30gshredded cheese (cheddar or mozzarella)
- 1tsp (5 ml)olive oil
- 1pinchblack pepper
- 1pinchgarlic powder (optional)
Instructions
- 01
Heat half the olive oil in a non-stick skillet over medium heat. Add the spinach and cook for 1-2 minutes until just wilted, then transfer to a plate.
- 02
In a small bowl, flake the drained tuna with a fork and season with black pepper and garlic powder.
- 03
Wipe the skillet, add the remaining olive oil, and lay the tortilla flat over medium heat.
- 04
Sprinkle half the cheese over one half of the tortilla. Layer on the tuna and wilted spinach, then top with the remaining cheese.
- 05
Fold the tortilla over to make a half-moon. Cook 2-3 minutes per side, pressing gently, until golden and crisp and the cheese has melted.
- 06
Slide onto a plate, let cool 1 minute, then slice into wedges and serve warm.
Nutrition (per serving)
- Calories
- 390kcal
- Protein
- 29g
- Carbs
- 24g
- Fat
- 19g
- Fiber
- 3g
- Selenium
- 68mcg
- Zinc
- 2mg
- Iron
- 2.1mg
- B12
- 1.9mcg
- Iodine
- 21mcg
- Sodium
- 620mg
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