7+ Healthy Breakfast Quesadillas (Viral Tortilla Hack for Breakfast Wraps)

4.98 from 40 votes
Jump to RecipeJump to Video

This post may contain affiliate links. Please read our disclosure policy.

7+ healthy, nutrient-dense breakfast quesadillas/wraps using the viral tortilla hack. From cheesy omelette style fillings to Middle Eastern Za’atar salad, there’s a delicious breakfast wrap for all!

Tortilla topped with omelette cheese spinach and seeds

By now, you’re all probably well aware of my obsession with sharing my favorite ways to enjoy the ‘viral tortilla hack.’ I’ve already shared a list of 20+ globally-inspired Filling Ideas (including low-carb/tortilla-free options) and 12+ Dessert Tortilla Wraps. Now, it’s the turn of these 7+ breakfast quesadillas/breakfast wraps – TikTok style!

Folded tortilla breakfast quesadilla wrap with mushrooms and scrambled eggs

These breakfast wraps are packed with nutrients, largely high-protein, and are all 100% meat-free! You can decide whether to wrap them up and eat as-is or heat them in a sandwich press/skillet for delicious breakfast quesadillas. 

I should probably note that, while these healthy breakfast wraps are 100% meat-free, the majority contain some form of dairy. However, check out the notes along with each filling option, as I often include vegan ingredient swaps.

Want to save this recipe?

Just enter your email and get it sent to your inbox! Plus you’ll get new recipes from me every week!

How to fold a tortilla (using the tortilla hack)

Folded tortilla with omelette and spinach

Since this is the third in my series of ‘tortilla hack’ posts, you can find more information on the trend and how to do it in my other posts. However, let’s go through the process once more for those who are new to it and want to enjoy the breakfast wrap recipes without confusion! To create a tortilla hack breakfast wrap takes just three steps, with an optional fourth.

  1. Cut from the center of the tortilla to the edge. (So that when you flip either side of the cut upwards, it will fit snug against the edges of the tortilla)
  2. Decide the number of sections you want & add the fillings. For most of these breakfast wraps, I use four fillings/sections, which is the easiest to plan out. Just visually divide the wrap into four sections. 
    If you imagine that the cut you made in the tortilla is a clock hand pointing down to 6, then the four sections would be 1-3,3-6,6-9, and 9-12. You can do something similar with 2 or 3 sections. Use the images/video as a reference.
    Once you’ve divides the tortilla into sections, then add your fillings to each section.
  3. Fold the tortilla – begin by folding the wrap upwards from the right side of the cut you made until it covers an entire section of filling and then repeat (left and then down) until you have a completely folded tortilla. 
    You can also do this from the left side of the cut and move up, right, and down when folding.
Steps for folding a breakfast tortilla

4. Optional – heat to create breakfast quesadillas – by placing it in a sandwich press/grill pan or a large skillet/pan, you can make a crispy, melty, delicious breakfast quesadilla in minutes. 

Folded tortilla with add and avocado

How To Make A Breakfast Quesadilla/ Wrap? ( The 7+ Fillings)

Top Tip: Be strategic when placing your fillings! If you plan to make a heated breakfast quesadilla, then be sure to put any ‘melty’ ingredient (cheese) /proteins on the outer layers, to be near the heat, and any salad/veggies in the middle sections. That way, your veggies will get less heat in the middle, and the cheese will melt more easily.

1. Chili scrambled eggs and greens

This first option combines some breakfast classics, with a spicy twist. This breakfast wrap can be eaten cold or hot.

  • Use a tortilla of your choice (GF, Vegan, etc.)
  • Eggs & chili sauce (hot sauce) – make scrambled eggs, using just eggs with a little oil/butter in a pan for a couple of minutes. For VEGAN breakfast wrap: use scrambled tofu.
  • Avocado – you can mash it with a fork a bit or leave it in slices.
  • Spinach – leave raw or saute lightly if you want to pack in more.
  • Cheese – You can use any cheese you’d prefer: slices, mozzarella, cheddar, or even chili cheese. For Vegan: use a vegan mozzarella or cheddar.
  • Optional add-ins – For extra protein, you could add in cooked beans: pinto, kidney, white, etc., or even chickpeas.

Top Tip: For extra spice, you could cook the eggs in a little chili oil, or top the avocado with some chili flakes. For less heat, you could ditch the chili sauce and instead use homemade ketchup.

Following the images below – as I fold from the top of the wrap (where greenery is), the outer layers are the bottom, cheese, and egg – so the egg stays warm and the cheese melts.

Steps for making scrambled eggs breakfast quesadilla

2. Labneh breakfast tortilla

This breakfast tortilla combines homemade labneh, a thick Middle-eastern strained yogurt/cheese spread with fresh vegetables, mint, and extra virgin olive oil.

  • Use a tortilla of your choice (GF, Vegan, etc.) – Middle-Eastern tyle round pita bread would work amazingly too.
  • Cucumber – thinly sliced
  • Mint leaves – if you’re not a fan of mint then you can omit it in place of spinach or other greenery. Smashed avocado would also work with a sprinkle of chili flakes, za’atar spice, or sumac.
  • Labneh – I used homemade labneh and added a drizzle of olive oil. You could also substitute either a thick Greek yogurt or cream cheese. Use a dairy-free alternative for vegan.
  • Tomato – depending on the size of your tomatoes, cut enough slices to fill that 1/4 of the wrap. Alternatively, use tomato confit.
  • Optional Add-ins: olives also work well with these flavors
Steps for making labneh breakfast wrap

3. Za’atar breakfast tortilla

This za’atar breakfast wrap combines the delicious Middle-Eastern za’atar spice flavor with olive oil and fresh salad vegetables. This wrap can be enjoyed hot or cold.

  • Use a tortilla of your choice (GF, Vegan, etc.) – Middle-Eastern tyle round pita bread would work.
  • Mix za’atar spice with olive oil to form a spreadable paste.
  • Cut some cucumber and get your favorite leafy greens (I used mixed leafy greens).
  • Cut a tomato into enough slices to fill 1/4 of the wrap. You could also use tomato confit.
  • Optional add-ins: add some smashed avocado beneath the tomato slice/s OR a fried egg (tofu scramble for vegan) on one side where the za’atar is.
Steps for making zaatar breakfast qrap

4. Egg salad breakfast tortilla

This breakfast wrap is a little like a deconstructed Egg salad – it combines the flavors of boiled eggs, spinach, pickles, onion, and a creamy mustard mayo sauce. This wrap can be eaten cold, warm, and is perfect as a breakfast, brunch, or lunch wrap.

  • Use a tortilla of your choice (GF, Vegan, etc.)
  • Quick Egg salad ‘sauce’ – combine some chopped pickles, onion, and a sauce made up of 1/2 tsp mayo (or vegan mayo) and 1/4 tsp mustard.
  • Add some avocado – mashed or sliced
  • Spinach
  • Eggs (boiled to your ideal level) and sliced. For a vegan wrap, you could use tofu scramble.

5. Egg & mushroom breakfast quesadilla

This egg and mushroom breakfast quesadilla filling takes some of my favorite breakfast toast toppings and pops them inside a wrap instead – for a breakfast that is filling, healthy, and packed with flavor.

  • Use a tortilla of your choice (GF, Vegan, etc.)
  • Sauteed mushrooms and spinach– thinly slice the mushrooms and cook in a dry pan (with no oil) for 2-3 minutes. Add the spinach to the pan and continue to cook for a further 1-2 minutes until wilted. Feel free to add a little butter to the mushrooms towards the end of the cooking time. Instead of mushrooms, you could use beans – pinto, kidney, white, etc., or chickpeas.
  • Scrambled eggs – or scrambled tofu. Feel free to add the herbs and/or seasoning of your choice.
  • You can use any cheese you’d prefer; slices, mozzarella, cheddar, etc. For Vegan: use a vegan mozzarella or cheddar.

Optional Add-ins: Feel free to add a little spice with the addition of some chili sauce or chili flakes. You could also add cream cheese (dairy-free if preferred) to the entire base of the tortilla. Tomato confit or garlic confit would also work well within this wrap.

Steps for making a mushroom scrambled eggs breakfast wrap

6. Mashed avocado & fried egg breakfast quesadilla

This healthy breakfast wrap is a combination I enjoy often on toast; an egg sunny-side up, mashed avocado with omega sprinkle, spinach, and a cheeky bit of chili sauce. The combination is flavorful, nutritious, and sure to keep you going until your next meal.

  • Use a tortilla of your choice (GF, Vegan, etc.)
  • Fried Egg – I like to make mine over low heat, with a splash of oil in the pan, topped with a lid. That way, the top of the egg is steamed, and the egg doesn’t become crispy. Cook to your preferred level (soft yolk or fully cooked through). For a vegan quesadilla, use scrambled tofu.
  • Mashed Avocado – or slices, topped with a generous sprinkle of Omega seeds.
  • Spinach – use fresh or wilted (to pack in more).
  • Chili sauce – I use homemade chili sauce. Feel free to use your own sauce – at your preferred heat level. You could also skip the spice altogether and use a generous spread of cream cheese (dairy-free if preferred).
  • Optional: confit tomatoes would taste amazing as part of this combination.

This breakfast quesadilla uses three sections rather than four, so don’t be worried if your fried egg isn’t perfectly round. Follow the images below as a guide on how to separate the fillings and fold the tortilla breakfast wrap.

Steps for making fried egg breakfast quesadilla

7. Omelette breakfast tortilla wrap

These omelette breakfast quesadillas are super versatile and contain a ‘nifty’ extra hack on top of the tortilla hack. By adding the tortilla to the cooking eggs, the two will adhere. You can then fill up the wrap with your favorite omelette/ breakfast fillings.

So far I don’t have a vegan alternative for this option. Depending on where you’re based there are new egg replacement options that could work, but I haven’t tested it out.

  • Use a tortilla of your choice (GF, Vegan, etc.)
  • 2 eggs (omelette): Beat the eggs before adding to a large pan with a little oil or butter and cook like you would an omelette. When the bottom of the eggs is beginning to cook, but the top is still wet, add the tortilla over the eggs and cook for a further minute or two until the eggs are completely cooked through and adhered to the wrap. You can then remove it from the pan, fill, and place it back in the pan to heat again OR flip over and fill/fold within the pan (carefully).
  • Omega seed sprinkle – I use my homemade omega blend
  • Spinach – use fresh or wilted leaves (to pack in more)
  • Cheese – you can use any cheese you’d prefer – slices, mozzarella, cheddar, etc.
  • Chili sauce – I use homemade chili sauce. Use ketchup or another sauce if preferred.

This breakfast wrap is super versatile and can be filled with any of your favorite fillings – grilled vegetables, sausages, bacon, baked beans, hash brown, sauteed tomatoes, etc.

Steps for making omelette breakfast quesadilla

Bonus: Full-English breakfast wrap

I’ve already previously mentioned this option on the Globally Inspired tortilla post, but how could I not include it here too?

You can adapt this breakfast wrap filling for omnivores and vegans and have a tasty, filling breakfast every day! This wrap can be eaten cold or hot as breakfast quesadillas.

  • Any tortilla wrap or even a savory crepe would work with this.
  • Scrambled Eggs – for a vegan version, use scrambled tofu. Alternatively, use the omelette method mentioned above.
  • Cheese – cheddar will work well. Or your favorite vegan cheese (like this Simple Smoky Vegan Cheddar Cheese). You could also add a hashbrown here (or omit the cheese in place of a hashbrown)
  • Spinach & Mushrooms – Lightly saute the mushrooms in a pan first for a few minutes before adding the spinach and cooking until wilted. Add your seasonings of choice and optionally a little butter.
  • Bacon and/or sliced sausage – For a vegan option use your favorite meat alternatives.
  • Optional: a little bit of chili sauce/hot sauce over the eggs for flavor and a sprinkle of omega seeds for extra nutrients.
Folded tortilla with labneh coconut and tomato

Top Tips For These Breakfast Quesadillas

  • The majority of these breakfast quesadillas are super versatile. I’ve added my favorite combination of fillings but you can add any of your own.
  • Feel free to use low-carb or gluten-free tortillas, if needed. (Working on sharing my own tortilla recipes within the next couple of weeks).
  • The majority of these breakfast wrap recipes should be freezer-friendly (from raw or cooked). To do so, wrap tightly in plastic wrap (or beeswax wrap) or store in freezer-friendly bags. You can heat them up from frozen in a toaster, using a toaster bag (to contain the fillings, just in case).

If you enjoyed these healthy breakfast wraps, then you may also enjoy:

If you try any of these breakfast quesadillas, then let me know your thoughts and questions in the comments. I’d also really appreciate a recipe rating and would love to see your recreations – just tag @AlphaFoodie on Instagram.

7+ Breakfast Quesadillas/Wraps (Viral Tortilla Hack)

4.98 from 40 votes
By: Samira
7+ Healthy, nutrient-dense breakfast quesadillas/wraps using the viral tortilla hack. From cheesy omelette style fillings to Middle Easters Za'atar salad, there's a delicious breakfast wrap for all!
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1 tortilla wrap

Ingredients  

  • 1 tortilla wrap use GF, low-carb, vegan if needed
  • The fillings (as mentioned in post) like eggs, spinach, cheese, avocado, etc.

Instructions 

  • Cut from the center of the tortilla to the edge so that when you flip either side of the cut upwards, it will fit snug against the edges of the tortilla.
  • Decide the number of sections you want & add the fillings. For most of these breakfast wraps, I use four fillings/sections, which is the easiest to plan out. Just visually divide the wrap into four sections. 
    If you imagine that the cut you made in the tortilla is a clock hand pointing down to 6, then the four sections would be 1-3,3-6,6-9, and 9-12. You can do something similar with 2 or 3 sections. Use the images/video as a reference.
    Once you've divides the tortilla into sections, then add your fillings to each section.
    If you are adding eggs, make sure to prepare them in advance (boiled eggs, scrambled eggs, or fried eggs are great additions to a breakfast tortilla). Check the blog post for suggested ingredient combinations.
  • Fold the tortilla – begin by folding the wrap upwards from the right side of the cut you made until it covers an entire section of filling and then repeat (left and then down) until you have a completely folded tortilla. You can also do this from the left side of the cut and move up, right, and down when folding.
    Steps for folding a breakfast tortilla
  • Optional – heat to create breakfast quesadillas by placing it in a sandwich press/grill pan or a large skillet/pan, you can make a crispy, melty, delicious breakfast quesadilla in minutes.

Video

Notes

  • The majority of these breakfast quesadillas are super versatile. I’ve added my favorite combination of fillings but you can add any of your own.
  • Feel free to use low-carb or gluten-free tortillas, if needed. 
  • The majority of these breakfast wrap recipes should be freezer-friendly (from raw or cooked). To do so, wrap tightly in plastic wrap (or beeswax wrap) or store in freezer-friendly bags.
  • You can heat them up from frozen within a toaster, using a toaster bag (to contain the fillings, just in case).
Course: Breakfast, Brunch
Cuisine: American, British, European, Middle Eastern
Freezer friendly: Will vary (see notes)
Shelf life: 1-2 Days, Will vary (see notes)

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




87 Comments

  1. 5 stars
    You make clean, simple, healthy eating look so so so tasty! I can’t get enough of how easy yet delicious your recipes are… to top it off you explain the science of food so well. Watching you and listening to your videos has really made me more of a mindful eater. Most surprising thing is your page isn’t even a “weight loss” or “diet” page, it’s a “let me show you how beautiful simple, accessible, clean ingredients are”

    So glad I found you!!!!

  2. I love everything you make – and I came up here to write you an review so you can grow. But I follow you more on insta then on your blog to be honest, just because it’s easier.