Chicken Sausage and Egg Breakfast Quesadilla
A comforting and protein-packed morning classic featuring savory chicken sausage and perfectly scrambled eggs. Melted Monterey Jack cheese holds it all together in a crispy, golden whole wheat tortilla.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Serve with a side of your favorite hot sauce, salsa, or a squeeze of lime if you have them in your fridge.
Do these three things first
- 1Prep chicken breakfast sausage links (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Whisk the eggs in a small bowl…
- 01
Whisk the eggs in a small bowl…
Whisk the eggs in a small bowl with a pinch of salt and black pepper.
Tap card to mark done - 02
Heat a light drizzle of olive oil…
Heat a light drizzle of olive oil in a skillet over medium heat. Add the chopped chicken sausage and cook for 1 to 2 minutes until warmed through.
Look for: warmed through
Tap card to mark done - 03
Pour the beaten eggs over the sausage
Pour the beaten eggs over the sausage. Scramble gently until just set, then transfer the egg and sausage mixture back to your bowl.
Look for: just set, then transfer the egg and sausage mixture back to your bowl
Tap card to mark done - 04
Wipe the skillet clean
Wipe the skillet clean, return it to medium-low heat, and lay the tortilla flat in the pan.
Tap card to mark done - 05
Sprinkle half of the cheese on one…
Sprinkle half of the cheese on one side of the tortilla, top with the egg scramble, and finish with the remaining cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold the empty half of the tortilla…
Fold the empty half of the tortilla over the filling. Cook for 1 to 2 minutes per side until the tortilla is golden and crispy, and the cheese is fully melted. Slice into wedges to serve.
Look for: the tortilla is golden and crispy, and the cheese is fully melted
Tap card to mark done
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