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Pan-fried egg white quesadilla wedges stacked on a wood board with black beans, melted cheddar, and salsa on the side.

Easy Pan-Fried Egg White Quesadillas with Black Beans

Pan-fried flour tortillas filled with scrambled egg whites, mashed black beans, and melted cheddar, ready in about 30 minutes with 34 grams of protein per serving.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Breakfast
Cuisine: American, American comfort, Tex-Mex, Italian-American
Calories: 950
Ingredients Method Notes

Ingredients
  

Filling
  • 8 egg whites large (about 1 cup / 240 ml); carton liquid egg whites work too
  • 1 cup canned black beans / 240 g; drained and rinsed
  • 1/4 cup red bell pepper diced
  • 1/4 cup yellow onion diced
  • 1 jalapeno small; diced, optional
  • 1/4 tsp ground cumin
  • 1/4 tsp chili powder
  • 1/4 tsp salt plus more to taste
  • 1 tbsp olive oil divided
Quesadilla
  • 4 flour tortillas , 8-inch / 20 cm
  • 1/2 cup shredded cheddar cheese / 56 g; or Monterey Jack
  • 2 tbsp fresh cilantro chopped, optional
For Serving (optional)
  • salsa to taste
  • 1 avocado , sliced
  • 2 lime wedges

Method
 

  1. Whisk the egg whites in a bowl with the cumin, chili powder, and 1/4 tsp salt until slightly frothy. Set aside.
  2. Heat 1 tsp of the olive oil in a 10-inch nonstick skillet over medium heat. Add the bell pepper, onion, and jalapeno, and cook for 3 to 4 minutes, stirring, until softened.
  3. Push the vegetables to one side of the skillet, pour in the egg whites, and scramble for 2 to 3 minutes until they're opaque and no longer glossy. Transfer everything to a plate.
  4. Wipe out the skillet. Add the black beans and 2 tbsp water, and cook over medium heat for 2 minutes, stirring, until warmed through. Lightly mash a few beans with the back of a spoon.
  5. Lay one tortilla flat on a work surface. Scatter 2 tbsp of the cheese over it, then top with half the egg mixture and half the bean mixture, followed by another 2 tbsp cheese. Top with a second tortilla and press gently.
  6. Heat the remaining olive oil in the skillet over medium heat. Slide the quesadilla in and cook for 3 to 4 minutes per side, pressing down with a spatula, until golden brown and the cheese has melted.
  7. Transfer to a cutting board and repeat with the remaining tortillas and filling to make the second quesadilla.
  8. Cut each quesadilla into wedges and top with cilantro. Serve hot with salsa, avocado, and lime wedges.

Notes

  • Scramble egg whites just until opaque, not browned.
  • Rinse canned beans well to avoid a soggy filling.
  • Press quesadilla firmly with spatula for a solid seal.
  • Wipe skillet between filling and assembly steps.
  • Use a full 10-inch skillet so both tortillas fit flat.