Diabetes Forecast

The Healthy Living Magazine

Sunny Fried Eggs and Avocado Quesadillas

Per Serving

Sunny Fried Eggs and Avocado Quesadillas

Makes: 2
Serving Size: 1 egg, 1 tortilla, 1/2 avocado, 1/2 tomato
Calories 405
Fat 27 g
Saturated Fat 4.5 g
Trans Fat 0 g
Carbohydrate 33 g
Fiber 10 g
Sugars 3 g
Cholesterol 185 mg
Sodium 383 mg
Potassium 775 mg
Protein 13 g
Phosphorus 265 mg
Choices: Starch 1.5, Nonstarchy Vegetable 2, Medium Fat Protein 1, Fat 4
  • Makes: 2
  • Serving Size: 1 egg, 1 tortilla, 1/2 avocado, 1/2 tomato
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


2 tsp. olive oil, divided
2 large eggs
2 8-inch whole-grain tortillas
1 ripe Hass avocado, peeled, seeded, and mashed
1 med. tomato, sliced
1 Tbsp. pine nuts or pumpkin seeds
2 Tbsp. fresh cilantro, chopped
1/2 jalapeƱo, seeded and thinly sliced (optional)
1/8 tsp. kosher salt
1/8 tsp. freshly ground black pepper


  1. Brush a small nonstick skillet with 1 tsp. of the oil and heat over medium heat. Add the eggs one at a time and cook sunny side up for about 2 minutes. Using a spatula, transfer to a plate.
  2. While the eggs are cooking, warm the tortillas in a separate skillet (no need to add any oil).
  3. For each serving, spread a tortilla with half of the mashed avocado, tomatoes, pine nuts, cilantro, and jalapeños, if using. Top with an egg, drizzle with the remaining extra-virgin olive oil, and season with the salt and pepper. Fold over and serve.

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