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Folate Fiesta Breakfast Quesadilla

Serve this fun breakfast with an orange, 100% orange juice, or other citrus fruit to give it an added folate boost (and to help with iron absorption)!

Fresh, frozen or canned veggies* can all work! If using fresh, make sure to rinse thoroughly with water. If using frozen, make sure to thaw and drain extra water. If using canned, drain to remove the extra liquid.


1 c spinach
1⁄4 onion (small, diced your favorite kind)
2 mushrooms (sliced, your favorite kind)
1 clv garlic (small, minced or 1/2 tsp already minced garlic or garlic powder)
2 eggs (beaten)
2 T cheese (your favorite kind, shredded**)
4 tortillas (whole wheat or corn)
1⁄2 avocado (thinly sliced)
  cooking spray (enough to coat the pan)

Yield amount

2 Servings

Preparation time

10 minutes

Cooking time

10 minutes

Total time

20 minutes


  1. Coat the bottom of the pan with cooking spray or a thin layer of oil and add the diced onion, minced garlic, sliced mushrooms and spinach.
  2. Cook on medium-low heat until the spinach is wilted and the onions and mushrooms are softened, stirring occasionally.
  3. While the vegetables are cooking, shred the cheese and set aside; in a separate bowl, beat or whisk the eggs until mixed well.
  4. Add the eggs to the pan and begin pulling the cooked outer edges in towards the center of the eggs. Cook for about 3 minutes or until eggs are cooked through.
  5. On a separate plate, set out 2 whole wheat or corn tortillas. Sprinkle half the cheese on top of the tortillas. (Your child can help with this step to get them excited about cooking and trying new foods! Make sure all helpers wash their hands before helping in the kitchen.)
  6. Divide the scrambled eggs/veggie mixture between the two tortillas, and top with the rest of the cheese and the sliced avocado. Close the quesadilla with the last 2 tortillas and put them in the pan to crisp each side, or enjoy them as-is!

*Fresh, frozen or canned veggies can all work! If fresh, make sure to wash thoroughly with water. If frozen, make sure to thaw and drain extra water. If canned, drain  to remove the extra liquid.

**Shred the cheese before you start cooking.


Equipment you'll need:

  • Frying pan
  • Knife
  • Fork or whisk
  • Small bowl
  • Cutting board
  • Spatula
  • Measuring cups & spoons
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