Healthy Vegetarian Quesadilla Recipe

Filed under: Nutrition: Health

Melted cheese on a crispy tortilla. Whether you dip it in salsa or throw on sour cream, quesadillas are the easy to make snack and comfort food many families cannot go without. But if your worried about packing on the pounds when devouring your favourite Mexican feast, here is a recipe that's not only healthier, but less messy too!

You'd be surprised how many calories and fat a regular tortilla can hold. Take the Bacon Ranch Chicken Quesadilla from Chilis Restaurant, containing: 1550 calories, 94 grams of fat and more than double the recommended daily sodium for an adult.

This doesn't mean you have to remove quesadillas from your family's life. Use the recipe below to create a healthy snack that contains a boost of fiber from fresh vegetables and whole grain tortilla, combined with the delicious taste of lower fat cheeses and fresh parsley.


Spinach-Feta Quesadillas
Prep Time: 10 Minutes
Cook Time: 15-20 Minutes
Serves: 44 6-inch whole wheat tortillas (or brown rice ones, or 8 small corn tortillas)
4 tsp olive oil
4 tbsp fresh parsley
3 cups fresh spinach
1 red bell pepper, chopped
1 cup chopped mushrooms
4 oz crumbled feta cheese, lower fat preferred
3/4 cup grated, part-skim mozzarella cheese

Preparation steps:

  • Preheat oven to 176 C (350 F).
  • Line 2 cookie sheets with parchment paper.
  • Place each tortilla on the cookie sheet. With a brush, spread the olive oil evenly over each tortilla (about 1 tsp per tortilla).
  • Chop parsley into small pieces. Sprinkle over olive oil on each individual quesadilla.
  • Tear spinach into very small pieces and arrange evenly on half of each tortilla. Remember the spinach will wilt and soften during the cooking process.
  • Arrange the red pepper pieces and chopped mushroom on the other half of each tortilla.
  • Top the quesadilla off with 1 oz of feta on each and about 2 tablespoons of grated mozzarella cheese. Fold the quesadilla over.
  • Cook in the oven for about 15 minutes, or until all cheese is melted and it is heated though out.
* Note - short on time? You can place these in a microwave on high heat for about 2-3 minutes.


This recipe is brought to you by Karla Heintz (BSc), nutrition educator, speaker, consultant and national author of 'Picky? Not Me, Mom! A parents' guide to children's nutrition.'

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Start by teaching him that it is safe to do so.