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When looking for a filling and veggie packed recipe to make for dinner, one of our favorite options are these healthy Veggie Quesadillas. We make a batch of the veggie filling on Sunday and eat recipes with it all week long.
These loaded veggie quesadillas can be made for breakfast, lunch, or dinner! Simple ingredients like whole wheat tortillas, brown rice, and crunchy and filling vegetables make this a healthy veggie quesadilla that you’ll choose often.
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Here are My Crazy Good Life, we write recipes that anyone can cook, no matter how much kitchen experience you have! If you’re newer to the kitchen and are looking for recipe tips, ingredient substitution information, and very detailed instructions, scroll down in the post for that information.
If you’d like to get straight to the ingredients amounts and quick instructions, scroll down to the printable recipe area where you’ll find the info for this Veggie Quesadilla Recipe.
Ingredients for these Easy Veggie Quesadillas
- Mushrooms: I prefer to use mini portobellos when I cook, but any mushroom will work here.
- Zucchini
- Red onion: If you don’t have red, any onion will do.
- Corn: frozen or canned is fine here. If using canned, just rinse and drain the corn.
- Garlic You can use garlic powder for this, but fresh is so much better.
- Chili powder
- Cayenne pepper: optional, and will make the recipe spicy!
- Smoked paprika: The flavor is a bit richer than traditional paprika.
- Cumin
- Oregano
- Salt
- Black pepper
- Black beans: If using canned, drain and rinse the beans to remove any extra sodium.
- Cooked brown rice
- Shredded cheese: I prefer using Cheddar Jack but you could use Monterey Jack, Cheddar cheese, Pepper Jack, a Mexican cheese blend, or even vegan cheese for a vegan version of this recipe. Looking for a super melty cheese? Try mozzarella!
- Wheat tortillas: You can use flour tortillas or corn tortillas if you’d like. The type of tortilla doesn’t matter much here unless you’re on a specific healthy eating plan.
Optional toppings for your healthy veggie quesadillas:
- Sour cream or unflavored Greek yogurt
- Pico de gallo or your favorite salsa
- Guacamole or sliced avocado
- Refried beans
- Hot sauce
- Diced green onions
- Fresh cilantro
Directions for making the veggie filling
If you’re making this veggie filling for meal prep, I’d double or triple it. This filling is a great option for making tacos, burritos, and stuffed peppers with it!
- Grab a cutting board and chop mushrooms, zucchini, and onion into 1/4 inch pieces.
- Spray a large skillet with olive oil and turn to medium heat. Add the corn to the warm skillet. Cook the corn on low for 1-2 minutes, stirring to avoid sticking.
- Add garlic, chili powder, (optional cayenne pepper if you like spice), smoked paprika, cumin, oregano, salt, and pepper to skillet, and stir well.
- Add zucchini, mushrooms, and onions to skillet and allow to cook for 5 minutes.
- Add drained and rinsed black beans and cooked brown rice to the skillet, and cook on medium-low heat for 5-10 minutes to allow flavors to meld and ingredients to heat.
- Remove from heat.
Directions for making a whole quesadilla
- Heat a whole tortilla in a frying pan on low heat, and add 1/8 to 1/4 cup shredded cheese to onto the tortilla.
- Add thin layer of quesadilla mixture on top of cheese, about 3/4 cup veggie mixture.
- Add another layer of cheese to the top of the filling, 1/8 to 1/4 cup. Wait a few minutes for the cheese to melt.
- Flip the quesadilla over, being careful that the toppings don’t spill out. As long as there is melted cheese in there it shouldn’t be too difficult.
- Remove from heat and allow to cool for a few minutes before cutting.
Directions for making half a vegetarian quesadilla
Nutrition information below is based on a serving size of one half quesadilla.
- Follow step one from above, adding no more than 1/8th cup cheese to half of the tortilla.
- Add a thin layer of quesadilla mixture (about 1/2 cup) to half of the tortilla, and then sprinkle another thin layer of cheese on top.
- Fold the second (empty) tortilla side over cheese and quesadilla filling and press down with a spatula, then carefully flip the quesadilla.
- Remove from heat when the cheese melted and allow to cool for a few minutes before cutting.
Recipe Tips
- If you don’t have or don’t care for the zucchini and mushrooms, use whatever veggies you prefer. This recipe is easy to modify. Try using green pepper, red peppers (or any color bell pepper, to be honest), pinto beans instead of black beans, or add sweet potatoes into the mix!
- If making a big batch for meal prep, triple the filling recipe and store in an airtight container. Stick the filling in the fridge for up to a week or the freezer for up to 2 months. This is a great recipe for making a quick meal on a busy weeknight.
- If you’re using small tortillas, your portions might be a little off from the directions and amounts above. Use your judgement on this.
- Are you a meat eater? You can add diced chicken, ground beef, or ground turkey cooked in taco seasoning to this veggie mixture! If you’re looking for a protein-rich filler that doesn’t have meat, diced tofu works.
- Like lots of cheese? You can add more! Just make sure you add enough cheese on the top and bottom so that it melts the veggies together and sticks to the tortilla.
Healthy Eating Plans
Portion Fix / 21 Day Fix:
Total counts for 1/2 quesadilla: 1/3 green container, 1 + 1/2 yellow container, 1 blue container.
- Veggie Filling: The entire recipe for the filling will count as 2 Green Containers and 3 Yellow Containers. It makes about 3 cups of cooked filling (approximately six 1/2 cup servings). Per serving, you’ll be counting 1/3 green container and 1/2 yellow container. You’ll be measuring your cheese with your 1/3 cup blue container instead of using the amount called for in the recipe.
- Tortilla: One small 6 inch wheat tortilla is 1 yellow container, or you can use 2 corn tortillas of the same size for 1 yellow container.
- Cheese: You’ll be using 1/3 cup of cheese for your half quesadilla. This counts as one blue container.
2B Mindset:
- One half quesadilla plus a protein (top with yogurt, include tofu in the quesadilla, or eat some grilled chicken on the side) is a perfect lunch on 2B Mindset.
Weight Watchers:
- 2022/2023 Plan: 2 Points per serving, using fat free cheese and the small Mission Carb Balance Fajita Whole Wheat Tortillas.
Looking for more Vegetarian Mexican Recipes similar to this healthy Veggie Quesadilla?
- Healthy Elote Dip
- Chipotle Chicken Recipe
- Vegetarian Mexican Casserole with Corn Tortillas
- How to Make Polenta
- Calabacitas Tacos
- Portobello Mushroom Fajitas
- Grilled Cauliflower Streaks with Chimichurri
- Instant Pot Lentil Tacos
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Healthy Veggie Quesadillas
Approximate Serving Size: 1/2 cup filling, 1/6 cup cheese, 1 tortilla
Servings 6 servings
These easy Veggie Quesadillas are one of our favorite weeknight meals! The veggie mixture is versatile and can be made for tacos, quesadillas, stuffed peppers, or as a quick side dish or meal by itself. Loaded with veggies and whole grains, these are a delicious vegetarian quesadilla.
Equipment
- Enameled Cast Iron Pan
- Kitchen Knife
- Cutting Board
Ingredients
- 1 cup mushrooms chopped
- ¾ cup zucchini chopped
- ¼ cup onion diced
- ½ cup corn, canned frozen or canned
- ½ cup black beans low sodium, drained and rinsed
- ½ tsp garlic minced
- 1 tsp chili powder
- ¼ tsp cayenne pepper optional, will make it spicy!
- ¼ tsp smoked paprika
- ¼ tsp ground cumin
- ¼ tsp oregano
- ⅛ tsp black pepper
- ½ cup brown rice cooked
- 1 cup cheddar jack cheese shredded
- 6 whole wheat tortillas small, 6 inch
Instructions
Directions for making the veggie filling:
- Grab a cutting board and chop mushrooms, zucchini, and onion into 1/4 inch pieces.
- Spray a large skillet with olive oil and turn to medium heat. Add the corn to the warm skillet.
- Cook the corn on low for 1-2 minutes, stirring to avoid sticking.
- Add garlic, chili powder, (optional cayenne pepper if you like spice), smoked paprika, cumin, oregano, salt, and pepper to skillet, and stir well.
- Add zucchini, mushrooms, and onions to skillet and allow to cook for 5 minutes.
- Add drained and rinsed black beans and cooked brown rice to the skillet, and cook on medium-low heat for 5-10 minutes to allow flavors to meld and ingredients to heat.
- Remove from heat.
Directions for making half a vegetarian quesadilla:
- Follow step one from above, adding no more than 1/8th cup cheese to half of the tortilla.
- Add a thin layer of quesadilla mixture (about 1/2 cup) to half of the tortilla, and then sprinkle another thin layer of cheese on top.
- Fold the second (empty) tortilla side over cheese and quesadilla filling and press down with a spatula, then carefully flip the quesadilla.
- Remove from heat when the cheese melted and allow to cool for a few minutes before cutting.
Notes
Recipe Tips:
- If you don’t have or don’t care for the zucchini and mushrooms, use whatever veggies you prefer. This recipe is easy to modify. Try using green pepper, red peppers (or any color bell pepper, to be honest), pinto beans instead of black beans, or add sweet potatoes into the mix!
- If making a big batch for meal prep, triple the filling recipe and store in an airtight container. Stick the filling in the fridge for up to a week or the freezer for up to 2 months. This is a great recipe for making a quick meal on a busy weeknight.
- If you’re using small tortillas, your portions might be a little off from the directions and amounts above. Use your judgement on this.
- Are you a meat eater? You can add diced chicken, ground beef, or ground turkey cooked in taco seasoning to this veggie mixture! If you’re looking for a protein-rich filler that doesn’t have meat, diced tofu works.
- Like lots of cheese? You can add more! Just make sure you add enough cheese on the top and bottom so that it melts the veggies together and sticks to the tortilla.
Healthy Eating Plans
Portion Fix/21 Day Fix: Total counts for 1/2 quesadilla: 1/3 green container, 1 1/2 yellow container, 1 blue container.- Veggie Filling: The entire recipe for the filling will count as 2 Green Containers and 3 Yellow Containers. It makes about 3 cups of cooked filling (approximately six 1/2 cup servings). Per serving, you’ll be counting 1/3 green container and 1/2 yellow container. You’ll be measuring your cheese with your 1/3 cup blue container instead of using the amount called for in the recipe.
- Tortilla: One small 6 inch wheat tortilla is 1 yellow container, or you can use 2 corn tortillas of the same size for 1 yellow container.
- Cheese: You’ll be using 1/3 cup of cheese for your half quesadilla. This counts as one blue container.
- One half quesadilla plus a protein (top with yogurt, include tofu in the quesadilla, or eat some grilled chicken on the side) is a perfect lunch on 2B Mindset.
Nutrition
Calories: 263kcal | Carbohydrates: 34g | Protein: 11g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 19mg | Sodium: 491mg | Potassium: 210mg | Fiber: 5g | Sugar: 4g | Vitamin A: 446IU | Vitamin C: 4mg | Calcium: 230mg | Iron: 2mg
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