Simple-to-Make Mediterranean Quesadillas

quesadillas
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 272
Fat 13g
Carbs 29g
Protein 11g
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 2 (1/2 quesadilla each)
Amount per serving  
Calories 272
% Daily Value*
Total Fat 13g 17%
Saturated Fat 5g 25%
Cholesterol 12mg 4%
Sodium 748mg 33%
Total Carbohydrate 29g 11%
Dietary Fiber 7g 25%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 11g  
Vitamin D 0mcg 0%
Calcium 256mg 20%
Iron 2mg 11%
Potassium 337mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 17 min
Prep 5 min, Cook 12 min
Servings 2 (1/2 quesadilla each)

A quesadilla doesn’t always need Mexican flare. Its versatility is much desired—there are enough ingredient combinations possible for you to keep enjoying one without getting bored.

This quesadilla recipe packs in classic Mediterranean picks: olives, feta cheese, peppers, greens, and herbs. Open a can of chickpeas for quick fiber and additional protein—necessities for any filling weight loss meal.

Although packed with healthy ingredients, this recipe doesn’t skimp on the cheese. Between the feta and mozzarella, you’ll get just the right amount of melted gooeyness for under 300 calories per serving.

Ingredients

  • 1/2 tablespoon olive oil
  • 1/2 small onion, finely diced
  • 1/4 medium orange bell pepper, cut into strips
  • 1/2 small tomato, chopped
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon kosher salt
  • 2 medium whole wheat tortillas
  • 1/2 cup chopped spinach
  • 4 black olives, sliced into rounds
  • 1/4 cup canned chickpeas, slightly smashed with a fork
  • 1 tablespoon crumbled feta cheese
  • 1/4 cup shredded low-fat mozzarella cheese
  • Sprinkle red pepper flakes (optional)

Preparation

  1. Heat olive oil in a small skillet over low-medium heat. Add shallot, red bell pepper, tomato, oregano, basil, and salt. Stir occasionally and cook until the onion and pepper soften slightly, about 4 to 5 minutes. Transfer mixture from the skillet to a small bowl.
  2. Place a whole wheat tortilla into the same skillet over low-medium heat. Top with spinach, the mixture in the bowl, olives, chickpeas, feta, and sprinkle with mozzarella and optional red pepper flakes. Top with the second whole wheat tortilla, pressing it down gently with a spatula.
  1. Cook until the tortilla is slightly golden on one side then flip and continue cooking on the other side until cheese is completely melted (about 3 minutes each side).
  2. Remove quesadilla from skillet, cut into wedges, and serve.

Ingredient Variations and Substitutions

There's a lot of wiggle room when it comes to the specific varieties of ingredients used. For example, use a shallot or red onion instead of a yellow one, any color bell pepper, sun-dried tomatoes instead of fresh, fresh herbs instead of dry, or kale instead of spinach. You can even use a different tortilla, like a spinach or tomato-based one.

Spread a tablespoon of hummus on the bottom tortilla for a bit of extra protein and fiber, or use hummus instead of the chickpeas.

Cooking and Serving Tips

Check the Nutrition Facts label when choosing a tortilla to buy. You'll want to maximize fiber to create a filling weight loss meal.

For a complete meal, serve with a low-calorie dip such as plain salsa or two tablespoons of guacamole or alongside 3/4 cup of kale cranberry salad.

A handful of spring mix greens tossed in lemon juice and a pinch of salt works, too, as does a serving of tomato basil soup.

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