Healthy Quesadillas with Black Beans and Veggies
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These easy healthy quesadillas are packed with gooey cheese, black beans, and crunchy veggies. Done in less than 30 minutes they make a great weeknight meal!
Quesadillas are one of those meals that just about everyone likes. These healthy quesadillas are the best!
Warm, crispy tortillas, melted gooey cheese, and an assortment of toppings make this classic comfort food at its best.
My husband loves Mexican food, and quesadillas are no exception. But the way he used to make quesadillas made me cringe: white tortillas, with just cheese inside, cooked on a skillet with too much oil!
When we first got married, I was determined to make a healthier version of a quesadilla that he would still eat and enjoy. I’m glad to say that these healthy quesadillas did the trick!
This is the perfect weeknight meal! I hope you and your family enjoy this recipe as much as we do!
Tools and Equipment You’ll Need
How To Make Healthy Quesadillas with Black Beans – Step By Step
Step 1: Heat refried beans over the stove on medium heat. Add taco seasoning to taste and stir until combined.
Step 2: Heat a large pan over medium to medium-low heat, spray with olive oil cooking spray. Add tortilla to the pan.
Step 3: Assemble quesadillas: One layer of beans, one layer of cheese (1/8 cup), a layer of onions & peppers, and another layer of cheese (remaining 1/8 cup).
Step 4: Grill the quesadillas in the pan until both sides are browned and crispy and the cheese has melted. Top with diced tomatoes, 1 Tbsp guac and 2 Tbsp salsa.
How is this quesadilla healthier than other versions?
Regular quesadillas don’t have any fiber, and use way too much oil and cheese causing them to be high in fat. They also rarely include veggies.
By swapping out some of the traditional ingredients I increased the fiber and nutrients, while decreasing the fat and calories.
- More Fiber: Using a sprouted wheat tortilla instead of a white tortilla added fiber while keeping the great taste.
- Added Plant Protein: Adding organic refried black beans instead of just cheese added more fiber and protein to this recipe.
- Higher in Nutrients: Including chopped veggies such as the bell peppers, onions and tomatoes increased the nutrient content of this dish.
- Reduced Fat and Calories: Decreasing the amount of cheese and oil reduces the overall fat and calories without losing any flavor!
Will kids enjoy these healthy quesadillas?
This recipe is family-friendly, super easy to make (ready in 30 minutes!) and kid-friendly too. In fact, this is one of Layla and Ayan’s favorite meals! I guarantee that if you make this recipe, you’ll end up with a fiber & protein packed meal that’s absolutely delicious, and is sure to satisfy even the most die-hard quesadilla fans.
Can quesadillas be healthy?
Yes! By simply swapping some of the traditional quesadilla ingredients for healthier ones such as sprouted whole wheat tortillas, and using less oil and cheese, while adding nutrient dense ingredients (like veggies) you can create a quesadilla that is just as delicious, only healthier and more flavorful!
Can I eat a quesadilla on a diet?
Depending on the type of diet you are on you can certainly enjoy quesadillas when they are made with nutrient rich ingredients.
Gluten Free Diet: If you’re on a gluten free diet swap out the sprouted whole wheat tortilla for gluten free tortilla. All the other ingredients in this recipe are naturally gluten free.
Vegan: If you’re on a vegan diet eliminate the cheese or use a vegan cheese instead.
What is good to serve with these healthy quesadillas?
By packing these quesadillas with healthy nutrient rich ingredients you want to keep the sides you serve it with just as light and flavorful. Here are some suggestions…
- Salsa: Add some additional salsa if you choose. Salsa is low in calories making it the perfect accompaniment.
- Low Fat Sour Cream: If you think these need a little extra creaminess top with low fat sour cream.
- Seasoned Corn: You can make a healthy version of elotes, a seasoned corn that pair nicely, and has tons of flavor
- Gazpacho: A low fat low calorie cold tomato soup pairs nicely with the heartier quesadilla.
- Fresh Guacamole: Mash up some avocados, combine with salt, pepper, lime juice and cilantro. Avocados heave healthy fats and nutrients that are great for this meal. The main thing with guacamole is to watch the portions – 1-2 tbsp per quesadilla is the right amount!
Top Tips for Making the Perfect Healthy Quesadillas
- Use sprouted wheat tortillas, whole wheat tortillas or even corn tortillas instead of white flour tortillas.
- Prep your fillings ahead of time for easy assembly.
- Don’t over stuff your quesadilla. A quesadilla is better when you keep it on the lighter side. If you want some additional veggies, serve with a side salad or some sauteed fresh veggies on the side.
- Tortillas burn easily, so you want to fry your quesadillas on medium heat. It takes about a minute to a minute and a half to get each side crispy and golden–and your cheese will be perfectly melted, too.
Check Out These Other Great Mexican Inspired Recipes
- Healthy Mexican Pizza Recipe (Taco Bell Makeover!)
- Healthy Mexican Stuffed Peppers
- A Mexican Party on a Plate
- Super Easy, Quick and Healthy Mexican Meals
- Vegetable Enchilada Recipe by The Novice Chef
- Healthy Tacos by Chelsea’s Messy Apron
If you have tried this healthy quesadilla recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!
Healthy Quesadillas with Black Beans and Veggies
Ingredients
- 4 Sprouted Wheat Tortillas (1 per quesadilla)
- 1 cup Mexican shredded cheese blend (1/4 cup per quesadilla)
- 1 cup Refried black beans (1/4 cup per quesadilla)
- 1 tsp Taco Seasoning (more to taste)
- 3 roma tomatoes diced
- 1/2 red onion diced
- 1 red/orange/yellow bell pepper diced
- 8 tbsp Salsa (2 tbsp per quesadilla)
- 4 tbsp Guacamole (1 tbsp per quesadilla)
Instructions
- Heat beans over the stove on medium heat. Add taco seasoning to taste and stir until combined
- Heat a large pan over medium to medium-low heat, spray with olive oil cooking spray. Add tortilla to pan.
- Assemble quesadillas: One layer of beans, one layer of cheese (1/8 cup), a layer of onions & peppers, and another layer of cheese (remaining 1/8 cup).
- Grill the quesadillas in the pan until both sides are browned and crispy and the cheese has melted. About 1-2 minutes on each side. Top with diced tomatoes, 1 Tbsp guac and 2 Tbsp salsa.
Notes
- Use sprouted wheat tortillas, whole wheat tortillas or even corn tortillas instead of white flour tortillas.
- Prep your fillings ahead of time for easy assembly.
- Don’t over stuff your quesadilla. A quesadilla is better when you keep it on the lighter side. If you want some additional veggies, serve with a side salad or some sauteed fresh veggies on the side.
- Tortillas burn easily, so you want to fry your quesadillas on medium heat. It takes about a minute to a minute and a half to get each side crispy and golden–and your cheese will be perfectly melted, too.
- To make this gluten free, just use a gluten free tortilla. To make this vegan, omit the cheese or use vegan cheese.
Where do buy the sprouted wheat Tortillas?
Hi! You can get them at any grocery store (they usually have at least one option). But Whole Foods and Trader Joes always have sprouted wheat tortillas so you’re guaranteed to find it there! Hope that helps!
Thank you for sharing! Will definitely try it. Which sprouted wheat tortilla do you recommend? Thanks!
No problem at all! I like Angelic Bakehouse (my fav), Maria & Ricardo’s sprouted wheat tortillas (also good but those can be hard to find), and Ezekiel (as a backup if the other two aren’t available)!
I’d like to cook these veggie quesadillas for my mom. Hope she will love it. Thanks Anjali for sharing this wonderful recipe!
No problem Martin, I hope your mom likes this recipe!
Yeah, thanks and please keep posting such lovely dishes.
Love this quesadilla recipe! I’m trying to eat more vegetarian food. This is a great idea for a good lunch!
Thanks! Enjoy!
I love your recipes on this site! I did have one question though–I’ve never been a fan of peppers of any color. I can’t seem to like them enough to include them in my recipes. Do you have another “staple” veggie you could recommend in place of peppers? Thanks!
Thank you so much Melissa!! For these quesadillas, you can actually add in any veggie you like in place of the peppers! It will still taste great. Zucchini, spinach, or corn are all great options – but honestly any vegetable that’s your favorite can be thrown in as well. Hope that helps! Let me know how this recipe turns out for you!
I’m making these for dinner tonight.. Nice and low cal, but I’m adding chicken for more protein.. I work out a lot and need the extra protein.. Ty it looks awesome.. Dicing things up now ….yummmm
Awesome! Chicken would go great in these quesadillas — I hope these turned out well for you! 🙂
Hi Anjali, just tried these and they are great.
Didn’t have canned black beans so substituted brown leantils and they were perfest.
Also just put 2 sweet corn on the grill, charred them up a bit sliced of the kernnels and and added them to the mix.
I will make these again and what I love is clearly what you have you can just thow it in.
Cheers and thaks again.
Geoff
Oh great!! Love the idea of substituting in lentils and corn! That sounds delish!
Oh my…that looks amazing. I have some leftover guac from our NYE party and was wondering what I could use it with (I mean besides just eating it out of the bowl :P).
Unfortunately we don’t get refried beans here in Australia (canned black beans are non-existent here *pout*) but I’m thinking red kidney beans might be a good enough substitute. Will try this immediately! 🙂
Haha! Guac out of the bowl might be one of my snacks today, since we have some left over from last night 🙂 That’s too bad that you don’t get refried beans in Australia! Do you get pinto beans? If so, you can mash those up with some taco seasoning and that would be a good substitute. If not, red kidney beans mashed up with cumin & chili powder would work well too. Let me know what you end up using and how it turns out!
Delicious, as per usual. If you stop posting things, I will starve to death. Or more likely just eat things from your previous posts over and over again. You are like the boss of my diet now.
Haha! Thanks Michael! Don’t worry – I will never stop posting things 🙂 So glad you’re enjoying my recipes!
looks delicious!
thanks so much!
Awesome……your pics made my mouth water……Yummmmmmm…..!
Haha that’s awesome! I’m sure you will love this recipe!
Im looking for vegetarian recipes for friends coming over on Sunday. This is a great option!!
Thanks Kita! And I promise, this recipe will satisfy both vegetarians and meat-eaters alike!
Quesadilla with a topping! That sounds delicious:)
Thanks Kankana! It really is – and you can mix up the toppings to make it even more fun!
Lovely Food….
Thanks! Enjoy!
I love quesadillas! This is a great recipe, will try asap 😀
Thanks Jenny! Let me know how it turns out for you!
Loveeee quesadillas..big fan..they look so yummi:)
Hehe thank you!! Can’t wait to hear how you like this recipe!
YUM! These look great! And … FIVE hours of dance practice!?!?!? That’s CRAZY! What type of dance do you do???
Thanks Tiffany!! I do Indian Classical Dance 🙂 It’s one of my passions – been doing it my whole life!
These look amazingly delish! Can’t wait to try it – everyone could get on board with these, even the kiddos!
Absolutely!! I think kids would love these 🙂
YUM YUM YUM! This is my favorite kind of quesadilla! Black beans and cheese and guacamole = heaven for Raven!
Yay!! This is my favorite kind of quesadilla too 🙂 I’m sure you will love this recipe!
Yum!!!! These veggie quesadillas look so fresh and healthy! These would be perfect to share at a Super Bowl party!
Thanks so much! And yes – they are the perfect party food 🙂 You can just cut them up ahead of time and then people can just munch on them all evening!