Colorful Quesadilla


Serves 8

Fruits and Vegetables ¼ cup per serving


8 tortillas, whole-wheat, 6-inch

1 large red or green bell pepper, seeded and chopped

2 cups fresh baby spinach leaves or 1 bag/box (10 oz) chopped frozen spinach, thawed and squeezed dry

2 cups cheddar cheese, reduced fat, shredded

¼ teaspoon garlic powder

Vegetable cooking spray


  1. Wash and prepare vegetables.
  2. Sprinkle about 2 tablespoons of chopped pepper on one half of each tortilla.
  3. Add spinach (¼ cup if using fresh leaves or 2 tablespoons if using frozen).
  4. Top each tortilla with 4 tablespoons shredded cheese and fold tortillas in half.
  5. Spray a large pan with cooking spray and heat until hot. Put two folded tortillas in pan and heat for 1-2 minutes on each side or until golden brown.
  6. Remove tortillas from pan, place on platter and cover with foil to keep warm while cooking the remainder.
  7. Cut each quesadilla into four wedges. Serve warm.


  • If using fresh spinach, discard stems and tear leaves into pieces.
  • Try other vegetables instead of bell peppers and spinach such as chopped onions, diced carrots, zucchini, or mushrooms.
  • Add your favorite beans for added fiber and protein.

Nutrition Facts

Serving size: 1 quesadilla (4 wedges); Calories: 140; Carbohydrates: 22 g; Fiber: 1 g; Fat: 4.5 g; Saturated Fat: 2 g; Sodium: 460 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see