Low Calorie Vegetable Quesadilla

Please allow me to introduce you to my low calorie yet amazingly satisfying lunch. This low calorie, sauteed vegetable quesadilla is everything you love about the higher calorie version but way better for you. It’s cheesy, crispy, and loaded with healthy vegetables to keep your tummy satisfied hours after. The entire thing, including half an avocado and a couple tablespoons of sour cream is around 500 calories.

My boyfriend has declared me the quesadilla master in our house. Which basically just means I can make one better than he can since our daughter is only two and has not yet begun to master her “queso-dada” technique. Nonetheless, I will share with you my method for making a perfect quesadilla every time.

The key ingredient is Pam Cooking Spray Without the cooking spray I find it hard to keep the quesadillas from sticking to the pan. With the cooking spray it slides right off like an omelette in one of those nonstick pan infomercials.

First, cut the broccoli into smaller pieces and the dice the onion and peppers and add them to pan along with the corn and a tbsp of olive oil. You can also use frozen vegetables, just toss them in the pan first them soften a little before adding the fresh ingredients. Next, add seasoning and let the vegetables cook on medium high heat until tender then set aside.

For the tortillas, put another pan on medium high heat and spray with cooking spray.

Lay the wrap down on the pan and use your finger tips to slide it around on the cooking spray. Next you want to top the wrap with 1/3 of a cup of mexican cheese. Next, add the vegetable mixture and another 1/3 of a cup of mexican cheese. This second layer of cheese helps the top wrap stick to the ingredients. Nothing is worse than picking up a quesadilla slice and having everything fall out! Lastly, lay the second wrap on top of second layer of cheese.

Press the top wrap down with your hand or a spatula to allow the cheese to meld the two together. By the time you get the top layer onto the quesadilla, it should be ready to flip. The pan should be pretty hot by now so the second side wont take long, only a minute or so.

Use a spatula to move the quesadilla onto a cutting board or plate then use a pizza cutter or large knife to slice it into 8 even wedges. Serve alongside a few slices of avocado and a couple table spoons of sour cream. I also like to add a couple drops of Tabasco.


  • 2 Maria and Ricardo’s Quinoa Flour Tortillas
  • 1/3 Cup Shredded Mexican Cheese
  • 3/4 Cup Sauteed Vegetables (I use approximately 3-4 broccoli florets, 1/4 yellow onion, 2 Tbsp frozen corn, two diced sweet orange peppers)
  • 1/4 tsp Cumin
  • 1/4 tsp Paprika
  • 2 Tbsp Sour Cream
  • 1/4 Sliced Avocado


  • Prepare vegetables and add them and 1Tbsp of olive oil to a pan on medium high heat, season and cook until softened then remove and set aside.
  • In a separate pan on medium high heat, add cooking spray and bottom tortilla, followed by cheese, vegetable mixture, and top tortilla
  • Let quesadilla cook for approximately 3 minutes each side then serve with avocado and sour cream on the side