🧆 Mediterranean Baked Spinach & Mushroom Quesadillas
📖 Description
These oven-baked quesadillas are a delicious Mediterranean-inspired twist on a Mexican classic. Loaded with sautéed spinach, mushrooms, mozzarella for meltiness, and tangy feta for a salty punch, all tucked in a whole wheat tortilla and baked until golden and crisp. Perfect as a healthy lunch, dinner, or even meal-prep option!
📝 Ingredients
- 4 large whole wheat or multigrain tortillas (8-inch)
- 1 cup shredded mozzarella cheese
- 1/2 cup crumbled feta cheese
- 3 cups fresh spinach, roughly chopped
- 8 oz mushrooms, thinly sliced (button or cremini)
- 2 tablespoons olive oil (plus more for brushing tortillas)
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt & pepper to taste
- Optional: chopped sun-dried tomatoes or olives for extra Mediterranean flair
👨🍳 Instructions
1. Preheat Oven:
- Set to 400°F (200°C). Line a baking sheet with parchment paper.
2. Sauté Filling:
- Heat 2 tbsp olive oil in a skillet over medium heat.
- Add mushrooms and cook until soft and moisture evaporates (5–6 min).
- Add garlic, spinach, oregano, salt & pepper.
- Cook until spinach wilts (2–3 min). Remove from heat.
3. Assemble Quesadillas:
- Place a tortilla on a flat surface.
- Spread 1/4 of the mushroom-spinach mix on half.
- Sprinkle with mozzarella and feta.
- Fold over to make a half-moon.
- Repeat with remaining tortillas.
4. Bake:
- Brush tops lightly with olive oil.
- Place on the baking sheet.
- Bake for 10–12 minutes, flipping halfway, until golden and crisp.
5. Serve:
- Slice into wedges. Serve with tzatziki, hummus, or a fresh cucumber-tomato salad.
👩🍳 Chef’s Notes & Tips
- Crispier Quesadillas: Use a wire rack on your baking tray to let both sides crisp evenly.
- Cheese Swap: Try goat cheese instead of feta for a tangier profile.
- Spice It Up: Add a pinch of red pepper flakes or a drizzle of harissa.
- Meal Prep: Filling can be made 2 days in advance and refrigerated.
🍽️ Servings
- Makes 4 quesadillas
- Serves: 2–4 people (2 wedges per person as a meal or 1 wedge as an appetizer/snack)
🥗 Nutritional Info (Per Serving, approx.)
- Calories: 290
- Protein: 13g
- Fat: 18g
- Carbs: 20g
- Fiber: 4g
- Sugar: 2g
- Sodium: 480mg
(May vary based on cheese and tortillas used)
🌿 Health Benefits
- High in Fiber: Whole wheat tortillas + spinach keep digestion happy.
- Rich in Antioxidants: Mushrooms and spinach support immunity and brain health.
- Calcium & Protein Boost: Mozzarella and feta contribute to bone and muscle health.
- Heart-Healthy Fats: Olive oil supports cardiovascular wellness.
❓ Q&A
Q: Can I make these gluten-free?
A: Absolutely! Use gluten-free tortillas — many options are available in stores.
Q: Can I freeze them?
A: Yes. Assemble and freeze before baking. Reheat in the oven at 375°F until warmed through and crispy.
Q: What’s the best dip to serve with these?
A: Tzatziki, hummus, or baba ganoush pair perfectly!
Q: Can I add protein to this recipe?
A: Great idea! Add cooked shredded chicken, chickpeas, or even lentils to the filling.
Q: Can I cook these on the stovetop?
A: Yes. Cook in a nonstick pan over medium heat, flipping once, until both sides are golden and cheese is melted.
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