Spinach and Mushroom Quesadillas

Spinach and Mushroom Quesadillas
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Adobe Stock.

Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.

  • Prep time
    10 min
  • Cook time
    25 min
  • Servings
    4 Servings
  • Serving size
    1 quesadilla and 2 cups salad
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 quesadilla and 2 cups salad
  • Amount per serving Calories 390

  • Total Fat 22g
    • Saturated Fat 4.7g
    • Trans Fat 0g
  • Cholesterol 5mg
  • Sodium 480mg
  • Total Carbohydrate 44g
    • Dietary Fiber 6g
    • Total Sugars 8g
  • Protein 9g
  • Potassium 700mg
  • Phosphorus 370mg

Choices/Exchanges: 2 Starch, 1/2 Carbohydrate, 1 Nonstarchy vegetable, 1 Lean protein, 3 Fat



  • olive oil (divided use)
    4 tbsp
  • white (button) mushrooms (diced)
    2 cup
  • baby spinach
    4 cup
  • garlic (minced)
    1 clove
  • nonstick cooking spray
  • reduced-fat, shredded mozzarella cheese
    1/2 cup
  • gluten-free tortillas or whole-wheat flour tortillas
  • lime juice
    2 tbsp
  • honey or 2 packets artificial sweetener
    1 tbsp
  • chopped romaine lettuce
    8 cup


  1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.

  2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.

  3. Repeat procedure for remaining 3 quesadillas.

  4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.