Published: · Modified: by Kristina Tipps · This post may contain affiliate links for which I earn a small commission.
Jump to Recipe
Mediterranean Quesadillas are a simple and scrumptious healthy quesadilla recipe. Flour tortillas are stuffed with feta and mozzarella cheeses, spinach, red onion, and tomatoes. They take 15 minutes to make and are packed with wholesome ingredients. Make Mediterranean quesadillas for a nutritious weekend lunch or a 15 minute dinner on a busy weeknight.
"I got so many compliments from this!!"I love this recipe! It was so yummy! Had it two days in a row!"
Table Of Contents
- Recipe FAQs
- Ingredients
- Make it Gluten-Free
- Make it Vegan
- Step-By-Step Directions
- Storing
- Recipe
- Recipe Reviews
Mediterranean Quesadillas are hearty, healthy, and absolutely delicious! They make an easy, filling lunch or dinner that takes just 15 minutes. This is a healthy quesadilla recipe made with Mediterranean-inspired ingredients that come together to make an irresistible combo. It's a favorite, along with this Mediterranean style pizza.
Eat them guilt free, as each quesadilla is just 285 calories! They are easy to warm in the toaster or microwave at work, and are so delicious they can even be eaten at room temperature. This makes them a good choice for school lunches, too. While they make a great dinner on their own, they can be served with a cucumber tomato salad, hummus, or a Greek olive salad. Or any of your favorite quesadilla toppings.
I created this Mediterranean quesadilla recipe to be kid-friendly, so it doesn't include ingredients with overpowering flavors— like kalamata olives or spices. Although you can certainly modify it to include these ingredients. Even still, if you don't think your kids will like this veggie loaded quesadilla, try out this easy cheesy 10 minute kid's quesadilla recipe. Mediterranean quesadillas can also be made gluten-free or vegan with a few simple ingredient substitutions.
Recipe FAQs
What are Mediterranean Quesadillas?
A Mediterranean quesadilla is a cheese and vegetable stuffed quesadilla recipe that uses ingredients typical of the Mediterranean rather than ingredients traditional to Hispanic countries.
This recipe uses fresh spinach, tomatoes, red onions, mozzarella, and feta. Mediterranean quesadillas make a great, nutritious family meal. Almost all ingredients are whole foods that are filled with vitamins and minerals.
Ingredients
Mediterranean quesadillas use mostly whole ingredients, plus salty feta and creamy mozzarella cheese.
Spinach, tomato, onion, feta, and mozzarella are an incredibly tasty combo, so I don't season my quesadillas with anything other than pepper. Feta is a salty cheese, so you shouldn't need to season them with salt. These whole ingredients make Mediterranean quesadillas a very healthy quesadilla recipe.
Make it Gluten-Free
Making this recipe gluten-free requires only 1 easy ingredient change— gluten free tortilla shells. Instead of using flour tortillas, use corn tortillas. Corn tortillas are naturally gluten free because they contain no wheat as flour tortillas do.
You can also use gluten-free tortillas. Luckily, you can now find a huge variety of commons foods that are made gluten-free. The brand Mission makes gluten-free tortillas. They are readily available at most grocery stores in the United States.
All other ingredients in this recipe are gluten-free.
Make it Vegan
Making these Mediterranean quesadillas into a vegan recipe is just as easy as making them gluten-free.
Being the by-product of an animal, mozzarella and feta are not vegan. Substitute these cheeses with a vegan cheese. There are vegan versions of mozzarella cheese on the market. They may not be easily found in the local grocery store. Whole Foods and Trader Joe's are a good place to check. Vegan mozzarella cheese can be easily found on Amazon if you can't find it in stores. Vegan feta cheese can also be found on Amazon, at Whole Foods or Trader Joe's, to name a few. If you are unable to find it, these quesadillas can be made with just vegan mozzarella.
Flour tortillas and all corn tortillas should be vegan. Most are made with vegetable oil now instead of lard. It's a good idea to double-check the ingredients though, to be sure. And as we know, spinach, tomatoes, and onions are all vegan— containing no animal by-products.
Step-By-Step Directions
Mediterranean quesadillas are made in only 3 simple steps and are ready in less than 15 minutes. Here's how to do it:
Combine the mozzarella, feta, onions, tomatoes, spinach, and pepper and mix well.
Lay the tortilla flat and place ⅓ of the mixture on one side of the tortilla. If you would like yours a little cheesier, add some more mozzarella cheese to the top here. Fold the tortilla in half.
Pan fry the quesadilla over medium heat in a well oiled pan or griddle. Each side takes about 3-4 minutes and will begin to brown when finished. While it's cooking, press down on the top with a spatula to help the melted cheese stick to both sides of the tortilla.
Then remove the quesadillas from the pan and let them cool for about 5 minutes before slicing into 3 or 4 pieces.
Storing
Mediterranean quesadillas keep well in the fridge for about 5 days. They toast up perfectly in the toaster and warm up quickly in the microwave.
They should be freezer-friendly, although I've never tried. To freeze, wrap tightly in plastic or use a freezer bag. Defrost in the fridge and toast to warm.
If you enjoyed this recipe, make sure to give it a star rating and let me know what you thought in the comments! And follow me on Facebook, Pinterest and Instagram for more delicious recipes!
Recipe
Mediterranean Quesadillas
Kristina Tipps
Mediterranean Quesadillas are one of the simplest, yet most scrumptious healthy quesadillas recipes you'll make! Flour tortillas are loaded with feta and mozzarella cheeses, spinach, red onion, and tomatoes. This quesadilla recipe takes 15 minutes to make and is packed with wholesome ingredients. Make it for a nutritious weekend lunch or a 15 minute dinner for a busy weeknight. Mediterranean Quesadillas are hearty, healthy, and absolutely delicious
4.54 from 160 votes
Print Recipe Pin Recipe
Prep Time 5 minutes minutes
Cook Time 10 minutes minutes
Total Time 15 minutes minutes
Course Main Course
Cuisine American, Mediterranean
Servings 3 quesadillas
Calories 368 kcal
Equipment
spatula
10 inch pan
mixing bowls
Ingredients
- 1 diced tomato (grape/cherry tomatoes work best for a sweeter taste, or plum tomatoes)
- ⅓ cup diced red onion
- 1 cup chopped spinach
- ½ cup feta cheese
- 1 cup shredded mozzarella cheese
- 3 burrito style tortillas
Instructions
Combine tomato, red onion, spinach and cheeses.
Place ⅓ of the filling on one side of each tortilla. Fold the tortilla in half.
Heat a small amount of oil in a large flat plan or on a griddle over medium heat. Transfer the tortillas to the pan and cook for 3-4 minutes on each side, pressing down with a spatula, until each side is lightly browned and cheese is melted.
Cut into 4 slices and serve with your choice of toppings, such as sour cream, salsa, pico de gallo, etc.
Video
Notes
Serving size is for 1 quesadilla.
Nutrition
Serving: 10ozCalories: 368kcalCarbohydrates: 35gProtein: 17gFat: 18gSaturated Fat: 10gCholesterol: 52mgSodium: 933mgPotassium: 217mgFiber: 2gSugar: 5gVitamin A: 1296IUVitamin C: 4mgCalcium: 389mgIron: 3mg
Did you try this recipe?Give a shout out to @tastyovenrecipes or tag #tastyovenrecipes!
273K Shares
Recipes To Try Next
- Apple Bread
- Crispy Roasted Sweet Potatoes (Air Fryer or Oven)
- Mediterranean Pizza
- The Best Flour For Pizza Dough
Reader Interactions
Comments
Tara
Can I use ftozen spinach in quesadillas?
Reply
Kristina Tipps
Yes, just make sure to squeeze out any excess water from it.
Reply
Savanna
I made this for dinner and it was great! I'm a cheese lover so next time I will add more of it and maybe try other veggies.Reply
Dee
So simple & delicious. Used carb smart wheat tortillas to make it low carb. Exactly what I was looking for for a quick lunch. Thank you!Reply
Heather
This was delicious. The only change I made was to use red bell peppers instead of tomatoes. Everyone in the family loved it. Great meatless Monday option!Reply
Julie
So good! I could eat this everyday. It was my first time making quesadillas. I am already thinking up other combinations! This is a keeper.Reply
Monica
Made this for dinner tonight, it truly is amazing! I like that you could adjust the amount of cheese to make this more veggie-heavy or cheese-heavy. I added a little red pepper and kalmata olives, chopped. We also thought of adding artichokes, or bacon, yum, bacon makes everything better! We dipped our quesadillas in plain Greek yogurt to give it a healthy twist and even out the flavor. We topped it off with a peperoncini ring. You could make this for an appetizer, lunch, dinner, snacks, and I think it would taste good cold out of the fridge. I'm going to try that tomorrow with leftovers! Also, my 14 year old picky princess loved this entirely, no joke!Reply
Kristina Tipps
I am so glad you liked it Monica! You're right- it is delicious with kalmata olives and peppers too!
Reply
Ursula D Smothers
Oh my goodness this is delicious!! Thank you for sharing!!!😋Reply
Jean
Delicious , but I also added black olives.Reply
Candace
These sound delicious. Can you use an air fryer instead of frying them? If so, for how long?Reply
Kristina Tipps
Absolutely! I do them in the air fryer often and have a recipe that explains how (https://tastyoven.com/air-fryer-quesadilla/). They take about 5 minutes roughly, depending on your air fryer.
Reply
Heather
I love this recipe! It was so yummy! Had it two days in a row! The second day I added Sun dried tomatoes in garlic and it really stepped it up. Thank you for posting the recipe! It will be a frequent food on rotation for me!
Reply
Amber G
How do you think these would freeze? Looking for easy grab and go options to have on hand for my toddler 🙂
Reply
Kristina Tipps
I think they would be okay frozen. I would freeze a small one to make sure. My only concern would be that the spinach and tomatoes might release some water when defrosting, causing the tortilla to become soggy. But if you can crisp them up in a toaster or air fryer, they should be okay!
Reply
Rick Ross: Louisiana
Kristina, you "knocked it out of the park"! Everyone LOVED it! As we all do...add our own little touch to it, but not enough to say I altered the recipe. I love a good Greek salad @ Pappa's Seafood House in Houston and had to put some black olives in the mix. I'll make this again and again! Thank you for such a fantastic recipe.Reply
Kristina Tipps
Hi Rick- I am so glad you enjoyed it! Thank you for the kind feedback. I recommend trying my Mediterranean pizza next. It's full of olives, and many of the same ingredients that this quesadilla has.
-Kristina
Reply
Joanne Hubbard
I was so thrilled over this recipe that I had to try it immediately Didn't have tortillas so I made a sandwich with seed bread. WOW was it good. I followed your detailed instructions and chopped all the vegies and mixed in the mozzarella and feta cheeses, and grilled the sandwich. You're a genius! Will be following you...Reply
Kristina Tipps
Hi Joanne, I am glad you enjoyed it! Thank you for the feedback!
Reply
Karen Schmelzer
Super easy great for busy week nights. Instead of combing all of the ingredients I did bowls with shredded mozzarella, feta cheese, spinach, chopped red bell pepper, chopped red onion, halved tomatoes and Kalamata olives. My family added their own toppings and made it in our panini press.
Reply
Corinne
This was delicious! I grilled up some chicken to add to the mixture and found some garlic Naan bread to stuff. Yum!
Reply
Joanne
Delicious and very quick and easy to make. Next time I will add Kalamata olives as I like it salty! I served it with sour cream and salsa with fresh ground pepper!Reply
Rose
Delicious, quick and easy!Reply
Kris
Our entire family loves this recipe which is great because some are vegetarian and some are not. We tend to lean towards the Greek version of Mediterranean and serve it with olives and tzatziki sauce. D-ish!!!
Reply
Steven Fisher
Great recipe. I added sliced green olives and crispy fried halved chorizo slices to make it even tastier. Yum!
Reply
Shannon
Love these! Made them for lunch one week and then for dinner another week. I added chicken to the ones I made for dinner. I’m not an expert at cooking quesadillas but I’d like to think I did a pretty decent job. The recipe is very simple yet has plenty of flavor. This is definitely one of my top go-to meals!Reply
Maryn
I substituted the tortillas for pita bread, highly recommend! This recipe is so quick and easy and as my sister claimed "looks fancy, tastes fancy". I will absolutely be making these again!Reply
Jane B
Made this for dinner tonight. My husband said it was the best
Quesadilla he’s ever eaten. Definitely a repeat.Reply
Kristina
Thanks for the review Jane! I am glad you're both enjoying this quesadilla!
Reply
Rick P
Due to a recent non-alcoholic liver diagnosis, I’m starting a form of Mediterranean diet and must say this was delicious.Reply
Lisa S.
I made this for lunch today… it was sooooo tasty and satisfying! Super easy too! Saved 1 for lunch tomorrow.
Did I mention I LOVED it!!!Reply
Kassidy
Which tomato is used in the images for this recipe?
Thanks!
Reply
Kristina
Those are large cherry tomatoes.
Johnna
Made this for dinner & really enjoyed it. Served it with tzatziki dressing. Definitely would make again!Reply
Anonymous
Excellent recipe!Reply
Alice | SkinnySpatula
I made the vegan version of these quesadillas today and they were absolutely delicious. Great recipe!Reply
Krissy Allori
This combined all of my favorite ingredients into one tasty recipe. SO GOOD!Reply
Agnieszka
I love all the flavors in these quesadillas. Perfect for spring and summer AND quick!Reply
Julia
Making these for dinner tonight! Love the flavor combo 🙂
Reply
Sara Welch
What a delicious spin on a great recipe! Made this for dinner last night and it does not disappoint! So easy and flavorful; my new favorite quesadilla recipe, indeed!Reply
Charmornè
Great recipe! Thank you so much!
Reply
Chellie Bankston
This was really good! I added some diced cucumber to it and made some tzatziki sauce to dip it in!
Lisa Huff
Oh wow, great combo of flavors and love the unique twist from the boring just cheese quesadilla!Reply
Claudia Lamascolo
This looks so yummy I just want to dive right in!Reply
Tara
Such delicious quesadillas! I love all that flavor, especially all the cheese! It comes together so easily too.Reply
Biana
These quesadillas look so good! I love that included so many veggies in it, they are so healthy and flavorful.Reply
Yaminah
This recipe omg is so good! I am trying to have more meatless options and this worked well. My fiance couldnt even tell there was no meat!
Reply
Chef Dennis
This looks insanely, incredibly good. Sooo yummy!Reply
Brynn
This is such a great idea! Those flavors all work so well together and folding it all up inside a tortilla is genius!Reply
Saudia
Made this tonight - it was sòoooo good!!! Will definitely be making this again!Reply
Sondra Barker
Looks amazing. I must try this recipe. Thanks for sharing.Reply
Addison
I love these fresh flavors! So yummy!Reply
Raquel
We loved these - will make again!Reply
Elizabeth
Such a fun, fresh take on a classic quesadilla. Absolutely delicious recipe!Reply
Kay
Made for my myself & my daughter (without the onions for her as she is fussy!)
They are so delicious!Reply
Kristina
I'm glad you enjoyed them!
Reply
Alexandra
Made these for lunch today and what a success - SO tasty!Reply
Kristina
I'm glad to hear it!
Reply
