Healthy Spinach & Chicken Quesadilla with Avocado Sauce and Veggies
These easy quesadillas are packed with tender shredded chicken, sautéed spinach, bell peppers, and melty cheese, all folded in a whole wheat tortilla. Served with a vibrant avocado-yogurt sauce for dipping, it’s a healthy twist on a classic comfort food.
⏱️ Time
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients
For the Quesadilla Filling
2 cups cooked chicken breast, shredded
1 tsp olive oil
2 cups fresh spinach, chopped
1 small red bell pepper, thinly sliced
½ red onion, thinly sliced
½ tsp garlic powder
Salt & pepper to taste
1 cup shredded mozzarella or Monterey Jack cheese
4 whole wheat or multigrain tortillas
For the Avocado Sauce
1 ripe avocado
2 tbsp plain Greek yogurt
Juice of ½ lemon
1 tbsp olive oil
1 small garlic clove
Salt to taste
2 tbsp water (to thin)
Instructions
1. Sauté the Veggies
Heat 1 tsp olive oil in a pan over medium heat.
Add sliced onion and bell pepper. Cook 3–4 mins until soft.
Add spinach and stir until wilted (1–2 mins).
Season with garlic powder, salt, and pepper. Remove from heat.
2. Assemble the Quesadillas
Lay tortillas flat.
On half of each, layer:
- Shredded chicken
- Sautéed veggies
- Cheese
- Fold tortillas in half.
3. Cook the Quesadillas
Heat a nonstick skillet or grill pan over medium.
Cook each quesadilla 2–3 minutes per side until golden and cheese is melted.
4. Make the Avocado Sauce
Blend all avocado sauce ingredients until smooth. Add more water for thinner consistency.
5. Serve
Slice quesadillas into wedges and serve with avocado sauce on the side or drizzled on top.
Tips & Variations
Protein boost: Use leftover rotisserie chicken or grilled chicken breast.
Vegan option: Swap chicken for black beans and use dairy-free cheese/yogurt.
Add spice: Mix in a pinch of chili flakes or jalapenos.
Meal prep: Cool completely and reheat in a pan or air fryer.
❓ Frequently asked questions FAQ
Q: Can I make the avocado sauce ahead of time?
A: Yes, but store in an airtight container with plastic wrap pressed against the surface to avoid browning.
Q: Can I bake or air fry the quesadillas?
A: Absolutely — bake at 200°C (400°F) for 8–10 mins or air fry at 180°C (360°F) for 6–8 mins until crisp.
Q: Can I freeze them?
A: Yes! Wrap tightly and freeze. Reheat in a pan or toaster oven for best texture.
Nutritional Information
Calories: ~380
Protein: 28g
Carbs: 24g
Fat: 20g
Fiber: 6g