How many calories are in Red Bean Quesadilla?

One serving has 326 kcal. The recipe makes 4 servings (1/2 quesadilla each).

How much protein is in Red Bean Quesadilla?

18 g of protein per serving, with 48 g of carbohydrates and 9 g of fat.

What do I need to make Red Bean Quesadilla?

6 ingredients: 4 8-inch whole wheat tortilla, 1 cup frozen spinach (thawed and squeezed to remove excess liquid), 1/2 cup shredded Monterey Jack or Cheddar cheese, 1 avocado (peeled pitted chopped), 1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water) and garlic powder or dry herbs (optional).

Red Bean Quesadilla

Name: Red Bean Quesadilla
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4 servings
Ingredients: 4 8-inch whole wheat tortilla; 1 cup frozen spinach (thawed and squeezed to remove excess liquid); 1/2 cup shredded Monterey Jack or Cheddar cheese; 1 avocado (peeled pitted chopped); 1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water); garlic powder or dry herbs (optional)

Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.

326kcal per serving

18 gprotein

48 gcarbohydrates

9 gfat

4servings (1/2 quesadilla)

Prep: 20 min · Cook: 20 min

Ingredients

4 8-inch whole wheat tortilla
1 cup frozen spinach (thawed and squeezed to remove excess liquid) nutrition facts
1/2 cup shredded Monterey Jack or Cheddar cheese nutrition facts
1 avocado (peeled pitted chopped) nutrition facts
1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water) nutrition facts
garlic powder or dry herbs (optional)

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	326 kcal
Total fat	9 g	12%
Saturated fat	5 g	25%
Cholesterol	22 mg	7%
Sodium	509 mg	22%
Total carbohydrates	48 g	17%
Dietary fiber	11 g	39%
Total sugars	3 g
Added sugars	0 g	0%
Protein	18 g	36%
Vitamin D	0 µg	0%
Calcium	280 mg	22%
Iron	4 mg	22%
Potassium	596 mg	13%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Grains: 2 ounces
Vegetables: 1 cup

Directions

Using a fork, mash beans in a bowl until slightly chunky. Add no-salt seasonings such as garlic powder and dried or fresh herbs, if desired.
Place 1 tortilla on a plate and top with half the mashed beans.
Top the beans with 1/2 cup of the spinach.
Top the spinach with half the cheese.
Top the cheese with half the avocado. (optional)
Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.
Repeat with the remaining 2 tortillas.
Place a nonstick skillet on the stove over medium and heat until warm, then place 1 quesadilla in the dry skillet. Cook until golden brown, about 1 to 2 minutes on each side. (Or put the plate in the microwave and heat until the cheese melts, about 45 seconds.)
Repeat with the remaining quesadilla.
Cut each quesadilla into quarters. Serve warm.

Notes

Black beans or white cannellini beans can be used instead of kidney beans. Learn more about: Spinach Avocados

Source

USDA Center for Nutrition Policy and Promotion

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/red-bean-quesadilla, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.