Kamil Perry
Veggie quesadillas are a delicious and healthy meal or snack option. They are usually made with vegetables like corn, zucchini, and black beans, and of course, cheese. But how many calories does this tasty treat contain? Well, the calorie count can vary depending on the ingredients used and the serving size. Some recipes for veggie quesadillas with cheese have a calorie count of around 340 to 380, while others can be under 400 calories per serving. There are also vegan quesadilla options that come in at around 424 calories. So, depending on your preferences and choices, you can enjoy this flavorful dish while keeping an eye on your calorie intake.
| Characteristics | Values |
|---|---|
| Calories | 341-400 kcal |
| Carbohydrates | 34g |
| Protein | 20g+ |
| Fat | 38%-44% |
| Saturated Fat | 12g |
| Cholesterol | 53mg |
| Sodium | 613mg |
| Potassium | 675mg |
| Fiber | 9g |
| Sugar | 2g |
| Vitamin A | 1400 IU |
| Vitamin C | 24mg |
| Calcium | 481mg |
| Iron | 3mg |
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What You'll Learn
Calorie count: 341-400 calories, depending on ingredients
A veggie quesadilla with cheese can be a nutritious and filling meal or snack, and its calorie count can vary depending on the ingredients used. Aiming for a calorie count of 341-400 calories, you can create a delicious and satisfying quesadilla with a variety of vegetables, cheeses, and tortillas.
For the vegetables, options like corn, zucchini, onions, tomatoes, green peppers, and beans are excellent choices. These veggies add flavor, texture, and nutritional value to your quesadilla. You can also experiment with other vegetables of your choice to create your own unique combination.
When it comes to cheese, Monterey Jack, cheddar, Pepper Jack, and mozzarella are popular options. You can use a combination of these cheeses or choose your favorite to suit your taste preferences. Remember that the type of cheese you select can impact the overall calorie count.
The type of tortilla you use can also affect the calorie content of your quesadilla. Flour tortillas are commonly used, but you can opt for whole wheat tortillas or keto tortillas for a healthier option. Corn tortillas are another great choice, adding a delicious flavor to your veggie quesadilla.
By combining your chosen vegetables, cheese, and tortillas, you can create a hearty and satisfying meal. The cooking method, such as frying or grilling, can also impact the calorie count, so consider your preparation methods. Don't forget that you can add extra toppings like salsa and sour cream, but these will contribute additional calories.
So, with careful ingredient selection and portion control, you can create a veggie quesadilla with cheese that falls within the calorie range of 341-400 calories. Enjoy your delicious and nutritious meal, knowing that it fits within your desired calorie goals!
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Nutritional value: High protein, low-calorie meal
A veggie quesadilla with cheese can be a nutritious, high-protein, and low-calorie meal option. The calorie count for a veggie quesadilla varies based on the ingredients used and the method of preparation. On average, a serving of a veggie quesadilla with cheese is approximately 341 to 400 calories.
The protein content in a veggie quesadilla primarily comes from the cheese and beans used as fillings. For example, a quesadilla with black beans and cheese can provide around 20 grams of protein. You can also increase the protein content by adding lean meats such as sliced steak, shrimp, or grilled chicken.
To make the meal even healthier and lower in calories, there are a few simple modifications you can make. Firstly, opt for whole wheat tortillas or keto tortillas instead of flour tortillas to increase the fibre and nutrient content while reducing the overall calorie count. Additionally, you can use low-fat cheese or a smaller amount of regular full-fat cheese to reduce the calorie density without compromising on taste.
The vegetables in a veggie quesadilla contribute to its nutritional value by providing essential vitamins, minerals, and fibre. Common vegetables used include corn, zucchini, onions, tomatoes, peppers, and mushrooms. These vegetables add flavour, texture, and a boost of nutrients to the dish.
In summary, a veggie quesadilla with cheese can be a delicious and nutritious meal option. With the right combination of ingredients and mindful substitutions, you can create a high-protein, low-calorie meal that satisfies your taste buds and nutritional needs.
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Cheese: Use melty cheese for taste and nutrition
A veggie quesadilla with cheese is a tasty and nutritious meal or snack option. Typically, a veggie quesadilla with cheese has around 341 to 400 calories per serving. However, the calorie count can vary depending on the ingredients used and the serving size.
When it comes to cheese, it's essential to choose a variety that melts well for the best taste and nutritional benefits. While you can use low-fat cheese or vegan cheese to reduce the calorie count, these options may not provide the same melting quality as regular, full-fat cheese. For a truly melty and delicious quesadilla, consider using cheeses like Monterey Jack, cheddar, Pepper Jack, or mozzarella. These cheeses not only add flavour but also provide valuable nutrients like calcium and vitamin C.
Monterey Jack cheese, for example, has a mild and creamy flavour that pairs well with the other ingredients in a veggie quesadilla. It melts smoothly, creating a delightful, stretchy texture. Additionally, it contributes a good amount of calcium, which is essential for strong bones and teeth.
Cheddar cheese is another excellent option for veggie quesadillas. It has a sharper, more pronounced flavour and melts beautifully. Cheddar is also a good source of calcium and provides other essential nutrients like protein and vitamins A and B12.
If you're looking for a slightly spicy kick, Pepper Jack cheese is a fantastic choice. It has a similar melting quality to Monterey Jack but with added peppery flavour and a hint of heat. This variety still provides the same nutritional benefits as other cheeses, making it a tasty and healthy option.
Lastly, mozzarella cheese is known for its stretchy, melty texture when heated. It has a mild flavour that complements the veggies without overwhelming them. Mozzarella is also a good source of protein and calcium, making it a nutritious addition to your quesadilla.
In conclusion, when making a veggie quesadilla with cheese, opt for cheeses that melt well for the best taste experience. By choosing cheeses like Monterey Jack, cheddar, Pepper Jack, or mozzarella, you not only enhance the flavour but also boost the nutritional value of your meal, especially in terms of calcium and vitamin content. Enjoy your quesadilla knowing it's both delicious and nutritious!
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Ingredients: Corn, zucchini, beans, and cheese
A veggie quesadilla with corn, zucchini, beans, and cheese is a delicious and healthy option, perfect for a quick meal or snack. This quesadilla is not only full of flavour but also provides a good balance of nutrients and is relatively low in calories.
Corn is a key ingredient in this dish, and using frozen corn ensures it retains its texture without becoming mushy. Zucchini, also known as courgette, is shredded and added to the filling. Before cooking, it's important to squeeze out the excess liquid from the zucchini to ensure the filling is not watery. Black beans are another important component, providing protein and fibre. They should be thoroughly rinsed and drained to remove any sodium and slime.
Cheese is, of course, a must for quesadillas, adding a delicious creamy texture and a good source of calcium. Monterey Jack cheese is a popular choice for this recipe, but you can use any variety you prefer. In addition to these main ingredients, you can also add spices and herbs such as cilantro, jalapeños, and chilli powder for a flavourful kick.
To make the quesadilla, you'll need tortillas. Corn tortillas, whole wheat tortillas, or green tortillas are all great options. For a heartier meal, opt for larger 8 to 10-inch tortillas. Combine the corn, zucchini, beans, and any additional ingredients you prefer in a bowl, and then place a tortilla in a skillet over medium heat. Add a scoop of the vegetable mixture and some cheese on top. Fold the tortilla in half and cook until the cheese is melted and the tortilla is golden brown.
The calorie count for this veggie quesadilla with cheese can vary depending on the specific ingredients and quantities used. A bean, corn, and cheese quesadilla has approximately 456 calories per serving. However, a vegetable quesadilla without specifying the presence of cheese has been calculated to have 264 calories. It's important to note that the addition of cheese will increase the calorie count, but it also contributes to making the dish more satisfying and tasty.
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Variations: Use whole wheat tortillas or add meat
A veggie quesadilla with cheese is a healthy, nutritious, and filling meal, typically containing under 400 calories. The calorie count may vary depending on the ingredients used, such as the type of tortilla and cheese.
Variations: Use Whole Wheat Tortillas
Whole wheat tortillas are a healthier alternative to white flour tortillas. They are made from whole grain wheat flour, which is less refined and offers various benefits. Whole wheat tortillas are lower in calories, fats, and carbs while being higher in fiber content. They are a good option for those seeking a more nutritious option without compromising on taste.
When using whole wheat tortillas for your veggie quesadilla, you can expect a slightly lower calorie count compared to using white flour tortillas. The exact calorie reduction will depend on the size and thickness of the tortilla, as larger tortillas designed for burritos will have more calories than smaller ones meant for tacos.
Variations: Add Meat
Adding meat to your veggie quesadilla will increase the calorie count, but it can still be a healthy option if you choose lean cuts of meat. Meat is primarily composed of protein and fat, and the calorie content will depend on the type of meat, the cut, and the lean-to-fat ratio. For example, chicken breast, a lean cut of meat, generally has a better fat-to-muscle ratio, making it a low-calorie and high-protein choice.
On the other hand, meat products like ham and sausage can be highly processed and contain higher amounts of saturated fat and sodium. The preparation method also matters; frying meat in oil will increase the calorie count compared to baking, broiling, or grilling it. When adding meat to your quesadilla, consider using lean cuts of beef, chicken, or turkey to keep the calorie count in check while boosting the protein content.
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Frequently asked questions
A veggie quesadilla with cheese is typically under 400 calories. One source states that a veggie quesadilla with cheese has 386 calories.
You can reduce the calories in a veggie quesadilla by using whole wheat tortillas or keto tortillas. You can also swap regular cheese for low-fat cheese.
Yes, you can make a veggie quesadilla without cheese, which has approximately 264 calories.
