Looking for a quick, satisfying, and heart-healthy way to kick off Meatless Monday? These Baked Black Bean Quesadillas are a simple, affordable, and protein-packed meal the whole family can enjoy. They take just minutes to prepare, use pantry staples, and offer a nutritious alternative to traditional meat-filled dishes.
Black beans are rich in fiber and plant-based protein, helping you feel full longer while supporting digestive and cardiovascular health. Paired with whole wheat tortillas, fresh cilantro, warm spices, and melty cheese, this vegetarian recipe delivers flavor and nourishment in every bite.
Why Go Meatless on Mondays?
Meatless Monday is a great opportunity to explore healthier eating habits. Reducing meat intake once a week can:
- Support heart health
- Lower saturated fat intake
- Encourage more vegetables, beans, and whole grains
- Promote better digestion
- Help reduce environmental impact
These quesadillas are a perfect place to start—delicious, customizable, and ready in under 20 minutes.
Baked Black Bean Quesadillas Recipe
Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- 1–2 tbsp fresh cilantro, chopped
- 1 tsp cumin
- ½ tsp garlic powder (optional)
- Salt and pepper to taste
- 1 cup shredded cheese (cheddar, Monterey Jack, or Mexican blend)
- 4 whole wheat tortillas (soft taco size)
- Optional add-ins: lime juice, salsa, corn, jalapeños, corn, sautéed onions or peppers
Instructions
1. Prep the Bean Mixture. Lightly mash the black beans in a bowl. Mix in cilantro, cumin, garlic powder, salt, pepper, and optional lime juice for extra brightness.
2. Assemble the Quesadillas. Spread the bean mixture on half of each tortilla. Top with shredded cheese and fold the tortillas into half-moon shapes.
3. Bake. Preheat your oven to 400°F. Place quesadillas on a parchment-lined baking sheet and lightly oil the tops if desired.
Bake for 10–12 minutes, flipping halfway, until golden and crisp.
4. Serve & Enjoy. Slice and serve warm with salsa, guacamole, Greek yogurt or sour cream, and fresh lime wedges.
Nutrition Facts
Per quesadilla (serves 4)
- Calories: ~360
- Carbohydrates: ~32 g
- Fiber: ~10 g
- Protein: ~18 g
- Fat: ~10 g
- Saturated Fat: ~6 g
- Sodium: ~420 mg
This balanced recipe offers plant-based protein, whole grains, and plenty of flavor—making it an ideal option for a healthier start to your week.