TL;DR
- 251 kcal · 13.3 g protein per serving
- Ready in 5 min · serves 8
- Vegetarian, High-fiber
Black bean quesadillas are the kind of dish that makes a weeknight dinner feel like a small celebration without demanding much from the cook. At their core, they are a study in contrast: crisp, golden tortillas giving way to a molten, cheesy interior studded with tender black beans and the bright, tangy pop of salsa. The recipe begins with a clever, practical step—draining the excess liquid from a jar of chunky salsa so the filling stays thick and cohesive rather than turning soggy. That tomatoey base is then folded together with low-sodium black beans, a generous amount of shredded reduced-fat Colby and Monterey Jack cheese, and a handful of fresh cilantro, creating a filling that is both hearty and refreshingly herbaceous.
This is a dish that wears its practicality on its sleeve, which makes it a natural fit for anyone keeping an eye on their portions and ingredients. The black beans bring plant-based protein and a good dose of fiber, while the reduced-fat cheese keeps the rich, creamy texture you want from a quesadilla without going overboard. Because the filling is distributed evenly—about half a cup per tortilla—each quesadilla is naturally portioned, making it easy to log a single serving or a half. The method itself is straightforward and forgiving: the tortillas are brushed lightly with olive oil and cooked on a hot griddle or skillet until they are spotted with golden-brown blisters and the cheese has melted into a gooey binder. Cutting them into wedges makes them perfect for dipping or for serving alongside a simple salad.
A few small details make a real difference here. Draining the salsa is not just a suggestion; it is the step that keeps your filling from turning the tortillas soggy before they hit the heat. When cooking, resist the urge to flip too early—let the first side get properly crisp and golden before turning, so the tortilla holds its shape and the cheese has time to melt through. If you have leftovers, the cooked quesadillas reheat well in a dry skillet (not the microwave, which turns them chewy), and the uncooked filling keeps in the fridge for a day or two, ready to be assembled at a moment’s notice. Whether served as a quick lunch, a casual dinner, or a fun side, these quesadillas are a reliable, satisfying staple.
Ingredients — For 8 servings
- 3/4 cup chunky salsa (or pico de gallo) 169 g
- 1 can (15.5 oz) low-sodium black beans (drained and rinsed) 439 g
- 2 cups shredded reduced-fat Colby & Monterey Jack cheese 189 g
- 2 tablespoons fresh cilantro (finely chopped) 6 g
- 4 piece flour tortillas (8 inch) 180 g
- 1/2 teaspoon extra virgin olive oil 2 g
Nutrition per serving
251 kcal
| Protein | 13.3 g |
|---|---|
| Carbohydrates | 31.8 g |
| of which sugars | 1.2 g |
| Fat | 8.0 g |
| of which saturates | 4.7 g |
| Fiber | 5.8 g |
| Sodium | 293 mg |
Nutrition computed from USDA FoodData Central per-ingredient data (curated reference table, engine/systems/recipe/data/ingredient_nutrition_db.json).
Instructions
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Using a small-hole strainer, drain liquid from salsa; discard liquid.
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Transfer leftover tomato mixture to a medium bowl.
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Mix in black beans, cheese, and cilantro until combined.
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Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).
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Fold tortillas in half.
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Heat large griddle or skillet over medium-high heat.
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Brush with oil.
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Place filled tortillas on a griddle.
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Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.
~5 min -
Cut quesadillas into wedges.
Track Black Bean Quesadillas in Kaloria
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Get Kaloria freeFrequently asked questions
Can I use a different type of cheese?
Absolutely. The reduced-fat Colby and Monterey Jack blend melts smoothly and keeps the dish lighter, but a sharp cheddar, pepper jack for a spicy kick, or a Mexican blend all work well. Just keep in mind that full-fat cheeses will add more richness—and more calories—if that matters for your tracking.
Why do I need to drain the salsa?
The extra liquid in jarred salsa would make the filling watery and cause the tortillas to become soggy before they crisp up. Draining it concentrates the tomato flavor and leaves you with a thicker, chunkier mixture that holds together better as the quesadilla cooks.
What can I serve with these quesadillas?
They are great on their own, but a side of Greek yogurt or a dollop of sour cream, a fresh green salad, or some sliced avocado all pair nicely. For a heartier meal, serve them with a bowl of black bean soup or a simple corn and tomato salad.
How should I store and reheat leftovers?
Store cooked quesadillas in an airtight container in the fridge for up to three days. To reheat, place them in a dry skillet over medium heat for a few minutes per side until crisp and hot again—this restores the texture far better than a microwave. The uncooked filling can also be refrigerated for a day or two.
Can I make this recipe vegan?
Yes, with a simple swap. Use a plant-based shredded cheese alternative that melts well, and the rest of the ingredients—salsa, black beans, cilantro, tortillas, and oil—are already vegan. Just check the tortilla label, as some varieties contain lard or other dairy.
Sources
- USDA MyPlate Kitchen — Recipe adapted from USDA MyPlate Kitchen.
- USDA FoodData Central — Nutrition panel computed from USDA FoodData Central per-ingredient data via a curated reference table.