Description
This meal prep quesadilla mix is a convenient, customizable, and nutritious filling that makes assembling quesadillas quick and easy. Packed with proteins, vegetables, and flavorful spices, this mix saves time, minimizes food waste, and ensures balanced meals throughout the week. Whether you prefer a classic cheese quesadilla, a high-protein option, or a veggie-packed variation, this versatile mix is a game-changer for meal prep.
Ingredients
Scale
Base Mix:
- 2 cups cooked shredded chicken (or ground turkey, tofu, or black beans)
- 1 cup diced bell peppers (red, green, or yellow)
- ½ cup diced onions
- ½ cup corn kernels (fresh or frozen)
- 1 teaspoon chili powder
- ½ teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ¼ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- 1 cup shredded cheese (cheddar, Monterey Jack, or dairy-free alternative)
Optional Add-Ins:
- ½ cup spinach or kale (chopped)
- ¼ cup diced tomatoes
- ½ teaspoon oregano
- ½ teaspoon red pepper flakes (for spice)
Instructions
- Cook the Protein: If using chicken or ground turkey, cook it in a pan over medium heat until fully cooked. For a vegetarian option, sauté beans or tofu with a splash of olive oil.
- Sauté the Vegetables: In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add bell peppers, onions, and corn, sautéing until softened (about 3–4 minutes).
- Season the Mix: Stir in the chili powder, cumin, garlic powder, paprika, salt, and black pepper. Cook for another 1–2 minutes to allow the spices to bloom.
- Combine and Store: Remove from heat and let cool slightly. Mix in shredded cheese. Store in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
- Assemble Quesadillas: When ready to serve, place a tortilla on a skillet, add a portion of the mix, fold, and cook over medium heat until golden brown on both sides.
Notes
- For a low-calorie option, use whole wheat or low-carb tortillas and reduced-fat cheese.
- For extra protein, add black beans or shredded chicken.
- If freezing, store in portioned freezer-safe bags for easy defrosting.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Meal Prep, Lunch, Dinner
- Method: Sautéing, Pan-Frying
- Cuisine: Mexican-Inspired
Nutrition
- Serving Size: 1 quesadilla
- Calories: 320 kcal
- Sugar: 4g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 22g
- Cholesterol: 45mg
Keywords: Meal Prep Quesadilla, Quesadilla Filling, High-Protein Meal Prep, Easy Quesadilla Recipe