Baked Rainbow Quesadilla with Hummus & Avocado
This colourful Rainbow Quesadilla with Carrots is a diabetes-friendly, vegetarian, and high-fibre recipe packed with fresh veggies, creamy hummus, and melty cheese—all folded into a crisp, whole wheat tortilla.
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Nut-Free
- Plant-Based
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
- Balanced Carbs + Fibre: The whole wheat tortilla, veggies, and hummus offer complex carbs and fibre, slowing glucose absorption.
- Healthy Fats: Avocado and hummus add monounsaturated fats that support blood sugar control.
- Controlled Portion: Single-serving size helps with carb awareness and glucose stability.
- Low Added Sugar: Contains no added sugar, and all ingredients are naturally low-glycemic.
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Equipment
- Baking sheet
Ingredients
- tortilla (whole wheat, medium (8 inch)) 1
- hummus 2 tbsp
- carrots (shredded) 2 tbsp
- red bell pepper (thinly sliced) 2 tbsp
- red onion (thinly sliced) 1 tbsp
- avocado (thinly sliced) ¼
- jalapeño (sliced (optional)) ½ tbsp
- spinach (roughly chopped) ¼ cup
- cheese (shredded) 2 tbsp
- cilantro (roughly chopped) 1 tbsp
- lime wedges (optional, for garnish)
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Cooking Tips
- Pan Option: Cook the quesadilla in a skillet with a light spritz of oil instead of baking for a faster crisp.
- Go Vegan: Skip the cheese or use a plant-based version—hummus adds plenty of creaminess!
- Meal Prep Hack: Pre-chop your veggies and store in a container for grab-and-go quesadilla building.
- Low-Sodium Option: Use a low-sodium tortilla, homemade hummus, and skip cheese or use a reduced-sodium variety.
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Instructions
- Preheat oven to 400°F (200°C) and prepare a baking sheet with parchment paper.
- Lay the whole wheat tortilla flat on a clean surface and spread 2 tablespoons of hummus evenly over the surface of the tortilla.1 tortilla, 2 tbsp hummus
- Layer the veggies on one half of the tortilla: start with carrots, bell pepper, red onion, avocado, jalapeno (if using), spinach and a layer of cheese. Option to squeeze a bit of lime juice on top before folding the tortilla in half.2 tbsp carrots, 2 tbsp red bell pepper, 1 tbsp red onion, ¼ avocado, ¼ cup spinach, 2 tbsp cheese, ½ tbsp jalapeño
- Bake for 8–10 minutes, then flip and bake for another 5–7 minutes or until golden brown and crisp.
- Once cooked, remove from the pan and let it cool slightly.
- Slice it into wedges and garnish with fresh cilantro or parsley. Serve with lime wedges on the side for a fresh, zesty finish.1 tbsp cilantro, lime wedges
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FAQ
- Can I make this gluten-free?
Yes! Use a certified gluten-free tortilla or a corn tortilla if foldable. - Is it kid-friendly?
Absolutely—just skip the jalapeños for a milder version. - Can I make it in a pan instead of baking?
Yes! Cook on medium heat in a skillet for 3–4 minutes per side. - Is this low-sodium?
Not as written, but it can be made low-sodium with simple swaps like low-sodium hummus, tortilla, and cheese.
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Nutrition
Per serving
Calories: 277.3kcal
Carbohydrates: 15.2g
Fiber: 7.1g
Sugar: 3.4g
Fat: 20.5g
Saturated Fat: 7.3g
Trans Fat:
Protein: 11.2g
Nutrition Facts
Baked Rainbow Quesadilla with Hummus & Avocado
Serving Size
1 serving
Amount per Serving
Calories
277.3
% Daily Value*
Fat
20.5
g
32
%
Saturated Fat
7.3
g
46
%
Cholesterol
30
mg
10
%
Sodium
340.7
mg
15
%
Potassium
543
mg
16
%
Carbohydrates
15.2
g
5
%
Fiber
7.1
g
30
%
Sugar
3.4
g
4
%
Protein
11.2
g
22
%
Vitamin C
42.5
mg
52
%
Vitamin D
0.2
µg
1
%
Calcium
252.3
mg
25
%
Iron
1.4
mg
8
%
Magnesium
56.5
mg
14
%
Zinc
2.1
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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