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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.
Servings: 1 serving
Calories: 277.3kcal
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes

Ingredients

  • 1 tortilla whole wheat, medium (8 inch)
  • 2 tbsp hummus
  • 2 tbsp carrots shredded
  • 2 tbsp red bell pepper thinly sliced
  • 1 tbsp red onion thinly sliced
  • ¼ avocado thinly sliced
  • ½ tbsp jalapeño sliced (optional)
  • ¼ cup spinach roughly chopped
  • 2 tbsp cheese shredded
  • 1 tbsp cilantro roughly chopped
  • lime wedges optional, for garnish

Equipment

  • Baking sheet

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

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.

Nutrition

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.