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Easy Baked Kimchi Tofu Quesadilla

This Crispy Kimchi Tofu Quesadilla is a quick, high-protein vegetarian meal made with tofu and kimchi. Baked until golden and crispy, it’s a flavourful high-fibre option ready in about 20 minutes.
Servings: 1
Calories: 246.1kcal
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes

Ingredients

  • ½ cup tofu extra-firm, crumbled or shredded
  • 2 tbsp kimchi chopped
  • ¼ cup cabbage shredded
  • 2 tbsp carrot shredded
  • 1 green onion sliced
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • ½ tsp sesame oil
  • 1 medium tortilla low carb
  • 2 tbsp mozzarella cheese shredded
  • 1 tbsp cilantro chopped
  • ½ tsp soy sauce low sodium

Equipment

  • Mixing bowl
  • Baking sheet

Instructions

  • Preheat oven to 425°F. Line a baking sheet with parchment paper if desired.
  • Shred tofu using a box grater or crumble with your hands into small pieces. Spread onto paper towel and let sit for a few minutes to absorb excess moisture.
    ½ cup tofu
  • In a bowl, mix tofu, kimchi, cabbage, carrot, green onion, garlic powder, black pepper, sesame oil and soy sauce.
    2 tbsp kimchi, ¼ cup cabbage, 2 tbsp carrot, 1 green onion, ½ tsp garlic powder, ¼ tsp black pepper, ½ tsp sesame oil, ½ tsp soy sauce
  • Place tortilla on the baking sheet. Sprinkle cheese over one half, then top with the tofu mixture followed by the cilantro. Fold tortilla over.
    1 medium tortilla, 2 tbsp mozzarella cheese, 1 tbsp cilantro
  • Bake for 10–12 minutes, carefully flipping halfway through, until golden and crispy and the cheese is melted.

Cooking Tips

  • Boost Protein: Add more tofu or edamame for additional protein while keeping the meal vegetarian.
  • Lower Sodium: Use low-sodium soy sauce and reduce the amount of kimchi if sodium intake is a concern.
  • Increase Fibre: Add extra cabbage, spinach, or mushrooms to increase fibre and vegetable volume without greatly increasing carbs.
  • Improve Crispiness: Press tofu well and avoid overfilling the tortilla so the quesadilla crisps evenly in the oven.
  • Meal Prep Friendly: Prepare the tofu-vegetable filling ahead of time and refrigerate for up to 2 days before assembling.
  • Control Portions: Pair one quesadilla with a side salad or non-starchy vegetables for a more balanced meal.

Nutrition

Nutrition Facts
Easy Baked Kimchi Tofu Quesadilla
Serving Size
 
1 quesadilla
Amount per Serving
Calories
246.1
% Daily Value*
Fat
 
14.4
g
22
%
Saturated Fat
 
4.9
g
31
%
Cholesterol
 
23.4
mg
8
%
Sodium
 
461.3
mg
20
%
Potassium
 
261.4
mg
7
%
Carbohydrates
 
11
g
4
%
Fiber
 
3.7
g
15
%
Sugar
 
3.3
g
4
%
Protein
 
19.3
g
39
%
Vitamin C
 
10.6
mg
13
%
Vitamin D
 
0.1
µg
1
%
Calcium
 
345.5
mg
35
%
Iron
 
2.9
mg
16
%
Magnesium
 
22
mg
6
%
Zinc
 
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.