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.
- Suitable for diets:
- High-Fiber
- High-Protein
- Vegetarian
Servings:
Why Diabetes Friendly?
- Plant Protein Balance: Extra-firm tofu and mozzarella cheese provide protein that may help slow digestion and support steadier blood sugar response when paired with carbohydrates.
- Higher Fibre Ingredients: Whole wheat tortilla, cabbage, carrot, kimchi, and green onion contribute fibre, which may help improve fullness and moderate glucose absorption.
- Moderate Portion Structure: Using a single tortilla with a vegetable-heavy filling may help keep carbohydrate portions more balanced compared to larger quesadillas.
- Vegetable Emphasis: Cabbage, carrot, kimchi, cilantro, and green onion add volume and nutrients with relatively few calories or sugars.
- Limited Added Sugar: The recipe does not include obvious added sugars, though exact amounts depend on the kimchi and tortilla brands used.
- Baked Instead Fried: Baking instead of deep-frying can reduce excess fat and calories while still creating a crispy texture.
- Flexible Sodium Control: Sodium can be reduced by using low-sodium soy sauce or rinsing kimchi lightly before use.
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Equipment
- Mixing bowl
- Baking sheet
Ingredients
- tofu (extra-firm, crumbled or shredded ) ½ cup
- kimchi (chopped) 2 tbsp
- cabbage (shredded ) ¼ cup
- carrot (shredded ) 2 tbsp
- green onion (sliced) 1
- garlic powder ½ tsp
- black pepper ¼ tsp
- sesame oil ½ tsp
- tortilla (low carb) 1 medium
- mozzarella cheese (shredded ) 2 tbsp
- cilantro (chopped) 1 tbsp
- soy sauce (low sodium ) ½ tsp
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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.
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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.
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FAQ
- Can I make this recipe vegan?
Yes. Replace the mozzarella with a dairy-free cheese alternative or omit the cheese entirely. - Is this recipe low in carbohydrates?
It may be moderate in carbohydrates rather than strictly low-carb because of the whole wheat tortilla. Exact carb content depends on the tortilla brand and serving size. - How can I make this lower in sodium?
Use reduced-sodium soy sauce, choose lower-sodium kimchi if available, and limit added soy sauce at serving. - Can I prepare this ahead of time?
Yes. The filling can be mixed in advance and refrigerated for up to 2 days. Bake just before eating for best texture. - What can I use instead of tofu?
You could substitute cooked chicken, scrambled eggs, or beans, though this would change the dietary classification and nutrition profile. - Is this suitable for diabetes-conscious eating?
It may fit into a balanced diabetes-conscious meal pattern because it combines protein, fiber, and vegetables with moderate carbohydrates, though portion size and sodium content still matter.
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Nutrition
Per serving
Calories: 246.1kcal
Carbohydrates: 11g
Fiber: 3.7g
Sugar: 3.3g
Fat: 14.4g
Saturated Fat: 4.9g
Trans Fat:
Protein: 19.3g
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.
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