Mediterranean Quesadillas with Spinach, Feta, Mozzarella & Red Onion (Anti-Inflammatory Recipe)
These Mediterranean quesadillas are a crispy, golden-brown fusion of bold Greek flavors and comforting Mexican technique. Packed with anti-inflammatory ingredients like spinach, extra virgin olive oil, red onion, and calcium-rich feta cheese, this recipe delivers both flavor and wellness benefits.
Perfect for a healthy lunch recipe, clean eating meal plan, or weight-loss friendly dinner, these quesadillas are loaded with antioxidants, fiber, and protein while keeping refined ingredients minimal.
🫓 Ingredients (Serves 4)
For the Quesadillas:
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4 large whole-wheat tortillas (high-fiber option)
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2 cups fresh spinach (rich in antioxidants)
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½ cup red onion, finely diced
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¾ cup crumbled feta cheese
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1 cup shredded mozzarella cheese (or fresh mozzarella)
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1 tablespoon extra virgin olive oil
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1 clove garlic, minced
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½ teaspoon dried oregano
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¼ teaspoon crushed red pepper flakes (optional)
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Sea salt & black pepper to taste
Optional Add-Ins (Boost Anti-Inflatory Benefits):
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1 tablespoon chopped fresh parsley
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1 tablespoon chopped fresh basil
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¼ cup sun-dried tomatoes (healthy fats + polyphenols)
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½ teaspoon turmeric (powerful anti-inflammatory spice)
👩🍳 Step-by-Step Instructions
1️⃣ Sauté the Filling
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Heat olive oil in a skillet over medium heat.
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Add garlic and red onion; sauté for 2–3 minutes until fragrant.
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Add spinach and cook until wilted (about 2 minutes).
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Stir in oregano, salt, pepper, and optional turmeric.
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Remove from heat and let cool slightly.
2️⃣ Assemble the Quesadillas
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Lay tortilla flat.
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Spread spinach mixture evenly on one half.
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Sprinkle feta and mozzarella over the top.
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Fold tortilla in half.
3️⃣ Cook Until Crispy
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Heat a clean skillet over medium heat.
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Cook each quesadilla 2–3 minutes per side until golden brown and cheese is melted.
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Slice into triangles.
4️⃣ Garnish & Serve
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Sprinkle with fresh parsley or basil.
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Serve warm.
🌿 Why This Is Anti-Inflammatory
This recipe includes ingredients commonly associated with reducing inflammation:
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Spinach – rich in vitamin K and antioxidants
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Extra virgin olive oil – contains oleocanthal (natural anti-inflammatory compound)
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Red onion – high in quercetin
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Feta cheese – easier to digest than many cheeses
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Garlic – supports immune function
Perfect for a Mediterranean diet meal plan, known for heart health and longevity benefits.
🍽 Serving Suggestions
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Serve with Greek yogurt tzatziki sauce
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Pair with a Mediterranean cucumber salad
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Add a side of lemon lentil soup for a balanced anti-inflammatory dinner
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Serve with hummus for extra plant-based protein
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Enjoy with a glass of sparkling water + lemon for a clean eating vibe
🔄 Delicious Variations
🥑 1. Avocado Spinach Quesadilla
Add sliced avocado before folding for healthy fats and creaminess.
🍗 2. High-Protein Version
Add grilled chicken or chickpeas for extra protein.
🌱 3. Vegan Mediterranean Quesadilla
Replace cheeses with plant-based mozzarella and tofu feta.
🌶 4. Spicy Greek Style
Add kalamata olives and a drizzle of hot honey.
🥬 5. Low-Carb Option
Use almond flour or low-carb tortillas.
🥗 Estimated Nutrition (Per Serving – 1 Quesadilla)
Approximate values:
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Calories: 390–420 kcal
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Protein: 18g
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Carbohydrates: 32g
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Fiber: 5g
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Fat: 22g
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Saturated Fat: 9g
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Calcium: 25% DV
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Iron: 15% DV
Nutrition will vary based on tortilla type and cheese quantities.
❓ Related Questions People Ask
Are quesadillas healthy?
Yes — when made with whole ingredients, healthy fats, and nutrient-dense fillings, they can fit into a balanced Mediterranean diet.
Is feta anti-inflammatory?
Feta contains beneficial nutrients and is often better tolerated than processed cheeses, especially when consumed in moderation.
Can I meal prep these?
Yes. Assemble ahead of time and refrigerate up to 24 hours before cooking.
Can I freeze them?
Yes. Freeze uncooked quesadillas with parchment between layers for up to 2 months.
What tortillas are healthiest?
Whole wheat, sprouted grain, or low-carb high-fiber tortillas are the best choices.
🧠 Pro Cooking Tips
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Don’t overload with filling — prevents soggy tortillas.
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Cook on medium heat for even browning.
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Use a cast iron skillet for extra crispiness.
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Let rest 1–2 minutes before slicing.
💚 Final Thoughts
These Mediterranean Spinach & Feta Quesadillas are the perfect balance of indulgent comfort food and functional nutrition. Whether you’re following a Mediterranean diet, anti-inflammatory meal plan, clean eating lifestyle, or high-protein weight-loss strategy, this recipe delivers flavor without compromise.
