Baked Spinach Mushroom Quesadillas

🧀 Mediterranean Baked Spinach Mushroom Quesadillas

🕒 Total Time

35 minutes
Serves: 4 (makes 8 wedges)

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🥣 Ingredients

For the Filling

• 1½ tbsp extra-virgin olive oil

• 2 garlic cloves, minced

• 1 small onion, finely diced

• 2 cups mushrooms, sliced (cremini, button, or portobello)

• 3 cups fresh spinach (or 1 cup frozen, thawed and squeezed dry)

• ¼ tsp sea salt

• Black pepper, to taste

• ½ tsp dried oregano (or za’atar for a Levantine twist)

• ¼ tsp red pepper flakes (optional for mild heat)

Cheeses (Mediterranean blend)

• ½ cup crumbled feta cheese

• ½ cup shredded mozzarella (or kasseri / provolone for Mediterranean meltiness)

• 2 tbsp grated Parmesan (optional for richness)

For Assembly

• 4 large whole wheat or spinach tortillas (or low-carb lavash wraps)

• 1–2 tbsp olive oil (for brushing)

Optional Add-Ins

• Chopped sun-dried tomatoes

• Sliced black or Kalamata olives

• Chopped fresh herbs — parsley, basil, or dill

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🔥 Instructions

1. Preheat Oven

   • Preheat to 400°F (200°C).

   • Line a baking sheet with parchment paper or lightly oil it.

2. Cook the Filling

   • Heat olive oil in a skillet over medium heat.

   • Add onion and cook 3–4 minutes until translucent.

   • Add garlic and mushrooms; sauté until mushrooms are golden and their moisture evaporates (about 6–7 minutes).

   • Add spinach, salt, pepper, oregano, and red pepper flakes.

   • Stir just until spinach wilts, then remove from heat.

   • Let the mixture cool slightly, then stir in the feta, mozzarella, and Parmesan.

3. Assemble Quesadillas

   • Place a tortilla on a flat surface.

   • Spread ½ of the filling evenly over half of it, fold over, and press lightly.

   • Repeat with the remaining tortillas.

4. Bake

   • Place folded quesadillas on the prepared baking sheet.

   • Brush the tops lightly with olive oil.

   • Bake 10–12 minutes, flip carefully, and bake another 8–10 minutes, until golden and crisp.

5. Slice & Serve

   • Let cool for 2 minutes, then cut each quesadilla into wedges.

   • Serve warm with dips.

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🍅 Serving Ideas

Serve with:

• Greek yogurt–tahini sauce (mix yogurt, lemon juice, tahini, garlic, salt)

• Tzatziki (yogurt + cucumber + dill + garlic)

• Fresh tomato basil salsa or Mediterranean hummus dip

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💡 Tips & Variations

• Add Protein: Add shredded chicken, chickpeas, or tuna to the filling.

• Low-Carb Option: Use low-carb tortillas or grilled eggplant slices instead.

• Vegan Version: Replace cheese with crumbled tofu + nutritional yeast or vegan feta.

• Make-Ahead: You can assemble and refrigerate the quesadillas for up to 24 hours before baking.

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🌿 Nutrition (approx. per serving)

(depends on tortillas and cheese)

• Calories: ~300

• Protein: 18–22 g

• Carbs: 20–25 g (lower with low-carb wraps)

• Fat: 16 g (mostly from olive oil and feta — healthy fats!)