Easy Cheesy Quesadillas with Black Beans, Mushrooms and Kale

To say I’m passionate about Mexican food is an understatement.
I love the smokiness of cumin and chipotle peppers, spicy shredded meats, tender black beans, melted cheese, and creamy avocado when it’s all wrapped into a flour tortilla.
Kale Quesadillas

Kale Quesadillas

Unfortunately, all those delicious ingredients pack a lot of fat and calories, so I needed to conjure up a healthier quesadilla recipe.

Black Beans and Kale Quesadilla

Black Beans and Kale Quesadilla

I can’t think of a better way to skinny up a recipe than to swap out the meat and some of the cheese for colorful leaves of kale and meaty mushrooms.

Kale Quesadillas

This easy quesadilla recipe had all my favorite flavors, and I managed to shave off a few of the calories and fat, without sacrificing taste.

Happy, healthy cooking!


Kale Quesadillas
Prep time
Cook time
Total time
  • 1 cup onion, finely chopped
  • 4 cups kale, chopped
  • 1 cup mushroom , sliced
  • 1 cup black beans, rinsed and drained
  • 1 tablespoon chili powder
  • ½ teaspoon cumin
  • ½ cup cilantro, finely chopped
  • ¼ small avocado
  • ¼ cup low fat sour cream
  • 1 teaspoon lime zest
  • 2 tablespoon lime juice
  • ½ teaspoon chili powder
  • 8 tablespoons low fat Mexican Cheese, shredded
  • 4 small flour or corn tortillas
  1. Heat a non-stick skillet over medium heat and spray with cooking spray. When the oil is hot add onions and cook for 5 minutes to soften. If necessary, add a few tablespoons broth or water to keep from burning.
  2. Add kale and mushrooms and cook another 3 - 4 minutes to wilt kale and tenderize the mushrooms.
  3. Add beans, one tablespoon lime juice, 1 tablespoon chili powder and cilantro and heat through for another 3 - 4 minutes. Remove and set aside.
  4. In another small bowl combine mashed avocado, sour cream, lime zest, remaining lime juice, and ½ teaspoon chili powder. Mix to thoroughly combine.
  5. Top one tortilla with 2 tablespoons cheese and half the kale mixture. Spread it out evenly, then top with another 2 tablespoons cheese. Top with another tortilla.
  6. Heat a dry non-stick skillet over medium heat and spray with cooking spray. Gently place your kale tortillas in the skillet and cook for 3 - 4 minutes to lightly brown and melt some of the cheese.
  7. With a large spatula, gently flip the quesadilla over to brown the other side for another 3 - 4 minutes.
  8. Serve with avocado sour cream.
Calories: 454
Weight Watchers PointsPlus 11
Total Fat: 17.97g
Cholesterol: 45mg
Sodium: 601mg
Total Carbs: 47.19g
Dietary Fiber: 13.75g
Sugars: 4.11g
Protein: 29.95g
Nutrition Information
Serving size: 2

 Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.

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Thank you for sharing!



    • says

      I have a pile of broccoli in the frig. I’ll have to try that this week for lunch. Sounds like a good work day meal. Thanks for visiting Liz!

  1. says

    My mom would love this recipe. She is really trying to eat more kale for it’s health benefits.

    She would have to substitute the black beans, but that would be easy to do.


  2. says

    don’t look paw – she done left out the meat!
    actually, from the look of the beans and kale, I could eat them without the tortilla – love it…

  3. Cindy @ Once Upon a Loaf says

    Wow, this is an awesome way to slim down Mexican! I’ve been wanting to get on a kale kick and just bought some. I will pick up some tortillas tomorrow and try these out this week!

  4. says

    Kale has such a terrific flavor. Combine it with the beans and the spices, and most people would never notice they’re not eating meat! These sounds great – wonderful idea. Bet Swiss Chard would also be terrific in this. Really nice recipe – thanks.


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