Mediterranean Quesadillas with Spinach, Feta, Mozzarella, and Red Onion
Mediterranean Quesadillas with Spinach, Feta, Mozzarella, and Red Onion combine the best of two beloved cuisines: the vibrant, healthful flavors of the Mediterranean diet and the comforting, melty appeal of Mexican quesadillas.
This unique fusion dish brings together nutrient-rich spinach, tangy feta cheese, creamy mozzarella, and zesty red onion, all tucked within a warm flour tortilla and crisped to perfection. The Mediterranean region is renowned for its emphasis on wholesome ingredients like leafy greens, olives, cheese, and aromatic herbs.
By integrating these components with the Mexican staple of quesadillas—a dish that typically features tortillas filled with cheese and other ingredients before being grilled—you get a simple yet remarkable meal that works for lunch, dinner, or even an indulgent brunch.
This recipe was created for busy home cooks seeking a satisfying, quick-to-make dish that doesn’t compromise on nutrition or taste.
The blend of creamy and sharp cheeses melds beautifully with the fresh, slightly sweet notes of spinach and the mild pungency of red onion, creating a harmonious flavor profile reminiscent of Spanakopita, but with an easy, modern twist.
Whether you’re experimenting with weeknight dinners or catering to guests with vegetarian preferences, these Mediterranean Quesadillas are a delightful, crowd-pleasing option. Plus, they offer a hearty dose of vitamins, calcium, and protein, aligning perfectly with the healthful spirit of Mediterranean cuisine while still being kid-friendly and accessible.
Ingredients
- 4 large flour tortillas
- 2 cups fresh baby spinach, roughly chopped
- 1 cup crumbled feta cheese
- 1 cup shredded mozzarella cheese
- 1 small red onion, thinly sliced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- Cooking spray or additional olive oil, for grilling
Instructions
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced red onion and sauté for 3-4 minutes until soft and slightly caramelized.
- Add the chopped spinach to the skillet with a pinch of salt and cook for another 2-3 minutes, until the spinach wilts. Remove from heat and set aside.
- In a small bowl, mix the crumbled feta cheese and shredded mozzarella together.
- Lay out two tortillas flat on a work surface. Evenly distribute the spinach and red onion mixture across each tortilla.
- Sprinkle the cheese mixture over the vegetables, then season with oregano and black pepper.
- Top each with a second tortilla, pressing down gently to seal.
- Brush the tops with olive oil or spray lightly with cooking spray.
- Heat a clean skillet or large non-stick pan over medium heat. Carefully place one quesadilla in the pan, oiled side down.
- Cook for 2-3 minutes, pressing gently, until golden brown. Brush the uncooked side with oil, flip, and cook for another 2-3 minutes until both sides are crisp and cheese is melted.
- Remove from the skillet, let cool for 1 minute, then cut into wedges. Repeat with the remaining quesadilla.
- Serve warm and enjoy with your favorite Mediterranean accompaniments like tzatziki, hummus, or a fresh salad.
Nutritional Information
Each Mediterranean Quesadilla with Spinach, Feta, Mozzarella, and Red Onion provides a balanced mix of macronutrients and vital vitamins. A single serving (one-quarter of a quesadilla) contains approximately 210 calories, making it a lighter main dish or a substantial snack.
With around 8 grams of protein from the combination of feta and mozzarella cheese, this dish supports muscle maintenance and growth. The spinach adds significant nutritional value, including vitamins A, C, and K, along with iron, magnesium, and fiber, which support immune function, bone health, and digestion.
Olive oil brings healthy fats, predominantly monounsaturated, that are pivotal in the Mediterranean diet and benefit heart health. Feta cheese, though a bit salty, offers a lower fat option compared to many cheeses and adds calcium critical for bones. The red onion contributes antioxidants like quercetin and additional dietary fiber.
The use of whole wheat tortillas can further boost fiber content and B vitamins if you wish. Overall, these quesadillas offer a moderate calorie count, limited saturated fat, and valuable micronutrients. For those monitoring sodium intake, reducing the added salt and opting for low-sodium feta are easy adjustments.
This meal can fit into balanced diets, providing lasting energy without excessive heaviness or guilt.
Wine and Beverage Pairings
These Mediterranean Quesadillas pair wonderfully with light and vibrant beverages that complement their fresh and tangy flavors. Choose a crisp white wine like Sauvignon Blanc or a citrusy Pinot Grigio, both of which enhance the feta and balance the spinach.
For a non-alcoholic option, consider sparkling water with a squeeze of lemon or a pitcher of homemade iced mint tea. If you prefer a beer pairing, opt for a light pilsner or a Mediterranean-style wheat beer.
Bright citrus spritzers or herbal lemonades also bring a refreshing contrast to the savory richness of the dish, making your dining experience perfectly rounded.
Cooking Tips and Variations
For the most flavorful Mediterranean Quesadillas with Spinach, Feta, Mozzarella, and Red Onion, use fresh, high-quality spinach and authentic Greek feta for the best tangy taste.
If you prefer a softer filling, wilt the spinach and onions until just tender, or opt for a slightly crispier vegetable profile by sautéing them for less time. Be sure to distribute the cheese evenly so every bite has a balance of feta’s saltiness and mozzarella’s creamy melt.
Cooking the quesadillas over medium heat is key; too high heat can burn the tortillas before the cheese fully melts. For a gluten-free option, choose gluten-free tortillas. If you’re serving a larger group, you can prepare the filling and cheese mixture in advance, and assemble the quesadillas just before cooking.
Customize further by adding sliced black olives, sun-dried tomatoes, or roasted red peppers for extra Mediterranean flair. Experiment with whole wheat or spinach tortillas for varied textures and added nutrients. For those who enjoy a little heat, incorporate a sprinkle of crushed red pepper flakes into the filling.
Finally, pair with homemade dips like tzatziki, baba ganoush, or a lemony hummus for even more delicious layers.
Serving Suggestions
Serve Mediterranean Quesadillas with Spinach, Feta, Mozzarella, and Red Onion while hot from the skillet, cut into neat wedges for easy sharing. Arrange the quesadilla slices on a large platter, ideally with a side of classic Mediterranean accompaniments.
A fresh Greek salad with cucumbers, cherry tomatoes, Kalamata olives, and a drizzle of olive oil makes a colorful and crunchy partner. Add small bowls of creamy hummus, tzatziki, or baba ganoush for dipping, which provide cooling and tangy contrasts to the warm, cheesy quesadillas.
For a main course presentation, pair the quesadillas with a light lentil or orzo salad garnished with fresh herbs like dill or parsley. Garnish the serving platter with wedges of lemon for those who enjoy an extra citrus note.
If entertaining, offer a mezze board with assorted roasted vegetables, stuffed grape leaves, and marinated olives alongside the quesadilla slices for a true Mediterranean spread. These quesadillas also make fantastic appetizers for parties—prepare mini versions with smaller tortillas and cut into bite-sized portions for easy hors d’oeuvres.
Finally, don’t forget a handful of arugula or baby greens tossed with lemon and olive oil to round out the meal and add a touch of peppery freshness.
Health Benefits
Mediterranean Quesadillas with Spinach, Feta, Mozzarella, and Red Onion pack considerable health benefits, thanks to their emphasis on vegetables, quality cheeses, and olive oil. Spinach is a powerful source of antioxidants, vitamins, and minerals, supporting heart health, reducing inflammation, and promoting optimum vision and bone strength.
Feta cheese offers tangy flavor at a lower fat content than many cheese varieties, and it is rich in calcium, essential for bone health. Mozzarella adds smooth melt and protein to help keep you satiated.
Olive oil, especially extra virgin, is celebrated in the Mediterranean diet for its monounsaturated fats, which can help lower bad cholesterol and support cardiovascular well-being. Red onion contributes immune-boosting vitamin C and beneficial plant compounds that may aid in reducing inflammation and supporting healthy blood sugar levels.
When prepared with whole grain tortillas, this meal boosts fiber and sustains digestion. Overall, this recipe supports balanced eating patterns, encourages vegetable intake, and provides both immediate energy and long-term health-promoting nutrients—all within a satisfying, crave-able package.
Frequently Asked Questions
You can sauté the vegetables and prepare the cheese mixture in advance, storing them in the refrigerator for up to two days. Assemble and grill the quesadillas just before serving for the crispest, freshest result.
Yes, you can substitute or add cheeses like goat cheese for extra tang, or provolone for a mild melt. However, using both feta and mozzarella gives the authentic Mediterranean flavor and texture balance.
Great sides include Greek salad, hummus, tzatziki, roasted vegetables, or a simple green salad with lemon vinaigrette.
The recipe as written uses flour tortillas, but you can easily substitute gluten-free tortillas to accommodate gluten sensitivities or dietary restrictions.
Let any leftover quesadillas cool completely, then wrap tightly and refrigerate for up to two days. Reheat in a skillet or oven to restore crispness.
Mediterranean Quesadillas with Spinach, Feta, Mozzarella, and Red Onion are an inspired cross-cultural recipe that brings together the nutritious excellence of the Mediterranean kitchen and the comfort of a classic quesadilla. Filled with fresh spinach, tangy feta, melty mozzarella, and aromatic red onions, each bite delivers vibrant flavor and satisfying texture. This dish is easy to customize—with endless variations or adjustments for special diets—and equally well-suited for quick weeknight dinners, entertaining, or a wholesome lunch. Not only are they delicious, but these quesadillas bring meaningful health benefits, making them a fantastic addition to any meal plan. Enjoy crafting this delightful fusion and share the flavors of the Mediterranean and Mexican cuisines on your next menu.
Ingredients
- 4 large flour tortillas
- 2 cups fresh spinach, chopped
- 3/4 cup crumbled feta cheese
- 1 cup shredded mozzarella cheese
- 1/2 medium red onion, thinly sliced
- 1 tablespoon olive oil
- 1/2 teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
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1Heat olive oil in a large skillet over medium heat. Add the sliced red onion and sauté for 2-3 minutes until slightly softened.
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2Add chopped spinach to the skillet and cook until wilted, about 1-2 minutes. Season with dried oregano, salt, and black pepper. Remove from heat.
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3Lay tortillas flat. Sprinkle mozzarella cheese on one half of each tortilla, then spoon the spinach and onion mixture over the cheese. Top with crumbled feta cheese.
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4Fold the tortillas in half to enclose the fillings.
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5Wipe the skillet clean and return to medium heat. Place quesadillas in the skillet, two at a time if needed, and cook for 2-3 minutes per side until golden brown and cheese has melted.
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6Remove from skillet, let cool slightly, then slice into wedges and serve warm.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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