⏱ 20 min total

Pumpkin, Apple & Caramelized Onion Vegan Quesadilla

Name: Pumpkin, Apple & Caramelized Onion Vegan Quesadilla
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ medium Onion; ¹⁄₁₆ cup Vegetable broth; ½ tbsp Balsamic vinegar; ¼ cup Pumpkin; ½ tsp Maple syrup; ⅛ tsp Chili powder; ¹⁄₁₆ tsp Paprika; ¹⁄₁₆ tsp Rosemary; ¼ pinch Cayenne pepper; ¼ medium Apple; 1 tortilla, medium Flour tortillas

Per 1 serving · 235 g · 11 ingredients

Calories

220

11%
of a 2,000 cal day

Protein
5.3g
9% of calories
Carbs
44g
78% of calories
Fat
3.1g
12% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Pumpkin, Apple & Caramelized Onion Vegan Quesadilla (235 g) has 220 calories, with 5.3 g of protein, 44 g of carbohydrates and 3.1 g of fat. Most of its energy comes from carbs (78% of calories). It is high in Vitamin A (54% DV), thiamine (23% DV) and iron (33% DV).

Per 100 g

94cal

low energy density

Protein per 100 cal

2.4g

Net carbs

39g

carbs minus fiber

Fiber

5.2g

14 g sugar

High in

20%+ of the daily value

Vitamin A54%
Thiamine23%
Iron33%
Manganese22%
Selenium22%

Good source of

10–19% of the daily value

Dietary fiber19%
Vitamin C10%
Vitamin K11%
Riboflavin (B2)14%
Niacin13%
Vitamin B611%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Heat ¼ cup vegetable broth in a large skillet over medium heat. Thinly slice onions and add to the pan. Cook for about 30 minutes, stirring every 5 minutes, until dark and caramelized. Add 1-2 tablespoons more broth if needed to prevent sticking. Ensure the onions are in an even layer to promote caramelization.
2
While the onions cook, combine the pumpkin, maple syrup, chili powder, paprika, rosemary, and cayenne in a small bowl. Set aside. Slice the apple into thin slices.
3
Once caramelized, add the balsamic vinegar to the onions and stir to coat.
4
Lay a tortilla flat and spread a quarter of the pumpkin mixture over it. Top one half with a quarter of the onion mixture, followed by a quarter of the sliced apples. Fold the tortilla in half and set aside. Repeat with the remaining tortillas.
5
Heat a skillet over medium heat and lightly spray with cooking spray if needed. Cook the quesadillas for a few minutes on each side, until browned and crisp. Do not overcrowd the pan. Serve warm.

Vitamins & minerals

Amounts for 1 serving (235 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	488 μg	54%
Vitamin C	9 mg	10%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	13 μg	11%
Thiamine	0.3 mg	23%
Riboflavin (B2)	0.2 mg	14%
Niacin	2 mg	13%
Vitamin B6	0.1 mg	11%
Folate (B9)	76 μg	19%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	8%
Choline	15 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	98 mg	10%
Iron	3 mg	33%
Potassium	354 mg	8%
Magnesium	34 mg	8%
Phosphorus	133 mg	19%
Zinc	1 mg	5%
Copper	0.2 mg	18%
Manganese	1 mg	22%
Selenium	12 μg	22%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2,944 μg	—
Arginine	0.3 g	—
Aspartic acid	0.3 g	—
Beta carotene	4,366 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	17 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0.1 μg	—
Lysine	0.2 g	—
Maltose	1 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	20 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 220 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

42min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
31min
Swimming laps

Common questions

How many calories are in Pumpkin, Apple & Caramelized Onion Vegan Quesadilla?

One serving of Pumpkin, Apple & Caramelized Onion Vegan Quesadilla (1 serving) has 220 calories, which works out to 94 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Pumpkin, Apple & Caramelized Onion Vegan Quesadilla high in protein?

Not especially. It has 5.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pumpkin, Apple & Caramelized Onion Vegan Quesadilla keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pumpkin, Apple & Caramelized Onion Vegan Quesadilla?

404 mg per serving.

How much sugar is in Pumpkin, Apple & Caramelized Onion Vegan Quesadilla?

14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (235 g)

Calories220

% Daily Value*

Total fat 3.1g	4%
Saturated fat 0.8g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 404mg	18%
Total carbohydrate 44g	16%
Dietary fiber 5.2g	19%
Total sugars 14g
Protein 5.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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