cherry image
Spicy Spinach Quesadillas⏱ 35 min total
Recipes

Spicy Spinach Quesadillas

Per 1 serving · 218 g · 9 ingredients

Calories
455
23%
of a 2,000 cal day
  • Protein
    31g
    27% of calories
  • Carbs
    26g
    23% of calories
  • Fat
    25g
    49% of calories
Portion

At a glance

One serving of Spicy Spinach Quesadillas (218 g) has 455 calories, with 31 g of protein, 26 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (62% DV), Vitamin A (21% DV) and Vitamin K (65% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 63%, 61% and 31% of the daily value.

Per 100 g
209cal
medium energy density
Protein per 100 cal
6.8g
Net carbs
24g
carbs minus fiber
Fiber
1.9g
2.8 g sugar

High in

20%+ of the daily value

  • Protein62%
  • Vitamin A21%
  • Vitamin K65%
  • Thiamine24%
  • Riboflavin (B2)32%
  • Niacin47%

Good source of

10–19% of the daily value

  • Vitamin E11%
  • Choline12%
  • Potassium10%
  • Magnesium13%
  • Copper15%
  • Manganese16%

Watch

20%+ of the daily value

  • Sodium63%
  • Saturated fat61%
  • Cholesterol31%

Ingredients

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

Directions

Prep 10 minCook 25 min
  1. 1

    Pound the chicken breast to an even thickness.

  2. 2

    Heat olive oil in a pan over medium-high heat. Cook the chicken for 6-10 minutes per side, until cooked through to 165°F and juices run clear. Let it rest for five minutes, then cut into bite-sized pieces. Set aside.

  3. 3

    In a large skillet, heat water over medium heat. Add spinach, sprinkle with salt, and cover. Cook for about 5 minutes, stirring occasionally, until wilted.

  4. 4

    Drain the spinach in a colander, rinse with cold water, and squeeze out excess water. Set aside.

  5. 5

    Spray the skillet with cooking spray and heat over medium-high heat. Place a tortilla in the hot skillet and evenly spread a thin layer of cheese over the surface. Separate the cooked spinach leaves and spread over the cheese.

  6. 6

    When the cheese is mostly melted, add salsa and chicken onto half of the open tortilla. Carefully fold the other side of the tortilla over the top, creating a half-circle shape. Cook for about one minute longer before removing to a plate.

  7. 7

    Repeat with the remaining tortillas and serve.

Vitamins & minerals

Amounts for 1 serving (218 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A192 μg
21%
Vitamin C5 mg
5%
Vitamin D0.3 μg
2%
Vitamin E2 mg
11%
Vitamin K79 μg
65%
Thiamine0.3 mg
24%
Riboflavin (B2)0.4 mg
32%
Niacin8 mg
47%
Vitamin B61 mg
45%
Folate (B9)102 μg
25%
Vitamin B121 μg
25%
Pantothenic acid1 mg
21%
Choline65 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium507 mg
51%
Iron3 mg
33%
Potassium455 mg
10%
Magnesium56 mg
13%
Phosphorus475 mg
68%
Zinc2 mg
23%
Copper0.1 mg
15%
Manganese0.4 mg
16%
Selenium33 μg
60%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene957 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride15 μg—
Fructose1 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene1,515 μg—
Lysine2 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol113 μg—
Serine2 g—
Starch20 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 455 calories

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

  • 86min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 64min
    Swimming laps

Common questions

How many calories are in Spicy Spinach Quesadillas?

One serving of Spicy Spinach Quesadillas (1 serving) has 455 calories, which works out to 209 calories per 100 g. That is about 23% of a 2,000-calorie day.

Are Spicy Spinach Quesadillas high in protein?

It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Spicy Spinach Quesadillas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spicy Spinach Quesadillas?

1454 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spicy Spinach Quesadillas?

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

More recipes

View all