Delicious Quesadilla with Fresh Mushroom and Spinach

Heart-Healthy Mushroom Spinach Quesadilla Recipe (Easy & Flavor-Packed)

Quesadilla are a super easy and versatile dish. Their flavor changes quickly based on what you stuff it with; from chicken, pork to beans and veggies. I needed to make a quick dinner this week but of course it has to be flavorful. So I opted to make this delicious mushroom spinach quesadilla. Packed with fiber-rich vegetables, heart-friendly olive oil, and bold spices like smoked paprika, this recipe is heart healthy, delicious and super quick to make. 

Unlike traditional quesadillas that lean heavily on cheese and refined ingredients, this version balances indulgence with nutrition. The combination of mushrooms, spinach, onion, and garlic delivers antioxidants, vitamins, and plant-based compounds known to support cardiovascular wellness.

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Why This Quesadilla Is Heart Healthy

1. Mushrooms:
Mushrooms are low in calories and sodium but rich in potassium and antioxidants. Potassium helps regulate blood pressure, an essential factor in heart health.

2. Fresh Spinach:
Spinach is loaded with nitrates, which may help improve blood vessel function and circulation. It’s also high in fiber, vitamin K, and folate.

3. Olive Oil:
Using extra virgin olive oil instead of butter adds heart-healthy monounsaturated fats that support healthy cholesterol levels.

4. Garlic & Onion:
Both contain compounds linked to improved cardiovascular function and reduced inflammation.

5. Smoked Paprika:
Beyond adding a smoky depth of flavor, paprika contains antioxidants that support overall heart health.

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Ingredients

For the vegetable filling:

• 1 tablespoon extra virgin olive oil

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 ½ cups fresh mushrooms, sliced

• 2 cups fresh spinach

• ½ teaspoon smoked paprika

• Freshly ground black pepper to taste

For the quesadilla:

• 2 tortillas

• ½ cup part-skim mozzarella or chunks of pepper jack for a extra kick 

• Optional: red pepper flakes or fresh cilantro

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Step 1: Cook the Mushroom Spinach Filling

1. Heat olive oil in a large skillet over medium heat.

2. Add the chopped onion and sauté for 2–3 minutes until translucent.

3. Stir in minced garlic and cook for about 30 seconds, just until fragrant.

4. Add sliced mushrooms. Cook for 5–7 minutes until they release their moisture and begin to brown.

5. Add fresh spinach and cook until wilted, about 2–3 minutes.

6. Sprinkle smoked paprika and black pepper over the mixture. Stir well and remove from heat.

The key here is not rushing the mushrooms. Let them brown properly, that’s where the deep, savory flavor develops.

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Step 2: Cook the Quesadilla

1. Place one whole tortilla on the oiled pan

2. Spread the cooked mushroom spinach mixture evenly over half of the tortilla.

3. Put cheese evenly over the vegetables.

   

4. Fold the tortilla in half and finish cooking 

   

Keep the cheese moderate. You want just enough for binding the quesadilla, not so much that it overwhelms the vegetables. 

For extra crispiness, you can lightly brush the outside of the tortilla with a small amount of olive oil before cooking.

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Serving Suggestions

Pair your heart-healthy mushroom spinach quesadilla with:

• Fresh salsa

• Homemade guacamole

  
  https://www.heartnflavor.com/2026/01/heart-healthy-guacamole-recipe.html
  

• A side salad 

           https://www.heartnflavor.com/2025/07/lets-talk-salads-salads-are-healthy-but.html

• Plain Greek yogurt instead of sour cream

These additions keep the meal balanced while adding fiber and healthy fats.

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How to Make It Even Healthier

If you want to take this recipe to the next level for cardiovascular support:

• Add black beans for extra plant-based protein and fiber.

• Use low-sodium cheese

• Choose high-fiber, sprouted grain tortillas.

• Serve with a side of mixed greens, heart healthy homemade guacamole

Small swaps add up. Heart health isn’t about perfection — it’s about consistent, smart choices.

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Final Thoughts

This mushroom spinach quesadilla proves that heart-healthy eating doesn’t have to feel restrictive. With bold smoky flavor from paprika, savory mushrooms, and nutrient-packed spinach, it delivers both taste and nutrition in under 20 minutes.

If you’re building a heart-conscious weekly meal plan, add this to your recipe bucket. It’s simple, satisfying, and supports long-term cardiovascular wellness without feeling like “diet food.”

Your heart will thank you and your your taste buds will love it.