Crispy oven-baked gluten-free quesadillas, crafted with wholesome ingredients, are not only a delightful culinary experience but also a powerhouse of nutrition. Aligning with the principles of the Whole Health Flexi-Plan diet, this dish offers a balanced blend of macronutrients and micronutrients, supporting overall well-being.
Sweet Potatoes: The Nutrient-Dense Root
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A, essential for vision and immune function. They also provide dietary fiber, aiding in digestion and promoting satiety.
Black Beans: Plant-Based Protein and Fiber
Black beans offer a substantial amount of plant-based protein and are high in soluble fiber, which can help lower blood cholesterol levels. They also contain antioxidants that combat oxidative stress. Mayo Clinic Health System
Red Bell Peppers: Vitamin C Powerhouse
Red bell peppers are exceptionally high in vitamin C, surpassing even oranges. This antioxidant supports immune health and skin integrity. Healthline
Red Onions: Antioxidant-Rich Allium
Red onions contain quercetin, a flavonoid with anti-inflammatory and antioxidant properties, contributing to heart health and blood sugar regulation. Healthline
Corn: Whole Grain Goodness
Corn provides essential B vitamins and dietary fiber, supporting energy metabolism and digestive health. It’s also naturally gluten-free, making it suitable for those with gluten sensitivities. Home
Avocado Oil: Heart-Healthy Fat
Avocado oil is rich in monounsaturated fats, particularly oleic acid, which is known to support heart health by reducing bad cholesterol levels. It also contains antioxidants like lutein, beneficial for eye health. Cleveland Clinic
Cumin: Digestive Aid
Cumin has been traditionally used to aid digestion. It possesses antimicrobial properties and may help in managing blood sugar levels. Healthline
Smoked Paprika: Antioxidant-Rich Spice
Smoked paprika contains capsaicin and other antioxidants that may help reduce inflammation and improve cholesterol levels. Healthline
Oregano: Herbal Immunity Booster
Oregano is rich in antioxidants and has antimicrobial properties, supporting immune health and potentially aiding in fighting infections. Healthline
Garlic Powder: Cardiovascular Support
Garlic powder contains allicin, which has been linked to reduced blood pressure and cholesterol levels, supporting cardiovascular health.
Onion Powder: Flavor and Health
Onion powder offers a concentrated source of antioxidants and compounds that may support heart health and reduce inflammation.
Cayenne Pepper: Metabolism Enhancer
Cayenne pepper contains capsaicin, which may boost metabolism and aid in weight management. It also has anti-inflammatory properties.
Pink Himalayan Salt: Mineral-Rich Seasoning
Pink Himalayan salt contains trace minerals like potassium and magnesium, which are essential for various bodily functions, including nerve transmission and muscle contraction. Real Simple
Lime Juice: Vitamin C and Digestive Aid
Lime juice is high in vitamin C, supporting immune function, and its acidity can aid in digestion by stimulating digestive enzymes.
Gluten-Free Tortillas: Safe Grain Alternative
Using certified gluten-free tortillas ensures the dish is suitable for individuals with celiac disease or gluten sensitivity, preventing adverse reactions and supporting digestive health.
Dietary Suitability
This dish aligns with the Whole Health Flexi-Plan diet, emphasizing balanced nutrition and whole foods. It’s also suitable for:
- Gluten-Free Diets
- Vegetarian Diets (with appropriate cheese selection)
- High-Fiber Diets
- Heart-Healthy Diets
- Anti-Inflammatory Diets
Final Thoughts
Crispy oven-baked gluten-free quesadillas, when prepared with nutrient-rich ingredients, offer a delicious and healthful meal option. Each component contributes unique health benefits, making this dish a valuable addition to various dietary plans focused on overall wellness.
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Crispy oven-baked gluten-free quesadillas
Description
Inspired by the Silver Fork Gluten Free and Whole Health Flexi-Plan philosophy, these quesadillas are oven-baked for extra crispiness without the grease. Made with wholesome gluten-free tortillas, plant-forward protein, fiber-rich black beans, sweet corn, and antioxidant-packed veggies, this recipe delivers crave-worthy flavor, crunch, and nutrition. Balanced to support weight management, gut health, and sustained energy, it’s a perfect choice for vibrant, holistic eating.
Ingredients
For the Filling
Homemade Gluten-Free Taco Seasoning
Pinch of cayenne pepper (optional)
Optional Toppings
Instructions
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Preheat Oven: Set to 425°F (220°C). Line a baking sheet with parchment or lightly brush with avocado oil.
Make the Filling:
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Heat oil in a skillet over medium-high.
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Sauté red onion, bell pepper, and sweet potato for 5–7 minutes.
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Add beans, corn, tomato paste, water, and seasoning. Simmer until mixture is thick but not wet. Cool slightly.
Assemble:
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Lay tortillas flat. Spread 1/4 of the filling on half of each tortilla. Top with cheese.
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Fold and press gently. Brush both sides with avocado oil.
Bake:
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Arrange on tray. Bake for 8 minutes.
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Flip, bake 5 minutes. Flip again, final 2–3 minutes or until golden and crispy.
Serve:
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Slice in halves. Serve immediately with toppings of choice.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 310kcal
- % Daily Value *
- Total Fat 11g17%
- Saturated Fat 2g10%
- Sodium 310mg13%
- Potassium 470mg14%
- Total Carbohydrate 38g13%
- Dietary Fiber 8g32%
- Sugars 3g
- Protein 10g20%
- Calcium 150 mg
- Iron 2.5 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
