20 Min. Meal Series - High Protein Vegan Quesadilla

| HIGH PROTEIN VEGAN QUESADILLA |

Another quick and efficient 20 minutes or less meal option for those busy days when you want something thats delicious, packs protein & fiber, and satisfies lunch hunger.

Recipe notes:

When I made this I actually 4x the recipe so that I could have meal prep for the following three days. To do this just multiply the ingredients by four and follow the same direction of mixing everything in a bowl but then keep the mixture in the fridge. When you're ready to eat you can scoop the filling into a tortilla and pan fry it until golden and crispy. By taking a bit of extra time to prep more filling on the first day, each day after makes this 20 minute meal into a 5 minute quickie! 

Or of course, simply follow the single serving recipe listed below for a 20 minute or less, last minute meal! Enjoy!

 

Recipe makes one serving (Read "Recipe Notes" for meal prep suggestions):

501 cals - 17g fat - 58 carbs - 29g protein 

 

Ingredients:

1/2 brick smoked tofu, grated

1/3 cup black beans 

30g vegan cheddar cheese, grated (I used 1/7th of the brick linked)

1 tbsp taco seasoning (or a mixture of: paprika, cumin, garlic powder, onion powder, chili, and oregano)

1-2 tbsp salsa 

1/3 red bell pepper, chopped 

1/4 jalapeno, chopped 

1 sprouted grain ezekiel tortilla

 

Recipe:

Grate the tofu and add to a mixing bowl.

Grate vegan cheddar and add to mixing bowl.

Add in black beans, taco seasoning, salsa, chopped bell pepper, and chopped jalapeno.

Mix everything together well.

Warm a pan to medium heat.

Add in tortilla and scoop the mixture onto one side.

Fold the tortilla in half closing the quesadilla.

Press down well so it stays closed.

Place a lid over the pan and allow to cook for 3-4 minutes. Having a closed lid allows for the cheese to get melty! 

Remove the lid, flip the quesadilla and cook another 2-3 minutes or until golden on the second side.

Remove from pan, slice in half or quarters and enjoy with a side of salsa.

 

 

Looking for more high protein plant-based recipes? Make sure to check out the High Protein Vegan E-Book Collection for tasty, fast, and delicious recipes to keep you're nutrition on point.