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Vegan Mushroom Quesadilla

Estimated time to read 4 minutes

The perfect vegan Mexican food dish! A warm, healthy quesadilla filled with diced vegetables, greens and guacamole!

Vegan Mushroom Quesadillas 

When it comes to living a vegan lifestyle, there are so many benefits! The vegan diet has been found to promote weight loss, reduce the risk of heart disease, and manage diabetes.

If you’re interested in trying the vegan diet but unsure about what foods you’d even incorporate into your daily routine … don’t worry! Following the vegan diet is easier than ever, not to mention tasty. In this blog post, we’re sharing a delicious vegan mushroom quesadilla recipe–plus, tips for making your best quesadilla yet, vegan or otherwise! ;)

Tips for making your quesadilla healthy

For those who think quesadillas can’t be made healthy, this section is for you! There are a few simple tricks and swaps to make your quesadilla healthy while never compromising on amazing flavor.

Add plenty of veggies!

This is huge, especially for those on the vegan diet! When cooked, certain veggies, such as mushrooms, have a rich meat-like flavor and texture. The good news is that you truly can’t go wrong when it comes to adding vegetables in your quesadilla.

Cauliflower? Why not! Love brussels sprouts? Nothing is off limits! When vegetables are coated in taco seasoning, they blend right into a quesadilla.

Swap butter for olive oil

Many quesadilla recipes call for butter, which is typically high in calories and fat. Those looking for a clean alternative can explore olive oil! This type of oil is rich in healthy fats, antioxidants, and anti-inflammatory properties.

If you’re looking to branch out from olive oil, avocado oil or coconut oil are other healthy options.

Use less salt

While using juuuust a little bit of salt adds a lot of flavor to most recipes, using too much isn’t a good habit to get into. Integrating too much sodium in your diet can lead to high blood pressure, heart disease, and stroke. 

When it comes to making your quesadilla, add a pinch of salt for flavor but don’t go overboard. 

Are mushrooms keto?

While the differences between the vegan and keto diet are vast, there are a few similarities between the two! . Similar to the vegan diet, the keto diet can support weight loss, improve acne, reduce the risk of certain cancers, and improve the symptoms of PCOS, amongst other things.

Those new to the keto diet are navigating which foods, including fruits and vegetables, and compliant with keto or not. After all, foods that are thought of as all-around healthy, like potatoes and bananas, are high in carbs and not keto-approved.

You may be wondering, “are mushrooms keto?” as you make this quesadilla recipe and others while following the keto diet. Mushrooms are in fact naturally low carb, making them an excellent addition to the keto diet. Common mushroom types include oyster, shiitake, white button, and portobello. Any of these variations go well in this quesadilla.

Quesadilla sauce ideas

Most quesadilla sauces include a mix of healthy and less-than-healthy ingredients. When there’s a will, there’s always a way to “healthify” ingredients! 

Many quesadilla sauces include mayonnaise, sour cream, paprika, cumin, onion powder, garlic powder, and chili powder. The good news is that these spices are all good for you and even have health benefits! Cumin, for instance, promotes digestion and is a solid source of iron!

Meanwhile, making vegan mayonnaise yourself is a super easy way to reduce its sugar content, as store bought mayo varieties are often packed with sugar. This homemade mayo recipe from Whole30 uses ingredients you may already have in your fridge or pantry! And sour cream can be swapped for plain coconut yogurt … yes, really! Give it a try yourself and see.

Quesadilla sides

These vegan mushroom quesadillas are certainly hearty enough to be enjoyed on their own. But if you are craving a side dish, there are several quesadilla sides to consider that are tasty and nutritious.

Vegan tortilla chips

Making vegan chips and salsa could not possibly be easier! In fact, this healthy fat free tortilla chips recipe from Very Veganish uses just 1 ingredient–corn tortillas. If you want to give the tortilla chips even MORE flavor, lightly sprinkle them with chili powder. Simply cut each tortilla into 6 pieces and stick in the oven to crisp them up! 

Enjoy with your favorite store bought or homemade salsa.

Proper Good quinoa and brown rice

Our quinoa and brown rice blend is a perfect quesadilla side dish! You can saute vegetables, like bell peppers, to layer on top of this quinoa and brown rice to stay full and satisfied for hours to come. This plant-based, gluten-free blend is cooked in avocado oil and packed with 6 grams of protein!

Vegan Quinoa and Brown Rice - Eat Proper Good

Vegan queso

Very Veganish strikes again with this “fauxveeta” cheese recipe that only contains real ingredients! This sauce is made with potatoes, carrots, onion, garlic, plant-based milk, nutritional yeast, turmeric, salt, and pepper–what a yummy combo! Add 1 can of spicy diced tomatoes and voila! Vegan queso … all ready for you to serve as one of your quesadilla sides.

Proper Good Vegan Mushroom Quesadillas

Vegan Mushroom Quesadilla Recipe - Eat Proper Good

Cooking Info

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Serves 2-4

Ingredients

2 Tbl oil

8 oz mushrooms, diced

1/2 onion, diced

1 c spinach

1 lime, juiced

4 oz your favorite vegan cheese

1 c guacamole

2-4 large tortilla wraps

Method

  1. In a large saucepan over medium heat, warm oil. Add mushrooms, onion and spinach. Saute for 4-5 minutes, until softened.
  2. Stir in lime juice and remove from heat.
  3. Spread guacamole on a large tortilla wrap. Place mushroom mixture and your favorite vegan cheese on tortilla and fold over. 
  4. Warm folded tortilla in the saucepan for about 2 minutes per side, until the cheese is melted and the tortilla is golden brown.

Are you hungry yet? These vegan mushroom quesadillas are perfect for both long-time vegans and those experimenting with the vegan lifestyle for the first time … enjoy!

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