High-Protein Black Bean Quesadillas

These High-Protein Black Bean Quesadillas are one of those meal-prep recipes that quietly become a weekly staple. They’re hearty, filling, naturally plant-based, and designed to hold up beautifully in the fridge without going soggy. The secret is the texture-forward black bean filling—partially mashed for binding, boosted with walnuts for richness, and simmered until thick and scoopable.

They’re perfect for busy weeks, post-workout meals, or quick lunches that still feel satisfying and nourishing. And if you’re using protein tortillas (like PC Protein Tortillas), you’re getting a solid protein and fiber boost without needing cheese at all.

Ingredients & Substitutions

Black Bean Filling

• 1 can (540 mL) black beans, rinsed and drained
• ½ cup walnuts, finely chopped
• ½ medium red onion, diced
• 2 cloves garlic, minced
• 1 large carrot, finely minced
• 1 tbsp tomato paste
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp smoked paprika
• 1 tbsp chili powder
• ½ cup vegetable broth
• Salt and pepper, to taste
• ½ tsp onion powder or garlic powder (if skipping fresh aromatics)

For the Quesadillas

• 4 PC Protein Tortillas (or any high-protein tortilla)

Easy swaps

• Walnuts → sunflower seeds or pecans
• Soy sauce → coconut aminos
• Red onion → yellow onion or shallot
• Carrot → zucchini or bell pepper (finely minced)

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Helpful Tools

• Large non-stick skillet or cast-iron pan
• Fork or potato masher
• Cutting board and sharp knife
• Airtight container + parchment paper (for meal prep)
• Optional: air fryer

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How to Make This High-Protein Black Bean Quesadillas Recipe

Prepare the Beans

Add the black beans to a bowl and mash about half of them using a fork or potato masher. Leave the rest whole. This creates a thicker filling that stays put inside the tortilla instead of spilling out.

Cook the Filling

Heat a large skillet over medium heat with a small drizzle of olive oil.

Add the diced onion and cook for 2–3 minutes, until softened.

Add the garlic, walnuts, smoked paprika, and chili powder. Toast for about 1 minute, stirring constantly so nothing burns.

Stir in the tomato paste, vegetable broth, soy sauce, minced carrot, and the mashed + whole black beans.

Bring everything to a gentle simmer and cook for 5–10 minutes, stirring occasionally, until most of the liquid evaporates and the mixture thickens.

Season with salt and pepper to taste. Remove from heat and let cool slightly.

Assemble the Black Bean Quesadillas

Warm each tortilla in a dry pan for about 10–15 seconds per side so they fold easily without cracking.

Spread roughly ¼ of the filling onto half of each tortilla.

Fold over and press gently to seal.

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Tips & Tricks

• Let the filling cool before assembling to avoid steam and soggy tortillas
• Finely chopping the walnuts helps them blend into the filling like a “meaty” texture
• If your tortillas are stiff, warming them briefly makes a big difference
• Add vegan cheese only if you want extra richness—the filling holds together well on its own

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Meal Prep Instructions (Highly Recommended)

Do not cook the quesadillas ahead of time.

Place parchment paper between each folded quesadilla and store in an airtight container in the fridge for up to 4 days.

This keeps the tortillas firm and prevents moisture buildup.

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Reheat & Cook (Day Of)

Stovetop:
Heat a skillet over medium with a light spray of oil. Cook each quesadilla for 2–3 minutes per side until golden and crisp.

Air Fryer:
375°F for 4–5 minutes, flipping halfway through.

For best texture, avoid microwaving.

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Why You’ll Love This High-Protein Black Bean Quesadillas Recipe

• Naturally vegan and dairy-free
• High in protein and fiber
• Ideal for meal prep
• Budget-friendly pantry ingredients
• Crisps up beautifully when reheated

Frequently Asked Questions

Can I freeze these quesadillas? +

Yes. Freeze them uncooked with parchment between each quesadilla. Cook directly from frozen in a pan or air fryer for best texture.

Do I need vegan cheese for these to work? +

No. The mashed beans and walnuts bind the filling well. Vegan cheese is optional for extra richness.

Can I use regular tortillas instead of protein tortillas? +

Absolutely. The protein and calorie values will change, but the recipe works the same.

How long does the filling last on its own? +

The filling keeps well in the fridge for up to 3 days in an airtight container.

Can I make this oil-free? +

Yes. Sauté the vegetables in a splash of vegetable broth instead of oil.

Conclusion: Black Bean Quesadillas

These High-Protein Black Bean Quesadillas are practical, nourishing, and deeply satisfying—exactly the kind of recipe that makes healthy eating feel easy. Whether you’re meal-prepping for the week or throwing together a quick dinner, they deliver on flavor, texture, and staying power every time.