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For a quick meal or super bowl party appetizer, these vegan black bean & avocado quesadillas are a healthy recipe that will please even the pickiest meat eater or kids.  These are easy to make and are whole food plant based, no oil, dairy free, and can be made gluten free with corn tortillas.  The filling and sauce is super flavorful and can be baked in an oven. Perfect for forks over knives diet plan.  #forksoverknives #wfpb #nooil #veganquesadillas #heatlhyveganrecipes #superbowl #vegansuperbowl #veganpartyappetizer #Mexican

The Super Bowl is coming up soon and we plan on having a few people over. They aren’t vegan, but are usually pretty good about trying my plant-based recipes! šŸ™‚ This time I’ve decided to try something a little new and create some vegan black bean & avocado quesadillas.

I kept this recipe simple so you don’t have to cook the filling before you make the quesadillas. Just mix together in a bowl, spread the avocado on the tortilla, top with filling, cover with another tortilla, and then cook.

Cook Vegan Quesadillas in a Skillet or Bake in an Oven

I cooked these in a skillet without any oil (you don’t need it) for 4 minutes on both sides over medium heat. Be careful when flipping so your black bean quesadilla filling doesn’t fall out. I put my hand on top and use a large, wide spatula on the bottom to flip.

You can also bake these in an oven heat to 350º for 10 minutes. This method is better if you want to cook several at the same time. Otherwise, you have to use multiple pans, or cook each one individually. And if you are having a party, that could be too time consuming and the ones you cooked first would get cold.

vegan baked quesadillas

Easy to Make Black Bean & Avocado Quesadillas Gluten Free

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These vegan black bean and avocado quesadillas can also be made gluten free. Just use corn tortillas instead of whole wheat! Make sure they say certified gluten free and the whole grain yellow corn are better than the white corn which are more processed.

There are lots of options for filling too. You can add chopped red onions, jalapeños, chopped green chilis, Rotel instead of plain diced tomatoes, green onions, and so much more.

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No-Oil & Low Sodium Tortillas for 100% WFPB

The best tortillas to use to make these 100% no-oil and lower sodium (most tortillas have very high sodium) are the Ezekiel Brand Tortillas. They are in the freezer section at most grocery stores and I recommend you thaw them in the refrigerator before using. Otherwise they are really stuck together and you’ll have to thaw in the microwave.

healthy black bean avocado quesadillas

No Cheese Needed in Vegan Black Bean & Avocado Quesadillas

Even those these vegan black bean and avocado quesadillas don’t have any cheese, you won’t miss it! The creamy avocado really takes the place of the cheese.

However, I ALMOST made these using my Healthy Vegan Nacho Cheese Sauce. You can use it as a dip or even spoon a little inside the filling for creamy, cheesy goodness!

More Super Bowl or Party Appetizer Ideas You Might Like

For a quick meal or super bowl party appetizer, these vegan black bean & avocado quesadillas are a healthy recipe that will please even the pickiest meat eater or kids.  These are easy to make and are whole food plant based, no oil, dairy free, and can be made gluten free with corn tortillas.  The filling and sauce is super flavorful and can be baked in an oven. Perfect for forks over knives diet plan.  #forksoverknives #wfpb #nooil #veganquesadillas #heatlhyveganrecipes #superbowl #vegansuperbowl #veganpartyappetizer #Mexican

Ingredients

  • 1 3/4 cups black beans, drained low sodium
  • 3/4 cups diced tomatoes, drained low sodium
  • 1/2 cup corn kernels thawed if frozen
  • 1 lime, juiced
  • 1/4 cup fresh cilantro chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • salt & pepper to taste
  • 1 teaspoon cumin
  • 2 avocados
  • whole grain tortillas no oil & low sodium

Instructions

  • Preheat a large non-stick pan over medium heat.
  • In a medium bowl, mix together the black beans, diced tomatoes, corn, lime juice, cilantro, cumin, chili powder, & garlic powder. Add salt/pepper to taste (optional)
  • Spread 1/2 an avocado on 1 tortilla and place avocado side up on the pre-heated pan. Spoon 1/4 of the black mixture on the tortilla and spread evenly, leaving a little gap on the edges.
  • Top with a second tortilla and cook for 3-4 minutes, then carefully flip & cook for 3-4 more minutes until lightly browned on both sides.
  • Remove from heat and cut into 4-6 triangles. Repeat for remaining 3 quesadillas.
  • Serve with salsa or Healthy Vegan Nacho Cheese Sauce
For a quick meal or super bowl party appetizer, these vegan black bean & avocado quesadillas are a healthy recipe that will please even the pickiest meat eater or kids. These are easy to make and are whole food plant based, no oil, dairy free, and can be made gluten free with corn tortillas. The filling and sauce is super flavorful and can be baked in an oven. Perfect for forks over knives diet plan. #forksoverknives #wfpb #nooil #veganquesadillas #heatlhyveganrecipes #superbowl #vegansuperbowl #veganpartyappetizer #Mexican

If you try this recipe please comment below and give it a rating!

Vegan Black Bean Avocado Quesadillas

These black bean & avocado quesadillas are easy and perfect for a party or the Super Bowl!
Prep Time5 mins
Cook Time35 mins
Total Time40 mins
Servings: 4
Calories: 439kcal
Author: Kim Murphy

Ingredients

  • 1 3/4 cups black beans, drained low sodium
  • 3/4 cups diced tomatoes, drained low sodium
  • 1/2 cup corn kernels thawed if frozen
  • 1 lime, juiced
  • 1/4 cup fresh cilantro chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • salt & pepper to taste
  • 1 teaspoon cumin
  • 2 avocados
  • 8 whole grain tortillas no oil & low sodium

Instructions

  • Preheat a large non-stick pan over medium heat.
  • In a medium bowl, mix together the black beans, diced tomatoes, corn, lime juice, cilantro, cumin, chili powder, & garlic powder. Add salt/pepper to taste (optional)
  • Spread 1/2 an avocado on 1 tortilla and place avocado side up on the pre-heated pan. Spoon 1/4 of the black mixture on the tortilla and spread evenly, leaving a little gap on the edges.
  • Top with a second tortilla and cook for 3-4 minutes, then carefully flip & cook for 3-4 more minutes until lightly browned on both sides.
  • Remove from heat and cut into 4-6 triangles. Repeat for remaining 3 quesadillas.

Notes

A good no oil & low sodium tortilla is Ezekiel or Engine 2 Brand.

Nutrition

Serving: 1quesadilla | Calories: 439kcal | Carbohydrates: 72g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Sodium: 467mg | Potassium: 860mg | Fiber: 27g | Sugar: 2g | Vitamin A: 415IU | Vitamin C: 17mg | Calcium: 221mg | Iron: 5mg

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