Low Sodium Veggie Quesadillas Recipe
This low sodium veggie quesadillas recipe is a quick 15-minute meal made with corn tortillas, low sodium cheese, and sauteed vegetables and spices. It’s a great lower salt lunch, dinner, or snack idea, and super satisfying!
Start by quickly cooking vegetables in a pan, then assemble and cook your quesadillas until they are hot, melty, and delicious. This is a great family-friendly meal that everyone will love. See our veggie suggestions below to make the perfect quesadilla for everyone.
Want more low sodium Mexican-inspired recipes? Try our low sodium loaded nachos, low sodium pico de gallo salsa, and our favorite low sodium Mexican street corn recipe.
When we want a quick snack or need to make a lunch in a hurry – these low sodium veggie quesadillas always hit the spot! They are super simple to make, only use one pan (hello easy clean-up) and are made with great low sodium ingredients but are still big on flavor!
We usually have these for a quick lunch on the weekends, or as a dinner with our favorite sides. You can serve these up with spicy low sodium black beans or our favorite low sodium yellow rice to make it a full meal.
Why This Recipe Works
- They are cheesy, gooey, flavorful, and perfectly spiced.
- An inexpensive and affordable meal idea made with budget-friendly ingredients.
- Ready in just 15 minutes, you can make these low sodium quesadillas fast!
- Make these versatile quesadillas with your favorite vegetables – see below for our favorites and suggestions.
- Anyone can successfully make this recipe by following our step-by-step photos and directions.
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
Corn tortillas are the base of these great quesadillas. Most corn tortillas you can find at the grocery store have 0-30mg sodium per serving, making them an excellent low sodium option! Note that most flour tortillas are much higher in sodium, so be sure to look for corn tortillas and not flour.
A core component of quesadillas are cheese! I used a low sodium Swiss cheese – definitely not traditional, but it was the lowest sodium option I was able to find (Bowl & Basket brand from ShopRite that has 50mg sodium per 1/4 cup serving). You could try a salt-free queso blanco, shredded gruyere, or another low sodium shredded cheese variety. If you find a good one, please be sure to share in the comments below 🙂
I add thinly sliced red onion and bell peppers as the “veggies” in my quesadillas. I saute them with some unsalted butter to get them soft and delicious. You could mix it up, or see the next section for more great suggestions for fillers.
For seasoning the vegetables, I used chili powder, cumin, and a bit of fresh lime juice to give them a delicious flavor. I found that seasoning the vegetables was a great way to get more flavor into the quesadilla. You could use a low sodium taco seasoning blend too!
Additions and Substitutions
More great quesadilla filling ideas! If you want to go beyond the onions and bell peppers, or use something else, try these great filling options: black beans, fire-roasted corn, low sodium grilled chicken, chopped tomatoes, avocado, sliced low sodium steak, sauteed mushrooms, or fresh jalapenos for some spice.
You can try this recipe with different cheeses. I used shredded Swiss as it was the lowest sodium option available to me, but you can use any shredded cheese that fits in with your dietary needs.
Add some low sodium hot sauce for a little extra kick!
How To Make This Recipe
Step 1: In a large pan, heat the unsalted butter until melted. Add in the thinly sliced red onion and sliced bell peppers, and saute for 5-6 minutes on medium-high heat until the vegetables begin to brown and soften slightly.
Step 2: Add in the chili powder, cumin, and lime juice, and stir well to combine. Place the vegetables in a bowl, and clean out the pan.
Step 3: Return the pan to medium heat, and add one corn tortilla. Add 1/8 cup of Swiss cheese to the tortilla.
Step 4: Top the cheese with 1/4 cup of the red onions and bell peppers, and top with an additional 1/4 cup of cheese on top of the veggies. Place another corn tortilla on top of the last layer of cheese.
Step 5: Toast the tortilla for 2 minutes on medium heat, then flip the quesadilla and toast on the other side for 2 minutes until the cheese begins to melt and the tortilla is lightly browned.
Step 6: Once the quesadilla is done, remove from heat, and serve with sour cream and green onions if desired. Enjoy hot.
Recipe FAQs
Traditional quesadillas can be high in sodium as they are made with salty chese or queso and flour tortillas which can be high in sodium. These low sodium quesadillas have 96 mg sodium per serving as they use corn tortillas and low salt cheeses and fillings.
Yes! Corn tortillas are great low sodium options to use in quesadillas instead of flour tortillas. Many corn tortillas have no added salt, so be sure to check the sodium content before purchasing.
If you have leftover quesadillas, store them in an airtight container (or a plate with plasic wrap) and refrigerate for up to 1 day. Reheat in the microwave or air fryer until the cheese is melted and warmed through.
Expert Tips
- When chopping the onions and peppers, make them roughly the same size. You want the pieces small enough to be bite-sized and consistent throughout the quesadilla.
- Add some chili flakes, cayenne pepper, or hot sauce for a little heat.
- Serve these quesadillas with low sodium salsa, low sodium guacamole, or our favorite low sodium queso!
More Low Sodium Mexican Recipes
- Low Sodium Chicken Fajitas Recipe
- Low Sodium Cilantro Lime Rice
- The best Low Sodium Chicken Tortilla Soup
- Low Sodium Fish Tacos
- Low Sodium Chicken Tinga Tacos
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe.
Our FIRST Low Sodium Cookbook is now available!
Check out Low Sodium Dinners: 100+ Low Sodium Recipes That Actually Taste Good, available here:
Low Sodium Veggie Quesadillas
Equipment
- Pan
Ingredients
- 1 tablespoon unsalted butter
- ½ red onion thinly sliced
- 1 green pepper sliced
- ½ teaspoon chili powder
- ¼ teaspoon cumin
- 1 lime juiced
- 8 corn tortillas
- 1 cup low sodium cheese I used shredded Swiss
- 1 teaspoon each Sour cream and green onions optional for serving
Instructions
- In a large pan, heat the unsalted butter until melted. Add in the thinly sliced red onion and sliced bell peppers, and saute for 5-6 minutes on medium-high heat until the vegetables begin to brown and soften slightly.
- Add in the chili powder, cumin, and lime juice, and stir well to combine. Place the vegetables in a bowl, and clean out the pan.
- Return the pan to medium heat, and add one corn tortilla. Add 1/8 cup of Swiss cheese to the tortilla.
- Top the cheese with 1/4 cup of the red onions and bell peppers, and top with an additional 1/4 cup of cheese on top of the veggies. Place another corn tortilla on top of the last layer of cheese.
- Toast the tortilla for ~2 minutes on medium heat, then flip the quesadilla and toast on the other side for 2 minutes until the cheese begins to melt and the tortilla is lightly browned.
- Once the quesadilla is done, remove from heat, and serve with sour cream and green onions if desired. Enjoy hot.
Notes
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
This post may contain affiliate links. Please note I may earn a small commission from qualifying purchases from affiliate programs, at no additional cost to you. Please read our privacy policy for more information.
