Spinach and Feta Quesadilla (Mediterranean-style)

Spinach and Feta Quesadilla Mediterranean Style

The Mediterranean diet is known for its emphasis on fresh vegetables, healthy fats, whole grains, and lean proteins. This recipe for Spinach and Feta Quesadilla blends the traditional Mexican quesadilla concept with the wholesome and savory flavors of the Mediterranean. It is a simple, nutritious dish that’s perfect for lunch, dinner, or even as a hearty snack. The creamy feta cheese, nutrient-rich spinach, and aromatic herbs combine beautifully to make this an irresistible and satisfying meal.

Ingredients

Before starting, gather all the necessary ingredients to ensure a smooth cooking process. This recipe yields two large quesadillas, serving approximately 2 to 4 people, depending on portion size.

• 4 large whole wheat or multigrain tortillas
• 1 tablespoon extra virgin olive oil
• 1 small yellow onion, finely chopped
• 2 cloves garlic, minced
• 5 ounces fresh baby spinach leaves (about 5 packed cups)
• 1/2 teaspoon dried oregano
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon crushed red pepper flakes (optional, for heat)
• 3/4 cup crumbled feta cheese (preferably made from sheep’s milk)
• 1/2 cup shredded mozzarella cheese
• 1 tablespoon chopped fresh parsley
• 1 teaspoon lemon juice
• Cooking spray or a small amount of oil for greasing the pan

Preparing the spinach filling

Begin by heating the extra virgin olive oil in a medium skillet over medium heat. Once the oil shimmers, add the chopped onion and sauté for about 3 to 4 minutes, or until the onion becomes translucent. Stir occasionally to prevent browning.

Next, add the minced garlic and cook for an additional 30 seconds, just until fragrant. Be careful not to burn the garlic, as this can introduce a bitter taste to the dish. Now add the fresh spinach in batches, stirring to wilt. Depending on the size of your skillet, you may need to add the spinach in two or three increments. Continue stirring until all the spinach is wilted, which should take about 3 to 5 minutes in total.

Once the spinach has wilted, sprinkle in the dried oregano, black pepper, and crushed red pepper flakes if using. Stir well to combine all the flavors. Remove the skillet from the heat and allow the mixture to cool slightly for a few minutes. Once cooled, stir in the lemon juice and chopped parsley. This will brighten the flavor and add a fresh herbal note to the filling.

Adding the cheeses

After the sautéed spinach mixture has cooled slightly, transfer it to a mixing bowl. Add the crumbled feta and shredded mozzarella cheeses. Mix thoroughly to ensure that the cheeses are evenly distributed throughout the spinach. The feta brings a salty, tangy flavor, while the mozzarella adds meltiness and cohesion to the filling.

At this stage, the filling should be savory, aromatic, and slightly creamy. Taste the mixture and, if necessary, adjust the seasoning by adding a pinch more pepper or a dash of lemon juice. Keep in mind that feta cheese is naturally salty, so it is usually unnecessary to add additional salt.

Assembling the quesadillas

Lay out the tortillas on a clean surface. Divide the spinach and cheese mixture evenly between two of the tortillas, spreading the filling over one half of each tortilla. Fold the other half of each tortilla over the filling to form a half-moon shape. Press down gently to hold the quesadillas together.

Ensure that the filling is spread close to the edges, but not so far that it will spill out during cooking. This helps to create an even layer that will melt and bind the quesadilla as it cooks.

Cooking the quesadillas

Heat a large skillet or nonstick frying pan over medium heat. Lightly grease the surface with cooking spray or a small amount of oil to prevent sticking and ensure a golden-brown finish. Place one quesadilla in the pan and cook for 2 to 3 minutes on each side, or until the tortilla is crisp and golden brown and the cheese inside has melted.

Flip the quesadilla carefully using a spatula to avoid spilling the filling. Press down gently on the top to ensure even contact with the pan. Once both sides are cooked and the inside is hot and gooey, transfer the quesadilla to a cutting board. Repeat the process with the second quesadilla.

If you prefer, you can cook both quesadillas simultaneously using two pans or a large griddle. Alternatively, they can be baked in an oven preheated to 400°F (200°C) for about 10 minutes, flipping once halfway through.

Serving suggestions

Once cooked, let the quesadillas rest for a minute before slicing. Use a sharp knife or pizza cutter to divide each quesadilla into three or four wedges. Serve immediately while the cheese is still warm and melted.

These Mediterranean-style quesadillas pair well with a variety of side dishes. Consider serving them with a light Greek salad composed of cucumbers, cherry tomatoes, red onion, Kalamata olives, and a drizzle of olive oil and lemon juice. Another excellent option is a dollop of tzatziki sauce or hummus on the side for dipping.

For a heartier meal, accompany the quesadillas with a bowl of lentil soup or a side of roasted vegetables such as zucchini, bell peppers, and eggplant. These additions complement the flavors of the dish while enhancing its nutritional profile.

Storing and reheating

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To maintain their crisp texture, reheat the quesadillas in a skillet over medium heat for a few minutes on each side, or place them in a toaster oven at 350°F (175°C) until warmed through. Avoid microwaving, as this can make the tortillas soggy and diminish their flavor.

For meal prep, the spinach and cheese filling can be made up to two days in advance and stored in the refrigerator. Simply assemble and cook the quesadillas when ready to eat.

Tips for customization

One of the advantages of this recipe is its versatility. You can easily customize the ingredients to suit your dietary preferences or available pantry items. For example, sautéed mushrooms, sun-dried tomatoes, or chopped artichoke hearts can be added to the filling for added depth and texture.

For a protein boost, consider adding cooked shredded chicken, chickpeas, or slices of grilled halloumi cheese. If you prefer a vegan version, substitute the feta and mozzarella with plant-based cheese alternatives and use a few tablespoons of nutritional yeast for added flavor.

To make the dish gluten-free, choose certified gluten-free tortillas. For a low-carb version, consider using low-carb wraps or even large lettuce leaves as a creative alternative.

Health benefits

This Mediterranean-style quesadilla is not only flavorful but also packed with nutritional benefits. Spinach is rich in iron, calcium, and vitamins A and C, supporting immune function, bone health, and overall wellness. Feta cheese, especially when made from sheep’s milk, provides a good source of protein and calcium with a lower fat content than many other cheeses.

Using whole wheat or multigrain tortillas adds fiber, which aids in digestion and helps regulate blood sugar levels. Olive oil supplies heart-healthy monounsaturated fats and antioxidants that are central to the Mediterranean diet.

By incorporating fresh herbs and lemon juice, the recipe also delivers a burst of flavor without the need for excessive seasoning or unhealthy additives. This makes it a balanced, satisfying meal that aligns with both taste and nutritional goals.

Final thoughts

The Spinach and Feta Quesadilla is a delightful fusion of Mediterranean and Mexican cuisines. With its vibrant flavors, wholesome ingredients, and ease of preparation, it makes a great addition to any weekly meal rotation. Whether you’re cooking for yourself, your family, or guests, this dish delivers a winning combination of taste and nutrition.

With just a few basic pantry staples and fresh produce, you can create a restaurant-worthy meal in the comfort of your own kitchen. Try experimenting with different herbs, cheeses, and vegetables to make the recipe your own. No matter how you customize it, the Spinach and Feta Quesadilla is sure to satisfy.