Bean & Cheese Quesadilla Roll-Up

Serves: About 4

Prep Time: 10-minutes; Cook Time: 5 mintues

Total Time: 15-minutes

Recipe developed by: Shannon Costello, RDN, LD with CFW


  • 6 medium (10”) whole grain or corn tortillas
  • 1 (15 oz) can vegetarian refried beans (can also use canned black or pinto beans, drained, rinsed & mashed)
  • 1 medium red bell pepper, finely diced
  • ½ small white onion, finely diced
  • 6 tablespoons low-sodium taco sauce
  • 3 tablespoons fresh cilantro (optional)
  • 1 ½ cups shredded Mexican cheese blend
  • 1 teaspoon avocado oil
  • Salsa or guacamole for serving

Preparation Instructions:

  1. Wash your hands thoroughly with soap and warm water.
  2. Place tortillas on a flat prep surface. Spread an equal amount of each ingredient across each tortilla creating layers in this order: beans (about ⅓ cup), bell pepper, onion, taco sauce (about 1 tablespoon), optional cilantro, and shredded cheese (about ¼ cup).
  3. Working with one tortilla at a time, starting at one end carefully roll the tortilla up until it forms a complete roll-up. Set aside with seam side down and continue rolling the remaining tortillas.
  4. *To cook, heat a large skillet over low-medium heat. Once hot, add avocado oil. Place roll-ups seam side down onto the skillet (do not overcrowd the pan). Let cook for about 1-2 minutes, or until cheese just begins to melt. Use tongs to carefully turn each roll-up to the opposite side. Cook an additional 1 minute until cheese is melted to desired consistency. Place on serving platter and continue cooking any remaining roll-ups. (* Alternative cook option below)
  5. Serve warm with side of favorite salsa or guacamole. Leftovers can be stored in the refrigerator for up to 3-4 days.

*For an alternative cook option, these roll-ups can be microwaved in 10-15 second increments on high-power until cheese is melted and filling is warm. Alternatively, the roll-ups can be eaten as is without the extra step of heating them up!