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Sweet Potato Quesadillas

by Jessica Cox, RD

Servings: 4 (1 Quesadilla Per Serving)
Nutrition Facts
Serving Size 1 Quesadilla
Amount per serving
Calories 333
% Daily Value*
Total Fat 11g15%
 Saturated Fat 6g30%
 Trans Fat 0g 
Cholesterol 25mg8%
Sodium 424mg20%
Total Carbohydrate 47g15%
 Dietary Fiber 6g25%
 Sugars 8g 
Protein 14g 
Vitamin A135%
Vitamin C220%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


2 small sweet potatoes
2 medium red, yellow or orange bell peppers, cut into ½-inch strips
1 medium yellow onion, cut into ½-inch strips
½ tablespoon olive oil
Salt and pepper to taste
1 teaspoon minced garlic
Cooking spray
4 (8-inch) whole-wheat tortillas
1 cup shredded pepper jack or cheddar cheese


  1. Heat oven to 400°F.
  2. Wash potatoes well. Wrap in aluminum foil and bake approximately 45 minutes or until easily pierced with a fork. Remove from oven. Unwrap potatoes; removed flesh from the skins and mash the flesh. Keep warm. (You can also microwave the potatoes to reduce cooking time. Wash the potatoes, pierce with a fork five to six times and microwave on high for 5 to 7 minutes depending on the size of the potato).
  3. Heat oil in a large nonstick skillet over medium-high heat. Add peppers, onion, salt and pepper, and cook 10 to 12 minutes or until tender. Add garlic and sauté 2 more minutes. Remove from heat and keep warm.
  4. Coat a medium nonstick skillet with cooking spray and heat over medium-high heat. Add 1 tortilla to skillet and sprinkle with ¼ cup cheese. Heat until cheese begins to melt. Spread approximately ¼ of mashed potatoes over ½ of tortilla; top with ¼ of pepper and onion mixture (use slotted spoon for pepper and onion mixture to drain off excess moisture). Fold over tortilla and cook approximately 1 to 2 minutes on each side or until browned. Remove quesadilla from heat and keep warm.
  5. Repeat step four with additional 3 tortillas. Serve with tomato salsa and sour cream if desired.
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About the author:

Jessica C Cox RD

Jessica Cox, RD

is a registered dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She is the culinary nutritionist at eMeals, a meal planning service that helps families across America enjoy healthy meals together. She regularly contributes original recipes and food and nutrition content to various publications.




  • Cook healthy

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