Sweet Potato Quesadillas


These simple yet satisfying quesadillas are layered with mashed sweet potatoes, red onion and serrano pepper. Pepper Jack cheese adds mild heat, while cumin and oregano provide earthy balance. Serve topped with plain strained yogurt and lime wedges, if desired.

sweet potato quesadilla
Photo: Ali Redmond
Active Time:
25 mins
Total Time:
25 mins


  • 1 ½ cups diced peeled sweet potato (1/2-inch)

  • 1 teaspoon extra-virgin olive oil

  • 1 cup thinly sliced red onion

  • 1 serrano pepper, thinly sliced

  • ¼ teaspoon ground cumin

  • ¼ teaspoon dried oregano

  • ¼ teaspoon salt

  • 4 (8 inch) whole-wheat tortillas

  • 1 cup shredded pepper Jack cheese

  • 1 tablespoon finely chopped fresh cilantro


  1. Bring a small pot of water to a boil. Add sweet potato and cook, covered, until fork-tender, about 5 minutes. Drain and mash with a pestle or potato masher until completely smooth.

  2. Meanwhile, heat oil in a large nonstick pan over medium heat. Add onion, serrano, cumin, oregano and salt; cook, stirring frequently, until the spices are fragrant and the onion is tender, 3 to 4 minutes. Transfer to a bowl. Wipe out the pan.

  3. To assemble quesadillas, spread about 1/4 cup mashed sweet potato in a thin layer on one half of each tortilla. Top with about 1 tablespoon onion mixture and 1/4 cup cheese. Fold the bare half of the tortilla over the filling.

  4. Heat the pan over medium-low heat. Cook 2 quesadillas, flipping once, until crispy and golden and the cheese has melted, 5 to 6 minutes. Repeat with the remaining quesadillas. Top with cilantro.

Nutrition Facts (per serving)

280 Calories
11g Fat
33g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 quesadilla
Calories 280
% Daily Value *
Total Carbohydrate 33g 12%
Dietary Fiber 3g 11%
Total Sugars 4g
Protein 12g 24%
Total Fat 11g 14%
Saturated Fat 5g 25%
Cholesterol 25mg 8%
Vitamin A 8483IU 170%
Vitamin C 4mg 4%
Vitamin E 1mg 4%
Folate 12mcg 3%
Vitamin K 3mcg 3%
Sodium 531mg 23%
Calcium 277mg 21%
Iron 1mg 6%
Magnesium 18mg 4%
Potassium 242mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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