Lunch

Black bean hummus southwest quesadilla

Crisp whole-wheat quesadilla with black bean hummus, corn, peppers and a little cheese.

15 min Serves 2 Kid favorite

hummuslunchmexicanUnder 15 minVegetarianHigh fiber Freeze Components Only · Bread and cooked fillings freeze well separately (best quality within 2–3 months); fresh vegetables and spreads do not.

Full recipe: 2 servings
Serving size: 1 of 2 equal portions of the full recipe
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Ingredients

Prepare 2

Preparing: 2 servings

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Sweetness choices — tap to lower sugar

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 2 equal portions of the full recipe

Calories	380
Total fat	11 g
Saturated fat	4 gKeep low
Sodium	570 mg
Total carbohydrate	52 g
Fiber	11 gHigh
Total sugars	5 g
Added sugars	Not available
Protein	17 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

Homemade hummus lets you control the salt — see The Art of Hummus lesson.
Keep the olive oil drizzle light; chickpeas and tahini already bring healthy fats.

Storage & Meal Prep Tips

Applies to: Assembled sandwich or wrap, after assembling. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After assembling: refrigerate and eat within 1 day for best texture.

Freezer: Freeze components only. Bread and cooked fillings freeze well separately (best quality within 2–3 months); fresh vegetables and spreads do not.

To reheat or serve: Enjoy cold, or warm the filling only.

Meal prep tip: Freeze bread and cooked fillings separately; assemble with fresh vegetables after thawing.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Baked zucchini crisps

Crunchy side

Strawberries with balsamic

Fruit side

Tzatziki dip

Cheese side