Black Bean and Corn Quesadillas - Freezer Friendly

By Updated on

These Black Bean and Corn Quesadillas are seriously delicious and a meal you can feel good about feeding your family. Packed with black beans, corn, tomatoes, cheese, and taco seasoning, these quesadillas have so much flavor. Plus you can freeze them!

352 CAL 74g CARBS 12g FAT 34g PROTEIN 7

These Easy Black Bean and Corn Quesadillas are packed with protein and fiber for a filling and healthy meal that your whole family will love. Make them ahead of time and pop them in the freezer for an easy make-ahead meal. Just 350 calories for a full-size quesadilla packed with fillings!

Lately, I have been making a ton of quesadillas, including these Spicy Chicken Quesadillas and Breakfast Quesadillas. Not only are they one of the only things my toddler wants to eat these days, but they are one of those great recipes that taste like junk food but can be surprisingly healthy if you choose the right fillings and keep the amount of cheese in check.

Not to mention they are super easy to freeze and pull out when you need a meal stat. We all know what hungry mammas and toddlers are like. I am not sure who is worse, her or me. So a black bean and corn quesadilla that's ready in 3 minutes from freezer to plate will always be a lifesaver.

Black Bean and Corn Quesadilla on a wooden cutting board with salsa.

When making a quesadilla and trying to keep it healthy, there are a few things to keep in mind. It all starts with the tortilla. Usually, I try to avoid a plain flour tortilla since it doesn't bring much to the table nutritionally and is higher in calories.

For myself, I almost always reach for a low carb, high fiber tortilla like these from La Tortilla Factory or a Flatout Light wrap. For my toddler, I usually try to reach for something as nutritionally dense as possible but tasty enough that she will still eat it. Her favorite are these sprouted wheat tortillas from Ezekial or these paleo tortillas from a company called Siete.

Next up is the fillings. Beans are always the first thing I reach for. They are filling, packed with fiber, and one of the healthiest things you can eat. Since we are trying to eat more plant based meals, this is also a great alternative to reaching for meat. Then I like to add veggies and sometimes roasted sweet potatoes from these Sweet Potato Tacos.

Corn is a favorite in our house as our tomatoes. You can swap salsa or pico de gallo for the tomatoes. This is an especially good switch when tomatoes aren't in season. Then depending on what we have at home, I may throw in some spinach, shredded zucchini, or cauliflower rice. Let's be real, I am always trying to sneak veggies into my two-year-old's diet.

Lastly comes the seasoning and cheese. To make sure the quesadilla is packed with flavor, I like to add some taco seasoning. I always have a batch of homemade taco seasoning in the pantry, so I use that. It has less sodium and fillers than a store bought version. If you have time, it's a better option or look for a natural store-bought option. For the cheese, anything that melts well works. 

Black Bean and Corn Quesadilla with cilantro and cheese.

How to Freeze these Black Bean and Corn Quesadillas

One of my favorite things to do with these quesadillas is freezing a big batch of them to have for quick freezer meals. The best way to freeze them is to:

  1. Follow the recipe as directed, cooking the quesadillas before freezing. I like to cook them first so that if I ended up warming them in the microwave, they still have that browned crispy exterior.
  2. Let the quesadillas cool and come to room temperature after cooking.
  3. Stack the quesadillas, placing a layer of parchment paper between each one so they don't stick together.
  4. Place in a freezer safe bag or container. Place in the freezer. 
  5. To reheat in the microwave, wrap the quesadilla in a moist paper towel and microwave for 1-3 minutes until heated through.
  6. To reheat in a pan, gently warm on each side with a touch of cooking spray until cheese is melted and filling is heated through.

Looking for more healthy quesadilla recipes?

The Recipe
Black Bean and Corn Quesadillas in a flour tortilla with cilantro.

Black Bean and Corn Quesadillas - Freezer Friendly

352 CAL 74g CARBS 12g FAT 34g PROTEIN 7
  • Print
  • Download
  • Send to your inbox


  • 2 tsp olive oil
  • 1/2 red onion, diced
  • 1 garlic clove, minced
  • 15 oz. canned black beans, rinsed and drained
  • 15 oz. canned corn, rinsed and drained
  • 1 tomato, diced (or 1/2 cup salsa)
  • 1 tbsp. taco seasoning (store bought or homemade)
  • 1 cup reduced fat shredded cheddar cheese (any cheese works)
  • 8 low carb tortillas ( I used La Tortilla brand high fiber low carb traditional flour tortillas)
  • Cooking spray

Like this Recipe? Try our Meal Plans!

Slender Kitchen Meal Plans
  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information


(Hide Media)

Switch to prevent your screen from going dark.


Heat the olive oil in a pan over medium high heat. Add the onion and cook for 5-8 minutes, until softened. Add the garlic and cook for 30 seconds.


Mix together the onion, garlic, black beans, corn, tomatoes, taco seasoning, and cheese


Spray a pan with cooking spray. Add one tortilla and gently add the filling. Top with another tortilla. Cook until the tortilla begins to brown and cheese is melting. Carefully flip and cook on the other side. Repeat with remaining tortillas.

Nutritional Facts
Serving Size: 1 quesadilla
Amount Per Serving
Calories 352
Calories from Fat 98
% Daily Value *
Total Fat 12g
Saturated Fat 2g
Monounsaturated Fat 0g
Polyunsaturated Fat 1g
Cholesterol 7mg
Sodium 1563mg
Total Carbohydrate 74g
Dietary Fiber 35g
Sugars 7g
Protein 34g

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

The Nutritional Values provided are estimates only and may vary based on the preparation method.

user image
About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.
On Black Bean and Corn Quesadillas - Freezer Friendly
user image
user image
December 17, 2022 - 09:36
What are best steps if you’re going to freeze it?
user image
August 20, 2022 - 17:36
Add a Rating:
Kristen, this is a great dinner that is easy to throw together and a nice way to use up extra corn you may have cooked on the cob. We added a couple jalapeno peppers sliced thinly to the mixture. If the tortillas are large may be less messy to use one tortilla and just fold it in half. Such a satisfying meal! Thanks for another great recipe!
user image
July 21, 2018 - 08:23
A perfect recipe for a bum like me.Thanks for sharing,looks very delish!
user image
Cyndy Chapin
April 22, 2018 - 15:17
Add a Rating:
This was simple to put together but so good!
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.