Plant-Based Cauliflower Quesadilla - FoodByMaria Recipes

10 Ingredients Or Less

Plant-Based Cauliflower Quesadilla

Last Updated:


10 minutes


20 minutes



Olé, Olé! Let’s get cooking this delicious lunch or dinner that’ll make the whole family happy (even those picky eaters)! This cauliflower quesadilla recipe is super easy, low-carb, vegan, and fun to make. 

Does anyone else love quesadillas but try to avoid them if you’re on a low-carb diet? If you know me, you know I’m a big carb fan, but I get it, you usually don’t think of quesadillas as the healthiest of foods. So let’s give them a healthy new way to make them! 

vegan cauliflower quesadilla

vegan cauliflower quesadilla

Why you’ll love this cauliflower quesadilla recipe 

  • They’re versatile – add whatever ingredients you want 
  • They’re super flavorful and tasty 
  • They can be whipped up in a pinch and great for those busy nights after work/school 
  • You can make these with only seven ingredients 
  • Only take 20 minutes from start to finish to whip up

vegan cauliflower quesadilla

vegan cauliflower quesadilla

Cali’Flour crusts 

This cauliflower quesadilla recipe is made with Cali’Flour crusts. Cali’Flour was started by a lovely human named Amy! Amy was diagnosed with Lupus and because of her diagnosis, she decided to change her habits, including her diet. After realizing that she would need to make food that was healthy and tasty in order to have long-term health and success, she set out to create food that can be enjoyed by everyone but is healthy. In the testing phases of their products, they measured the success of their products by the inflammatory reactions and finally came up with some healthy (and yummy) alternatives to their favourite foods. 

vegan cauliflower quesadilla

vegan cauliflower quesadilla

For this plant-based recipe, I used their plant-based Italian pizza crust. Their pizza crusts are gluten-free and grain-free. They’re incredibly tasty and versatile. As you can see I made quesadillas with pizza crust. That may be something you’ve never seen before! 😉 These crusts are also a great source of protein which if you’re vegan, you know that’s something you are always looking for in meals. 

Use a vented pan to cook the crust.

Benefits of cauliflower 

Cauliflower, like most veggies, has so many delicious benefits for your body and health. These pizza crusts are a great way to sneak veggies into your picky eater’s diet. They won’t even know the difference! 

Cauliflower is a good course of fibre and vitamins, and it can help strengthen bones, boost your cardiovascular system, and can help prevent cancer. You can easily add cauliflower into so many dishes, and using it as an alternative to rice or crusts has been very popular over the last few years because it makes such a great substitute! 

Some other tasty recipes you can try to add more cauliflower into your diet are: 

vegan cauliflower quesadilla

vegan cauliflower quesadilla

For this cauliflower quesadilla recipe, I went for the Mexican-Greek fusion, but hey, like I said, this is a versatile recipe. Throw in your fav ingredients, make them with your friends, or partner, and everyone can make their own to tailor them to what they like as fillings. Some ideas are: 

  • Meat substitutes like tempeh
  • Avocado 
  • Your fav beans 
  • Yummy sauces like hot sauce 
  • Use different types of vegan cheeses 

Get creative and let me know your fav quesadilla fillings in the comments below! 

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Plant-Based Cauliflower Quesadilla

  • Author: Maria Koutsogiannis
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2
  • Category: Main Dishes
  • Cuisine: Vegan


This easy vegan cauliflower quesadilla recipe is fun for the whole family, perfect for picky eaters, and incredibly versatile.



2 Cali’Flour Foods Plant-Based Crust of Choice

1/2 cup refried beans

1 fresh cut tomato, thinly sliced

1/2 cup fresh corn

1/4 cup fresh olives

1/2 vegan shredded, meltable cheese

dash of salt and pepper

handful of fresh cilantro, roughly chopped

half an avocado, chopped


Preheat oven to 400F and grab your vented pan to cook your crust on.

Remove your crusts from the package and cook one as instructed on the package.  Once cooked, remove from the oven and cut in the half.  To one half, begin adding all your favourite toppings.  For ours, we added refried beans, corn, tomato, olives and vegan cheese.  Place the other half of the crust onto the crust with the toppings and cook in the oven at 400F for 7-8 minutes or until perfectly melty and warm.

Carefully remove from the oven and enjoy with fresh cilantro, a light dash of lime, salsa and fresh avocado!


Use a vented pan to cook the crust.

Keywords: carb, cauliflower quesadilla, cheese, keto, low, recipe, vegan

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