Melty. Crispy. Veggie-Packed. And You Don’t Have to Share.
Let’s take a moment to appreciate the humble quesadilla—basically a grown-up toasted cheese sandwich with spicy flair and way more personality.
This Cheesy Corn & Black Bean Quesadilla for One is everything you need on a weeknight: crunchy edges, gooey cheese, sweet pops of corn, hearty black beans, and a little zip of spice. It’s ready in 15 minutes, made with pantry and freezer staples, and delivers all the comfort of takeaway—without the oil slick or $17 regret.
Perfect for lunch, dinner, or that magical window between 3pm and “I guess I’m having wine for dinner.”
🥄 Why You’ll Love It
- One pan, one serve, zero soggy leftovers
- Vegetarian and packed with plant-based protein
- Makes your kitchen smell amazing
- Cheap, fast, and endlessly customisable
- Crunchy AND gooey. That’s the dream combo.
💪 Hero Nutrients
| Nutrient | Benefit |
|---|---|
| Black Beans | Plant-based protein + fibre for long-lasting energy |
| Sweet Corn | Antioxidants, vitamin C, and natural sweetness |
| Cheese | Calcium, protein, and undeniable happiness |
| Wholegrain Tortilla | Complex carbs for fuel and crunch |
🔢 Nutrition Per Serve (approx.)
- Calories: ~480 kcal
- Protein: 21g
- Fibre: 9g
- Carbs: 36g
- Fat: 24g
Balanced enough to feel good. Tasty enough to not care.
🛒 Ingredients (For One Glorious Quesadilla)
- 1 wholegrain tortilla (approx. 20cm)
- ⅓ cup grated tasty cheese (or a mix of cheddar/mozzarella)
- ¼ cup black beans, rinsed and drained
- ¼ cup frozen corn kernels, thawed
- 1 tbsp chopped red onion (optional but excellent)
- ¼ tsp ground cumin
- Pinch of smoked paprika or chilli flakes
- Salt & pepper, to taste
- 1 tsp olive oil or spray for the pan
Optional Toppings (Highly Recommended):
- Salsa or hot sauce
- Dollop of Greek yoghurt or sour cream
- Sliced avocado or guacamole
- Fresh coriander
- Lime wedge
🧑🍳 Instructions
- Mix the filling
In a small bowl, toss together the black beans, corn, onion, cumin, paprika, salt, and pepper. Mix in half the cheese (save the rest for melting glue magic). - Assemble the quesadilla
Place the tortilla on a flat surface. Spread the filling mixture over one half. Sprinkle the rest of the cheese on top. Fold over like a taco with commitment issues. - Pan-fry to golden perfection
Heat oil in a non-stick frying pan over medium heat. Add the folded quesadilla and cook for 2–3 minutes per side, pressing gently with a spatula, until crispy and golden and the cheese is fully melted. Don’t rush it—melty cheese is a virtue. - Slice & serve
Slide onto a board or plate and slice into thirds (or halves if you’re feeling bold). Top with yoghurt, salsa, avocado—whatever you’re vibing—and serve immediately.
💡 Plan4One Tips & Swaps
- Make it vegan: Use plant-based cheese and yoghurt.
- Add extra veg: Diced capsicum, spinach, or sautéed mushrooms all play nicely.
- No tortilla? Try this mixture between two small slices of wholegrain bread for a Tex-Mex toastie.
- No beans? Swap for mashed sweet potato or cooked lentils.
🔁 Storage & Reheating
- Fridge: Leftover filling keeps for 2–3 days in a container.
- Reheat: If you have half a quesadilla left (rare but possible), reheat in a dry pan or sandwich press to bring back the crunch.
- Freezer? Best fresh—but you can freeze the bean-corn mixture in small portions.
🎧 Make It a Quesadilla Night
Pop on your favourite playlist, crack a sparkling water (or something stronger), and let the golden crunch of this solo quesadilla be your midweek reward. Add Netflix, and you’ve just invented single-serve self-care.
💬 What’s in Your Quesadilla?
Tried it with sweet potato? Added jalapeños? Made it a double-decker monster meal? We want to hear about it! Drop your tips in the comments or tag @Plan4One with your crispy creation.
📬 Want More Recipes Like This?
Subscribe to Plan4One for more fast, satisfying solo meals that never taste like leftovers. From skillet dinners to cheeky toast upgrades, we’re here for your one-person food journey.
