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Top view of creamy kale quesadilla quarters on white parchment with a small bowl of coconut yogurt and kale next to quesadillas

Creamy Kale Quesadilla

  • Author: Clarissa Paimanta, RD
  • Prep Time: 10 min.
  • Cook Time: 20 min.
  • Total Time: 30 minutes
  • Yield: 2 servings 1x


These vegan quesadillas are a satisfying great plant-based alternative to everyone’s favorite dish.

Recipe developed by Clarissa Paimanta, RD and tested by Jennifer Krasilovsky, KidneyRD Intern 2021


  • ½ cup almond milk
  • 1 tablespoon all purpose flour
  • 1 teaspoon tapioca flour or cornstarch
  • 3 tablespoons avocado oil, divided
  • ½ onion, chopped
  • 2 cloves garlic, minced
  • 1 ½ cups kale, tough center ribs removed then chopped
  • 1 teaspoon nutritional yeast
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon turmeric
  • ¼ teaspoon salt, to taste
  • ¼ teaspoon pepper, to taste
  • ⅛ teaspoon cayenne pepper (optional)
  • 2 8-inch whole wheat tortilla
  • ½ cup coconut milk yogurt, to serve


1. In a small bowl, add almond milk, all purpose flour, and tapioca flour or cornstarch. Whisk until no lumps remain. Set aside.

2. Heat 2 tablespoons of oil in a skillet on medium heat. Add onions and sauté until fragrant and translucent, about 5 minutes. Add garlic and kale; cook until the kale softens, about 3-5 minutes. Add 1 tablespoon of water if the onions start to burn before the kale cooks.

3. Once the kale is softened, add nutritional yeast, paprika, turmeric, salt, pepper, and cayenne pepper (optional). 

4. Take the bowl with almond milk and flour mixture. Whisk once more to make sure no flour lumps remain, then pour mixture into the skillet and stir through the kale. The mixture will thicken quickly. Continue cooking for another minute to fully cook out the raw flour, then remove from the heat.

5. On a clean surface, lay out two tortillas. Divide the creamy kale mixture between the tortillas, then fold each tortilla in half.

6. In a clean skillet, heat the remaining tablespoon of oil over medium-low heat. Carefully place the folded tortillas into the skillet and cook for about 1-2 minutes each side until golden brown and crispy.

7. Slice and serve with coconut milk yogurt on the side. 


You may have heard that nuts, beans, and whole grains are not a great choice for a kidney-friendly diet because they are high in phosphorus.  Wondering why we include them in many of our recipes?  We include beans, nuts, and whole grains because only about 40% of phosphorus found in these plant foods are absorbed by humans. This makes them a good fit for most people’s diets! If you have questions about adding these foods to your diet, please reach out to your dietitian.