Kid-Friendly Dinners that Pack a Powerful Vitamin B Punch

By Ashley Kennedy

MegaFood | July 2023

Veggie-Packed Rainbow Quesadillas 


  • 4 large whole wheat tortillas 
  • 1 cup broccoli florets, finely chopped 
  • 1 cup sliced bell peppers (assorted colors) 
  • 1 cup sliced zucchini 
  • 1 cup sliced mushrooms 
  • 1 cup baby spinach leaves 
  • 1/2 cup diced tomatoes 
  • 1/2 cup shredded cheddar or dairy-free cheese 
  • 1 tablespoon olive oil 
  • 1 teaspoon dried oregano 
  • Salt and pepper to taste 
  • Optional toppings: salsa, guacamole, or sour cream 


  1. In a large skillet, heat the olive oil over medium heat. Add the broccoli, bell peppers, zucchini, and mushrooms. Sauté for 5-7 minutes until the vegetables are tender-crisp. 
  2. Add the baby spinach leaves and diced tomatoes to the skillet. Cook for an additional 1-2 minutes until the spinach wilts slightly. Season with dried oregano, salt, and pepper. Remove from heat. 
  3. Heat a separate large skillet or griddle over medium heat. Place one tortilla on the skillet and spread a layer of the vegetable mixture evenly over half of the tortilla. 
  4. Sprinkle a generous amount of shredded cheese on top of the vegetables. Fold the empty half of the tortilla over the filling to create a half-moon shape. 
  5. Cook the quesadilla for about 2-3 minutes on each side until the tortilla is golden brown and the cheese is melted. Repeat the process with the remaining tortillas and vegetable mixture. 
  6. Remove the cooked quesadillas from the skillet and let them cool for a few minutes before cutting into wedges. 
  7. Serve the rainbow quesadilla wedges with optional toppings like salsa, guacamole, or sour cream. 

These veggie-packed rainbow quesadillas are not only kid-friendly but also provide a wealth of healthy vegetables rich in vitamin B. They make a delightful meal or snack, and you can customize them with your child's favorite toppings. Enjoy the flavors and the nutritional benefits! 


Supplement your kids vitamin B intake with MegaFood’s Kids B Complex. A mini convenient tab, with folate and B12, plus real food.