Spring Lunch

Cheese Veggie Quesadillas with Avocado Smash

Makes 4 Wedges

10 min prep and 6-8 min cook 


ADULT PREP

(Older kids can help with this step too!)

Before inviting your little helper into the kitchen:

• Measure all ingredients and toppings into ramekins or bowls, leaving the avocado whole for your child to mash

• Wash and prep veggies: chop bell peppers, grate and squeeze zucchini.

Tip: Place grated zucchini in a clean kitchen towel or paper towel, twist tightly, and squeeze over the sink to remove excess liquid

INGREDIENTS 

• 4 whole wheat or corn tortillas

• 1 cup shredded cheese or dairy-free cheese

• ½ cup finely chopped bell peppers (any color)

• ½ cup grated zucchini (squeeze out moisture)

• ¼ cup finely chopped spinach

• 1 ripe avocado

• 1 tablespoon lemon juice

• Olive oil or plant-based butter (for cooking)

• Pinch of salt (optional)

Topping Ideas (Optional):

• Salsa

• Greek yogurt or plant-based yogurt

• Extra avocado slices

INSTRUCTIONS AND KID HELPER GUIDE 

Step 1: Mash & Mix

  • Adults: Supervise avocado prep and veggie setup.
  • Tiny Helpers (Ages 2–3): Mash the avocado with a fork in a bowl.
  • Mini Chefs (Ages 4–5): Add lemon juice and a pinch of salt, then mix.
  • Junior Cooks (Ages 6+): Portion avocado smash into small dipping bowls.

Step 2: Assemble & Cook

  • Adults: Lay out the tortillas on a clean surface. Heat the greased skillet over medium heat.
  • Tiny Helpers (Ages 2–3): Sprinkle shredded cheese onto each tortilla.
  • Mini Chefs (Ages 4–5): Add chopped veggies on top of the cheese and gently press them in.
  • Junior Cooks (Ages 6+): Fold the tortillas in half and help press the edges together. Once quesadillas are filled and folded, help place them in the skillet and cook until golden brown on both sides.

Step 3: Dip & Enjoy

  • Adults: Plate and serve with avocado smash and any toppings.
  • Tiny Helpers (Ages 2–3): Dip and eat.
  • Mini Chefs (Ages 4–5): Choose their favorite toppings.
  • Junior Cooks (Ages 6+): Help clean up and set the table.

Vegetarian & Vegan Option:

Use dairy-free cheese and plant-based yogurt for dipping. Cook with vegan butter or olive oil for a fully plant-based version of this toddler-approved meal.