Tara Gidus

Runner Recipe: Mango Quesadilla

One of my favorite running snacks, especially after a hot and sweaty run is to eat a juicy mango! They are so deliciously satisfying and are a superfruit bursting with antioxidants and over 20 vitamins and minerals. My mouth is watering just thinking about it.

Just one cup of mango contains 100% of your daily dose of vitamin C and 35% of vitamin A, both of which provide a number of health benefits important for runners, and only 100 calories! It’s contains vitamin B6, folate, and is a good source of fiber.  Can you believe it?

There are hundreds of different mango varieties, so you'll most likely find at least one variety in season throughout all months of the year. Mangos can also be found in the frozen fruit section and are a great addition to a refreshing smoothie. This juicy fruit can also make a delicious snack by simply cutting it up and digging in, or easily incorporating it into a recipe, like the one I promised you below! This recipe provides a unique twist to your typical quesadilla with a distinctive blend of flavors. So good!

What is your favorite food to eat after a sweaty run?

Dried Fruit

Mango Quesadilla

Recipe from
Serves: 4


  • 2 small boneless, skinless chicken breasts
  • 1 (8-ounce) can tomato sauce
  • 1 dried ancho/pasilla chile pepper, stemmed and seeded
  • 6 ounces thinly sliced Jack cheese
  • 1 ripe, mango, peeled, pitted and thinly sliced
  • ¼ cup  minced red bell pepper
  • ¼ cup sliced green onions
  • 4 whole grain flour tortillas


Cook chicken on a lightly oiled grill over medium heat for about 5 minutes on each side or until lightly charred and cooked through. Let cool slightly and cut into bite size strips. Puree the tomato sauce and dried pepper in a blender or food processor. Transfer to a small saucepan and simmer over medium heat for 15 minutes. Add grilled chicken to pan and toss well to coat; season to taste with salt. Place flour tortillas on a flat surface. Top half of each tortilla with equal amounts of cheese, mango, bell pepper, green onion and chicken; fold over tortilla. Cook in a large skillet on both sides until cheese is melted and tortilla is crisp, about 5 minutes on each side.

Try it with Mango Salsa on the side: In a small bowl, stir together 1 large chopped mango, 1/3 c. red bell pepper, ¼ c. minced red onion, ½ tablespoon cilantro, ½ tablespoon lime juice, and a pinch of salt.

Nutrition Facts (per quesadilla): 350 calories, 17 g fat, 27 g protein, 25.5 g carbohydrates, 3.4 g fiber

Comments or questions? Tweet me @DietDivaTara.

Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.