Chicken Quesadilla
Crisp low-carb tortillas with chicken and melted cheese — ready in 20 minutes
These chicken quesadillas fill low-carb tortillas with shredded chicken and cheese, cook them until the cheese melts and the outside is golden, then cut them into triangles, like the plate. Each serving has 33 g of protein and 3 g net carbs.
Low carb, sugar-free, and no flour tortilla.
Why you’ll love these quesadillas
- 33g protein per serving
- 3g net carbs
- Melted cheese and chicken
- Ready in about 20 minutes
- Low-carb tortilla
- Crisp outside
Health notes
- Protein: Cooked chicken and cheese.
- Low carb: A low-carb tortilla, not a flour one.
- Sugar-free: No sweet sauce.
- Keto-friendly: Each serving stays around 3g net carbs if the tortilla is the low-carb kind.
Key element — medium heat, not high
A high flame burns the outside before the cheese melts. Medium heat lets the cheese pull and the tortilla turn gold, like the plate.
Ingredients
Quesadillas (4 servings)
- 2 cups shredded cooked chicken
- 1½ cups shredded mozzarella or Mexican blend
- 4 low-carb tortillas
- 1 tsp taco seasoning, or ½ tsp chili powder + ½ tsp cumin
- ¼ tsp salt
- 1 Tbsp olive oil or butter, for the pan
- Fresh parsley or green onion, to finish
Swaps
- Turkey: Same amount of shredded turkey.
- A flour tortilla: Not in the 3g number.
- No cheese: Protein drops under 33g.
- Extra seasoning: Carbs stay close.
Instructions
| 1 | Mix. Toss the chicken with the seasoning and salt. |
| 2 | Fill. Lay a tortilla in a dry pan over medium heat. Sprinkle half with cheese, then chicken, then more cheese. Fold it over. |
| 3 | Cook. Cook 2–3 minutes a side until the cheese melts and the outside is golden, like the plate. A little oil in the pan helps the color. |
| 4 | Cut. Rest 1 minute. Cut each into triangles. Finish with parsley. This batch makes 4 servings. |
Pro tips
- Medium heat. High heat burns the tortilla before the cheese melts.
- A flour tortilla is not in these numbers.
- Do not overload. A thick fill will not seal.
- Rest 1 minute so the cheese sets before you cut.
- Macros are per serving, 4 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 285 |
| Protein | 33g |
| Net carbohydrates | 3g |
| Total carbohydrates | 5g |
| Fiber | 2g |
| Total fat | 14g |
| Sodium | 480mg |
Estimates based on cooked chicken, a low-carb tortilla, cheese, and seasoning, divided into 4 servings. A flour tortilla and a sweet sauce are not included.
Variations
Spicy
A pinch of cayenne in the chicken.
No seasoning
Salt and pepper only. Carbs stay the same.
Turkey
Swap the chicken for turkey. Protein stays close.
Extra cheese
Protein rises a little.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | The tortilla softens. Better same day |
| Reheat | 3 min | Skillet, not microwave |
| Freezer | Up to 1 month | Cook, cool, freeze. Reheat from frozen in a pan |
FAQ
Test your knowledge
5 quick questions about these chicken quesadillas
1. Protein per serving?
2. Net carbs per serving?
3. What heat melts the cheese without burning the tortilla?
4. About how long does this take?
5. What is not in the 3g number?
