Healthy Chicken Quesadilla

By Rose Swartz May 3, 2023 27 mins read 128 Views

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For now, love yourself and enjoy this one ...

Now love yourself and enjoy this one ...

This healthy chicken quesadilla is made with egg whites, so it’s light, healthy, and protein-packed! Easy to make and filling!

Low Carb Healthy Quesadillas on a cutting board with cilantro

Table of Contents

MMHMMMM, we went there!

You knew it was only a matter of time until my favorite egg tortilla-like-thing turned into a quesadilla.

I mean, the grilled Mexican quesadillas were cool and all, but have you tried using EGG WHITES?

I discovered this in the healthy low carb chicken enchiladas and egg wraps and I just keep wanting to do it!

This healthy chicken quesadilla is seriously packed with protein, yet has all the cheesy, BBQ chicken-goodness that you LOVE! No skimping on flavor here!

Why You Will Love This Recipe

Everyone loves Mexican food, so who wouldn’t love an ultra-healthy and delicious version?
You don’t need a traditional tortilla to get the Mexican flavor you’re looking for.
Packed full of protein and incredibly low in carbs, this healthy chicken quesadilla is a great way to fill you up without the guilt.
Great for breakfast, lunch, or dinner.

Can quesadillas be healthy?

Quesadillas can totally be a healthy option, and these quesadillas are protein packed and nourishing for your body! The use of egg whites rather than tortilla give you a low carb, high protein base and the chicken is a lean source of protein as well. The cheese might be the least healthy ingredient, but you can easily swap it out for a low fat or low calorie option.

INGREDIENTS

This bomb healthy chicken quesadilla recipe uses egg whites to create a tortilla you will love. Here is what you’ll need to make them:

1 cup chicken breast, shredded (about 1 small breast)
avocado oil spray
2 cups liquid egg whites
1/4 cup BBQ sauce of choice + additional for drizzling (low-carb if desired)
2/3 cup cheddar cheese, grated
2-4 tbsp cilantro, chopped

close up of healthy chicken quesadillas on a cutting board

INSTRUCTIONS

Now that we have our ingredients rounded up, let’s go ahead and get started!

Boil

Bring a small pot of salted water to a boil. Add the chicken and cook until it is no longer pink inside, about 10-15 minutes. Set aside to cool.

Broil

Set your oven to broil and position your oven’s rack on the second to the top spot. Spray a baking sheet with avocado oil and set aside.

Make the “tortillas”

Spray some avocado oil in a small pan and set the heat to HIGH. Once hot, turn the heat back down to LOW and add ½ cup of egg whites to the pan. Allow it to cook until set, about 5 minutes, and then remove the “tortilla” and add it to the prepared baking sheet. Repeat with the rest of the egg whites until you have 4 tortillas.

Shred

In a bowl, shred the chicken breast using 2 forks and add in the barbecue sauce. Mix until the chicken is well coated.

Assemble

Divide the chicken between 2 of the “tortillas” and spread it evenly over each. Do the same with the cheese and cilantro. Next, cover with the other 2 tortillas. Spray the tops of the quesadillas with avocado oil spray.

Cook

Place the pan with the quesadillas under the broiler and cook until lightly browned and crispy, about 15 minutes.

Enjoy

Let cool, slice in half if desired.

DEVOUR!!

What can I put in my quesadillas?

What’s so fun about Mexican food is that you can mix it up and try new combinations of flavors! The same goes for these quesadillas. A fun idea would be to use my Mexican mini bell pepper nachos recipe as an alternative filling for the quesadillas, replace the barbecue sauce with hot sauce or another flavorful condiment, or jazz them up by serving up some grilled pineapple salsa with mango and corn on the side! So much YUM!

FAQs

why use egg whites instead of whole eggs?

Egg whites on their own are less flavorful, making them a great substitute for a regular flour tortilla. This way, the filling is the star of the show instead of tasting the egg yolks in the tortilla. If you want to use whole eggs, though, feel free to give it a go, it will just taste more egg-like!

how else can i cook the chicken besides boiling it?

Boiling the chicken retains its nutritional value and it’s easy. Considering all the toppings you’ll be including, there’s not a lot of sense spending too much time on the chicken. That said, you can also pan-sear it, grill it, or bake it. Grilling it will add to it a nice charred flavor.

my egg white tortillas keep falling apart. What did I do wrong?

Some tips: use a nonstick pan, use a spatula or a utensil with a wide base, use more egg, be sure you’re turning down the heat before adding the egg, and let it cool before removing it from the pan.

how to store healthy chicken quesadillas

Let the quesadillas cool completely. Put them in an airtight container or wrap them in plastic or aluminum. If storing them in a container, you may want to separate them with wax paper to prevent sticking. They should last in the fridge for up to 4 days. You can also store them in the freezer for up to 3 months. Note that the texture will most likely change after having been stored. To reheat them, let the frozen quesadillas thaw in the fridge overnight then reheat in the microwave or in the oven at 350°F for 10-15 minutes.

low carb keto quesadillas stacked together

Healthy Chicken Quesadilla

This healthy chicken quesadilla is made with egg whites, so it is light, healthy, and protein-packed! Easy to make and filling!

Course Main Course

Cuisine American, Mexican

Prep Time 20 minutes

Cook Time 15 minutes

Total Time 35 minutes

Servings quesadillas

Calories 459kcal

Author FoodFaithFitness

Ingredients

1 cup chicken breast, shredded (about 1 small breast)
avocado oil spray
2 cups liquid egg whites
1/4 cup BBQ sauce of choice + additional for drizzling (low carb if desired)
2/3 cup cheddar cheese, grated
2-4 tbsp cilantro chopped

Instructions

Bring a small pot of salted water to a boil, and cook the chicken breast until no longer pink inside, about 10-15 minutes. Set aside.
Preheat you broiler to HIGH, and adjust your oven rack to the 2nd from the top placement. Spray a baking sheet with avocado oil. Set aside.
Spray some avocado oil in a small pan and set the heat to HIGH. Once hot, turn the heat back down to LOW and add ½ cup of egg whites to the pan. Allow it to cook until set, about 5 minutes, and then remove the “tortilla” and add it to the prepared baking sheet. Repeat with the rest of the egg whites until you have 4 tortillas.
In a bowl, shred the chicken breast using 2 forks and add in the barbecue sauce. Mix until the chicken is well coated.
Divide the chicken between 2 of the “tortillas” and spread it evenly over each. Do the same with the cheese and cilantro. Next, cover with the other 2 tortillas. Spray the tops of the quesadillas with avocado oil spray.
Place the pan with the quesadillas under the broiler and cook until lightly browned and crispy, about 15 minutes.
Let cool and DEVOUR.

Notes

If your egg tortillas keep falling apart, here are some tips: use a nonstick pan, use a spatula or a utensil with a wide base, use more egg, be sure you’re turning down the heat before adding the egg, and let it cool before removing it from the pan.

Nutrition

The post Healthy Chicken Quesadilla appeared first on Food Faith Fitness.

References:

By: Taylor Kiser
Title: Healthy Chicken Quesadilla
Sourced From: www.foodfaithfitness.com/healthy-bbq-chicken-quesadilla/
Published Date: Wed, 03 May 2023 15:05:59 +0000

Frequently Asked Questions

What Thai spice is needed to make Thai food at my home?

For authentic Thai cooking at home, you need to be familiar with five essential spices: cayenne, coriander, turmeric, cinnamon, and black pepper. Each ingredient has its own unique flavour profile, and each plays an important role in creating delicious dishes.

Cinnamon provides sweetness while black pepper enhances the flavours. Curry powder gets its yellow hue from turmeric and coriander seeds. Cayenne peppers provide heat and cilantro provides freshness. Finally, cinnamon can add depth and complexity in any dish.

Each of these spices is available in your local grocery. If you'd rather buy them online, the following are our recommendations.

Is Thai cuisine made with garlic?

Garlic is an ingredient used in Thai cuisine. Garlic is often used to make Thai dishes, including salads and soups, stir-fries and curries, as well as sauces and sauces.

Garlic is often fried in Thailand with ginger, shallots, and other spices. You can also eat it with sticky rice.

Garlic can be eaten in a variety of ways. This is known as "Nam Phrik", or namphrik. Nam phrik is often accompanied by grilled chicken or beef.

What Spices or Herbs Go Best With Potatoes?

A potato makes a great side dish with almost any meat. There are many ways to cook potatoes, other than just mashed.

These versatile vegetables can be used in a variety of dishes including soups, casseroles, and pasta dishes. You may not know, but many spices and herbs can go well with potatoes.

These tasty recipes will make your potato recipe even more delicious

Which are the best Thai spice?

Galangal (lemongrass), coriander, turmeric and cinnamon are the best Thai spice. You can also use clove, cardamom black peppercorn, clove, cardamom clove, cardamom, fennel seed, star anise, cloves and cayenne pepper as spices.

Rose petals and bay leaves, pandan leafs, curry leaves, pandan leave, kaffir lemon leaves, vanilla beans. Tamarind pods, lemongrass, basil, mint are other useful spices.

How to Store Spices

Keep them away from heat and light.

If you want to keep spices fresh for a long time, place them into a dark cupboard. This will help keep them fresh and prevent any deterioration due to oxidation.

Keep your spices out of direct sunlight and in a cool dry place. It is possible for the spice to lose its flavor and aroma if it's placed in close proximity to a window or heater.

Spices work best in an airtight jar or tin. If storing in plastic containers, make sure there is no moisture inside the container.

It is vital to always check the seal after opening, resealing and before storing.

Don't throw out any spice leftovers. Use them instead by adding them into other dishes. To extend their shelf life, you can freeze them.

Statistics

According to a recent survey, professional chefs and many home cooks use spices; usage has only continued to grow from 2011 to now. (hospitalityinsights.ehl.edu)
Their 14 to 20 percent essential oil content means that cloves have the highest concentration of aroma compounds of any spice. (masterclass.com)
According to Healthline, pink Himalayan salt is estimated to contain up to 84 minerals and trace elements, which gives the salt its special pink color. (spicecravings.com)

External Links

How To

How to choose which spices to buy

Cooking requires you to learn how to choose the right herbs for your recipes. There are many choices. So where do you start?

Three main factors should be considered when selecting spices: price, shelf life and flavour profile. There are many flavour profiles that can be used depending on how you cook meat, poultry, fish and vegetables as well as beans, grains, pastas, eggs, bread, cakes, and other foods. So once you've decided on a category, you'll need to narrow down your choices based on these differences.

There are many factors that affect shelf life. Some spices can last forever while others go bad quickly. Cayenne pepper has a long shelf life, while oregano is only good for two months. The price is another factor. The price of spices can vary from $1 per tablespoon to over $100 per ounce. This means you need to balance quality and price.

It's also important to determine if organic or nonorganic ingredients you prefer. Organic products use fewer pesticides, chemicals, and other harmful substances than traditional alternatives. This makes them safer for you and the environment. You'll have to balance the benefits and costs of organic products.

The best way to get the perfect spices for your home is to shop online. Online retailers provide extensive information about each product including reviews, prices, ratings and ratings.

After narrowing down your options, you can place an order directly with the retailer. Once you have received your items safely store them in an airtight container, away from heat & light.