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Keto Chicken Quesadillas Recipe

Intro - Grocery List - Directions - Macronutrients - Leftovers and Meal Prep

Who doesn’t love a recipe that’s equal parts delicious and easy? Quesadillas are super easy and filling in general, but tortillas make it pretty hard to eat one while on keto. It doesn’t have to be that way!

These Keto Quesadillas from our 6-Week TeamKeto Challenge are the perfect combination of ingredients to appease your taste buds and help you stick with your high fat, low carb meal plan.

What makes them especially keto-friendly? They differ from traditional quesadillas in that this recipe doesn’t use flour tortillas at all. Instead, they use a crispy “cheese” tortilla to give you a similar taste. This recipe also includes tons of veggies to help you feel full and satisfied.

You may find that these Keto Quesadillas are so versatile that you can easily switch up some of the components to make multiple versions in the same week!

Servings: 4 - Calories: 1198 - Fat: 88 g - Protein: 72 g - Net Carbs: 6 g


Grocery List

Here are the ingredients needed for making 4 Keto Quesadillas:

  • 2 Tbsp Olive Oil
  • 1 bell peppers, thinly sliced
  • ½ onion, thinly sliced
  • 1 cup baby spinach
  • Salt and pepper to taste
  • 6 cups shredded cheddar cheese
  • 2 cups shredded chicken, cooked
  • 2-3 avocados, halved and cubed
  • 8 Tbsp salsa (sugar free)
  • 8 Tbsp sour cream
  • Optional: Eat 1/2 cup of macadamias with meal to boost fat content

Components

Your kitchen will require the following:

  • Parchment Paper
  • Oven
  • Medium to Large Skillet
  • Mixing Bowl
  • 2 Baking Sheets 

Directions 

  1. Preheat the oven to 400°F.
  2. Line two baking sheets with parchment paper.
  3. Heat olive oil in a skillet over low-medium heat and add bell peppers and onion. Cook, stirring frequently until softened. Add spinach and cook 1-2 more minutes until wilted. Season with salt and pepper to taste.
  4. In the center of each baking sheet, place 1 ½ cups of shredded cheddar cheese. Using your hands, form the cheese into a round shape, similar to a tortilla.
  5. Bake your cheese “tortillas” in the oven for 8 minutes or a little longer, until the edges turn slightly brown and crispy.
  6. Add ¼ of your cooked veggies and cooked shredded chicken to the cheese “tortillas” and let cool for a few minutes to crisp.
  7. Using the parchment paper and either your hands or a spatula, fold the cheese “tortillas” in half on top of themselves to create a quesadilla.
  8. Repeat steps 2-7 with the two baking sheets again to create two more keto quesadillas.
  9. Top all of your Keto Quesadillas with 3/4 an avocado and 2 Tbsp each of sugar-free salsa and sour cream. 

Macronutrients

Here is the rough macronutrient breakdown for Keto Quesadillas. Exact numbers may vary depending on ingredient sources.

Keto Quesadillas

Cal

Fat

Protein

Carbs

2 Tbsp olive oil

240

27

0

0

1 bell peppers

44

0.25

1.5

21

½ onion

30

0.5

3

6

1 cup baby spinach

8

0

1

1.5

6 cups shredded cheddar cheese

2860

235

175

9

2 cups shredded chicken

648

10

92

0

3 avocados

720

66

9

38

8 Tbsp salsa

35

0

2

8

8 Tbsp sour cream

208

16

8

8

Grand Total

4793

354

291

91

Total Per Serving

1198

88 g

72 g

21 g

Note: Net carbs are less than 6 g per serving.


Leftovers and Meal Prep

These grain-free Keto Quesadillas may need to be crisped in the oven again if you’re enjoying them as leftovers. The cheese will get rubbery and won’t taste great cold. For that reason, the “tortilla” is not easily transportable and can’t be made ahead of time.

But the good news is that they’re easy to make - and take little time - if you wanted to make them more often. They can easily be prepared in a toaster oven, so you don’t have to hassle with turning the oven on and waiting for it to preheat. If you have a toaster oven at work, just bring along the shredded cheese and they can be prepared on the spot.

You can easily switch out, or add, other keto-friendly vegetables to this recipe. For instance, you could try chopped broccoli, cauliflower, asparagus, olives, or even Brussels sprouts to the inside, and add sliced green onions to the finished product. Top with guacamole or queso to give it more flavor.

Change out the protein as well. Instead of chicken, consider sausage, pepperoni, or even ground beef for a “cheeseburger” pizza. Get creative with the toppings to increase variety and flavor.

To save yourself some time before making these, chop the veggies you want to incorporate and store them in the fridge for quick access. You could also measure out the shredded cheese and chicken ahead of time. With this recipe, you don’t have to miss out on enjoying a delicious quesadilla while on keto.

Want more delicious recipes like this?

Get 100+ of our best keto recipes, 6-Weeks of Daily Proven Meal Plans, and next-level coaching in our 6-Week TeamKeto Challenge.

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3 comments

  • Hi Donna! We don’t add sugar to any of our recipes. If we need to sweeten, we use keto-approved sweeteners such as stevia or monkfruit.

    Preston
  • was wondering how much sugar if any. I’m type 2 diabetes

    Donna
  • Love this new recipe. I can’t wait to try it. I love everytjing I have tried in 6 week challenge.

    Sharon

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