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crispy healthy chicken quesadillas on a white plate with salsa and plain greek yogurt
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Healthy Chicken Quesadillas

Crispy chicken quesadilla with sauteed onions and bell peppers with melted cheese!
Course Main Course, party appetizer
Cuisine Mexican
Diet Low Calorie
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 people
Calories 222kcal

Equipment

  • panini press
  • medium non-stick skillet
  • small non-stick skillet
  • spatula

Ingredients

  • 2 tbsp low-sodium chicken broth
  • 1 tbsp avocado oil
  • 1 tomato diced
  • ½ small onion diced
  • 1 garlic clove minced
  • whole wheat or corn tortillas
  • 3 bell peppers thinly sliced
  • 1 cup reduced fat shredded cheese
  • 16 oz ground chicken or ground turkey
  • plain greek yogurt for dipping
  • salsa for dipping
  • 1 tbsp cumin
  • 1 tsp chili powder
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 1 tsp paprika
  • kosher salt to taste
  • ground black pepper to taste
  • coconut cooking spray

Instructions

  • Heat a medium non-stick skillet to medium heat. Add oil and saute onion, garlic, and peppers for about 5 minutes. Season with salt and pepper.
  • Add tomato and simmer for a few more minutes, seasoning again with salt and pepper to your liking.
  • Add the chicken or turkey and stir well to combine. Cook until chicken or turkey is no longer pink.
  • Next add in your broth and remaining seasons and stir to combine.
  • Stir on medium heat for another 5 minutes and add remaining spices then turn down heat to a simmer and cover for another 10 minutes until most of the liquid is absorbed and the flavors are enhanced.
  • Spray a cold small skillet with coconut cooking spray or use a panini press, if you have one. Place tortilla on skillet or panini press and sprinkle with a handful of cheese on half of the tortilla. Add about a quarter of the chicken or turkey mix on top of the cheese and top with another handful of cheese. Close the tortilla over to close it. You can also fill the whole tortilla then you place a second one on top.
  • Press down with the panini press or a spatula. Cook for 2 to 3 minutes. If using a skillet flip the tortilla over and cook for another 2 to 3 minutes. If using the panini press your quesadilla is ready to eat.
  • Remove from heat and cut into wedges or serve whole. Serve with plain greek yogurt and salsa for dipping. Can also top with a sliced avocado if you desire.

Notes

How can my kids help?  Have your kids help chop up the veggies with children's safety utensils.  Have them sprinkle in the seasonings and help fold up the tortilla. 
When you're slicing your veggies make sure you slice them very thin when making quesadillas so you don't get big chunks when you take bites.
Also, using a serrated knife will keep your tomatoes from being smashed while slicing them. It cuts through the tomato skin perfectly.

Nutrition

Serving: 1quesadilla | Calories: 222kcal | Carbohydrates: 25.7g | Protein: 7.2g | Fat: 10.4g | Saturated Fat: 3.5g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 5.1g | Cholesterol: 3.6mg | Sodium: 311mg | Potassium: 7mg | Fiber: 5.9g | Sugar: 4.1g | Vitamin A: 11IU | Vitamin C: 60mg | Calcium: 14mg | Iron: 10mg