If you’re looking for a healthy, hearty and kid-friendly meal these chicken quesadillas are made from scratch and provide a variety of pep options.
The best thing about quesadillas is that they are a healthy meal that lets you be creative with the filling. Chicken and cheese are the base the rest is all up to you.
If you have a picky eater you can keep it simple and just leave the chicken and cheese. If you’re trying to hide some veggies or plant-based protein, you can also easily throw in some peppers, corn and beans.
Preparing Chicken Quesadillas
Ingredients
Fresh Ingredients
Chicken breast: Chicken breasts are considered the white meat of a chicken. They are thick and tender when cooked just right. When overcooked, however, they become dry and tough to eat.
Yellow onion: Onion is a very common vegetable that is used both raw and cooked in food preparation. It has a sharp flavour raw that often sweetens once cooked. There are many varieties of onions, some that are milder than others. We use the common onion or yellow onion in this recipe.
Cheddar cheese: I like to use old cheddar in this recipe to add a bold flavour to complement the beans and corn. Medium cheddar or a tex mex mix will work great as well.
Pantry
G&K Taco Spice: A mix of common spices similar to fajita seasoning but with some variation in proportions. The chili powder makes its flavour more potent but it is not a spicy seasoning. Its great on chicken or beef.
Olive oil: I use olive oil for this recipe because of its mild flavour. Olive oil is the fat extracted from olives. The least processed is extra virgin olive oil, which I use in this recipe.
Tortillas: I use 7-inch white flour tortillas for most of my wraps. The flavour is not overwhelming and the wraps are easy to roll to enclose all the ingredients. If you like your wraps grilled it also toasts very nicely on a pan or a panini press.
Cooking spray: Cooking spray, depending on which variety you get, is an aerosol product, usually a combination of oil and some other ingredients, that is applied in a thin layer to prevent food from sticking. We use it here as an easy way to add just a little extra crispness to the tortillas. You can use oil or butter instead or skip it altogether
Black beans: A pulse, these beans are full of protein and fibre and are a great way to facilitate a plant-based diet. They are small bean that is dark in colour and are about ½ inch long. Black beans are most commonly used in Latin American cuisines.
Corn: Canned corn is ideal for this recipe because it is already cooked and ready to go without compromising on flavour. If fresh corn is in-season where you are I recommend grilling the corn for about 5 minutes on all sides to get a bit of char on them. Then run your knife along
the cob to slice off the corn kernels for this salad.
How to Make Chicken Quesadillas
Start by cutting the chicken into ¼-inch cubes.
Then, in a large pan, heat up some oil. Once hot, add the chicken. Cook for 2-3 minutes per side.
While the chicken is cooking, dice the onion and make the G&K taco seasoning. In a small bowl combine paprika, cumin, chili powder, garlic powder, onion powder, salt, ground black pepper and cornstarch.
Add the onion and taco seasoning to the pan and stir to coat. If you find that there isn’t enough liquid in the pan add a tablespoon of water or stock. Cook for a couple more minutes to let the chicken cook with the spices, then, remove from heat.
TIP: You can add chopped bell peppers for added fiber and vitamins.
How to Pan-Fry Quesadillas
Warm a medium pan on medium heat and with cooking spray once heated.
Add a tortilla to the pan and layer the following ingredients on one half of the tortilla.
In this order, add:
- Cheese
- chicken
- corn
- black beans
- more cheese
Fold over the tortilla to enclose the ingredients and cook for 2 minutes.
You can make another quesadilla in the same way on the empty side of the pan.
Flip the quesadilla and cook for another 2 minutes.
Once cooked, when the cheese is all melted, move the quesadillas to a plate to serve.
How to Bake Quesadillas
Ideally, you want to preheat the oven to 350°F while you’re cooking the chicken.
Next, line two cookie sheets with parchment paper or aluminum foil.
Spray the quesadillas on one side with cooking spray, and sprinkle with oregano (optional).
Place the tortillas on the cookie sheets, sprayed side down, and layer the following ingredients on one half of the tortilla.
In this order, add:
- Cheese
- chicken
- corn
- black beans
- more cheese
Fold over the tortilla to enclose the ingredients. Repeat for the rest of the quesadillas
Lastly, place the cookie sheets in the oven for 15 minutes.
Substitutions
Chicken: You can use other proteins if you like and if you prefer a vegetarian version use extra firm tofu and prepare it the same way you would the chicken.
Serving
Because these quesadillas as so full of flavour all on their own they are perfect as is. However, if you want to really make it a beautiful and wholesome meal add a side of sour cream, salsa and avocado. Or better yet, add guacamole. You can also add some spice by adding fresh or pickled jalapenos.
Let us know in the comments if you have any other questions. And if you like this recipe be sure to leave us a five-star rating below.
Are you looking for dinner ideas? Check out our recipes:
Healthy Chicken Quesadillas Recipe
Equipment
- Large pan
- Medium pan
- Knife
- small bowl
Ingredients
- 2 chicken breasts or 4 chicken thighs
- ¼ cup onion
- 1 tbsp G&K Taco Spice
- 1 tbsp olive oil
- 1 cup cheddar cheese
- 5 tortillas 7”
- Cooking spray
- ½ cup canned corn
- ½ cup canned black beans
Optional Additions:
- Jalapenos
- Canned chiles
- Salsa
- Sour Cream
- Guacamole
- Cilantro
- Lime
Instructions
- Cut the chicken into ¼-inch cubes.2 chicken breasts
- In a large pan, heat up some oil. Once hot, add the chicken. Cook for 2-3 minutes per side.1 tbsp olive oil
- While the chicken is cooking, dice the onion and make the G&K taco seasoning. In a small bowl combine paprika, cumin, chili powder, garlic powder, onion powder, salt, ground black pepper and cornstarch.¼ cup onion, 1 tbsp G&K Taco Spice
- Add the onion and taco seasoning to the pan and stir to coat. If you find that there isn’t enough liquid in the pan add a tablespoon of water or stock. Cook for a couple more minutes to let the chicken cook with the spices, then, remove from heat.
Stovetop Method:
- Warm a medium pan on medium heat and coat with cooking spray once heated. Add a tortilla to the pan and layer the following ingredients on one half of the tortilla. In this order, add cheese, chicken, corn, and beans, then more cheese. Fold over the tortilla to enclose the ingredients and cook for 2 minutes. You can make another quesadilla in the same way on the empty side of the pan.1 cup cheddar cheese, 5 tortillas, Cooking spray, ½ cup canned corn, ½ cup canned black beans
- Flip the quesadilla, cook for another 2 minutes and move to a plate.
- Serve topped with fresh cilantro with salsa, sour cream or guacamole on the side.
Oven Method:
- Preheat the oven to 350°F while you are cooking the chicken.
- Line two cookie sheets with parchment paper or aluminum foil.
- Spray the quesadillas on one side with cooking spray, and sprinkle with oregano (optional).5 tortillas, Cooking spray
- Place the tortillas on the cookie sheets, sprayed side down, and layer the following ingredients on one half of the tortilla. In this order, add cheese, chicken, corn, black beans and more cheese. Fold over the tortilla to enclose the ingredients. Repeat for the rest of the quesadillas1 cup cheddar cheese, ½ cup canned corn, ½ cup canned black beans
- Place the cookie sheets in the oven for 15 minutes.
- Serve topped with fresh cilantro with salsa, sour cream or guacamole on the side.Jalapenos, Canned chiles, Salsa, Sour Cream, Guacamole, Cilantro, Lime
