Make a low FODMAP quesadilla for a simple, quick, and easy lunch idea. The flavorful chicken, sliced peppers, and cheese - all melted in a gluten free tortilla. The crispy tortilla turns a gorgeous golden brown, creating the perfect texture.
Quesadillas are a kid-favorite option in our house. Sometimes, we make them with chicken, crockpot salsa verde chicken, or leftover slow cooker pork carnitas. Don’t tell anyone, but this trick uses up leftovers and acts as a brand-new meal. It's a win-win, using up leftovers, making a new meal, and less dishes!
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Why You'll Love This Recipe
- Another great Low FODMAP lunch idea
- Use the Blackstone to make this meal even quicker
- Gluten Free Quesadillas too!
Featured Ingredients
- Cooked Chicken Breast - Use leftover chicken, crock pot chicken, or meal prep Dutch oven shredded chicken.
- Red and Green Bell Peppers - Sliced peppers add a great pop of color and a delicious flavor.
- Garlic Infused Olive Oil - Adds the flavor of garlic without any actual garlic! I love the option from Trader Joe's.
- Two Cheeses - Monterey Jack and Cheddar Cheese - The perfect combo of cheese for quesadillas. Monterey cheese is a melty cheese and cheddar cheese gives that classic taste and color.
- Gluten Free Tortillas - They look like flour tortillas, but are made without wheat. My favorite is Mission brand.
- Seasoning Mix
- Kosher Salt - Used as the base for this spice mix.
- Low FODMAP Garlic Salt - I love this garlic-free salt from Smoke and Sanity. I purchased it from Amazon. It has all the garlic flavor without the garlic!
- Dried Oregano - Adds earthy notes.
- Cumin - The classic spice used for all things Mexican.
- Ancho Chili Powder - A great alternative to chili powder, which usually contains garlic.
- Smoked Paprika - Adds all the smokiness without using a grill.
- Ground Black Pepper - Another classic spice that adds a bit of peppery flavor.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a large frying pan, add the garlic oil and sliced red and green peppers. Cook over medium heat until soft. While the peppers are cooking, mix the seasoning in a small bowl.
Step 2: Next, add the diced cooked chicken, chicken broth, and the spice mix. Stir until combined, then remove from the heat.
Step 3: In another skillet, over medium-low heat, add one gluten free tortilla. Add two tablespoons of Monterey Jack cheese to half of the tortilla.
Add ½ cups of chicken filling on top of the cheese, keeping the filling on half of the tortilla.
Next, add two tablespoons of cheddar cheese over the chicken filling.
Step 4: Gently fold the tortilla in half. Use your fingers or tongs for this.
Once the cheese has melted, about 2-3 minutes, and the bottom of the tortilla has turned golden brown, flip the tortilla.
Once the other side turns golden brown, remove from the pan and slice into triangles. Serve with your favorite toppings.
Tips
Use a pizza cutter to quickly cut the quesadilla into triangles. I love this trick for cutting waffles, pancakes, and pizza crust, of course!
Layering the cheese on the bottom and on the top of the tortilla acts like glue, holding the quesadilla together.
If the cooked quesadilla needs to stay warm, wrap it in aluminum foil. This is a great trick for quick dinners on the road to evening activities.
Ingredient Swaps
- Chicken Options - Use Instant Pot chipotle chicken for a different flavor profile. Skip the seasoning mix if using this already-flavored chicken. Otherwise, it will be too overpowering.
- Peppers - Use different colored peppers, depending on tolerance. Each bell pepper has different amounts of FODMAPs.
- Additional low-lactose cheese options: swiss cheese, havarti cheese, mozzarella cheese, or queso fresco cheese.
- Tortilla Options: Use corn tortillas without any additional gums for a different tortilla taste. Use two tortillas, versus folding one in half.
Variations
Low FODMAP Veggie Quesadilla: Skip the chicken and add rinsed and drained canned mushrooms, baby spinach, black olives, and sliced bell peppers.
Low FODMAP Cheese and Black Bean Quesadilla: Only use the cheese and peppers in this recipe. Then add ½ cup of drained, rinsed black beans to the filling mixture.
Low FODMAP Cuban Sandwich Quesadilla: Use up leftover cuban pulled pork and make a flavorful quesadilla!
Toppings
While a quesadilla by itself is great, one with toppings is even better! Try two... or five options listed below:
- Salsa Options: Low FODMAP Salsa, Fresh Corn Salsa, Avocado Pico de Gallo, Roasted Tomatillo Salsa Verde
- Creamy Options: Lime Crema, Low FODMAP Guacamole, Avocado Lime Crema, Lazy Guac, Lactose-Free Sour Cream
- Fresh Veggies: Diced Tomatoes, Jalapeno Slices, Cilantro Leaves, Green Onion Tops
Storing and Reheating
Storing: Store the filling and the gluten free tortillas separately. The filling should be stored in an airtight container in the refrigerator. Use the chicken filling within four days.
Freezing: Freeze any leftover filling in a freezer friendly container. Gluten free tortillas also freeze well. It is a great way to keep a quick and easy low FODMAP meal ready. Defrost the filling before using it.
Reheating: Making fresh quesadillas is ideal; however, if you have a leftover quesadilla, I recommend reheating it in a skillet on low heat, flipping it until it is warmed.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietitian.
- Cooked Chicken Breasts - Plain, unseasoned chicken breasts do not have any detected FODMAPs.
- Red and Green Bell Peppers - Red Bell Peppers (capsicum) - Safe at ⅓ cup or 43 grams per meal. Green Bell Peppers (capsicum) - Safe at ½ cup or 75 grams. Use all green peppers if sensitive to fructans.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Monterey Jack and Cheddar Cheese - Monterey Jack and Cheddar Cheese - Safe at 2 slices or 40 grams per meal.
- Gluten Free Tortillas - Use gluten free tortillas to keep fructans at bay. Regular wheat tortillas are safe at 1 tortilla or 35 grams per meal.
- Spices
- Low FODMAP Garlic Salt - Use the certified low FODMAP garlic salt by Smoke and Sanity. It has been tested safe at ¼ teaspoon per meal.
- Dried Oregano - Safe at 1 teaspoon or 3 grams per meal.
- Cumin - Safe at 1 teaspoon or 2 grams per meal.
- Ancho Chili Powder - Has not been tested as an individual ingredient, however, it has been tested in certified spice mixes. I have been able to successfully tolerate it.
- Smoked Paprika - Safe at 1 teaspoon or 2 grams per meal.
- Ground Black Pepper - Safe at 1 teaspoon or 2 grams per meal.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
FAQs
Yes! Using the Blackstone makes it possible to make many quesadillas at one time!
When making a quesadilla, do not use butter or oil to cook the tortillas. They will absorb the oil and become greasy. It is not necessary.
Meal Planning
Serve these awesome quesadillas with a side of rice, using either Instant Pot cilantro lime rice or low FODMAP Mexican rice. Add a low FODMAP salsa with tortilla chips for a bit of crunch.
Additional Low FODMAP Lunch Recipes
Need additional lunch recipes? Discover an old favorite and find a new idea!
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Chicken Quesadillas
Ingredients
Seasoning Mix:
- 1 teaspoon kosher salt
- ½ teaspoon Low FODMAP garlic salt
- ½ teaspoon dried oregano
- ½ teaspoon cumin
- ½ teaspoon ancho chili powder
- ½ teaspoon smoked paprika
- ¼ teaspoon ground black pepper
Quesadilla Filling:
- 1 tablespoon garlic infused olive oil
- 1 medium green pepper sliced
- 1 medium red pepper sliced
- 4 cups cooked chopped chicken
- ¼ cup Low FODMAP chicken broth or water
- 2 cups Monterey Jack cheese shredded
- 1 cup cheddar cheese shredded
- 8 8- inch gluten free tortillas
Instructions
- In a large skillet, over medium-high heat, add the garlic oil and the sliced bell peppers. Cook the peppers until soft. While the peppers are cooking, mix up the seasoning mix in a small bowl.
- Next, add the diced cooked chicken, chicken broth, and seasoning mix. Stir until spices coat the chicken evenly.
- In a different skillet, over medium-low heat, lay down one gluten free tortilla. Add 1-2 tablespoons of Monterey jack cheese to one-half of the tortilla.
- Next, on top of the cheese, add ½ cup of the chicken pepper filling.
- Then add 1-2 tablespoons of shredded cheddar cheese. Fold the tortilla in half, covering the filling. Cook the quesadilla, about 2-3 minutes or until the cheese is melted and the tortilla turns golden brown.
- Flip once the cheese is melted, and cook the other side until golden brown.
- Remove the quesadilla from the pan. Cut into triangles, and serve with your favorite toppings.
Venessa Mandelkow says
Love this recipe!