Simple, High Protein Chicken Quesadilla

Ingredients

• 1 pound Boneless Skinless Chicken Thighs (Trim excess fat; will be cooked whole then cut into bite‑size pieces after resting)
• 2 tablespoons Olive Oil (Used for marinating and pan‑frying)
• 1 teaspoon Salt (Seasoning for the chicken)
• 0.5 teaspoon Black Pepper (Freshly ground preferred)
• 1 teaspoon Paprika (Adds mild smoky flavor)
• 1 teaspoon Garlic Powder
• 0.5 teaspoon Chili Powder (Optional for extra heat)
• 1 cup Reduced‑Fat Shredded Cheese (Mexican blend or cheddar; low‑fat version for fewer calories)
• 4 large Whole Wheat Tortillas (8‑inch diameter; higher fiber than white flour tortillas)
• 2 tablespoons Healthier Chipotle Sauce (Store‑bought low‑fat chipotle sauce or Greek‑yogurt based homemade version)

Instructions

1. Marinate the Chicken

   Place the chicken thighs in a mixing bowl, add olive oil, salt, black pepper, paprika, garlic powder, and chili powder. Toss until every piece is evenly coated. Let the mixture rest for 10 minutes to absorb the flavors.

   Time: PT10M

2. Cook the Chicken

   Heat the skillet over medium‑high heat (about 375°F). Add the marinated chicken thighs in a single layer. Cook 6‑8 minutes per side, or until the exterior is golden‑brown and the internal temperature reaches 165°F.

   Time: PT12M

   Temperature: 375°F

3. Rest and Cut the Chicken

   Transfer the cooked chicken to a plate and let it rest for 5 minutes. Then, using a knife, cut the chicken into bite‑sized pieces.

   Time: PT5M

4. Assemble the Quesadilla

   Lay one tortilla on a clean surface. Sprinkle ¼ cup of reduced‑fat cheese, add a generous handful of the chopped chicken, top with another ¼ cup cheese, and drizzle ½ tablespoon of chipotle sauce. Fold the tortilla in half to enclose the filling.

   Time: PT5M

5. Toast the Quesadilla

   Wipe the skillet clean, return to medium heat (≈350°F). Place the folded quesadilla in the pan and cook 2‑3 minutes per side, pressing lightly with a spatula, until the tortilla is golden‑crisp and the cheese is fully melted.

   Time: PT6M

   Temperature: 350°F

6. Serve

   Remove the quesadilla, let it sit for a minute, then cut into 3‑4 wedges. Serve hot with extra chipotle sauce on the side if desired.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

30 g

Fat

15 g

Fiber

3 g

Ingredient Substitutions

• Instead of Boneless Skinless Chicken Thighs: Boneless skinless chicken breast, Turkey thigh meat
• Instead of Olive Oil: Avocado oil, Vegetable oil
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Paprika: Smoked paprika, Ancho chili powder
• Instead of Garlic Powder: Fresh minced garlic (use 1 clove), Onion powder
• Instead of Chili Powder: Cayenne pepper (use less), Chipotle powder
• Instead of Reduced‑Fat Shredded Cheese: Regular shredded cheese, Part‑skim mozzarella
• Instead of Whole Wheat Tortillas: Regular flour tortillas, Low‑carb low‑protein tortillas
• Instead of Healthier Chipotle Sauce: Regular chipotle sauce, Salsa verde

Equipment Needed

• Skillet
• Mixing Bowl
• Cutting Board
• Chef's Knife
• Spatula or Tongs
• Measuring Spoons
• Plate for Resting Chicken (optional)

Critical Steps — Do Not Skip

• Marinating the chicken ensures flavor penetration.
• Cooking chicken to a golden crust without over‑cooking keeps it juicy.
• Folding and toasting the quesadilla until crisp prevents sogginess and fully melts the cheese.

Chef Tips from the Video

• Use a cast‑iron skillet for the best even heat and extra crispness.
• Add a pinch of smoked paprika to the chicken for a deeper smoky flavor.
• For extra protein, mix a tablespoon of plain Greek yogurt into the chipotle sauce.

Troubleshooting

Storage

Refrigerator: Store cooked chicken pieces in an airtight container for up to 3 days. Assembled but un‑toasted quesadillas can be refrigerated for 24 hours.

Freezer: Freeze cooked chicken in a zip‑top bag for up to 2 months. Do not freeze assembled quesadillas; toast fresh for best texture.

Room temperature: Do not leave cooked chicken or assembled quesadillas at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook and shred the chicken a day ahead; store in the fridge and reheat briefly before assembling.
• Pre‑measure spices and keep them in a small bowl for faster prep.
• If making multiple quesadillas, keep assembled ones covered with parchment to avoid drying.

Frequently Asked Questions