Low-Calorie, High-Protein Chicken Quesadillas with juicy seasoned chicken, Greek yogurt, tomatoes, onions, cilantro, and gooey cheese in crispy tortillas are full of fresh, bold flavor and come in at only 185 calories and 30 grams of protein per serving. They’re ready in about 25 minutes for a fast, easy, satisfying way to hit your protein goals without sacrificing flavor. Perfect for a light dinner, lunch, or appetizer.
I make Low-Calorie High-Protein Chicken Quesadillas when I’m in the mood for Mexican, but want something healthier than takeout. By the time the chicken is done searing, I’ve chopped the tomato, onion, and cilantro (basically a quick pico de gallo), and it’s ready to assemble. Then it’s just a quick pan-fry to crisp up the tortillas and melt the cheese until oozy and gooey.
They’re light, fresh, high in protein, and totally satisfying. Sometimes I cook the chicken ahead and stash it in the fridge, which means I’m only about 10 minutes away from a hot, cheesy chicken quesadilla.
Ingredients
See recipe card at the bottom of the post for the full list of ingredients and exact amounts.
- Boneless, skinless chicken breast meat. A lean protein source with 165 calories and 31 grams of protein per serving. Boneless skinless chicken thighs may also be used, though they are lower in protein and higher in fat and calories than breast meat.
- Nonfat Greek yogurt. Creamy, tangy, with a fraction of the calories and fat and more protein than sour cream. Choose a high-quality brand like Fage or Chobani for the best flavor and texture.
- Fat-free mozzarella cheese. Melts surprisingly well when mixed with Greek yogurt. The mild flavor allows the flavors of the chicken and veggies to shine, and it has more protein per serving than regular or low-fat mozzarella.
- Zero-carb tortillas. Soft flour tortillas that are high in fiber, resulting in 0 net carbs (carbs – fiber = net carbs). For the highest protein chicken quesadillas, look for tortillas with 5-7 grams of protein each.
Expert Tips
- Flip with confidence. Use a wide spatula and one smooth, decisive motion when flipping. If it feels tricky, place a plate over the skillet, flip the pan and plate together, then slide the quesadilla back into the pan.
- Seed the tomatoes. Removing the seeds keeps excess moisture out, so the tortillas stay crisp instead of soggy.
- Chop the filling finely. Smaller pieces spread more evenly, helping every bite get a balanced mix of chicken, cheese, and fresh toppings.
- Don’t overfill. Keep the filling about ½ inch away from the edges so the quesadillas seal properly and don’t spill while cooking.
- Folded quesadilla option. For single-tortilla quesadillas, spread the filling over half the tortilla, fold it over, and cook until both sides are golden and the cheese is fully melted.
Low-Calorie, High-Protein Chicken Quesadillas
Ingredients
Method
- Pound chicken to an even ¾-inch thickness.
- Season both sides with salt, pepper, cumin, and garlic powder.
- Heat a skillet over medium heat and brush with 1 tsp oil.
- Sear chicken 3–4 minutes per side until golden.
- Add ½ cup water, cover, and cook 5–7 minutes until internal temp reaches 160°F.
- Remove chicken, rest 5 minutes, then finely chop.
- In a bowl, mix chicken, yogurt, cheese, onion, tomato, and cilantro.
- Divide the mixture evenly among the tortillas, and fold them closed.
- Cook quesadillas in a dry skillet over medium heat, 2–3 minutes per side, until golden and crisp.
Nutrition
Notes
- Pre-cooked chicken or rotisserie chicken. If it’s already seasoned, adjust the salt and seasonings to taste.
- Spices. If you don’t have cumin and garlic powder, use taco seasoning, fajita seasoning, or chili powder. Check the salt content first before adding any more.
- Pico de gallo. Use ½ cup pico de gallo or your favorite fresh salsa instead of the red onion, tomatoes, and cilantro. Strain out any liquid to keep the quesadillas from getting soggy.
- Beans. For an additional protein boost, mix lightly mashed, well-drained black beans or kidney beans with the filling mixture.
Tried this recipe?
Let us know how it was!How to Make Protein Chicken Quesadillas Step by Step
Step 1: Prep the chicken. Pound chicken to an even ¾” thickness. Season both sides with 1 tsp each salt and pepper and 1 tbsp each cumin and garlic powder.
Step 2: Sear the chicken. Heat a nonstick skillet over medium heat, then brush with 1 tsp avocado oil. Sear chicken 3-4 minutes per side until golden brown. Add ½ cup water, cover, and cook 5-7 more minutes, until chicken reaches an internal temperature of 160°F. Remove from pan, let rest 5 minutes, then finely chop.
Step 3: Chop and mix the filling. Mix chopped chicken with 2 tbsp Greek yogurt, 2 oz fat-free mozzarella cheese, ¼ cup diced red onion, ¼ cup diced tomato, and ¼ cup chopped cilantro.
Step 4: Assemble the quesadilla. Place one tortilla in a dry skillet over medium heat. Add an even layer of filling, sprinkle the top with more cheese, then top with another tortilla.
Step 5: Cook the quesadilla. Cook 2–3 minutes until golden and melted, gently pressing down as it cooks. Flip, and cook 2–3 minutes more.
Step 6: Serve and enjoy. Cut into quarters and serve. Enjoy!
What to Serve with Low-Calorie, High-Protein Chicken Quesadillas
- Plain Greek yogurt or blended cottage cheese instead of sour cream
- Homemade cowboy caviar, chipotle corn salsa, or fresh pico de gallo
- Fresh guacamole or avocado salad
- Grilled zucchini, sauteed peppers and onions, or roasted vegetables
- Cilantro lime cauliflower rice
How to Store and Reheat
Fridge: Store leftover chicken quesadillas in the fridge in an airtight container for up to 3 days.
Freezer: Freezing is not recommended because these quesadillas use Greek yogurt and fresh tomatoes. For best results, freeze the cooked chicken, thaw it in the fridge, then assemble and cook the quesadillas fresh.
Reheating: Heat in a medium-low skillet until warmed through. You can also warm them in the microwave for 30-60 seconds, but they will be less crispy.
FAQ’s
Yes. Fat-free cheese melts smoothly when combined with Greek yogurt and other moist ingredients and warmed over medium heat.
Fill high-protein tortillas with lean meats or lightly mashed beans, egg whites, fat-free cheese, Greek yogurt, or blended cottage cheese.
Yes, pre-cooked and rotisserie chicken are great time-savers in this high-protein chicken quesadilla recipe. If the meat is already seasoned, taste it before adding the seasonings, then adjust to taste to avoid clashing flavors or overloading it with sodium.
