These Chicken Quesadillas are the one self-managed meal in the week — a quick Sunday supper that comes together in 15 minutes from whatever cooked chicken you have on hand. Two whole wheat tortillas, shredded cheddar, sautéed bell pepper and onion, and a side of salsa and sour cream. It’s a genuinely satisfying end to the week, with 70 grams of protein from just one serving and enough flexibility to use canned chicken, leftover chicken from a prep day, or anything else you’ve got. Medium heat is the key — too hot and the tortilla burns before the cheese melts.
Nutrition Per Serving
Calories: 746 | Protein: 70g | Carbs: 50g | Fat: 30g | Fibre: 6g
Makes 1 serving.
Ingredients
- 2 large Whole wheat tortillas
- 170g (6oz) Cooked chicken breast, shredded or sliced (canned chicken or any leftover chicken works)
- 1 oz (30g) Cheddar cheese, shredded or sliced
- ½ cup Bell pepper and onion, sliced thin
- 2 tbsp Salsa
- 2 tbsp Sour cream
- 1 tsp Olive oil
Instructions
1. Cook the Vegetables
Heat a non-stick pan over medium heat with a small drizzle of olive oil. Add sliced bell pepper and onion. Cook 4–5 min until softened. Set aside. (This step is optional but recommended — it adds flavour and texture.)
2. Build and Cook the Quesadillas
Lay one tortilla flat. Layer chicken, cheese, and cooked vegetables on one half of the tortilla. Fold the other half over to close. In the same pan over medium heat, place the folded quesadilla. Cook 2–3 min per side until golden brown and cheese is melted. Press down lightly with a spatula. Repeat with the second tortilla.
3. Slice and Serve
Slice each quesadilla into wedges. Serve with salsa and sour cream on the side for dipping.
Dietitian Tips
- Medium heat is essential. Too hot and the tortilla burns before the cheese has a chance to melt. If your pan runs hot, drop to medium-low.
- Using canned chicken? Drain it well, then season with a pinch of salt, pepper, and garlic powder before assembling — it makes a noticeable difference.
- Impressive protein-to-time ratio. 70g of protein in 15 minutes is hard to beat — this is a great option any night you don’t have a prepped meal ready.
Take Your Nutrition Further
Explore the Resources page for nutrition guides, meal planning tips, and more high-protein ideas to fuel your goals.
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