Chicken Quesadillas are a hit with kids and parents alike. They are an easy, delicious, and healthy meal.
My low-FODMAP and gluten-free version of this classic begins with seasoning your cooked chicken in a saucepan, and grilling your tortillas. I find that grilling the tortillas gives them a better texture, and keeps them from tearing apart.
You will then layer your shells with cheese and low-FODMAP tomatoes (or salsa) and put the filled shells in the oven to complete the melting steps.
Once crispy, I love to dunk mine in lactose-free sour cream and extra low-FODMAP salsa. I also enjoy adding black olives, sliced avocado, and lettuce in my quesadillas from time to time. They are super versatile!
Dr. Rachel’s Notes: While I have used both corn and gluten-free rice flour tortillas to make this recipe, I like the flavor of the white corn the best. You will have to experiment to find your preference.
You may also love:
- Low-FODMAP Sheet Pan Chicken Fajitas
- Low-FODMAP Turkey Stuffed Bell Peppers
- Low-FODMAP Chicken Enchilada Quinoa
- Low-FODMAP Impossibly Easy Turkey Taco Pie
- Low-FODMAP Chicken Tortilla Soup
- Low-FODMAP Tacos
- Supreme Low-FODMAP Nachos
Or check out over 500 more low-FODMAP recipes on the blog, including ‘Tex-Mex/Southwestern listings’. For more chicken recipes, try Dr. Rachel’s Best Low-FODMAP Chicken Recipes; Gluten-free.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free 30-Minute Chicken Quesadillas
Dr. Rachel shares an amazing recipe for low-FODMAP Chicken Quesadillas. Build yours to your preferences! Gluten-free, and IBS-friendly.
- Prep Time: 5 min
- Cook Time: 20 min
- Total Time: 25 min
- Yield: 6 servings 1x
- Category: Meal
- Method: Cook + Bake
- Cuisine: Tex-Mex
- Diet: Gluten Free
Ingredients
- 3 cups (14 ounces) shredded or chopped, cooked chicken (breast or thigh meat)*
- 6 tablespoons canned, diced fire roasted tomatoes or low-FODMAP salsa*
- 4 scallions, green tips only*
- 3/4 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 teaspoon dried oregano
- 12 five-inch low-FODMAP and gluten-free tortillas
- 2 tablespoons avocado oil or other preferred oil for cooking; divided
- 2 tablespoons garlic-infused oil*
- 2 cups shredded Monterey Jack cheese or mixed blend cheddar cheese; divided*
- Desired toppings: lactose-free sour cream, low-FODMAP salsa, chopped avocado, black olives
Instructions
- Preheat your oven to 400F and line a baking sheet with parchment paper, or silicone liners
- In a large skillet, heat 2 teaspoons of avocado oil. Gently brown the first tortilla on one side and lay it on your baking sheet. Repeat until all have been toasted
- Add infused oil to the skillet, followed by chicken, scallion tips, cumin, salt and oregano
- Cook, uncovered, over medium heat until heated through, about 5 minutes
- Spoon 1/6 chicken mixture over half of each tortilla; then sprinkle with 1/3 cup cheese and 1 tablespoon fire roasted tomatoes or salsa
- Cover with a second tortilla half (grilled side on outside) and place in preheated oven
- Bake until tortillas are crisp and golden brown, about 7-10 minutes
- To make extra crispy, press down on each one with a spatula, then broil on high for another 5 minutes
- Cut into wedges; serve with desired toppings
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting
- Recipe can serve 6 as a main course, up to 12 as an appetizer (cut in halves)
- You can use rotisserie chicken if you tolerate it, or prebake chicken breasts at 375F for about 15 minutes until 165 degrees F for this recipe
- Fire roasted tomatoes have not been tested for FODMAPs, if you are concerned, then use low-FODMAP salsa
- Green scallion tips do not contain FODMAPs, avoid the bulb portion
- Try corn tortillas or gluten-free varieties with low-FODMAP ingredients
- Infused oils have the flavor but not the FODMAPs! See my low-FODMAP Top 11 Tips for the reasons why!
- Cheeses are naturally low in lactose levels and may be consumed on the low-FODMAP diet
- You will use a large skillet and a large baking sheet for this recipe, bake temperature 400F
