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
Scale
- 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
