Sheet Pan Beef Quesadillas are an easy crowd pleaser for the whole family. Low-FODMAP, gluten-free, and packed with flavor.
Quesadillas are such a simple weeknight option. No fancy equipment or chef skills required. All the ingredients are affordable, and readily available. I have an amazing recipe for Low-FODMAP & Gluten-free 30-Minute Chicken Quesadillas, so here is one using ground beef!
Finally, it is important to highlight that the low-FODMAP diet is NOT a dairy-free diet. Dairy products that are high in lactose are avoided, but cheese and lactose-free foods are allowed. Just be aware of your personal tolerances when it comes to high-fat cheeses, as they can be an irritant to many people with IBS.
Check out Dr. Rachel’s Best Low-FODMAP, Gluten-free ‘Tex-Mex’ & Southwest Recipes for other inspiration.
You may also love:
- Low-FODMAP Chicken Tamale Casserole
- Low-FODMAP & Gluten-free 30-minute Walking Tacos
- Low-FODMAP Taco Casserole; Gluten-free
- Supreme Low-FODMAP Nachos
- Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa Casserole; Gluten-free
Or check out over 650 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Sheet Pan Quesadillas; Gluten-free
Sheet Pan Beef Quesadillas are an easy, crowd pleaser for the whole family. Low-FODMAP, gluten-free and packed with flavor.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 6 servings
- Category: entree
- Method: Baking
- Cuisine: Mexican
- Diet: Gluten Free
Ingredients
- 16 ounces lean ground beef
- 1 tablespoon low-FODMAP Taco seasoning*
- 1/4 teaspoon salt and pepper, plus to taste
- 1 green bell pepper, diced (about 1/2 cup)
- 2 tablespoons cilantro, finely chopped
- 2 teaspoons garlic-infused olive oil*
- 1 medium tomato, chopped or canned diced tomatoes*
- 3 cups cheddar cheese, grated or shredded
- 6 white corn, or gluten-free flour tortillas, large size (about 10 inches), or 12 smaller size
- For serving (optional): sliced avocado, lactose-free sour cream, lettuce, salsa
Instructions
- Heat a large skillet over medium-high heat (you can add oil if you like, but I find the ground beef has enough fat to brown on its own without oil)
- Brown the ground beef with low-FODMAP taco seasoning, salt and pepper
- Add chopped green bell pepper, and simmer for about 5 minutes until pepper is soft
- Remove from heat, and add the cilantro. Drain grease
- Preheat oven to 425 F. Line a baking sheet with parchment paper, then lay tortillas on the sheet
- Brush one side of the tortillas lightly with garlic-infused oil, then place, oiled side down on the baking sheet. Top with beef, cheese, and tomatoes, dividing evenly
- Place a second tortilla on top of the beef, then brush the top with infused oilBake for 10-12 minutes until cheese is melted and tortillas are golden brown
- Cut each tortilla into 3-4 sections, then enjoy with optional garnishes (avocado, shredded lettuce, salsa, lactose-free sour cream)
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting. However, this meal is somewhat rich, adjust your serving if high fat foods trigger your IBS
- Infused oils have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils. See my Top 11 Tips and Tricks for the Low-FODMAP diet that no one ever tells you!
- Taco seasonings are available in low-FODMAP versions from online vendors. If you can’t find this, you can substitute 1 & 1/2 teaspoons of ancho chili powder, 1/2 teaspoon salt, 1/2 teaspoon cumin, 1/4 teaspoon cayenne, and 1/4 teaspoon oregano
- If you want to add canned black beans (I omit these), then one 15 ounce can black beans, drained and rinsed should yield 246g of beans; 40g is one low-FODMAP serving due to GOS; do not substitute cooked beans, they are higher in FODMAPs
- Cheese is naturally low in lactose
- I like white corn tortillas, or gluten-free rice flour tortillas, the brand I prefer is smaller in size, so I double the amount for tortillas
- I prefer to use fire roasted canned tomatoes, for their convenience, and added spice. Canned tomatoes are low-FODMAP in 4 ounce servings
- Check serving sizes for your garnishes, if you like large portions of tomato, or avocado. Small amounts should be tolerated
