Fitness / May 3, 2023

Healthy Chicken Quesadilla

This healthy chicken quesadilla is made with egg whites, so it’s light, healthy, and protein-packed! Easy to make and filling!

Low Carb Healthy Quesadillas on a cutting board with cilantro

Table of Contents

MMHMMMM, we went there!

You knew it was only a matter of time until my favorite egg tortilla-like-thing turned into a quesadilla.

I mean, the grilled Mexican quesadillas were cool and all, but have you tried using EGG WHITES?

I discovered this in the healthy low carb chicken enchiladas and egg wraps and I just keep wanting to do it!

This healthy chicken quesadilla is seriously packed with protein, yet has all the cheesy, BBQ chicken-goodness that you LOVE! No skimping on flavor here!

Why You Will Love This Recipe

Everyone loves Mexican food, so who wouldn’t love an ultra-healthy and delicious version?
You don’t need a traditional tortilla to get the Mexican flavor you’re looking for.
Packed full of protein and incredibly low in carbs, this healthy chicken quesadilla is a great way to fill you up without the guilt.
Great for breakfast, lunch, or dinner.

Can quesadillas be healthy?

Quesadillas can totally be a healthy option, and these quesadillas are protein packed and nourishing for your body! The use of egg whites rather than tortilla give you a low carb, high protein base and the chicken is a lean source of protein as well. The cheese might be the least healthy ingredient, but you can easily swap it out for a low fat or low calorie option.

INGREDIENTS

This bomb healthy chicken quesadilla recipe uses egg whites to create a tortilla you will love. Here is what you’ll need to make them:

1 cup chicken breast, shredded (about 1 small breast)
avocado oil spray
2 cups liquid egg whites
1/4 cup BBQ sauce of choice + additional for drizzling (low-carb if desired)
2/3 cup cheddar cheese, grated
2-4 tbsp cilantro, chopped

close up of healthy chicken quesadillas on a cutting board

INSTRUCTIONS

Now that we have our ingredients rounded up, let’s go ahead and get started!

Boil

Bring a small pot of salted water to a boil. Add the chicken and cook until it is no longer pink inside, about 10-15 minutes. Set aside to cool.

Broil

Set your oven to broil and position your oven’s rack on the second to the top spot. Spray a baking sheet with avocado oil and set aside.

Make the “tortillas”

Spray some avocado oil in a small pan and set the heat to HIGH. Once hot, turn the heat back down to LOW and add ½ cup of egg whites to the pan. Allow it to cook until set, about 5 minutes, and then remove the “tortilla” and add it to the prepared baking sheet. Repeat with the rest of the egg whites until you have 4 tortillas.

Shred

In a bowl, shred the chicken breast using 2 forks and add in the barbecue sauce. Mix until the chicken is well coated.

Assemble

Divide the chicken between 2 of the “tortillas” and spread it evenly over each. Do the same with the cheese and cilantro. Next, cover with the other 2 tortillas. Spray the tops of the quesadillas with avocado oil spray.

Cook

Place the pan with the quesadillas under the broiler and cook until lightly browned and crispy, about 15 minutes.

Enjoy

Let cool, slice in half if desired.

DEVOUR!!

What can I put in my quesadillas?

What’s so fun about Mexican food is that you can mix it up and try new combinations of flavors! The same goes for these quesadillas. A fun idea would be to use my Mexican mini bell pepper nachos recipe as an alternative filling for the quesadillas, replace the barbecue sauce with hot sauce or another flavorful condiment, or jazz them up by serving up some grilled pineapple salsa with mango and corn on the side! So much YUM!

FAQs

why use egg whites instead of whole eggs?

Egg whites on their own are less flavorful, making them a great substitute for a regular flour tortilla. This way, the filling is the star of the show instead of tasting the egg yolks in the tortilla. If you want to use whole eggs, though, feel free to give it a go, it will just taste more egg-like!

how else can i cook the chicken besides boiling it?

Boiling the chicken retains its nutritional value and it’s easy. Considering all the toppings you’ll be including, there’s not a lot of sense spending too much time on the chicken. That said, you can also pan-sear it, grill it, or bake it. Grilling it will add to it a nice charred flavor.

my egg white tortillas keep falling apart. What did I do wrong?

Some tips: use a nonstick pan, use a spatula or a utensil with a wide base, use more egg, be sure you’re turning down the heat before adding the egg, and let it cool before removing it from the pan.

how to store healthy chicken quesadillas

Let the quesadillas cool completely. Put them in an airtight container or wrap them in plastic or aluminum. If storing them in a container, you may want to separate them with wax paper to prevent sticking. They should last in the fridge for up to 4 days. You can also store them in the freezer for up to 3 months. Note that the texture will most likely change after having been stored. To reheat them, let the frozen quesadillas thaw in the fridge overnight then reheat in the microwave or in the oven at 350°F for 10-15 minutes.