Cheese Quesadilla Triangles
Golden, crispy tortillas sandwiching melted cheese that stretches with every bite. Ready in 15 minutes with just corn tortillas, cheese, and a hot skillet.
Cheese Quesadilla Triangles
Golden, crispy tortillas sandwiching melted cheese that stretches with every bite. Ready in 15 minutes with just corn tortillas, cheese, and a hot skillet.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
Instructions
Heat a large skillet over medium heat until a drop of water sizzles on contact.
Equipment: large skilletTip: A drop of water should sizzle immediately on contactAdd half the butter (or olive oil) and swirl to coat the bottom of the pan.
Place one corn tortilla in the skillet, pressing it flat with a spatula.
Equipment: spatulaSprinkle 1/2 cup (about 58g) shredded cheese evenly over the tortilla, leaving a small border around the edges.
Top with a second tortilla and press down gently to help the cheese make contact.
Cook for 2-3 minutes without moving, until the bottom tortilla turns golden brown and crispy at the edges.
Tip: The bottom should be golden brown and crispy at the edges before flippingCarefully flip the quesadilla using a wide spatula—the cheese should be starting to melt and hold the layers together.
Equipment: wide spatulaTip: The melting cheese should hold the layers together - if it falls apart, let it cook longerCook for 2 more minutes, until the cheese is fully melted and the second side is golden and crispy.
Transfer the quesadilla to a cutting board and let it rest for 30 seconds to allow the cheese to set slightly.
Repeat steps 2-9 with the remaining butter, tortillas, and cheese to make the second quesadilla.
Cut each quesadilla into 4 triangular wedges using a sharp knife or pizza cutter.
Equipment: sharp knife, pizza cutterServe warm with optional lactose-free sour cream and mild salsa for dipping.
Notes
Storage
Refrigerate cooked quesadillas in an airtight container for up to 2 days. Reheat in a dry skillet over medium heat for 2-3 minutes per side to restore crispiness—avoid the microwave, which makes tortillas soggy.
Corn tortilla selection
Look for tortillas made with just masa harina (corn flour), water, and lime. Avoid brands with wheat flour, inulin, garlic powder, or onion powder, which add FODMAPs. Mission and La Tortilla Factory make widely available low-FODMAP options.
Cheese selection
Aged cheddar (30+ days aging) contains less than 1mg lactose per 100g, making it effectively lactose-free. Mexican cheese blends often include younger cheeses with higher lactose—check labels if you're sensitive.
Oil alternative
Olive oil works just as well as butter and keeps the recipe dairy-friendlier if you're using lactose-free cheese.
Flip technique
If you're nervous about flipping, slide the quesadilla onto a plate, place the skillet upside down over the plate, then flip the whole thing so the quesadilla lands uncooked-side down in the pan.
Add protein
Shredded rotisserie chicken (about 1/4 cup per quesadilla) adds 10g protein and makes this more filling without increasing fiber.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
