Chicken Quesadilla (Corn Tortilla)
Golden corn tortillas with seasoned chicken and melted aged cheddar. Gluten-free comfort food in 25 minutes.
Chicken Quesadilla (Corn Tortilla)
Golden corn tortillas with seasoned chicken and melted aged cheddar. Gluten-free comfort food in 25 minutes.
Ingredients
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Combine the shredded chicken with cumin, paprika, and a pinch of salt in a small bowl, tossing until the spices coat the chicken evenly.
Equipment: small bowlHeat a large skillet over medium heat for about 1 minute, until the surface feels warm when you hold your hand a few inches above it.
Equipment: large skillet (10-inch or larger)Add about 1 teaspoon of olive oil to the skillet and swirl to coat the bottom evenly.
Place one corn tortilla flat in the skillet.
Sprinkle 1/4 cup (about 30g) of shredded cheese evenly over the tortilla, leaving a small border around the edges.
Distribute half of the seasoned chicken (about 1/2 cup) over the cheese in an even layer.
Top with another 1/4 cup of cheese, then place a second tortilla on top and press down gently with a spatula.
Cook for 2-3 minutes without moving, until the bottom tortilla is golden brown and crispy at the edges. You should hear a gentle sizzle.
Tip: Press down firmly with a spatula to help the cheese melt and the tortilla crispSlide a wide spatula under the quesadilla, supporting it fully, and carefully flip it over in one motion.
Equipment: wide spatulaCook the second side for 2-3 minutes, until golden and the cheese is fully melted and begins to ooze slightly at the edges.
Transfer to a cutting board and let rest for 1 minute to let the cheese set slightly.
Equipment: cutting boardRepeat steps 3-11 with the remaining ingredients to make the second quesadilla.
Cut each quesadilla into 4 wedges. Serve warm with sour cream, salsa, and fresh cilantro on the side.
Equipment: sharp knife, pizza cutter
Notes
Storage
Refrigerate cooked quesadillas in an airtight container for up to 3 days. Reheat in a dry skillet over medium heat for 2-3 minutes per side to restore crispness, or microwave for 30-60 seconds (tortilla won't be as crispy).
Freezing
Wrap individual quesadillas tightly in foil and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
Cheese options
Aged cheddar (12+ months) has virtually no lactose and is often well-tolerated. Use dairy-free shredded cheese (Daiya, Violife) if you're avoiding dairy entirely.
Chicken prep
Rotisserie chicken is the fastest option. Also works with leftover grilled chicken, poached chicken breast, or canned chicken (drained and shredded).
Salsa warning
Many store-bought salsas contain garlic and onion (high-FODMAP). Look for simple pico de gallo with just tomatoes, cilantro, lime, and salt, or make your own.
Make-ahead
Season and shred the chicken up to 2 days in advance. Assemble and cook the quesadillas fresh for best texture.
Crispier texture
Press down firmly with a spatula while cooking. Don't rush the browning.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
