Cheese Quesadilla: A Keto Diet Friend Or Foe?

A traditional quesadilla is made with corn or flour tortillas and melty cheese. But is it possible to make a keto-friendly version? The answer is yes! There are a few different ways to make a cheese quesadilla that fits into a keto diet. Some recipes use almond flour, while others use cheese tortillas or a combination of cheese and other ingredients to create a tortilla substitute.

Keto-friendly tortillas

Tortillas are a staple in Mexican cuisine, but they can be high in carbs and not suitable for a keto diet. However, there are some fantastic keto-friendly alternatives that you can buy or make yourself.

Mr. Tortilla offers a range of keto-friendly tortillas, including soft tortillas, crunchy chips, and hard shells. They are low-carb, small-batch tortillas that are "guilt-free" and "authentic."

Making Keto-Friendly Tortillas at Home

You can make your own keto-friendly tortillas at home with just a few simple ingredients. Here are some tips and recipes to get you started:

• Almond Flour Tortillas: These tortillas are made with almond flour, eggs, psyllium husk powder, gelatin powder, sea salt, and warm water. The almond flour and psyllium husk give them a pliable texture, while the gelatin powder adds flexibility. You can also add spices like cumin, paprika, or chili powder to give them a Mexican flavor.
• Flourless Tortillas: For a flourless option, you can make tortillas with almond flour, xanthan gum, and salt. Simply combine the ingredients in a food processor, knead the dough, form the tortillas, and cook them in a pan. These tortillas are easy to make and have just over 1 net carb each.
• Ketodillas: This is a fun twist on the traditional quesadilla. The "tortilla" is made by blending almond flour, mozzarella cheese, an egg, water, and spices. You then cook the batter in a pan, add your favorite fillings, and fold it in half.
• Cheese Tortillas: For an extra cheesy option, you can make a "quesadilla" with a cheese "tortilla." Simply mix shredded cheeses, add the mixture to a baking sheet, and bake until melty and golden. You can then fill it with your favorite quesadilla fillings and fold it in half.

Cheese as a tortilla substitute

Cheese tortillas are a great low-carb alternative to traditional tortillas. They are easy to make and only require a few simple ingredients. Here is a step-by-step guide on how to make them:

Ingredients:

Firstly, you will need to gather your ingredients. For a basic cheese tortilla, you will need:

• Cheese slices (preferably round, but square slices can be trimmed to make a circle)
• Olive oil
• Non-stick skillet
• Spatula

Optional Ingredients:

You can also add other ingredients to enhance the flavour and texture of your cheese tortillas:

• Almond flour
• Egg
• Taco seasoning or other spices
• Cooked chicken, ground beef, or other protein
• Vegetables such as bell peppers, onions, mushrooms, or spinach

Method:

Now that you have your ingredients, it's time to start cooking! Here is a step-by-step guide on how to make your cheese tortillas:

• Heat a small amount of olive oil in a non-stick skillet over medium to high heat.
• Add your cheese slice to the skillet. You can use one slice or multiple slices, depending on the size of your tortilla.
• Heat the cheese until it begins to bubble and brown around the edges. This should take around 4-5 minutes.
• Remove the cheese slice from the skillet when it is crispy and place it on a plate to cool.
• If you want to make a hard shell taco shape, drape the hot cheese tortilla over a wooden spoon or similar object to form the desired shape.
• Once your cheese tortilla has cooled and hardened, it is ready to be used!

Using Your Cheese Tortillas:

Now that you have made your cheese tortillas, you can use them in a variety of dishes! Here are some ideas:

• Quesadillas: Make two cheese tortillas and fill them with your favourite quesadilla fillings, such as guacamole, Greek yogurt, red onion, ground beef, and sliced tomatoes.
• Tacos: Shape your cheese tortilla into a hard shell taco and fill it with shredded chicken, ground beef, Greek yogurt, cilantro, or your favourite taco fillings.
• Nachos: Make multiple cheese tortillas and break them into chip-sized pieces. Place them on a baking sheet and top with your favourite nacho toppings.
• Burritos: Use your cheese tortilla as a wrap and fill it with your favourite burrito fillings.

Tips and Tricks:

• Use a round cheese slice for the best results. If you only have square slices, trim the corners to make a circle.
• Keep an eye on the cheese while it is cooking, as it can burn easily.
• Experiment with different types of cheese to find your favourite. Cheddar is a popular choice, but you can also try mozzarella, Monterey Jack, or Mexican cheese blends.
• Add spices or other ingredients to your cheese mixture to enhance the flavour.
• If you want a thicker, more stable tortilla, you can add almond flour and egg to your cheese mixture.

Cheese tortillas are a delicious and versatile low-carb option. They can be used in a variety of dishes and are sure to satisfy your cravings! Get creative and enjoy your cheesy creations!

Keto quesadilla fillings

Chicken

Chicken is a popular choice for keto quesadillas. You can use leftover roast chicken, rotisserie chicken, or cook chicken specifically for your quesadilla. Chicken thighs are a good option, and you can chop them up and cook them with green pepper, onions, and taco seasoning for extra flavour.

Vegetables

Onions, peppers, and avocado are all popular keto quesadilla fillings. You can also add sliced radish, green chillies, or jalapeños. If you want to add some extra veggies, try sautéed mushrooms, tomato, or sliced avocado.

Cheese

Cheese is a must for quesadillas, and you can use a variety of different types. Shredded Monterey Jack, cheddar, pepper jack, or Colby-Jack are all good options. You can also use a Mexican three-cheese blend.

Sauces

You can add some extra flavour to your keto quesadilla with sauces like sour cream, guacamole, or salsa. If you're feeling adventurous, you can also try low-carb ranch, chipotle ranch, or salsa verde.

Other Proteins

If you're not in the mood for chicken, you can use ground beef, sofritas, sliced steak, or refried beans as your protein.

Cooking methods

There are several methods for cooking keto quesadillas, with the oven and stovetop being the most popular. Some recipes also involve using a blender and/or an electric mixer.

Stovetop Method

This method involves cooking the quesadilla in a skillet on a stovetop. First, you'll need to prepare the tortillas. In some recipes, this involves blending almond flour, mozzarella cheese, an egg, water, and spices to form a batter. This batter is then poured into a skillet and cooked until golden brown.

Other recipes use cheese slices to form the tortillas. These are placed in a non-stick skillet and heated until they start to bubble and brown, creating crispy cheese tortillas.

Once the tortillas are prepared, the filling is cooked separately in a skillet. This typically includes ground beef or chicken, cooked with taco seasoning, and sometimes vegetables like onions, peppers, and spinach.

To assemble the quesadilla, the filling is placed on one tortilla, and another tortilla is placed on top. This is then cooked in a skillet until the cheese melts and the tortilla is golden and crisp.

Oven Method

This method involves baking the tortillas in an oven. First, a batter is made by beating eggs and egg whites together with cream cheese until smooth. Coconut flour, psyllium husk powder, and salt are then added to form a thick batter.

This batter is spread onto a parchment paper-lined baking sheet and baked until golden brown. The large tortilla is then cut into smaller pieces.

To assemble the quesadillas, a tortilla is placed in a skillet and filled with cheese, spinach, and more cheese. Another tortilla is placed on top, and the quesadilla is fried until the cheese melts.

Tips

• Don't overstuff the tortillas to avoid the filling spilling out.
• Don't cook on high heat, as this can burn the tortilla before the cheese melts.
• Use non-stick pans to avoid the quesadilla sticking to the pan.
• Let the quesadilla cool slightly before serving, as this makes it easier to separate from the parchment paper.
• For a crispy texture, add a couple of tablespoons of cheese before the first flip when cooking.
• Don't flip the quesadilla too soon. Ensure the underside is a deep golden brown before flipping.

Serving suggestions

Keto quesadillas are a great option for a quick and easy meal or snack. They can be served as is or with a variety of toppings and dips. Here are some ideas to elevate your keto quesadilla experience:

Toppings

To take your keto quesadillas to the next level, try adding some fresh toppings. Here are some options to consider:

• Vegetables: Sliced avocado, pico de gallo, shredded lettuce, sliced black olives, or green onions can add a refreshing crunch and a boost of nutrients.
• Dairy: Sour cream or Greek yogurt can provide a creamy and tangy contrast to the melted cheese.
• Herbs: Fresh cilantro or chopped parsley can brighten up the flavours and add a pop of colour.

Dips and Sauces

For an even more indulgent experience, serve your keto quesadillas with some delicious dips and sauces. Here are a few options:

• Guacamole: Creamy avocado-based guacamole pairs perfectly with the cheesy quesadillas. You can make your own or buy a store-bought version.
• Salsa: A zesty salsa, either mild or spicy, can add a kick of flavour and a burst of colour to your plate.
• Sour Cream: In addition to using it as a topping, sour cream also works well as a dip. You can even mix it with some taco seasoning for extra flavour.
• Keto-friendly Cheese Sauce: For the ultimate cheesy experience, dip your quesadillas in a warm cheese sauce. You can make a simple sauce by melting shredded cheese with a little cream or milk.
• Keto-friendly Ranch Dressing: A creamy ranch dressing can add a tangy twist to your quesadilla dipping experience.

Side Dishes

To make it a complete meal, serve your keto quesadillas with some tasty side dishes:

• Salad: A fresh green salad with a tangy vinaigrette can provide a refreshing contrast to the rich quesadillas.
• Cauliflower Rice: For a low-carb option, try cauliflower rice. You can season it with Mexican flavours like cumin and cilantro to complement your quesadillas.
• Cheesy Cauliflower Bread: For a low-carb option, try cauliflower rice. You can season it with Mexican flavours like cumin and cilantro to complement your quesadillas.
• Cool Ranch Zucchini Chips: For a crunchy side dish, bake some zucchini chips until golden and crisp. They can be a great alternative to traditional tortilla chips.
• Meat: If you want a heartier meal, consider adding a protein-packed side dish like Mexican shredded beef or chicken.

Customisations

The beauty of keto quesadillas is that they can be easily customised to suit your taste preferences. Here are some ideas to mix things up:

• Cheese Variety: Experiment with different types of cheese for your tortillas or fillings. Try pepper jack, provolone, Monterey Jack, or a Mexican three-cheese blend.
• Protein Options: While ground beef or chicken are popular choices, you can also use ground turkey, steak, refried beans, or even deli roast beef.
• Vegetable Add-ins: In addition to the standard onions and bell peppers, you can include sautéed mushrooms, avocado slices, or diced tomatoes.
• Spices and Seasonings: Play around with different spices and seasonings to find your favourite flavour profile. Taco seasoning, chili powder, garlic powder, Italian herb blend, or simply salt and pepper can all enhance the taste of your quesadillas.

Remember, the key to a successful keto quesadilla is to avoid overstuffing and to cook it at a moderate temperature to allow the cheese to melt without burning the tortilla. Enjoy experimenting with different serving suggestions and customisations to find your perfect keto quesadilla combination!

Frequently asked questions