Chicken Quesadilla: Keto-Friendly Mexican Delicacy

Chicken quesadillas are a delicious treat, but they are often high in carbs due to the flour tortilla. However, it is possible to make a keto-friendly version of this dish by using low-carb tortillas or a cheese shell. This recipe typically includes chicken, cheese, vegetables, and spices, and can be served with salsa, sour cream, and guacamole.

Keto-friendly tortillas

Tortillas are a staple in many cuisines, but traditional flour tortillas are often high in carbohydrates and not suitable for a keto diet. However, there are several keto-friendly alternatives that you can easily make at home or purchase from specialty brands. Here are some options for keto-friendly tortillas to satisfy your cravings:

Almond Flour Tortillas

Almond flour is a popular gluten-free, low-carb alternative to wheat flour. It has a nutty flavour and a fine texture, making it ideal for keto baking. To make keto almond flour tortillas, you'll need:

• Almond flour (superfine and blanched)
• Psyllium husk powder (for pliability)
• Gelatin powder (improves flexibility)
• Sea salt
• Eggs (large, at room temperature)
• Warm water
• Oil for frying (avocado or olive oil)

The dough is typically mixed and formed into balls before being rolled out into thin circles. They are then cooked on a lightly oiled pan over medium-high heat for a short time, around 30-60 seconds on each side, until golden. These tortillas are pliable when warm, so reheat them if they become stiff.

Coconut Flour Tortillas

Coconut flour is another gluten-free, low-carb flour option. It has a distinct flavour and a more absorbent texture than almond flour, so it may require more liquid in recipes. You can substitute coconut flour for almond flour in some tortilla recipes, but the ratio may need adjustment due to coconut flour's higher absorbency.

Low-Carb Tortilla Brands

If you don't want to make your own keto tortillas from scratch, there are some specialty brands that offer low-carb options:

• Mr. Tortilla offers a range of low-carb, keto-friendly tortillas, including flour tortillas, hard shells, and tortilla chips.
• Mission Foods has a line of carb count balance tortillas that are keto-friendly and can be found in some stores.

Remember, when choosing store-bought tortillas, always read the nutrition label to ensure they fit within your keto macros and don't contain any unwanted ingredients.

Chicken and cheese fillings

The chicken and cheese fillings are the stars of a keto chicken quesadilla. Here are some tips and options for making the most delicious and satisfying fillings:

Chicken Options:

You can use either boneless skinless chicken breasts or thighs for your quesadilla. If you're short on time, you can use pre-cooked or frozen grilled chicken, or even leftover chicken from a previous meal. Just make sure to chop it into small, bite-sized pieces. If you're cooking the chicken specifically for the quesadilla, cut it into small cubes before cooking to ensure even cooking and easy assembly.

Seasoning the Chicken:

Taco seasoning is a popular choice for adding flavour to the chicken. You can use a store-bought keto-friendly option or make your own. Other options include buffalo sauce, or a simple combination of salt, pepper, and garlic powder. If you want to add some heat, include a minced chipotle chilli pepper in adobo sauce.

Cheese Choices:

For the cheese, a combination of mozzarella and cheddar works well. You can also use pepper jack, Colby-jack, or a Mexican three-cheese blend. Just make sure the cheese you choose is shredded so it melts easily and combines well with the other ingredients.

Assembly:

When assembling the quesadilla, start by placing the chicken on one half of the tortilla or cheese shell. Then, add your desired amount of cheese. You can also add some sliced avocado at this point for extra creaminess. Finally, fold the tortilla or shell in half, pressing down firmly so that the melted cheese helps seal the quesadilla together.

Cooking:

Cook the quesadilla in a pan over medium heat until the tortilla is browned and crispy, and the cheese is melted. Be careful not to crank up the heat too high, as this can burn the tortilla before the cheese has melted.

Serving:

Cut the quesadilla into wedges or thirds and serve with keto-friendly salsa, sour cream, and/or guacamole. Enjoy the delicious combination of chicken and cheese in every bite!

Keto salsa and guacamole

Ingredients

• Avocado
• Lemon or lime juice
• Fresh chilli pepper (optional)
• Red onion
• Tomatoes
• Taco seasoning (optional)
• Coriander (optional)
• Salt and pepper to taste

Method

• Skin and dice the avocados. Place the avocado in a large mixing bowl with all the other ingredients.
• Squeeze the juice from your lemon or lime onto the remaining ingredients.
• Mix gently, so the chunks of avocado remain.
• Mash the avocado to your desired consistency.
• Serve immediately or cover and store in the fridge.

Tips

• If you prefer a smoother guacamole, use a stick blender or regular blender.
• To store, place in an airtight container with all the air removed. It will keep in the fridge for up to 3 days.
• To freeze, store in a freezer bag, removing as much air as possible. It will keep in the freezer for up to 6 months.
• To prevent the guacamole from turning brown, add lime or lemon juice, or place the avocado pit in the centre of the bowl.

Customising your quesadilla

Protein

You can use any type of protein you like in your quesadilla. While chicken is a great option, you could also try using steak, ground beef, shredded pork, or even refried beans for a vegetarian option. If you're feeling adventurous, why not try something different like shrimp or ground beef? The choices are endless!

Vegetables

In addition to the traditional onions and peppers, you can also add other vegetables to your quesadilla. Some options include avocado, zucchini, mushrooms, and tomatoes. Just be mindful of the carb count if you're following a strict keto diet.

Cheese

While a Mexican three-cheese blend or cheddar cheese are popular choices, you can also experiment with other types of cheese such as pepper jack or Colby-jack. Get creative and use your favourite type of cheese!

Spices and Seasonings

To add extra flavour to your quesadilla, you can use spices and seasonings like taco seasoning, chilli pepper, or even just some plain old salt and pepper. If you're feeling adventurous, you can try something different like buffalo sauce or cilantro.

Dipping Sauces

No quesadilla is complete without some delicious dipping sauces! Sour cream, salsa, and guacamole are always great choices, but you can also get creative and try something different like keto-friendly ranch dressing or hot sauce.

Tortillas

Finally, don't forget the tortillas! While you can use a traditional flour tortilla, there are also many low-carb options available, such as almond flour tortillas or the KBosh veggie pizza crusts. You could even get really creative and make a cheese shell by baking shredded cheese in the oven until crispy.

Storing and reheating instructions

Chicken quesadillas can be stored in an airtight container in the refrigerator for up to four days. For longer storage, they can be frozen in an airtight container for up to three months.

When reheating, it is best to avoid the microwave, as this can make the quesadilla soggy. Instead, use a skillet on the stove, or the oven.

To reheat in the oven: preheat to 325 degrees Fahrenheit. Place the quesadilla on a baking sheet lined with aluminum foil and bake for around 10 minutes, or until the tortilla is crisp and the cheese is melted.

To reheat on the stove: place a non-stick skillet on medium heat and add a thin layer of vegetable or olive oil. Heat the oil for a few minutes, then add the quesadilla, heating each side for no longer than one minute. Flip the quesadilla a few times while cooking to ensure even heating and to prevent burning. If the quesadilla is filled with a lot of ingredients, cover the skillet with a lid to help it reheat faster.

If you are reheating multiple quesadillas for a group, you can keep them warm and crispy by placing them in an oven set to 300 degrees Fahrenheit until everyone is ready to eat.

Frequently asked questions