Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 4
If you're following a ketogenic lifestyle but missing the gooey, crispy, savory delight of a traditional quesadilla, this Keto Chicken Quesadilla will absolutely hit the spot. Instead of using high-carb flour tortillas, this recipe uses a genius hack — crispy baked cheese rounds as your tortilla replacement! Packed with protein-rich shredded chicken, sautéed vegetables, and creamy avocado, each bite offers bold flavors and satisfying textures — all while keeping your carbs in check.
Why This Keto Quesadilla Works
Traditional quesadillas can have over 30g of net carbs — mostly from flour tortillas — which can easily disrupt ketosis. This low-carb version clocks in at just 4.1g net carbs per serving, making it a keto-friendly meal that doesn’t compromise on taste.
The American Heart Association notes that lean protein (like chicken breast) paired with healthy fats (like avocado and olive oil) can promote satiety and help maintain healthy cholesterol levels. Additionally, the cheese "tortilla" adds calcium and fat, which are essential on a keto diet for energy and electrolyte balance.
Ingredients
- 1 tbsp extra-virgin olive oil
- 1 bell pepper, sliced
- 1/2 yellow onion, sliced
- 1/2 tsp chili powder
- Kosher salt and freshly ground black pepper to taste
- 3 cups shredded Monterey Jack cheese
- 3 cups shredded cheddar cheese
- 4 cups shredded cooked chicken
- 1 avocado, thinly sliced
- 1 green onion, thinly sliced
- Sour cream, for serving
Instructions
- Preheat your oven to 400°F (204°C). Line two baking sheets with parchment paper or silicone baking mats.
- Heat olive oil in a skillet over medium heat. Add sliced bell pepper and onion, seasoning with chili powder, salt, and pepper. Cook until soft, about 5 minutes. Set aside.
- In a medium bowl, mix shredded Monterey Jack and cheddar cheese together.
- On each baking sheet, spread 1½ cups of the cheese mixture into a large circle, about 6–8 inches in diameter — think tortilla-sized. Bake for 20 minutes until golden and crispy.
- Remove cheese "tortillas" from the oven. Let cool slightly to firm up.
- On one half of each cheese circle, add the sautéed peppers and onions, shredded chicken, and avocado slices.
- Use a spatula and parchment to gently fold the cheese tortilla in half over the filling.
- Return to oven for another 3–5 minutes to melt everything together.
- Top with green onions and serve with sour cream for dipping.
Nutrition Facts (Per Serving)
- Calories: 299
- Total Fat: 12.1g
- Carbohydrates: 4.1g
- Dietary Fiber: 0g
- Net Carbs: 4.1g
- Protein: 10.1g
Why You’ll Love This Recipe
This dish is a lifesaver when you’re craving comfort food but don’t want to break your macros. Whether you're new to keto or a seasoned low-carb eater, this meal offers that golden, crispy cheese exterior with rich filling inside — all keto compliant.
For more information on the keto diet and carb limits, visit Diet Doctor or check out this guide from Healthline.