Chicken and bean quesadilla
A golden, melty quesadilla packed with chicken, red beans and cheese: a fast, calorie-rich meal, perfect after training.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle4 wheat tortillas
- check_circle250 g chicken breast
- check_circle150 g cooked red kidney beans
- check_circle80 g grated cheddar
- check_circle1 bell pepper
- check_circle5 g oil
- check_circleCumin, paprika, salt, pepper
Method
- 1Cook the diced chicken with the pepper, cumin and paprika.
- 2Add the red beans and lightly mash them.
- 3Fill two tortillas with the mixture and cheddar, and top with a second tortilla.
- 4Brown each quesadilla 2 minutes per side in a pan.
- 5Cut into wedges and serve.
The ultra-high-protein quesadilla
This Mexican quesadilla is a protein bomb: 51 g per serving, plus 68 g of carbs and 14 g of fibre for 710 kcal. Chicken, kidney beans and cheddar between two golden tortillas: a complete, rich, tasty meal, perfect for bulking or after a heavy session. The chicken + beans duo pushes protein very high.
A calorie-dense dish to adjust
At 710 kcal with 26 g of fat, the quesadilla is bulking-oriented. The cheddar and tortillas concentrate the calories: when cutting, halve the cheese, use thinner whole-wheat tortillas, and cook dry in a non-stick pan. The chicken and beans keep protein and fibre at the top regardless.
Golden, crispy cooking
The secret to a good quesadilla: fill half a tortilla (chicken spiced with cumin and paprika, beans, pepper, cheddar), fold, and brown over medium heat in a dry pan until the cheese melts and the tortilla crisps. Press lightly with a spatula. Cut into wedges and serve with a little yogurt or homemade salsa.
Serving it Mexican-style
A quesadilla is never eaten alone in Mexico, and that is where the dish comes into its own. Serve it with a fresh salsa (tomato, onion, coriander, lime), a homemade guacamole or a pico de gallo: these sides bring freshness, vitamins and volume for very few calories, and balance the richness of the cheese.
A spoon of Greek yogurt is a great swap for sour cream while adding protein, and a handful of raw vegetables (lettuce, radish, corn) completes the plate. These extras turn an already complete dish into a sociable, colourful meal — perfect for a shared dinner, without blowing the calories if you keep the sauces light.
What to pair it with
To vary protein-rich Mexican tortilla dishes, these recipes extend the idea.
Key takeaways
- 51 g protein and 14 g fibre: one of the most protein-rich dishes in the catalogue.
- Calorie-dense (710 kcal): bulking-oriented, adjustable for cutting.
- Chicken + kidney beans = maximum protein and fibre.
- Cook dry in a non-stick pan for a crispy tortilla without oil.
Frequently asked questions
Is a quesadilla good for bulking?
Yes, excellent: calorie-dense, very high in protein (chicken + beans + cheese) and carbs. It is a complete, filling meal, ideal when you need to reach a calorie surplus.
How do you make the quesadilla lighter?
Halve the cheddar, choose thin whole-wheat tortillas and cook dry (no oil) in a non-stick pan. The chicken and beans keep protein high; you mainly cut the fat.
Can you make quesadillas ahead?
Yes: fill them and keep chilled, then brown them at eating time so they stay crispy. Once cooked, reheat in a pan; the microwave makes them soft. The spiced chicken also preps well ahead.
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