Overview
These high-protein quesadillas combine lean protein, sautéed mushrooms, spinach, and a high-protein cheese filling inside a crispy tortilla. They work well for lunch, dinner, or meal prep and can be made lower-carb with specialty tortillas.
Ingredients (Makes 4 quesadillas)
Protein filling
- 300 g cooked chicken breast, shredded or diced
- or lean turkey/chicken mince
- 2 cups mushrooms, sliced
- 3 cups spinach
- 1 teaspoon olive oil or cooking spray
- 2 cloves garlic, minced
- Salt and black pepper to taste
- 1 teaspoon paprika
- Optional: chili flakes or cumin
Cheese mixture
- 1 cup low-fat mozzarella cheese, shredded
- 1/2 cup cottage cheese or Greek yogurt
- Optional: 1–2 tablespoons parmesan for stronger flavor
Tortillas
- 4 high-protein or low-carb tortillas
- or whole wheat tortillas
Optional additions
- Diced onions
- Jalapeños
- Bell peppers
- Fresh herbs
- Hot sauce
Instructions
1. Cook mushrooms
Heat olive oil in a large skillet over medium heat.
Add mushrooms and cook for 5–7 minutes until browned and most moisture evaporates.
2. Add spinach and seasoning
Add garlic, spinach, paprika, salt, and pepper.
Cook until spinach wilts completely and excess moisture cooks off.
Important: avoid watery filling.
3. Add protein
Stir in cooked chicken or turkey.
Cook for another 2–3 minutes until heated through.
Remove from heat.
4. Prepare cheese mixture
In a bowl, combine:
- mozzarella
- cottage cheese or Greek yogurt
- parmesan if using
Mix until evenly combined.
5. Assemble quesadillas
Lay tortillas flat.
On one half of each tortilla, layer:
- cheese mixture
- spinach mushroom protein filling
- small extra sprinkle of cheese if desired
Fold tortillas in half.
6. Cook quesadillas
Heat a nonstick skillet over medium heat.
Cook each quesadilla for about:
- 2–4 minutes per side
until:
- tortilla becomes golden and crispy
- cheese melts completely
Press gently with a spatula while cooking.
7. Slice and serve
Rest for 1–2 minutes before slicing.
Serve with:
- Greek yogurt instead of sour cream
- salsa
- hot sauce
- avocado
Approximate Nutrition (per quesadilla)
Using chicken + high-protein tortilla:
- Calories: 320–420
- Protein: 30–40 g
- Carbohydrates: 18–28 g
- Fat: 10–15 g
Meal Prep Instructions
- Store cooked filling separately for up to 4 days
- Assemble fresh for best crispness
- Reheat in skillet or air fryer instead of microwave for better texture
Tips for Best Texture
- Cook mushrooms thoroughly to remove water
- Avoid overfilling
- Use medium heat to crisp tortilla without burning
- Cottage cheese adds protein and creaminess without excessive fat
Variations
Vegetarian version
Replace chicken with:
- tofu
- tempeh
- black beans + extra cheese
Ultra high-protein version
Add:
- extra chicken
- reduced-fat cheese
- protein tortilla
Can exceed 45 g protein per quesadilla.
