| High Protein Diet, High Protein Recipe, Recipe

Quick Description:
A perfectly balanced low-carb quesadilla with tender Cajun BBQ chicken, melty cheese, and optional avocado crema – a protein-packed meal that satisfies cravings without the guilt.

Servings & Timing:

Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 3 quesadillas

Dietary Badges:

Low-Carb
High-Protein

Ingredients

Cajun BBQ Chicken:

10 oz raw or 8.5 oz cooked chicken breast, shredded
1 1/2 tbsp sugar-free BBQ sauce
Homemade Cajun seasoning (per “Fit Flavours” cookbook, p. 23)
1/4 tsp salt
1/4 tsp garlic powder
60 g low-fat shredded cheese
1 portion light cream cheese (~16 g)

To Assemble:

3 low-carb tortillas
30 g low-fat shredded cheese, divided
1 1/2 tbsp sugar-free BBQ sauce, divided

To Serve (Optional):

Protein Avocado Crema (per “Fit Flavours” cookbook, p. 32)

Instructions

Preheat Oven:
- Set oven to 350°F (175°C) and line a baking tray with parchment paper.
Prepare Chicken Mixture:
- Shred cooked chicken and combine with BBQ sauce, Cajun seasoning, salt, garlic powder, light cream cheese, and shredded cheese until well mixed.
Assemble Open-Faced Quesadillas:
- Lay tortillas on the tray.
- Spread the chicken mixture evenly over each tortilla.
- Sprinkle with part of the remaining shredded cheese.
Bake & Fold:
- Bake for ~5 minutes until the cheese starts melting.
- Remove from oven, fold each tortilla into a quesadilla.
- Brush or drizzle with remaining BBQ sauce.
Final Bake for Crispiness:
- Return to oven for ~5–7 minutes until quesadilla is golden and crispy.
Serve:
- Optional: Top with Protein Avocado Crema or enjoy as is. Slice into wedges and serve warm.

Macros (Per Quesadilla; Makes 3)

Calories: 297 kcal
Protein: 33 g
Net Carbs: 4.3 g
Fat: 11 g

Additional Notes & Tips

Cheese Tip: Use low-fat shredded cheese for a lighter option, or mix cheeses for extra flavor.
Cajun Seasoning: Adjust spice level to your taste – more cayenne for heat, less for mild flavor.
Low-Carb Alternative: Use high-fiber or almond flour tortillas for minimal net carbs.
Make-Ahead: Prepare chicken mixture in advance and store in fridge for up to 2 days.

Step-by-Step Guide (Optional Expansion)

Step 1: Flavor the Chicken

Combine shredded chicken with BBQ sauce, Cajun seasoning, salt, garlic powder, cream cheese, and shredded cheese. Ensure all chicken is evenly coated.

Step 2: Assemble Open-Faced Quesadillas

Layer chicken mixture and cheese on tortillas. Baking open-faced ensures the cheese melts perfectly before folding.

Step 3: Bake & Crisp

First bake melts cheese; folding and baking again ensures a golden, crispy exterior.

image 163 High Protein Diet, High Protein Recipe, Recipe

Step 4: Serve with Optional Avocado Crema

Adds a creamy, fresh contrast to the spicy BBQ chicken.

image 162 High Protein Diet, High Protein Recipe, Recipe

Recipe Variations & Serving Ideas

Extra Veggies: Add sautéed onions, bell peppers, or mushrooms for added nutrition.
Spicy Kick: Sprinkle in jalapeños or hot sauce for more heat.
Protein Swap: Replace chicken with pulled pork or shredded beef if preferred.
Side Pairing: Serve with a light salad or steamed vegetables for a complete low-carb meal.

FAQ

Q: Can I make this ahead of time?
A: Yes, prepare the chicken mixture a day ahead. Assemble and bake fresh when ready.

Q: Can I freeze these quesadillas?
A: Wrap individually in foil and freeze for up to 1 month. Reheat in oven or skillet.

Q: Can I make it vegetarian?
A: Substitute chicken with jackfruit, mushrooms, or beans and follow same assembly instructions.