This BBQ Chicken Quesadilla is a quick, high-protein meal that delivers 55g of protein in under 20 minutes! Packed with tender BBQ-flavoured chicken, melted cheese, and crisped to perfection, this recipe is a game-changer for busy days. Whether you’re meal-prepping or need a fast, satisfying dinner, this quesadilla is big on flavour and low in calories, all while keeping things simple.
Try our Honey BBQ Chicken Mac and Cheese for another delicious dinner!
BBQ Chicken Quesadilla
If you’re after a quick, high-protein meal that doesn’t compromise on flavour, this BBQ Chicken Quesadilla is a must-try. The combination of smoky BBQ chicken, melted cheese, and a crispy tortilla makes every bite incredibly satisfying.
I love how simple yet flavour-packed this recipe is. It’s perfect for those busy days when you need something quick and nutritious but still crave something delicious. Plus, it’s versatile. Whether you cook the chicken on the stove or in the air fryer, you’ll get a meal that’s packed with protein and ready in minutes.
With 55g of protein and only 499 calories, this quesadilla is perfect for fuelling your body post-workout or as a hearty lunch or dinner. It’s also meal-prep friendly, making it easy to have delicious, protein-packed meals ready to go throughout the week.
Why We Love this Recipe
High in Protein – With 55g of protein per serving, this quesadilla helps fuel your body and keep you full for longer.
Quick and Easy – Prep everything in advance and store it in the fridge for quick assembly throughout the week.
Big on Flavour – The smoky BBQ sauce, melted cheese, and crispy tortilla create the ultimate flavour-packed bite!
What is a Quesadilla So Good?
A quesadilla is a classic Mexican-inspired dish made by grilling a tortilla filled with cheese and other ingredients until golden and crispy. Traditionally, quesadillas are simple cheese-filled tortillas, but they can be customised with a variety of flavourful fillings like chicken, beef, or vegetables.
What makes this BBQ Chicken Quesadilla special is its high-protein twist. By using lean shredded chicken and a high-protein tortilla, this version offers muscle-fuelling protein while keeping the meal light and nutritious. The BBQ sauce adds a smoky-sweet balance, making every bite irresistible.
Whether you’re meal-prepping, looking for a quick lunch, or craving a protein-packed snack, this quesadilla is the perfect blend of convenience, nutrition, and indulgence.
BBQ Chicken Quesadilla Nutrition
This BBQ Chicken Quesadilla delivers a high-protein, satisfying meal that’s both flavourful and nutritious. By using lean chicken, low-fat cheese, and a high-protein tortilla, it provides a well-balanced mix of protein, carbs, and healthy fats. Here’s the nutritional breakdown per serving:
Calories: 499
Protein: 55g
Carbs: 45g
Fat: 9.8g
Ingredients
• Chicken Breast: A lean, high-protein base that makes the quesadilla both filling and nutritious.
• BBQ Sauce: Adds a smoky, sweet flavour that enhances the overall taste of the chicken.
• Red Pepper: Brings a subtle sweetness and crunch, adding texture and colour.
• Red Onion: Provides a mild sharpness and enhances the savoury depth of the filling.
• Smoked Paprika: Elevates the dish with a rich, smoky flavour that complements the BBQ sauce.
• Salt & Black Pepper: Essential for seasoning and balancing the flavours in the dish.
• Low-Fat Cheese: Melts beautifully for a gooey, cheesy texture without excess calories.
• High-Protein Tortilla: Holds everything together while boosting the protein content of the meal.
• Low-Calorie Cooking Spray: Ensures a crispy, golden tortilla without adding unnecessary fat.
How to Make BBQ Chicken Quesadilla
See recipe card for ingredient quantities and full instructions.
To start, we prepare the BBQ chicken. If using a pan, we heat it over medium heat, spray with low-calorie cooking spray, and sauté the shredded chicken with BBQ sauce, smoked paprika, salt, and pepper until well coated. We then add the red onion and red pepper, cooking until softened.
For the air fryer method, we coat the whole chicken breast in BBQ sauce and seasoning, then air fry at 180°C (350°F) for 8-10 minutes, flipping halfway. Once cooked, we shred the chicken and mix it with the chopped onions and peppers.
Next, we assemble the quesadilla. Laying the high-protein tortilla flat, we sprinkle half the cheese on one side, add the BBQ chicken mixture, then top with the remaining cheese. Folding it over ensures a perfect cheese pull when cooked!
Now, it’s time to cook the quesadilla. In a clean pan sprayed with low-calorie cooking spray, we cook the folded tortilla for 2-3 minutes per side, pressing it down lightly for a crispy, golden-brown exterior and perfectly melted cheese.
Finally, we slice and serve. Cutting the quesadilla into wedges makes it easy to eat and perfect for dipping. Whether enjoyed on its own or with a side of Greek yoghurt, salsa, or a fresh salad, this BBQ Chicken Quesadilla is the perfect balance of flavour and nutrition!
Tips
- Press the quesadilla while cooking – Lightly pressing it down in the pan helps create a crispy, golden crust and ensures even melting of the cheese.
- Use a high-protein tortilla – This not only boosts the protein content but also holds up better when folding and cooking.
- Don’t overfill the tortilla – Too much filling can make it difficult to flip and may cause the quesadilla to fall apart.
- Cook on medium heat – Cooking on too high heat can burn the tortilla before the cheese melts, so keep it on medium for the perfect texture.
Recipe Variations & Substitutions
- Make it Spicier – Add fresh jalapeños or a dash of hot sauce.
- Swap the Protein – Try chicken, turkey mince, or a plant-based alternative.
- Boost the Fibre – Mix in black beans or kidney beans for extra nutrients.
- Swap Tortilla Chips for Rice – If you prefer a heartier base, replace the tortilla chips with rice for a burrito bowl-style meal.
Storage
BBQ Chicken Quesadillas are best enjoyed fresh, but leftovers can be stored for later. Refrigerate in an airtight container for up to 2 days to maintain freshness. To reheat, warm in a dry pan over medium heat for 1-2 minutes per side to keep the tortilla crispy, or microwave for 30 seconds (though this may soften it). If freezing, wrap individual quesadilla slices in foil or a ziplock bag and store for up to 1 month, reheat straight from frozen in a pan or air fryer for the best texture.
Frequently Asked Questions
Yes! Swap the beef for chicken, turkey, or even tofu to change up the flavour and macros.
For a crispy texture, reheat it in a dry pan over medium heat for 1-2 minutes per side. Avoid microwaving if possible, as it can make the tortilla soggy.
Absolutely! A whole wheat or gluten-free tortilla works well, and a low-carb tortilla is a great option for reducing carbs while keeping it high in protein.
Make sure not to overfill the tortilla, and press it gently while cooking. Using meltable cheese helps bind everything together for a sturdy, crispy quesadilla.
More High Protein Dinner Ideas
After you try this BBQ Chicken Quesadilla Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
BBQ Chicken Quesadilla
Equipment
- Air fryer
- 1 Mixing Bowl
- Sharp Knife
- 1 Frying Pan
Ingredients
- 150 g Chicken Breast (shredded)
- 2 tbsp BBQ Sauce
- ¼ Red Bell Pepper (finely chopped)
- ¼ Red Onion (finely chopped)
- 1 tsp Paprika
- 1 tsp Salt
- 1 tsp Black Pepper
- 30 g 30% Reduced Fat Cheddar Cheese (grated)
- 1 High Protein Tortilla Wrap
- Low-calorie Cooking Spray
Instructions
- Option 1: Cook the Chicken in an Air Fryer
- Preheat the air fryer to 180°C (350°F).
- Place the chicken in a bowl and coat with BBQ sauce, smoked paprika, salt, and black pepper.
- Air fry for 10-15 minutes, flipping halfway through.
- Add the finely chopped red onion and red pepper to the pan and sauté for 2-3 minutes until softened.
- Once cooked, shred the chicken and mix it with the finely chopped red onion and red pepper.
- Option 2: Cook the Chicken in a Pan
- Heat a frying pan over medium heat and spray with low-calorie cooking spray.
- Add the shredded chicken, BBQ sauce, smoked paprika, salt, and black pepper. Stir well and cook for 2-3 minutes until everything is heated through and evenly coated.
- Add the finely chopped red onion and red pepper to the pan and sauté for 2-3 minutes until softened.
Assemble the Quesadilla
- Lay the tortilla flat and sprinkle half of the cheese on one side.
- Spoon the BBQ chicken mixture over the cheese, then top with the remaining cheese.
- Fold the tortilla in half, pressing gently.
Cook the Quesadilla
- Wipe the frying pan clean (if using) and respray with low-calorie cooking spray.
- Place the folded tortilla in the pan and cook for 2-3 minutes per side until golden brown and crispy, with the cheese fully melted.
Serve & Enjoy
- Remove from the pan, let it cool slightly, then slice into three wedges.
- Serve with your favourite dip or side salad.
