Creamy Chicken and Spinach Quesadillas
This Creamy Chicken and Spinach Quesadillas deliver 31g protein and 314 calories per serving — a lower-calorie lunch option for cutting without sacrificing protein. Four servings cook on the stovetop in one session, making them viable for midday meal prep rotation. Designed for lifters managing calorie intake while maintaining training performance.
Ingredients
- •Chicken Breast, Boneless Skinless(340g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Chili powder(4g)
- •Cumin, Ground(1g)
- •1/8 tsp garlic powder ($0.02)
- •1/4 tsp salt ($0.02)
- •Vegetable oil(15g)
- •Spinach(480g)
- •Cheese, Monterey Jack, 2%(113g)
- •Sour Cream(120g)
Regular or fat-free both work. Fat-free is thinner but saves ~40 cal/serving.
- •Flour Tortillas
Instructions
- 1Place the chicken breast on a cutting board and cover with a piece of plastic wrap. Use a rolling pin or mallet to briefly pound the chicken breast to an even thickness (this should only take 15-20 seconds). This will help it cook quickly and evenly without drying out.
- 2Combine the chili powder, cumin, garlic powder, and salt in a small bowl. Sprinkle the spice mixture over both sides of the chicken breast.
- 3Heat the cooking oil in a skillet over medium heat. Once hot, add the chicken breast and cook on each side until cooked through (about 5 minutes each side, use a thermometer to make sure the internal temperature reaches 165ºF). Allow the chicken to cool for 5 minutes on a clean cutting board, then chop into tiny pieces.
- 4While the chicken is cooking, roughly chop the spinach into smaller pieces. Add the chopped chicken, spinach, cheese, and sour cream in a bowl and stir until evenly combined.
- 5Divide the filling between four tortillas, then fold the tortillas closed. Place the quesadillas (one or two at a time) in a skillet* over medium heat. Cook on each side until the tortillas are brown and crispy, and the filling is melted (3-5 minutes each side). Slice each quesadilla in half and serve.
Nutrition — Per Serving
314
calories
31g
protein
19g
fat
- Carbohydrates
- 7g
- Saturated fat
- 8.2g
- Sodium
- 392 mg
- Dietary fiber
- 3.0g
4 servings per batch · ~268g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Chicken and Spinach Quesadillas have per serving?
Each serving delivers 31g of protein and 314 calories with 19g fat and only 7g carbs. This high-protein, low-carb macro profile makes it stand out compared to typical quesadilla recipes.
How long does Creamy Chicken and Spinach Quesadillas take to prep?
This is a quick prep recipe that yields 4 servings on the stovetop, so you can have multiple prepared servings ready for grab-and-go lunches throughout the week.
Is Creamy Chicken and Spinach Quesadillas good for muscle gain or fat loss?
With only 314 calories and minimal carbs at 7g per serving, these quesadillas are better suited for fat loss or cutting phases where you're in a caloric deficit. The 31g protein per serving supports muscle retention while you lose weight.
