My BBQ Chicken and Black Bean Quesadilla is a fun, fast and healthy lunch you can make that's packed with protein and fibre.
Quesadillas are a lunchtime staple, but I think we can do better than the basic cheese filling. Last year I shared my air fryer quesadilla, but this BBQ chicken and black bean quesadilla is another delicious flavour variation that's also great if you're making lunch for your kids or a larger group. The BBQ chicken and black bean filling can be made in larger batches so it's easy to prepare in advance. It also has some extra veggies that you can't even taste- I am a dietitian after all!
Why This Recipe Is Dietitian Approved
- You can meal prep this. Most of the time I don't recommend meal prepping quesadillas, but I've provided my tips below if you want to make this in advance.
- Protein and veggies. Quesadillas aren't typically high in protein or fibre, but we boost the nutrition here with chicken, black beans, some bonus veggies and a whole wheat tortilla.
- Easy lunch or dinner. These BBQ chicken and black bean quesadillas are great for those times you just need an easy and tasty meal to put on the table.
Ingredients
Chicken. I use chicken breast for a lean source of protein. This oven baked recipe is my favorite to meal prep and keep on hand.
Black bean. I used canned black beans for additional protein and fiber! You can use dried beans as well just cook them first. White beans or kidney beans will also work.
Bell peppers. Any colour will work great! I personally prefer red.
Jalapeno. For some added spice- this is completely optional!
Spinach. This adds some leafy greens and added veggies. The spinach wilts during cooking so you won't even know it's there.
Greek yogurt. I love using this to create a creamy filling while also adding in additional protein!
BBQ sauce. I always recommend looking for a lower sugar option! This Stubbs BBQ sauce only has 5g of sugar per serving.
Spices. Cumin, paprika, chili powder salt and black pepper are all you will need.
Cheese. Cheddar cheese is great in this recipe. You can also use tex-mex style cheese or a mozzarella cheddar blend. For best results, I recommend shredding your cheese yourself so it melts well.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- In a large bowl, combine chopped chicken, bell peppers,jalapeno, red onion, spinach, salt, pepper, cumin, paprika,chili powder, greek yogurt, bbq sauce and cheese. Mix well.
- To a large pan over medium heat, add one tortilla. Warm each side of the tortilla for about 30 seconds before brushing a thin layer of oil on one side. Flip the tortilla and spread 1.5 cups of filling to half of the tortilla.
- Fold the other half of the tortilla over the filling, brush the top of the quesadilla with a thin layer of oil and allow to cook for about 3-5 minutes. Carefully flip the quesadilla and allow the other side to cook for about 3-5 minutes.
- Allow to cool for about 5 minutes before slicing into 4 equal triangles. Repeat with the three remaining tortillas.
Substitutions and Variations
To make gluten-free: use a gluten-free tortilla of choice. I recommend heating your tortilla for about 30 seconds per side before adding the filling as this will make the tortillas more flexible and less likely to break.
To make vegetarian: skip the chicken and double up on the black beans (or use 2 types of beans). You can also add some meatless crumble if you would like.
To make dairy-free: use a dairy free cheese of choice. I recommend this one to ensure it still melts. You can also substitute the Greek yogurt with any plain thick yogurt of choice.
To make nut-free: this recipe is naturally nut-free.
Equipment
Storage
Pre-made quesadillas store well in the fridge in an airtight container for up to 3 days. To reheat you can microwave for about 45 seconds or air fry at 325 for about 5 minutes.
To freeze quesadillas, allow to cool completely before storing in an airtight container or bag in the freezer. To reheat, place on a pan over medium heat and flipping halfway through cooking until warm and crispy. I recommend placing the lid on for the final 2 minutes to reheat the cheese.
If you would like to prepare the BBQ chicken and black bean filling ahead of time, you can store it in an airtight container in the fridge for up to 3 days. When you are ready to eat, you can construct and heat your quesadilla as directed and enjoy.
Top Tips for Success
My top tips for flipping the quesadilla without a mess:
- Don't forget to warm the tortillas before adding the filling. This makes the tortilla more flexible and less likely to rip.
- Use a non-stick pan.
- Don't overstuff the quesadilla.
- If you like things extra cheesy, add an extra layer of shredded cheese before closing the quesadilla.
Frequently Asked Questions
Absolutely, you can follow the instructions here.
Quesadillas are a great option for a balanced meal as they contain protein, fiber and even some veggies. For a bit more fibre, I would pair with some additional veggies such as a side salad, grilled or chopped vegetables.
I also always make sure to include a dip for extra satisfaction. Think plain Greek yogurt (or sour cream), salsa and guacamole.
More Easy Lunch Recipes
If you enjoyed this BBQ chicken and black bean quesadilla, try these next:
- Air Fryer Quesadilla
- Turkey and Cheese Roll Ups
- Chicken Caesar Nugget Wrap
- Creamy Pesto Chicken Spinach Wrap
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this BBQ chicken and black bean quesadilla, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
BBQ Chicken and Black Bean Quesadilla
Ingredients
- 1 lb chopped cooked chicken breasts I use this recipe
- 1 cup black beans rinsed and drained
- 1 cup bell peppers any colour!, diced
- 2 tablespoon jalapeno dice (optional for added spice)
- ½ cup red onion diced
- 1 cup spinach chopped
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cumin
- ½ teaspoon paprika
- ½ teaspoon chili powder
- ⅓ cup plain Greek yogurt
- ⅓ cup low sugar BBQ sauce I like this one.
- 1 cup cheddar cheese shredded
- 4 burrito sized whole wheat tortillas
- 2 teaspoon olive oil
Instructions
- In a large bowl, combine chopped chicken, bell peppers,jalapeno, red onion, spinach, salt, pepper, cumin, paprika,chili powder, greek yogurt, bbq sauce and cheese (note*if you like a really cheesy quesadilla add ¼ cup additional cheese)!. Mix well.
- To a large pan over medium heat, add one tortilla. Warm each side of the tortilla for about 30 seconds before brushing a thin layer of oil on one side. Flip the tortilla and spread 1.5 cups of filling to half of the tortilla. Fold the other half of the tortilla over the filling, brush the top of the quesadilla with a thin layer of oil and allow to cook for about 3-5 minutes. Carefully flip the quesadilla and allow the other side to cook for about 3-5 minutes.
- Allow to cool for about 5 minutes before slicing into 4 equal triangles.
- Repeat with the remaining 3 tortillas.
TARA says
this was so easy to put together and so tasty! used dairy free daiya cheese and lactose free fage yogurt. also used siete tortillas...a little small. thank you!!
Abby says
These are so delicious. Have been on repeat for us!
Julia says
These were delicious! One of my favourite go to meals and easy to put together! All the recipes so far have been easy instructions and feel good after I eat.
Tiffany says
My family loves this recipe! We have made it several times. The flavor is amazing, and it’s so easy to make a big batch of filling ahead for a quick lunch.