Patrick Oconnell
Quesadillas are a popular Mexican dish, typically made by filling a flour tortilla with cheese, meat, and vegetables, and then pan-frying until golden and crisp. A standard cheese quesadilla can contain upwards of 30 grams of carbohydrates. However, several recipes for low-carb quesadillas using alternative ingredients are available online. These recipes typically substitute traditional flour tortillas with low-carb alternatives such as almond flour tortillas or keto-friendly pizza crusts. Some recipes also suggest reducing the amount of onion in the filling to further lower the carb count.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5.2g-46.2g |
| Protein | 17.8g-28.6g |
| Fat | 25g-28.8g |
| Calories | 344.5kcal-490kcal |
| Fiber | 2.6g-2.8g |
| Sugar | 4g |
| Cholesterol | 73.1mg |
| Sodium | 1017.7mg |
| Potassium | 241.7mg |
| Calcium | 221.6mg |
| Iron | 1.8mg |
| Net Carbs | 3g-34.8g |
Explore related products
What You'll Learn
Low-carb tortillas
A standard cheese quesadilla (made with two tortillas) contains around 46.2g of total carbs, while a single-tortilla quesadilla contains around 37.2g. For a low-carb option, you can make your own tortillas or choose from a variety of low-carb tortilla products available in the market.
Making Low-Carb Tortillas at Home
Reducing the carb content of tortillas can be achieved by substituting traditional wheat flour with alternative ingredients, such as gluten-free flour or coconut flour. Additionally, you can experiment with different recipes, like using a bread recipe and modifying it for tortillas. Here are some general steps to make low-carb tortillas at home:
- Prepare a dough using your chosen low-carb ingredients.
- Divide the dough into equal portions to ensure consistent tortilla sizes.
- Roll out each portion into a thin, circular shape.
- Preheat a pan, preferably cast iron or a non-stick skillet. Avoid using oil unless you intend to fry the tortillas.
- Place a tortilla in the hot pan and cook for 30 seconds to a minute. You may notice some bubble formation.
- Flip the tortilla using tongs or a fork. The tortilla will develop larger bubbles and cook evenly on the other side.
- Remove the tortilla from the heat, and it will deflate as it cools.
Low-Carb Tortilla Products
If you prefer convenience, several companies offer low-carb tortilla products:
- Mission Carb Balance Soft Taco Flour Tortillas: These tortillas have a soft texture and are keto-friendly, containing only 4-6g of net carbs per serving. They are also high in fiber and free from trans fat, cholesterol, and sugar.
- Craig's Low-Carb Tortillas: These tortillas are a popular choice for those seeking a lower carb option than store-bought alternatives. They are slightly denser, but still tasty.
Low-Carb Quesadilla Options
To make low-carb quesadillas, you can use any of the above low-carb tortilla options and fill them with your choice of seasoned chicken, steak, ground beef, onion, red pepper, and cheese. For a gluten-free option, you can use avocado oil for cooking.
Cheese Sticks Carbs: Sonic's Secret
You may want to see also
Cheese and fillings ratio
While quesadillas can be made in a million different ways, with a variety of fillings, it is important to get the cheese-to-filling ratio right. The amount of cheese used should be just enough to make the tortillas stick together. If you use too much cheese, it will ooze out and burn while cooking, resulting in an unpleasant ratio of cheese to tortilla. Therefore, it is recommended to use a thin layer of cheese.
To make the most of a sparing amount of cheese, you can use a mix of cheeses. For example, you can combine Monterey Jack cheese, which is a superlative melting cheese, with cheddar cheese, which adds a much-needed sharpness. You can use around 1/2 cup of grated Monterey Jack cheese and 1/4 cup of grated cheddar cheese for eight 6-inch tortillas.
In addition to cheese, you can add various dry ingredients to your quesadilla, such as meat and vegetables. For example, you can add chicken, steak, ground beef, or vegetables like onions, red peppers, and spinach. However, if you are adding meat, it is important to note that the cooking time may not be sufficient to heat it through, so you may need to preheat it before adding it to the quesadilla.
When adding your fillings, start by sprinkling some cheese on one of the tortillas, followed by your desired fillings, and then another layer of cheese before topping it off with a second tortilla. This will ensure that the tortillas stick together nicely.
Cheese Crisps: Low-Carb, Keto-Friendly Snack
You may want to see also
Pan-frying temperature
Cheese quesadillas are a delicious meal that can be made low-carb. While a single cheese quesadilla contains 37.2g of total carbs, keto quesadillas are a great low-carb option.
When pan-frying a quesadilla, it is important to ensure that the pan is hot before adding the quesadilla. The pan should be heated to medium-high heat. This will ensure that the cheese melts and the outside of the tortilla becomes crispy without burning.
For a stovetop quesadilla, heat one side of the tortilla in a large skillet for 20-30 seconds, then flip it and add your desired ingredients to the hot side. Fill half of the tortilla with your chosen fillings, then fold the other half of the tortilla over and place a lid on the frying pan. Cook until each side is golden brown, flipping to ensure the cheese melts.
Alternatively, you can use a non-stick skillet and heat one side of the tortilla for a shorter time, around 20-30 seconds, before flipping and adding your ingredients. Then, place the quesadilla in the skillet and cook for 2-3 minutes on each side, or until the tortilla is golden brown and the cheese has melted.
To prevent the quesadilla from sticking and to achieve a crispy exterior, you can use a non-stick spray, oil, or butter. Pressing down on the quesadilla with a spatula while cooking will help it brown evenly and prevent it from opening up or spilling when flipped.
By adjusting the heat and monitoring the quesadilla carefully, you can ensure that it cooks to perfection, with a crispy exterior and melted cheese inside.
McDonald's Bacon, Egg, and Cheese Biscuit: Carb Count Unveiled
You may want to see also
Explore related products
Nutritional information
Quesadillas are a popular Mexican dish that can be made with a variety of fillings, including cheese, chicken, beef, and vegetables. While traditional quesadillas are typically made with flour tortillas, there are low-carb variations that use alternative ingredients for the tortilla, such as almond flour or gluten-free options.
The nutritional information for a cheese quesadilla can vary depending on the specific ingredients and portion sizes. On average, a single cheese quesadilla made with two tortillas can contain approximately 46.2g of total carbs, 43g of net carbs, 25g of fat, 17.8g of protein, and 483 calories. However, the carb content can be reduced by using low-carb tortillas or alternative crusts, such as spinach or almond flour-based options.
For example, a keto quesadilla recipe made with low-carb tortillas and filled with cheese, chicken, and vegetables provides approximately 344.5 calories, 10.2g of carbohydrates, 18.1g of protein, 25.9g of fat, 9.2g of saturated fat, 73.1mg of cholesterol, 1017.7mg of sodium, 241.7mg of potassium, 2.8g of fiber, and 4g of sugar.
Another variation of a keto quesadilla made with one tortilla, chicken, and cheese provides approximately 406 calories, 5.2g of carbohydrates, 28.6g of protein, 25.6g of fat, 2.6g of fiber, and 1.8g of sugar. This recipe also includes vitamin A, vitamin C, calcium, and iron.
It is important to note that the nutritional information may vary depending on the specific ingredients, brands, and portion sizes used. Additionally, some recipes may include additional toppings or dips, such as sour cream, guacamole, or salsa, which can further alter the nutritional content.
Carbs in Sausage, Egg, Cheese McGriddle: What's the Count?
You may want to see also
Keto-friendly toppings
A traditional cheese quesadilla is not a keto-friendly option. However, with a few simple substitutions, you can easily make a delicious keto-friendly version. The key to making a quesadilla keto is to use low-carb tortillas. You can either make your own using almond flour or zucchini crust, or purchase keto-friendly tortillas from brands such as Mission Foods, Siesta, and Old El Paso, which have fewer than 3 grams of net carbs per tortilla.
Once you have your low-carb tortillas, you can fill your quesadilla with shredded cheese and any number of keto-friendly toppings. Here are some ideas for keto-friendly toppings to add to your quesadilla:
- Chicken: Use boneless, skinless chicken breast or thighs. Toss the chicken with taco seasoning and cook before adding to your quesadilla.
- Meat: Ground beef, steak, or sofritas are all great options to add extra protein to your quesadilla.
- Vegetables: Peppers, onions, zucchini, and chipotle chili peppers are all tasty, keto-friendly options. Simply saute them in a skillet until tender before adding to your quesadilla.
- Cheese: Shredded cheese is the classic choice for quesadillas. A Mexican three-cheese blend is a great option, but you can also use cheddar, pepper jack, or Colby-jack.
- Taco seasoning: Add extra flavor to your quesadilla with homemade keto taco seasoning, being sure to avoid any added sugars or other non-keto-friendly ingredients.
When assembling your keto quesadilla, be sure to not overstuff it, as the fillings may spill out. Simply place your toppings on a tortilla, fold it in half, and cook in a non-stick skillet until the tortilla is golden and crisp and the cheese is melted. Serve with keto-friendly dips such as sour cream, guacamole, and salsa. Enjoy!
Carbs in Pimento Cheese: How Much is Too Much?
You may want to see also
Frequently asked questions
Cheese quesadillas can be low carb if you use low-carb tortillas.
A cheese quesadilla can have anywhere from 5.2g to 46.2g of carbs depending on the ingredients and portion size.
You can use almond flour tortillas or store-bought low-carb tortillas from brands like Mission Foods, Siesta, and Old El Paso, which have fewer than 3 grams of net carbs.
You can fill your quesadilla with cheese, chicken, steak, ground beef, refried beans, avocado, onions, peppers, and mushrooms.
A keto quesadilla is a low-carb, gluten-free version of the traditional Mexican quesadilla. It typically uses low-carb tortillas and is filled with cheese, protein, and vegetables.
