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Keto Low FODMAP Quesadillas let you enjoy a favorite cheesy, comfort food, high protein meal or snack while respecting your dietary goals! You’ll love this classic savory treat, minus the side effects!
Keto Low FODMAP Quesadillas use my favorite Chia-Flax Tortillas — a Keto Low FODMAP recipe that’s quick to make and requires no rolling out of dough! You can even half the recipe if you want a quicker cook time and just a few tortillas.
This meal is also Gluten-free, Grain-free and Primal.
Ingredients in Keto Low FODMAP Quesadillas
The ingredients in Chia Flax Tortillas are gentle and high in protein:
- eggs
- flax seed meal
- chia seeds
- natural fat of choice
- and sea salt
That’s it.
To our awesome flexible tortilla, we just need to add Low FODMAP cheese!
Choose from several cheese options. For my photos and in our house, I use white aged cheddar. I like the Kerrygold brand best.
Here are the cheese choices that fit a traditional quesadilla best:
- white aged cheddar
- mozzarella
- havarti
- gouda
If you prefer to have an unusual gourmet quesadilla, you may also choose one or a combination of: Camembert, feta, Swiss, ricotta and blue.
Variation with meat
If you like, add chopped leftover chicken, beef or even a natural Low FODMAP deli meat.
Add meat on top of the cheese, before folding over the tortilla, in the process below.
How to make Keto Low FODMAP Quesadillas
Just follow the details in the recipe below! It’s as easy as you’d expect:
- Heat pan over medium heat.
- Add a little fat, unless you prefer to leave it off. (Fat in the pan creates a crispier more traditional quesadilla. Leaving the fat off the pan is more how a microwaved quesadilla turns out: soft all over, if cooked over low heat — or crispy but dry if cooked over higher heat.)
- Add tortilla to pan, and cheese to one side. When tortilla softens with the warmth of the pan and the cheese just begins to melt, fold empty side of tortilla over cheese. Cook 3 to 5 minutes over medium to medium-low heat until cheese has significantly but not completely melted.
- Flip quesadilla, and reduce heat to low or medium-low if needed, so it doesn’t burn. Cheese will melt out the open edges. If you like this cheese cooked until crispy, lower heat, and let it cook until browned a bit.
- Serve! Cut in half if you like, and optionally serve with Low FODMAP cucumber slices.
Keto Low FODMAP Quesadillas
Equipment
- frying pan
Ingredients
Chia Flax Tortilla -- Make this recipe first. You may half the recipe, if you only want a few tortillas. (They freeze and refrigerate well.)
- 1 Chia Flax Tortilla
Cheese -- Choose a Keto Low FODMAP cheese. The best options are: white aged cheddar, gouda, havarti or mozzarella.
- 1 cup cheese , grated, or several slices, about 2 to 3 ounces; Use more or less cheese to your preference!
- 2 teaspoons avocado oil or fat of choice
Instructions
- Heat pan over medium heat, and add oil.
- Add tortilla to pan, and cheese to one side. (You can see I used about 5 or 6 slices of cheese. You can slice or use grated cheese.)
- When tortilla softens with the warmth of the pan and the cheese just begins to melt, fold empty side of tortilla over cheese. Cook 3 to 5 minutes over medium to medium-low heat until cheese has significantly but not completely melted.
- Flip quesadilla, and reduce heat to low or medium-low if needed, so it doesn't burn. Cook about 3 minutes. Cheese will melt out the open edges. If you like this cheese cooked until crispy, lower heat, and let it cook until browned a bit.
- Serve! Cut in half if you like, and optionally serve with Low FODMAP cucumber slices.
Nutrition
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