If you’re looking for a delicious and filling meal that is also rich in protein and fiber, this chicken and black bean quesadilla recipe is a fantastic choice. With a creamy avocado yogurt sauce on the side, it blends hearty ingredients with fresh flavors, perfect for any lunch or dinner table.
What Are Chicken and Black Bean Quesadillas?
Chicken and black bean quesadillas are a Mexican-inspired dish made with folded tortillas filled with cooked chicken, black beans, vegetables, and cheese. These quesadillas are pan-fried until crispy, then served with a cooling avocado yogurt sauce that adds creaminess and nutrients. They are easy to make and pack well for meal prep or quick family dinners.
Health Benefits and Important Precautions
Chicken
Chicken breast provides a great lean source of protein, which helps build and repair muscles. It also contains important nutrients like B vitamins and selenium.
Black Beans
Black beans are loaded with fiber, plant-based protein, iron, and antioxidants. They also help support good digestion and can aid in managing blood sugar levels.
Avocado
Avocado is rich in heart-healthy fats, fiber, and potassium. It contributes to feeling full and promotes healthy skin and digestion.
Greek Yogurt
The avocado yogurt sauce uses Greek yogurt, which adds extra protein and probiotics for gut health.
Precautions
While this dish is generally healthy, watch portion sizes if you’re monitoring caloric intake. Use low-fat cheese and whole wheat tortillas for a more heart-friendly option. Individuals with dairy allergies or lactose intolerance should choose dairy-free alternatives for cheese and yogurt.
Ingredients
For the Quesadillas:
- 2 cups cooked shredded chicken breast
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup shredded low-fat cheddar or Mexican blend cheese
- 1/2 cup chopped red bell pepper
- 1/2 cup chopped red onion
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 4 large whole wheat tortillas
- Salt and pepper to taste
For the Avocado Yogurt Sauce:
- 1 ripe avocado, peeled and pitted
- 1/2 cup plain Greek yogurt
- 1 tablespoon lime juice
- 1 small garlic clove, minced
- 1 tablespoon chopped fresh cilantro (optional)
- Salt to taste
Instructions
Prepare the Filling
In a large mixing bowl, combine the shredded chicken, black beans, bell pepper, red onion, cumin, chili powder, salt, and pepper. Stir everything together until well mixed.
Assemble the Quesadillas
Lay out the tortillas on a flat surface. On one half of each tortilla, add an even layer of the chicken and bean mixture. Sprinkle with shredded cheese and fold the tortilla over to create a half-moon shape.
Cook the Quesadillas
Heat the olive oil in a large skillet or frying pan over medium heat. Place one quesadilla at a time in the pan. Cook each side for 2–3 minutes, or until the tortilla is golden and the cheese is melted. Remove from the pan and repeat with the remaining quesadillas.
Make the Avocado Yogurt Sauce
In a blender or food processor, blend the avocado, Greek yogurt, lime juice, garlic, cilantro (if using), and salt until smooth. Add a little water if needed to reach your desired consistency.
Serve
Slice each quesadilla into triangles and serve with a generous scoop of the avocado yogurt sauce on the side. Add a side of fresh salsa or a simple salad to round out your meal.
Final Tips
You can meal prep by making the filling and sauce ahead of time, then assembling and cooking the quesadillas fresh when ready to eat. These also reheat well in a skillet or sandwich press. For a vegetarian version, simply skip the chicken and add extra beans or grilled veggies. This protein-packed dish is a smart and tasty way to keep your meals satisfying and healthy.
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