Low FODMAP Quesadilla

Posted on January 12, 2023

With Summer upon us (in the southern hemisphere) we thought it would be fitting if we gave you a flavoursome quesadilla recipe – great for lunch, dinner or entertaining on those warm evenings! This simple recipe utilises 6 FODMAP Friendly certified products!
Happy cooking!

Low FODMAP Quesadilla – Chicken, Beef or Vegetarian

Prep Time: 10 minutes 
Cook time: 15 minutes
Serves: 2



4 x La Tortilleria Corn Tortilla’s
100g Liddells lactose free pizza cheese blend or Green Valley Creamery Lactose Free Shredded Mozzarella
– 1/4 cup roughly chopped coriander/cilantro
– 100g fresh sweet corn kernels (skin removed and cut from cob)


– 1/2 tsp dried oregano
– 1/2 tsp salt
– 1 tsp cumin powder
– 1 tsp paprika
– Pinch of black pepper, cayenne pepper (optional if you like spicy)


– 1 tsp olive oil
– 1 tsp FreeFOD low FODMAP garlic replacer
1 tsp FreeFOD low FODMAP onion replacer
50g red capsicum/bell peppers, diced
– 1 tbsp tomato paste
Choose one filling of choice:
– 200g beef mince or,
– 200g chicken breast/tenderloin or,
– 1/4 can of black beans, drained


  1. 1. In a small bowl, mix together all ingredients for the spice mix.
  2. 2. Cook your chosen quesadilla filling:
  3.  —————————————————————————————————–
  4. Beef filling
  5. 1. Heat oil in a skillet over high heat. Add onion and garlic replacer, cook for 2 minutes.
    2. Add beef and cook, breaking it up as you go. Once it changes from pink to brown, add capsicum. Cook for 1 minute.
    3. Add tomato paste, water and spice mix. Cook for 2 minutes.
    4. Transfer to bowl, cool.
  7. Chicken filling
  8. 1. Cut up chicken into small pieces.
    2. Drizzle chicken with 1 tbsp oil, toss to coat. sprinkle over spice mix, toss well to coat.
    3. Heat 1 tbsp oil in a large skillet over medium heat. Add chicken and cook for 3 minutes until deep golden.
    4. Add onion and garlic replacer. Turn and cook chicken for 3 minutes until cooked through.
    4. Add capsicum and cook for 1 minute.
    5. Transfer to bowl, cool.
  10. Vegetable filling
  11. 1. Heat oil in a skillet over high heat.
  12. 2. Add capsicum and the onion and garlic replacer, cook for 1 minute.
    3. Add beans, tomato paste, water and spice mix. Cook for 2 minutes.
    4. Transfer to bowl, cool.
  13. —————————————————————————————————–
  14. 3. Preheat non stick skillet over medium low heat (if pan is not non-stick use 2 tsp oil).
    4. Place tortilla on work surface. Sprinkle one side with a bit of cheese, top with filling of choice.
    5. Sprinkle with corn, coriander and top with cheese, then, fold in half.
    6.. Place quesadilla in skillet, press down lightly, cover with lid. Cook for 3 minutes until underside is super golden brown and crispy.
    7. Carefully flip over the folded edge. Press down lightly. Cook for 3 minutes until crispy (no lid).
    8. Transfer to cutting board, cut in half. Serve immediately!
    Dipping Sauce options: Liddells Lactose Free Sour Cream or Green Valley Lactose Free Sour Cream Bays Kitchen Spicy Tomato Salsa, ¼ Avocado


Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!

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