This healthy chicken quesadilla is made with egg whites, so it’s light, healthy, and protein-packed! Easy to make and filling!

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MMHMMMM, we went there!
You knew it was only a matter of time until my favorite egg tortilla-like-thing turned into a quesadilla.
I mean, the grilled Mexican quesadillas were cool and all, but have you tried using EGG WHITES?
I discovered this in the healthy low carb chicken enchiladas and egg wraps and I just keep wanting to do it!
This healthy chicken quesadilla is seriously packed with protein, yet has all the cheesy, BBQ chicken-goodness that you LOVE! No skimping on flavor here!
Why You Will Love This Recipe
- Everyone loves Mexican food, so who wouldn’t love an ultra-healthy and delicious version?
- You don’t need a traditional tortilla to get the Mexican flavor you’re looking for.
- Packed full of protein and incredibly low in carbs, this healthy chicken quesadilla is a great way to fill you up without the guilt.
- Great for breakfast, lunch, or dinner.
Can quesadillas be healthy?
Quesadillas can totally be a healthy option, and these quesadillas are protein packed and nourishing for your body! The use of egg whites rather than tortilla give you a low carb, high protein base and the chicken is a lean source of protein as well. The cheese might be the least healthy ingredient, but you can easily swap it out for a low fat or low calorie option.
INGREDIENTS
This bomb healthy chicken quesadilla recipe uses egg whites to create a tortilla you will love. Here is what you’ll need to make them:
- 1 cup chicken breast, shredded (about 1 small breast)
- avocado oil spray
- 2 cups liquid egg whites
- 1/4 cup BBQ sauce of choice + additional for drizzling (low-carb if desired)
- 2/3 cup cheddar cheese, grated
- 2-4 tbsp cilantro, chopped

INSTRUCTIONS
Now that we have our ingredients rounded up, let’s go ahead and get started!
Boil
Bring a small pot of salted water to a boil. Add the chicken and cook until it is no longer pink inside, about 10-15 minutes. Set aside to cool.
Broil
Set your oven to broil and position your oven’s rack on the second to the top spot. Spray a baking sheet with avocado oil and set aside.
Make the “tortillas”
Spray some avocado oil in a small pan and set the heat to HIGH. Once hot, turn the heat back down to LOW and add ½ cup of egg whites to the pan. Allow it to cook until set, about 5 minutes, and then remove the “tortilla” and add it to the prepared baking sheet. Repeat with the rest of the egg whites until you have 4 tortillas.
Shred
In a bowl, shred the chicken breast using 2 forks and add in the barbecue sauce. Mix until the chicken is well coated.
Assemble
Divide the chicken between 2 of the “tortillas” and spread it evenly over each. Do the same with the cheese and cilantro. Next, cover with the other 2 tortillas. Spray the tops of the quesadillas with avocado oil spray.
Cook
Place the pan with the quesadillas under the broiler and cook until lightly browned and crispy, about 15 minutes.
Enjoy
Let cool, slice in half if desired.
DEVOUR!!
What can I put in my quesadillas?
What’s so fun about Mexican food is that you can mix it up and try new combinations of flavors! The same goes for these quesadillas. A fun idea would be to use my Mexican mini bell pepper nachos recipe as an alternative filling for the quesadillas, replace the barbecue sauce with hot sauce or another flavorful condiment, or jazz them up by serving up some grilled pineapple salsa with mango and corn on the side! So much YUM!
FAQs
Egg whites on their own are less flavorful, making them a great substitute for a regular flour tortilla. This way, the filling is the star of the show instead of tasting the egg yolks in the tortilla. If you want to use whole eggs, though, feel free to give it a go, it will just taste more egg-like!
Boiling the chicken retains its nutritional value and it’s easy. Considering all the toppings you’ll be including, there’s not a lot of sense spending too much time on the chicken. That said, you can also pan-sear it, grill it, or bake it. Grilling it will add to it a nice charred flavor.
Some tips: use a nonstick pan, use a spatula or a utensil with a wide base, use more egg, be sure you’re turning down the heat before adding the egg, and let it cool before removing it from the pan.

how to store healthy chicken quesadillas
Let the quesadillas cool completely. Put them in an airtight container or wrap them in plastic or aluminum. If storing them in a container, you may want to separate them with wax paper to prevent sticking. They should last in the fridge for up to 4 days. You can also store them in the freezer for up to 3 months. Note that the texture will most likely change after having been stored. To reheat them, let the frozen quesadillas thaw in the fridge overnight then reheat in the microwave or in the oven at 350°F for 10-15 minutes.


Ingredients
- 1 cup chicken breast, shredded (about 1 small breast)
- avocado oil spray
- 2 cups liquid egg whites
- 1/4 cup BBQ sauce of choice + additional for drizzling (low carb if desired)
- 2/3 cup cheddar cheese, grated
- 2-4 tbsp cilantro chopped
Instructions
- Bring a small pot of salted water to a boil, and cook the chicken breast until no longer pink inside, about 10-15 minutes. Set aside.
- Preheat you broiler to HIGH, and adjust your oven rack to the 2nd from the top placement. Spray a baking sheet with avocado oil. Set aside.
- Spray some avocado oil in a small pan and set the heat to HIGH. Once hot, turn the heat back down to LOW and add ½ cup of egg whites to the pan. Allow it to cook until set, about 5 minutes, and then remove the “tortilla” and add it to the prepared baking sheet. Repeat with the rest of the egg whites until you have 4 tortillas.
- In a bowl, shred the chicken breast using 2 forks and add in the barbecue sauce. Mix until the chicken is well coated.
- Divide the chicken between 2 of the “tortillas” and spread it evenly over each. Do the same with the cheese and cilantro. Next, cover with the other 2 tortillas. Spray the tops of the quesadillas with avocado oil spray.
- Place the pan with the quesadillas under the broiler and cook until lightly browned and crispy, about 15 minutes.
- Let cool and DEVOUR.
Tips & Notes:
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
Arman @ thebigmansworld says
LOL. My sister and mum are exactly like that- they forget to eat when they are stressed or busy or having fun. I’m like… um where’s the steak?
I have a crepe like recipe to post using eggs and egg whites but I add some coconut flour and some baking powder to make it hold up- never thought to just use straight whites. WHY YOU SO SMART.
Taylor Kiser says
Yes. ALL the steak. ALL the time. Needs it
Or pancakes. Or both.
It’s just the glasses, they make me LOOK smart 😉 But, if you cook them low and slow, the whites hold up nice! Thanks Arman!!!
Maryea {happy healthy mama} says
I’m thinking this might taste pretty fabulous with leftover turkey, too, no? Love all the flavors!
Taylor Kiser says
I was actually JUST thinking that! It SO would! Thanks Maryea!
Anna @ Crunchy Creamy Sweet says
I need to make this my lunch today! LOVE! Pinned!
Taylor Kiser says
Thank you HEAPS Anna, I hope you love! 😀
Carla says
you had me at EGGWHITE SALAD GRiLLLLLLED!!!
Taylor Kiser says
Haha! Thanks Carla!
Kristen @ A Mind Full Mom says
I love this as a gluten-free/low carb option! And who dosen’t love BBQ chicken!!
Have you tried to do with whole eggs?
Taylor Kiser says
RIGHT? BBQ chicken anything is always a winner!
I haven’t tried this particular recipe with whole eggs…but I do have a recipe with an egg tortilla https://www.foodfaithfitness.com/breakfast-wraps-made-with-eggs/
you could just use those 🙂
Martha @ A Family Feast says
I have egg whites every morning for breakfast – but this recipe takes them to a whole new level! Fantastic!
Taylor Kiser says
Yay! I eat them everyday too 🙂 Thanks Martha!
Julia says
You’re looking at the queen of what-should-have-taken-5-minutes-took-17-trillion-years. So frustrating! So the cause of mid-day brownie binges to eat.my.sorrows.away. 😉 I always wondered how people could forget to eat, too…and I’m on board with you. I melt.the.eff.down if I don’t get foods in the system on the reg.
I’ve been meaning to try your egg tortilla trick ever since you posted a recipe a while back, and these bbq quesos look sooooo funky fab! Needs! I needs! Plus, I bet these are real great at calming me down after the most menialist of tasks takes 17 trillion years and raises my blood pressure through the roof 😉
Taylor Kiser says
YES. Total anger explosion if I don’t get my food on…I like the brownie binge idea 😉
Total calm food. And, if they don’t calm you down, at least they’re tasty 😉 Thanks friend!
Katharine says
My husband is the same way….he could go all day without eating and not bat an eye. I would eat my sweatshirt if I missed lunch any day. :-\
These sound super tasty! We’ve made BBQ chicken omelets before, and this sounds like it runs along the same vein!
Taylor Kiser says
HAHAHAH. Me too!!
YES..totally similar! Thanks Katharine!
Sarah @ The Gold Lining Girl says
Lol! That’s so funny because I was thinking of that yesterday – people who are so busy they “forget” to eat?? That is beyond my comprehension. I haven’t forgotten to eat a single meal in my entire life! And never will! Haha!
I love these egg white quesadillas! I love egg whites too and they are probably the most versatile food on the planet. This is such a fun way to use them! Thanks for sharing!!
Sarah @ The Gold Lining Girl says
P.S. EVERYTHING takes me 8x longer than it should too. I’m down with making menialiest a word!
Taylor Kiser says
ME EITHER! I plan my meals…I NEED to eat!
Thanks Sarah….and glad I am not the only one who is slower than they wish they were 😉
Matea says
I don’t understand the people who say they can forget to eat! So not possible with me; especially when these quesadillas are an option 🙂
Taylor Kiser says
Right! I wake up and plan my food for the day! Ha!
Thank you Matea!