How Many Calories Are in a Chicken and Cheese Quesadilla?

Quesadillas are a popular Tex-Mex food that combines tortillas and cheese (typically Monterey Jack or cheddar) that are then grilled or pan-fried. Chicken quesadillas add delicious, protein-packed chicken to the classic cheesy tortilla. But you may be wondering just how many calories are packed into one of these tasty treats. Keep reading to learn more about the calorie count of chicken and cheese quesadillas, tips for lightening them up, and some alternatives for a lower-calorie quesadilla-style meal.

Typical Calorie Count

The calories in a chicken and cheese quesadilla can vary depending on the specific ingredients used, as well as the cooking method. However, on average, one 6-inch chicken and cheese quesadilla contains around 300-400 calories.

This calorie estimate is based on:

• One 6-inch flour tortilla (150-180 calories)
• 2 ounces shredded Monterey Jack or cheddar cheese (220 calories)
• 3 ounces cooked chicken breast, chopped or shredded (140 calories)
• 1 teaspoon olive oil or butter for cooking (40 calories)

So using these standard quesadilla ingredients, you’re looking at a total of around 350 calories for a medium-sized chicken and cheese quesadilla.

Of course, the calorie count may be higher or lower depending on the exact ingredients and portion sizes:

• Tortilla size: Smaller tortillas around 4-5 inches will be lower in calories, while large 10-12 inch tortillas can pack over 300 calories just for the tortilla alone.

• Type of cheese: Regular cheddar or Monterey Jack will be your lowest calorie options. Cheese alternatives like Mexican blend or pepper jack will be slightly higher.

• Portion of chicken: The more chicken you add, the more calories the quesadilla will contain. Sticking to around 2-3 ounces of chicken per quesadilla helps keep calories in check.

• Add-ins Adding extras like beans, veggies salsa or guacamole will increase the calorie count.

• The cooking method that adds the fewest calories is usually grilling. Pan frying in oil adds more calories than cooking on a nonstick surface.

So, in general, you can make your quesadilla lower in calories by using a smaller tortilla, cutting back on the cheese and chicken, and grilling it instead of frying it.

Tips for Lower-Calorie Quesadillas

If you’re looking for ways to enjoy quesadillas while keeping calories under control, here are some easy tips:

• Use lower-calorie tortillas: Corn tortillas or high-fiber, low-carb wraps can save 50-100 calories compared to regular flour tortillas.

• Cut back on the cheese. To save about 100 calories, use only 1 ounce of cheese per quesadilla instead of 2 ounces.

• Fill with veggies: Add lots of low-cal veggies like peppers, onions, spinach, mushrooms or tomatoes.

• Use Greek yogurt: Substitute Greek yogurt for about half of the cheese to cut calories and boost protein.

• For fiber, add beans.

• Use leaner protein: Swap the chicken for lower-fat options like shrimp, canned tuna or turkey breast.

• Cook right: Grill, broil or toast quesadillas in a nonstick pan instead of frying in lots of oil.

• Portion control: Cut quesadillas into wedges and stick to just 1-2 wedges for a lighter meal.

Making a few simple substitutions and keeping portions balanced can transform this classic Tex-Mex favorite into a lighter main dish or snack.

Lower-Calorie Quesadilla-Style Alternatives

If you want something satisfying with the flavors of a quesadilla but with fewer calories, consider these tasty options:

Quesadilla Lettuce Wraps

Replace the tortilla with lettuce leaves and fill them with chicken, a small amount of cheese, beans, salsa and other favorite fillings for a fresh, lower-carb take on quesadillas.

Breakfast Quesadilla with Egg & Vegetables

Make a breakfast or brunch quesadilla by scrambling an egg with veggies, sprinkling on a bit of cheese and wrapping it all up in a low-calorie whole wheat tortilla.

Chicken & Cheese Stuffed Peppers or Zucchini

Slice peppers or zucchini lengthwise, fill with chicken, a bit of shredded cheese and your other desired fillings and bake until the veggies are tender.

Skinny Chicken Enchiladas

Reduce the amount of cheese and skip frying the tortillas by making lighter baked chicken enchiladas with lots of veggies rolled up inside.

Chicken & Cheese Stuffed Tomatoes

Scoop out tomatoes, fill with shredded chicken, a sprinkling of cheese and chopped veggies and broil for 5 minutes for a lighter take on quesadillas.

With a little creativity, you can easily adapt the flavors of quesadillas into healthier, lower-calorie options that are perfect for any meal.

A Taco Bell chicken and cheese quesadilla contains 510 calories.