As a classically trained chef and professional recipe developer with over two decades of experience, I’ve perfected the balance between delicious and healthy in this easy chicken quesadilla with black beans. This recipe is packed with nutritious ingredients, like lean protein and fiber-rich black beans, making it a satisfying choice for a quick and wholesome meal. My goal has always been to create approachable, nutritious recipes that fit seamlessly into busy lives, and this quesadilla is no exception. Whether you’re looking for a simple weeknight dinner or a healthy take on comfort food, this dish will deliver on flavor without compromising on health.

healthy chicken quesadillas cut into slices and topped with pico de gallo

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Why We Love Healthy Chicken Quesadillas

These healthy chicken quesadillas with black beans are a fast, family-friendly dinner perfect for busy weeknights. They’re my family’s new favorite healthy Mexican-inspired recipe. Second only to Easy Chicken Enchiladas. With fiber-rich black beans, lean chicken breast, and just the right amount of cheese, they’re a lighter twist on a classic favorite. Plus, they’re easy to prep ahead, making them an ideal go-to for a quick and nutritious meal everyone will enjoy!

What Makes These Chicken Quesadillas Healthier?

  • They have only 1 ounce of cheese per serving which is far less than restaurant quesadillas and many other high-fat traditional quesadilla recipes.
  • Thanks to black beans, corn and whole-grain tortillas they are high in dietary fiber. Fiber helps keep you fuller longer, aids in digestion, helps control blood sugar levels and can help maintain weight loss.
  • They are cooked in cooking spray on a non-stick surface to minimize additional fats.
  • Boneless chicken breast is high in protein and fat-free to help keep fat calories lower. This recipe comes in at 26 grams of protein!
  • Black beans are nutritious and high in antioxidants.
  • Corn is high in minerals and vitamins and may help aid eye health.
  • We’ve added spices and herbs to bump up the flavor without adding excess calories.
  • Each serving of this recipe is only 363 calories!

Chicken Quesadillas Ingredients

whole wheat tortillas, cilantro. seasonings, chicken tenders, corn, cheese, and beans
  • Boneless Chicken Breast Tenders: I chose to use chicken tenders because they are much faster to cook all the way through than boneless chicken breast since they are thinner.
  • Tortillas: For these healthy quesadillas, we used whole-wheat tortillas because they are made with whole-grain flour. They have more fiber than regular flour tortillas.
  • Cheese: No quesadilla would be complete without the queso! I like to use some type of Jack cheese for my quesadillas because it melts so well. If you can find Colby Longhorn at your grocery store that’s what my mom always used in her Mexican food recipes. Otherwise, freshly grated Monterey Jack or Colby Jack works perfectly. For a bit of a kick you can sub in Pepper Jack or Jalapeño Jack! For a speedy alternative, you can also use pre-shredded jack cheese. Or look for “Mexican Cheese Blend” or “Taco Cheese.” These pre-shredded cheeses do not melt as beautifully as hand-grated cheese, but they are great time-savers for busy nights.
  • Corn Kernels: You can use frozen kernels once thawed, or cut fresh corn off the cob. To cut the kernels off the cob without making a mess, you can put an overturned bowl inside a larger bowl and rest the end of the corn on the inner bowl. Slice down the cob with a sharp chef’s knife and the kernels will fall down into the bowl without spilling all over the place.
  • Black Beans: For more protein, fiber and antioxidants we also added in black beans. To make this easy enough for a weeknight meal, we used canned drained black beans. Giving them a quick rinse will help was off excess sodium. If you prefer to use cooked dried beans, follow these instructions and drain them well.
  • Seasonings and kitchen stapes: You’ll also need a few items from your pantry: Ground cumin, kosher salt and cooking spray (or oil to brush the griddle) plus chopped fresh cilantro for garnish.

Ingredient Substitutions and Variations To Try

  • To Make Gluten-Free: You can use gluten-free or low-carb tortillas if you’d like. Note that they may darken more quickly because they are higher in fat than a traditional flour tortilla. To prevent them from burning, you will want to lower the temperature under your skillet slightly so they do not burn. To ensure the cheese melts before the tortillas get too dark, let the shredded cheese come up to room temperature before assembling your quesadillas so it will melt more quickly.
  • Instead of Chicken Tenders: Regular chicken breast or boneless thighs can be subbed, just adjust the cooking time accordingly. You can also use leftover chicken or instant pot shredded chicken, just toss it with the salt and cumin before assembling.
  • Instead of Corn and Black Beans: The corn and black beans add satisfying volume, protein, nutritients and fiber but they can easily be swapped out for another nutritious add-in. Try sauteed bell peppers, green onion or scallions or finely chopped Roma tomatoes. Add grilled and chopped veggies, sauteed onions or bell peppers instead of the beans and corn.
  • Another Protein: Substitute crumbled cooked ground chicken, beef, or, turkey. You can also use meatless protein alternatives such as jackfruit or chicken-style seitan and sub in vegan cheese to make this vegan friendly. 

How To Make Healthy Quesadillas

make the chicken and mix together beans and corn

Step 1: Season, Cook and Chop the Chicken

Start by sprinkling cumin and salt over the chicken and coating a large non-stick skillet with cooking spray. Heat the skillet on medium-high heat and add the chicken to cook. Turn the chicken once until it’s cooked through, which should take about 8 to 10 minutes. Chop it into small pieces or shred it with two forks.

Step 2: Combine Ingredients

While the chicken is cooking, stir the beans, corn, cilantro, cumin, and salt in a small bowl.

add the chicken and sprinkle cheese to the quesadilla before cooking it

Step 3: Divide Ingredients Among Tortillas

Then, lay your tortillas on a clear work surface and divide the chicken among the tortillas, covering only half. Top the chicken with the corn and bean mixture, then sprinkle on cheese. Fold the tortillas closed and press down to create a seam. Don’t be alarmed if they’re very full – that’s what you want!

Step 4: Cook Quesadillas

Now, rinse and dry your skillet and coat it generously with cooking spray. If you want to cook all four chicken quesadillas at the same time, you can use a stove-top griddle instead. Heat your cooking surface over medium-high heat and add two quesadillas at a time for a skillet or all four if using the griddle.

Let them cook until the bottom of the tortilla is browned and the cheese is starting to melt, which should take about 3 to 4 minutes.

Carefully flip the quesadillas over. This can be a little tricky if you are cooking them in a large skillet, but I find using my free hand on top helps hold them together. Once they are flipped, press down lightly and let them continue to cook until the other side is browned and the cheese is completely melted, which should take about 2 to 3 minutes.

slice the chicken quesadillas into slices

Step 5: Slice and Serve

Slide the quesadillas onto a cutting board and slice them into wedges to serve. Repeat cooking the remaining two quesadillas by using more cooking spray and adjusting the heat to prevent them from scorching. Serve them hot and enjoy!

Why did my quesadilla burn?

The key is to let the quesadilla brown at about the same rate as the cheese is melting on the inside, so it is important not to use too hot heat. As they cook, the skillet will get hotter and hotter, so if it starts to smoke, adjust the temperature down to medium heat. If you are cooking them in a skillet, two at a time, make sure to adjust the heat for the second batch.

a stack of wedges of healthy chicken quesadillas with black beans and corn

Can a quesadilla be healthy?

Quesadillas can be healthy. It depends on the fillings, the amount of fat or cooking oil used, and the type of tortilla used. Most restaurant quesadillas are very large and loaded with high-calorie cheeses and fillings. They are usually cooked in larger amounts of oil (which soaks into the tortillas) and served with additional high-calorie condiments such as sour cream.

However, using a moderately sized tortilla that is high in fiber or whole grain is a great start. From there, using portion control for the amount of cheese and additional fillings make quesadillas much healthier. Adding lower-calorie and nutritious fillings such as beans, vegetables and lean proteins help make them better for you. For more on how to make your quesadillas healthy, check out our list of what makes this quesadilla healthy.

Healthy Serving Suggestions For Quesadillas

  • Side dishes for quesadillas that I would recommend include: Mexican brown rice, and Mexican coleslaw. I also love crunchy and lime and cilantro-spiked Kohlrabi slaw or mexican corn salad with these cheesy chicken quesadillas.
  • Condiments and toppings to try are: Jarred salsa, pico de Gallo and classic guacamole. Of course, you can also top your quesadillas with classic quesadilla toppings like sour cream (or Greek yogurt), pickled jalapeños, chopped red onion, black olives and hot sauce.

Watching your sodium?

To lower the sodium in this recipe follow these steps:

  • Choose a variety of cheese that is lower in salt such as Fresh Mozzarella, Alpine Lace, Swiss or low-sodium Cheddar cheese or low-sodium Provolone.
  • Omit any added salt.
  • Look for low-sodium tortillas such as La Banderita (you’ll want to use two of them because they are smaller) or you can make your own low-sodium tortillas from scratch.
  • Watch your toppings. Many salsas are too high in sodium. Instead opt for homemade Pico de Gallo or Guacamole without any added salt.

To Meal Prep This Recipe

  1. Cook and shred the chicken
  2. Mix the corn and beans
  3. Shred the cheese
  4. Store everything separately in resealable containers in the refrigerator up to three days in advance

From there, they will come together in only 10 minutes! Just assemble, cook, and serve! 

Leftover quesadillas can also be reheated in the oven, but it’s best to do so when the quesadillas have not been cut. Brush oil over a large sheet pan and heat the oven to 350 degrees. Arrange the quesadillas, side-by-side on the pan and bake until the cheese is re-melted and the bottom is crisped, which should take about 10 to 15 minutes.

Alternatively, if you have already cut them into wedges and want to reheat, line your baking sheet with foil to catch any melted cheese drips.

Additional Recipes To Try

At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie

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healthy chicken quesadillas sliced into wedges and topped with pico de gallo

Healthy Chicken Quesadilla (with Black Beans)

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5 from 7 reviews

  • Author: Katie Webster
  • Total Time: 35 mins
  • Yield: 4 quesadillas 1x
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Description

These healthy quesadillas are packed with seasoned chicken breast, fresh corn and black beans all griddled together in crispy whole-wheat tortillas with gooey melted Jack cheese. In 25 minutes or less, you’ll have a weeknight meal the whole family will love!

Ingredients

Scale
  • 2 teaspoons ground cumin, divided
  • 1 teaspoon coarse kosher salt, divided
  • 1/2 pound chicken tenders
  • Cooking spray
  • 4 large whole-wheat tortillas
  • 1/2 cup canned drained black beans
  • 1/2 cup corn kernels, freshly cut off the cob or frozen and thawed
  • 2 tablespoons chopped fresh cilantro
  • 4 ounces shredded Monterey Jack, Colby Jack or Pepper Jack cheese

Instructions

  1. Sprinkle 1 teaspoon cumin and ½ teaspoon salt over the chicken. Coat a large non-stick skillet with cooking spray and heat over medium-high heat. Add the chicken to the skillet and cook, turning once, until cooked through, 8 to 10 minutes. Chop into small pieces or shred with two forks.
  2. Meanwhile, stir beans, corn, cilantro, the remaining 1 teaspoon cumin and the remining ½ teaspoon salt in a small bowl.
  3. Lay tortillas on work surface. Divide the chicken among the tortillas, covering only half of the circle. Top with the corn and bean mixture. Top with cheese. Fold the tortillas closed and press down to create a seam. They will be very full. 
  4. Rinse and dry the skillet. Coat generously with cooking spray. Set over medium-high heat. Add two quesadillas and let cook until the bottom of the tortilla is browned and the cheese is starting to just starting to melt, 3 to 4 minutes. Carefully flip the quesadillas over and let continue cooking until the bottom is browned and the cheese is completely melted, 2 to 3 minutes.
  5. Slide the quesadillas onto a cutting board and cut into wedges to serve. Repeat cooking the remaining two quesadillas, using more cooking spray, and adjusting heat to prevent them from scorching. Serve hot. 

Notes

Ingredient Note: Gluten-free or low-carb tortillas may be substituted, but note that they may darken more quickly. You will want to lower the temperature under your skillet slightly so they do not burn. To ensure the cheese melts before the tortillas get too dark, let the shredded cheese come up to room temperature before assembling your quesadillas so it will melt more quickly. 

Tip: To cut the corn kernels off the cob without making a mess, stand the corn on end in a bowl and slice down the cob with a sharp chef’s knife. It can help to elevate the tip of the corn cob with an overturned bowl if you like. The kernels will fall down into the bowl without spilling all over. 

Make Ahead: These can be reheated in the oven. It’s best to do so when they have not been cut. Brush oil over a large sheet pan in the oven at 350 degrees. Heat until the cheese is re-melted and the bottom is crisped, 10 to 15 minutes. Alternatively, if you have already cut them into wedges and want to reheat, line your baking sheet with foil to catch any melted cheese drips.

  • Prep Time: 5 mins
  • Active Time: 25 mins
  • Cook Time: 30 mins
  • Category: Main Course
  • Method: Stove Top
  • Cuisine: Mexican

Nutrition

  • Calories: 363
  • Sugar: 2 g
  • Fat: 13 g
  • Carbohydrates: 34 g
  • Fiber: 5 g
  • Protein: 26 g

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