Microwave High-Protein Chicken Quesadilla
A quick microwave quesadilla stuffed with chicken and cheese. 36g protein and ready in under 5 minutes for a fast lunch.
PROTEIN 36g
CALORIES 450
P:E RATIO 0.7
TIME 5m
YIELD 1
P:E 0.7
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1 large flour tortilla CARB BASE
1 cup shredded cooked chicken 36G PROTEIN
1/3 cup shredded Mexican cheese DAIRY
2 tbsp salsa FLAVOR
2 tbsp sour cream DAIRY
MEAL PREP LOGISTICS
- Storage: Best made fresh. Pre-shred and store chicken for quick assembly.
- Batching: Use leftover or rotisserie chicken for the fastest lunch ever.
- Reheat: Microwave 30-45 seconds if it cooled.
EXECUTION STEPS
01
THE ASSEMBLY
Place tortilla on a microwave-safe plate.
02
HIGH HEAT SEAR
Spread chicken and cheese on one half.
03
VEGGIE STEAM-SAUTÉ
Fold tortilla in half.
04
THE ASSEMBLY
Microwave 60-90 seconds until cheese melts.
05
STEP 5
Let cool 30 seconds, cut into triangles, and serve with salsa and sour cream.
PRIMARY CATEGORY
EXPLORE MORE Microwave ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1 large flour tortilla
- 1 cup shredded cooked chicken
- 1/3 cup shredded Mexican cheese
- 2 tbsp salsa
- 2 tbsp sour cream