Shredded Chicken Quesadillas (Low FODMAP)

I’m not usually the type to choose a quesadilla off the menu when I got to a Mexican restaurant. I am typically a taco or burrito girl through and through. However, when I had a hankering for Mexican for work lunches a little while ago, I discovered the quesadilla is a 9-5ers best friend. Pack all the goodness into a wrap or tortilla and either press it before you go, or once you get to work. It minimises the risk of things falling out (like a taco) and you get a crispy, hot lunch on a cold day (eat your heart out, burrito).

This recipe for Shredded Chicken Quesadillas uses a slow cooker, but I think you could quite easily adapt it to suit an oven. You could even poach the chicken and then add in flavours after it, I suppose. Whatever the method, the chicken should be able to be shredded by the end. By far the most important part though, is the seasoning. To give the chicken that true Mexican flavour we’re going to need all the essentials: coriander, cumin, cardamom, paprika and chilli.

To serve the quesadillas, you could add a safe serving of black beans to your tortilla, followed by some FODMAP friendly salsa, mozzarella or cheddar, capsicum or any other veggies that take your fancy. Pair it with some Mexican rice or a side salad and that is one hearty and satisfying meal.

Shredded Chicken Quesadillas

Prep Time 15 minutes
Cook Time 5 hours
Servings 4 quesadillas


For the Shredded Chicken

  • 2 chicken breasts
  • 1 low FODMAP chicken stock cube
  • water
  • 1/4 cup tomato paste
  • 2 tsp paprika
  • 1 tsp ground coriander seeds
  • 1 tsp cumin
  • 1 tsp cardamom
  • 1 tsp chilli flakes

Remaining Ingredients

  • 4 gluten free wraps or tortillas
  • 160 grams black beans, cooked to your liking
  • 1 cup mozarrella or cheddar
  • 4 serves veggies or your choice


  1. Add all the ingredients for the shredded chicken to a slow cooker and give it a good stir. The quantity of water you add will depend on the size of your slow cooker, but it needs to cover the bottom and come up the sides by about 3cm.

  2. Turn your slow cooker on low for around 5 hours. Periodically (if you can) check to see if you need to add more liquid, but you shouldn't need to.

  3. With half an hour's cooking time left to go, if the mixture is still quite thin you can add a cornflour slurry (1 tbsp cornflour mixed with a little water) to the slow cooker to thicken it up.

  4. Once your chicken is cooked and shredding easily, you can store it in the fridge until you are ready to make your quesadillas. To do this, add 1/4 of the chicken, 40g black beans, 1/4 cup cheese and any veggies you'd like to your low FODMAP wrap or tortilla, and wrap it up. You can then toast it in a sandwich press or a pan.

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