Chicken and avocado quesadillas

Recipe information

Prep time: 45 mins
Cook time: 30 mins
Serves: 4

Fast fact:

Chicken and cheese both contain L-tyrosine, an amino acid that helps promote alertness. Avocado is a good source of vitamin E, which has antioxidant properties to assist in maintaining cognitive well-being.

Nutritional breakdown (per serving)

Calories: 523
Protein: 35 g
Carbohydrates: 40 g
Fats: 25 g
Fibre: 9 g


  • 2 tsp olive oil
  • 1 tsp chili powder
  • 1 onion, minced
  • 2 cups shredded cooked chicken
  • 3 Italian tomatoes, diced
  • Dash of hot sauce
  • 8 (6-inch) whole-grain tortillas
  • 1 ripe avocado, pitted and puréed
  • 1 cup Canadian Monterey Jack cheese, shredded
  • Salsa (optional)
  • Fresh coriander (optional)



  1. In a skillet, heat oil at medium-high. Add chili powder and onion, cooking about 8 minutes. Add chicken, tomatoes and hot sauce and continue cooking for 2 minutes.
  2. Divide chicken mixture in centre of four tortillas; top with avocado and Monterey Jack cheese. Place another tortilla on top and press lightly to distribute filling.
  3. In a non-stick pan, cook each quesadilla over medium heat, 4 to 5 minutes a side. Top with salsa and fresh coriander if desired.
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Recipe and image reprinted with permission from Dairy Farmers of Canada.

Additional recipes can be found at the Dairy Goodness site.