Gluten-free quesadillas are a quick, kid-friendly alternative to the everyday PB&J. They’re also a great option for kids with gluten allergies or sensitivities. Quesadillas can be made in many varieties and paired with nutritious sides to round out the meal!
What You’ll Love About this Gluten Free Quesadilla Recipe
- Only 3 Ingredients!
- Multipurpose-You can serve this at lunch, dinner or snack time.
- Easy-To-Make-Quesadillas are a great way to get your kids involved in the kitchen!
- Allergen-Friendly-This recipe is naturally gluten free and can easily be converted to dairy free if needed.
- Endless Varieties-This simple recipe can be altered with different meats, veggies, dipping sauces and seasonings to your child’s liking.
- Pairs Nicely-Quesadillas can be a little boring by themselves, but they pair nicely with colorful veggies, beans and sauces to add more nutrients.
- Flexible Serving Size-You can make 1 serving or 6+ depending on your needs.
- Flexible Cooking Options-You can make these in the microwave, toaster oven, stove top, griddle, or oven.
What You’ll Need
- Gluten Free Tortilla Shells-Look for the “certified gluten free” symbol. Some of my favorite brands are Guerrero, Siete, and La Tortilla Factory.
- Cheese-To keep it simple, use shredded or sliced cheese. RD Tip: If you have extra time to shred your own cheese, that’s a great way to reduce additives. Daiya and Voilife are great dairy-free options for kids with a dairy allergy or intolerance.
- Protein-This is technically optional, but a great way to help your child reach their protein needs for the day. Quick ideas for added protein are black beans or shredded chicken. You can even opt for gluten-free rotisserie chicken if you’re in a pinch. See variations below for more protein ideas. RD Tip: precook 1-2 lbs chicken in the crockpot or instant pot, shred, and freeze in small portions for easy future access.
- Cooking Spray-Opt for propellant-free olive or avocado oil, or try this refillable Misto.
- Optional-Sprinkle on seasonings like garlic, onion or chili powder, cumin or taco seasoning.
Healthy Sides for Quesadillas
Adding healthy, colorful sides to these simple quesadillas is an easy way to add flavor and up the nutrients in your child’s diet.
- Salsa-Add some flavor and spice (if you like) with salsa. Whether it’s jarred, fresh or homemade, the tomatoes, onions, garlic and cilantro each add powerful antioxidants. RD Tip: Choose organic when possible due to pesticide residues that can linger on tomatoes.
- Greek Yogurt-This is a great high protein, calcium and vitamin D alternative to sour cream, or try this dairy-free option.
- Avocado-choose avocados that have a very slight give when squeezed, or buy firm avocados and allow them to ripen on the counter for a few days. This mighty food is packed with vitamins C, E & K, B vitamins, potassium, copper and fiber.
- Guacamole-This is a tasty dip or spread for gluten-free quesadillas. RD Tip: Make your own by mixing in 1 Tbsp salsa + 1 mashed avocado. If you’re feeling ambitious, stir in a sprinkle of chopped cilantro.
- Chopped Veggies-Try chopped lettuce, cherry tomatoes or sliced bell peppers. You can serve inside, on top, or on the side!
- Sauteed Black Beans-½ small onion (chopped) + 4 cloves garlic (minced) + 1 Tbsp avocado oil + 2 cans black beans (rinsed & drained). Saute onions and garlic in oil over medium-low heat for 5 minutes. Add beans and cook for 10-15 minutes until slightly refried. Makes 4-6 servings.
How To Make Gluten Free Quesadillas
- Preheat oven to 400 degrees F.
- For stove top or oven cooking, lightly oil/spray pan or baking sheet (for microwave or toaster oven, no spray is needed).
- If shredding cheese, use a cheese grater to shred cheese.
- Line gluten free tortillas on your pan (or plate if microwaving).
- Sprinkle each tortilla with 1 Tbsp cheese.
6. Top with 2 Tbsp protein of choice.
7. Add any extras (see variations below).
8. Top with remaining 1 Tbsp cheese.
9. Fold over in half and gently press down.
10. If desired, sprinkle each quesadilla with a dash of taco seasoning.
11. Heat until protein is warmed and cheese is melted. (~45 seconds in microwave, 3-5 minutes in toaster oven, 6-8 minutes on stovetop, griddle or oven (flip halfway through).
12. If desired, cut into triangles and arrange into a funny face (this is great if you have a picky eater).
13. Serve with any optional toppings or sides and enjoy!
Quesadilla Variations
These recipes are a great way to repurpose dinner leftovers! Use the standard gluten free quesadilla recipe with a few tweaks.
BBQ Chicken Quesadillas
- 1/2 c. shredded chicken (2 Tbsp/quesadilla)
- 1/4 c. sauteed chopped red onion (1 Tbsp/quesadilla)
- 1/4 c. fresh cilantro (1 Tbsp/quesadilla)
- Drizzle of your favorite BBQ sauce
- Suggested cheeses: cheddar, Colby Jack or mozzarella
- Toppings: sliced avocado or guacamole
Buffalo Chicken Quesadillas
- 1/2 c. shredded chicken tossed with 2 Tbsp. buffalo sauce (2 Tbsp/quesadilla)
- Suggested cheese: cheddar
- Drizzle with ranch or blue cheese dressing
- Round it out with a side of celery
Cheesesteak Quesadillas
- 1/2 c. leftover cheesesteak or chicken cheesesteak meat (2 Tbsp/quesadilla)
- Suggested cheeses: provolone or American
- Optional: 1/4 c. sauteed mushrooms, onions and/or peppers (1 Tbsp per quesadilla)
- Dip in your favorite pizza sauce
Chili Quesadillas
- 1/2 c. leftover chili (2 Tbsp/quesadilla)
- Suggested cheeses: cheddar, Colby Jack or Mozzarella
- Toppings: sliced avocado, guacamole, or plain Greek yogurt
Fish Quesadillas
- 1/2 c. chopped, cooked white fish or shrimp tossed in 1-2 Tbsp taco seasoning (2 Tbsp/quesadilla)
- 1/4 c. sauteed, chopped red onion (1 Tbsp/quesadilla)
- 1/4 c. fresh cilantro (1 Tbsp/quesadilla)
- Serve with sliced avocado, guacamole or homemade slaw
Rotisserie Chicken Quesadillas
- This is a great way to use up your leftover chicken from the night before
- Sub this in as your protein and follow the basic recipe as directed
Southwest Chicken Quesadillas
- 1/4 c. shredded chicken (1 Tbsp/quesadilla)
- 1/4 c. black beans (1 Tbsp/quesadilla)
- 2 Tbsp. corn (1/2 Tbsp/quesadilla)
- 2 Tbsp. salsa (1/2 Tbsp/quesadilla)
- Toppings: sliced avocado, guacamole or plain Greek yogurt
Spinach & Chicken Quesadillas
- 1/2 c. shredded chicken (2 Tbsp/quesadilla)
- 1/2 c. raw spinach
- 1/4 c. chopped red onion
- 1-2 tsp olive oil
- Saute veggies in oil until spinach is wilted and onions are translucent (~5 min)
- Add to basic recipe + chicken
- Suggested cheeses: white cheddar or mozzarella
Gluten Free Tostadas
- Spray pan with cooking oil
- Make any of the above versions, and leave open-face (don’t fold over)
- Cook in the toaster oven (toast setting) or conventional oven (400 degrees) until cheese is melted and shell is crispy (5-7 minutes).
Kid-Friendly Steps
Getting your kids involved in the kitchen is a great way to increase their autonomy and reduce picky eating. This recipe is easy enough for most 7+ year olds to make completely on their own, depending on the cooking method.
- Age 2-3: spraying the pan or baking sheet; sprinkling cheese and other ingredients
- Age 4-6: grating cheese
- Age 7-10: making the entire recipe (need supervision with stovetop, toaster oven and conventional oven methods)
- Age 11+: making the entire recipe unsupervised
Kid Friendly Tips
If you’re struggling with getting your child to try new foods, these are a few extra tips to make their eating experience more successful!
- Get them involved! Let them help make the recipe. Kids are more likely to try a new food if they know what ingredients are in it, and they’re usually more excited to try it if they participated in making it.
- Make it fun! Kids are more likely to try something new if it looks fun and exciting. Cut the quesadilla into shapes, and let them arrange the shapes and decorate their plate with toppings.
- Dipping Sauces for Quesadillas-Kids love to dip! Don’t underestimate the power of adding a familiar dip (even if it doesn’t normally get paired with a quesadilla). Use familiar sauces like ketchup, ranch dressing or plain Greek yogurt. Other more flavorful sauces like salsa, guacamole, BBQ sauce or pizza sauce can be great options too.
Gluten Free Quesadillas (Kid-Friendly)
Ingredients
- avocado or olive oil cooking spray propellant-free
- 4 gluten free tortilla shells small to medium
- ½ cup protein (shredded chicken or black beans), divided
- ½ cup shredded cheese, divided cheddar or Colby Jack
- ½ tsp taco seasoning (optional)
Instructions
- Preheat oven to 400 degrees.
- If shredding cheese, use a cheese grater to shred cheese into a small bowl. Set aside.
- For stove top or oven cooking, lightly oil/spray pan or baking sheet (for microwave or toaster oven, no spray is needed).
- Line gluten free tortillas on baking sheet, pan or plate (if microwaving).
- Sprinkle with 1 Tbsp cheese.
- Top with 2 Tbsp protein of choice.
- Add any extras (see variations).
- Top with remaining 1 Tbsp cheese.
- Fold over in half and gently press down.
- If desired, sprinkle each quesadilla with a dash of taco seasoning.
- Heat until protein is warmed and cheese is melted. (~45 seconds in microwave, 3-5 minutes in toaster oven, 6-8 minutes on stove top, griddle or oven (flip halfway through).
- If desired, cut into triangles and arrange into a funny face.
- Optional toppings or sides: lettuce, tomato, avocado, guacamole, plain Greek yogurt, bell peppers, sauteed black beans
FAQs
Not always. Flour tortilla shells are not gluten free. Many corn tortilla shells are gluten free, but always check the ingredients list for any traces of wheat, rye or barley. Also, be sure to check check the package for a certified gluten free symbol.
Sometimes. Rotisserie chickens get an occasional bad rap due to the added ingredients injected into them as well as the plastic packaging they’re served in. In the name of balance, I suggest that using rotisserie chickens occasionally can be a convenient way to boost the protein in a recipe. However, I do recommend reading the ingredient list and don’t recommend using them on a regular basis.
Sometimes. Always check the ingredients list for any signs of wheat, rye or barley. Ask about any questionable ingredients. Click here for the most up-to-date data on common brands.
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