Cheesy Chicken and Pepper Quesadilla
A crisp whole-wheat quesadilla packed with warm spiced chicken breast, sweet bell peppers, and melted cheese. Quick to assemble and richly satisfying for weeknight dinners or lunches.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Crystal + Lila
Crystal created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Leftover cooked chicken breast can be used to cut total prep and cook time in half.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Place a skillet over medium heat at…
- 01
Place a skillet over medium heat at…
Place a skillet over medium heat at 350°F (175°C) and add olive oil.
Tap card to mark done - 02
Add boneless skinless chicken breast cut into…
Add boneless skinless chicken breast cut into bite-sized pieces along with sliced bell pepper and sliced red onion. Cook for 6 to 8 minutes until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender.
Look for: chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender
Tap card to mark done - 03
Remove chicken and vegetable mixture from the…
Remove chicken and vegetable mixture from the skillet and transfer to a clean plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Place a whole-wheat tortilla flat in the…
Place a whole-wheat tortilla flat in the warm skillet over medium-low heat.
Tap card to mark done - 05
Sprinkle half of the shredded cheddar cheese…
Sprinkle half of the shredded cheddar cheese evenly over one half of the tortilla.
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Layer the cooked chicken
Layer the cooked chicken, bell pepper, and onion on top of the cheese, then sprinkle the remaining shredded cheddar cheese over the filling.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Fold the tortilla in half over the…
Fold the tortilla in half over the filling to form a half-moon shape.
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Cook for 3 to 4 minutes per…
Cook for 3 to 4 minutes per side, turning carefully with a spatula, until the exterior is golden brown and the cheese is fully melted.
Look for: the exterior is golden brown and the cheese is fully melted
Tap card to mark done - 09
Transfer the quesadilla to a cutting board
Transfer the quesadilla to a cutting board, let rest for 1 minute, and slice into three triangles before serving.
Allow: 1 minute
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