GFDF Quesadillas
Quesadillas are a childhood favorite, but without gluten and dairy, they can be difficult to recreate. The options given below can help make this standby lunch accessible again! (Read more about a gluten- and casein- free diet here.)
Quesadillas are highly customizable - feel free to add any protein or vegetable that can be chopped small! Grilled chicken, shredded beef, or black beans are great proteins to include. Vegetables like broccoli, carrots, cauliflower, bell peppers, or avocado could be added for a vitamin and mineral boost. Choose one protein and one vegetable add-in for a balanced lunch!
You could even try variations that stray from the traditional cheese quesadilla: how about a tuna, cheddar, and broccoli quesadilla? Or a mozzarella, pepperoni, and basil quesadilla? Once you’ve mastered the technique of grilling the quesadilla, let your creativity get to work! You know your child best, so include some flavor combos that they love.
Ingredients
Ghee (or cooking oil of choice)
Gluten-free tortillas
Thrive Market Organic Coconut Wraps
Siete Grain-Free Tortillas - available at Whole Foods and some Sprouts, or order in bulk from their website! All of their tortilla varieties are gluten- and dairy-free.
*** Watch out for widely available brands like Mission - they produce a gluten-free tortilla, but it is filled with corn and soy, and many questionable ingredients. Always read labels!
Dairy-free cheese
Whole Foods Non-Dairy Cheddar Shreds
Daiya Cheddar-Style Shreds (contains canola oil)
So Delicious Cheddar Style Shreds
Booster Add-In Options: grilled chicken, shredded beef/pork, black beans, pinto beans, minced broccoli, grated carrots, shredded cauliflower, minced bell pepper, diced avocado, chopped spinach leaves, chopped cilantro, etc.
On the side: Thrive Market Mild Salsa for dipping - an extra boost of veggies!
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Heat a large frying pan or skillet over medium-high heat. If using ghee, spread on one side of a gluten-free tortilla, just like butter. If using oil, measure 1 tablespoon into the pan and swirl to coat the pan.
Place the tortilla into the heated pan. Let cook for a moment, then sprinkle your cheese and optional add-ins onto one half of the tortilla.
Using a spatula, fold over the bare half of the tortilla to close in the cheese.
Continue to cook on that side until the cheese is melted but not bubbling out, then flip to the other side to let the cheese get bubbly and the other side of the quesadilla is grilled.
Remove from the pan and serve.
Nutrition Facts
Nutrition facts were calculated using 1 Thrive Market coconut wrap, ¼ cup of So Delicious dairy-free shreds, and 1 teaspoon of ghee. Add-ins or variations will change the nutrition facts.
Serving Size: 1 quesadilla | Makes 1 Serving
Calories: 205 | Protein: 1 gram | Fiber: 3 grams | Carbohydrates: 6 grams | Fat: 17 grams | Sugars: 0 grams
