Low Carb, High Protein Quesadillas

Back
Join Best Body
monday
Day Total Calories
1012
0
(1012 calories remainingover target)
Day Total Macros
26g
Carbs
81g
Protein
64g
Fat
Fiber
2g
Added Sugar
—g
snack
Edit Meal
Dairy Swap

Egg White Tortilla Quesadilla

253 calories (253 calories per serving)
4g
Carbs
19g
Protein
18g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ cup Cheese, Mexican, shredded - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
1 Egg White Wrap - 25 calories

Directions

Swap regular cheese for dairy-free version.
  1. Spray a pan with an oil spray.
  2. Add in 1/2 of your cheese in a small single-layer circle, let melt briefly on low heat.
  3. Add tortilla right on top of cheese (to make the tortilla crispy), then add the rest of the cheese to 1/2 your tortilla.
  4. Gently flip empty side of the tortilla over, to make a quesadilla.
  5. Enjoy!
  6. Note: I recommend the Egg Life brand of egg white "tortillas" as they're the most sturdy.
  7. Note: I also recommend using a non-stick pan. (I like brands OurPlace and Caraway.)
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
View
snack
Edit Meal
Dairy Swap
Veg Swap

Pizza Quesadilla with an Egg White Tortilla

323 calories (323 calories per serving)
10g
Carbs
21g
Protein
22g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ cup Cheese, Mexican, shredded - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
1 Egg White Wrap - 25 calories
¼ cup Tomato sauce - 35 calories
¼ oz Pepperoni - 35 calories
½ oz Soy pepperoni (Tofurky plant-based pepp’roni) - 35 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap pepperoni for soy pepperoni.
Swap regular cheese for dairy-free version.
  1. Spray a pan with an oil spray.
  2. Add in 1/2 of your cheese in a small single-layer circle, let melt briefly on low heat.
  3. Add tortilla right on top of cheese (to make the tortilla crispy), then add to 1/2 your tortilla: tomato sauce, the rest of your cheese, pepperoni, & seasonings.
  4. Gently flip empty side of the tortilla over, to make a quesadilla.
  5. Enjoy!
  6. Note: I recommend the Egg Life brand of egg white "tortillas" as they're the most sturdy.
  7. Note: I also recommend using a non-stick pan. (I like brands OurPlace and Caraway.)

Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
snack
Edit Meal
Dairy Swap
Veg Swap

Cheeseburger Quesadilla with an Egg White Tortilla

436 calories (436 calories per serving)
12g
Carbs
41g
Protein
24g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ cup Cheese, Mexican, shredded - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
1 Egg White Wrap - 25 calories
3 oz Ground beef, 93% lean, raw - 128 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
1 oz Yogurt, plain, Greek, 2%, from tub - 21 calories
½ Yogurt, plain, 2%, dairy-free, from tub - 75 calories
1 Tbsp Ketchup (no sugar added) - 10 calories
1 Tbsp Mustard, regular (brown, deli, etc.) - 15 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
⅛ cup Fresh Salsa (Pico de Gallo) - 10 calories
1 Tbsp Pickle Juice - 0 calories

Directions

Swap ground beef for black beans in Steps 3 & 4. Drain and rinse the black beans, then add them to the pan in Step 3 and heat for 2–3 minutes until warmed through. Remove from the pan in Step 4 as directed.
Swap regular cheese & yogurt for dairy-free versions.
  1. To make burger sauce: mix together yogurt, ketchup, mustard, pickle juice, garlic salt, & paprika.
  2. Spray a pan with an oil spray.
  3. Stir fry ground beef until cooked through.
  4. Remove ground beef from pan, re-spray with an oil spray.
  5. Add in 1/2 of your cheese in a small single-layer circle, let melt briefly on low heat.
  6. Add tortilla right on top of cheese (to make the tortilla crispy), then add to 1/2 your tortilla: burger sauce, ground beef, salsa, & the rest of the cheese.
  7. Gently flip empty side of the tortilla over, to make a quesadilla
  8. Enjoy!
  9. Note: I recommend the Egg Life brand of egg white "tortillas" as they're the most sturdy.
  10. Note: I also recommend using a non-stick pan (I like brands OurPlace and Caraway)
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
Add Day

snack

monday

Calories
1013
27g
Carbs
83g
Protein
65g
Fat
Fiber
3g
Added Sugar
—g
Dairy Swap

Egg White Tortilla Quesadilla

253 calories (253 calories per serving)
4g
Carbs
19g
Protein
18g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ cup Cheese, Mexican, shredded - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
1 Egg White Wrap - 25 calories

Directions

Swap regular cheese for dairy-free version.
  1. Spray a pan with an oil spray.
  2. Add in 1/2 of your cheese in a small single-layer circle, let melt briefly on low heat.
  3. Add tortilla right on top of cheese (to make the tortilla crispy), then add the rest of the cheese to 1/2 your tortilla.
  4. Gently flip empty side of the tortilla over, to make a quesadilla.
  5. Enjoy!
  6. Note: I recommend the Egg Life brand of egg white "tortillas" as they're the most sturdy.
  7. Note: I also recommend using a non-stick pan. (I like brands OurPlace and Caraway.)
Recipe Details
View
Dairy Swap
Veg Swap

Pizza Quesadilla with an Egg White Tortilla

323 calories (323 calories per serving)
10g
Carbs
21g
Protein
22g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ cup Cheese, Mexican, shredded - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
1 Egg White Wrap - 25 calories
¼ cup Tomato sauce - 35 calories
¼ oz Pepperoni - 35 calories
½ oz Soy pepperoni (Tofurky plant-based pepp’roni) - 35 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap pepperoni for soy pepperoni.
Swap regular cheese for dairy-free version.
  1. Spray a pan with an oil spray.
  2. Add in 1/2 of your cheese in a small single-layer circle, let melt briefly on low heat.
  3. Add tortilla right on top of cheese (to make the tortilla crispy), then add to 1/2 your tortilla: tomato sauce, the rest of your cheese, pepperoni, & seasonings.
  4. Gently flip empty side of the tortilla over, to make a quesadilla.
  5. Enjoy!
  6. Note: I recommend the Egg Life brand of egg white "tortillas" as they're the most sturdy.
  7. Note: I also recommend using a non-stick pan. (I like brands OurPlace and Caraway.)

Recipe Details
View
Dairy Swap
Veg Swap

Cheeseburger Quesadilla with an Egg White Tortilla

436 calories (436 calories per serving)
12g
Carbs
41g
Protein
24g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ cup Cheese, Mexican, shredded - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
1 Egg White Wrap - 25 calories
3 oz Ground beef, 93% lean, raw - 128 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
1 oz Yogurt, plain, Greek, 2%, from tub - 21 calories
½ Yogurt, plain, 2%, dairy-free, from tub - 75 calories
1 Tbsp Ketchup (no sugar added) - 10 calories
1 Tbsp Mustard, regular (brown, deli, etc.) - 15 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
⅛ cup Fresh Salsa (Pico de Gallo) - 10 calories
1 Tbsp Pickle Juice - 0 calories

Directions

Swap ground beef for black beans in Steps 3 & 4. Drain and rinse the black beans, then add them to the pan in Step 3 and heat for 2–3 minutes until warmed through. Remove from the pan in Step 4 as directed.
Swap regular cheese & yogurt for dairy-free versions.
  1. To make burger sauce: mix together yogurt, ketchup, mustard, pickle juice, garlic salt, & paprika.
  2. Spray a pan with an oil spray.
  3. Stir fry ground beef until cooked through.
  4. Remove ground beef from pan, re-spray with an oil spray.
  5. Add in 1/2 of your cheese in a small single-layer circle, let melt briefly on low heat.
  6. Add tortilla right on top of cheese (to make the tortilla crispy), then add to 1/2 your tortilla: burger sauce, ground beef, salsa, & the rest of the cheese.
  7. Gently flip empty side of the tortilla over, to make a quesadilla
  8. Enjoy!
  9. Note: I recommend the Egg Life brand of egg white "tortillas" as they're the most sturdy.
  10. Note: I also recommend using a non-stick pan (I like brands OurPlace and Caraway)
Recipe Details
View

tuesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

wednesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

thursday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.
Copyright © 2025 CollegeNutritionist.com and Rachel Paul Nutrition LLC. All rights reserved. College Nutritionist (Rachel Paul Nutrition LLC) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. College Nutritionist and Rachel Paul Nutrition LLC are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. I present testimonials and insights about other people’s experiences with my website for purposes of illustration only. The testimonials, examples, and photos used are of actual clients. They are not intended to represent or guarantee that current or future clients will achieve the same or similar results; rather, these testimonials represent what is possible for illustrative purposes only. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com.