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Video content summary The Ultimate Vegan Chicken Quesadilla Recipe – Prep-Friendly & Protein-Packed
Finding satisfying vegan food during a fitness prep can be tough. You want meals that taste great but also fit your macro goals. What if you could have both? Alice Robinson, a coach at Vegan Proteins and a natural bikini bodybuilder, knows this struggle well. She’s currently in prep herself and has found a recipe that keeps her on track and happy. This vegan chicken quesadilla is a game-changer for anyone serious about their fitness. It’s a delicious way to enjoy a favorite comfort food without derailing your progress.
Mastering Macro-Friendly Vegan Cheese: The Queso Sauce Foundation
Store-bought vegan cheeses often pack a high fat content. This can make them unsuitable for strict fitness plans. That’s why creating your own vegan cheese alternatives at home is key. It gives you control over the ingredients. You can tailor them to be lower in fat and more macro-friendly. This allows you to enjoy cheesy goodness without the guilt.
The Secret to Creamy, Low-Fat Queso: Key Ingredients
The foundation of this quesadilla is a fantastic vegan queso sauce. It’s surprisingly easy to make and uses smart ingredient choices. You get that rich, cheesy flavor you crave. Plus, it fits perfectly into your fitness macros.
Ingredient Breakdown and Rationale
- Silken Tofu: This provides a wonderfully smooth base. It has a good balance of protein and fat. Simple Truth brand is a great organic option.
- Powdered Cashew Butter (PB2): This is a bit of a secret weapon. It offers the creamy flavor of cashews. But it does so with much less fat than regular cashew butter.
- Regular Cashew Butter: A small amount is used. It adds a touch of richness. Cheese needs some fat to taste right, after all.
- Nutritional Yeast: This ingredient is a powerhouse. It’s a complete protein. It also gives that distinct, savory, cheesy taste.
- Apple Cider Vinegar & Lemon Juice: These add a little tang. They help balance the flavors. They also play a role in the sauce’s texture.
- Tapioca Flour: This acts as a natural thickener. It gives the queso that perfect, gooey consistency. It mimics traditional cheese sauce remarkably well.
- Salt & Garlic Powder: These are essential for flavor. Adjust salt to your preference.
- Optional Protein Powder: For an extra protein boost, unflavored protein powder is a great addition. True Nutrition’s pea and rice protein blend is recommended. It mixes well when the sauce is heated. This is especially helpful if you’re trying to hit high protein targets.
Step-by-Step: Crafting the Perfect Vegan Queso Sauce
Making this vegan queso is simple. Just follow these easy steps for a smooth, delicious sauce.
Blending for Smoothness
Start by adding your wet ingredients to the blender first. This includes the silken tofu. A little water can help get everything moving. About half a cup is usually enough. It helps scrape the sides and ensures a smooth blend.
Stovetop Simmering: Activation and Thickening
Pour the blended mixture into a saucepan. Heat it over medium to medium-low heat. Stir constantly to prevent sticking. You’ll know it’s ready when it thickens. A whisk dipped into the sauce should have some sauce stick to it. The tapioca starch will continue to thicken it as it cools. Cook for about five minutes. This activates the tapioca and dissolves the protein powder.
Building the Ultimate Vegan Chicken Quesadilla: Assembly and Cooking
Once your queso sauce is ready, it’s time to assemble the quesadilla. This sauce is so versatile, though! You can use it on wraps, bean bowls, or even as a healthy mac and cheese sauce.
Selecting Your Protein and Wrap: Macro-Conscious Choices
For this quesadilla, vegan chicken strips work great. Morning Star Farms chicken strips are a good choice. Daring chicken is another option. Weigh out your protein for accuracy. 80 grams is a good starting point. Air fry or pan-fry them until cooked. Choose a low-carb tortilla. Ole Xtreme Wellness wraps are a popular option. Many brands now offer good low-carb varieties.
The Quesadilla Construction: Layering for Flavor and Texture
Now let’s put it all together. This quesadilla is quick and easy to assemble.
Layering and Wilting the Spinach
Lay your tortilla flat in a non-stick skillet. Add about half a cup of spinach on top. Cook over medium heat. You just want the spinach to start wilting. Check the bottom of the tortilla to ensure it isn’t burning.
Incorporating the Queso and Folding
Weigh your desired amount of queso sauce. 75 to 100 grams is typical. Toss your cooked chicken strips into the queso. Make sure they are well coated. Spread the sauced chicken evenly over the spinach on the tortilla. Sprinkle with a little black pepper. Carefully fold the tortilla in half.
Nutritional Breakdown and Customization: Tailoring to Your Goals
Tracking your nutrition is crucial for fitness goals. This recipe is designed to be macro-friendly.
Macro-Friendly Profile: Calories, Protein, Carbs, and Fat
This quesadilla, made with 80g of Morning Star Farms chicken strips, offers approximately 260 calories. It provides a substantial 35 grams of protein. You’ll also get around 25 grams of carbohydrates and 8 grams of fat. These numbers are a great starting point.
Actionable Tips for Customization
You can easily adjust this recipe. Increase or decrease the amount of queso sauce. This will alter the fat and carb content. Use more or less chicken to hit your protein goals. Feel free to add other veggies like bell peppers or onions. The versatility of the queso sauce means you can use it in many different meals.
Conclusion: Your New Go-To Prep Meal
This vegan chicken quesadilla is a delicious, healthy, and easy meal. It proves that you don’t have to sacrifice flavor for fitness. Give this recipe a try! Let Alice know what you think in the comments below. Don’t forget to like the video and subscribe to the Vegan Proteins channel for more. Looking for more structured support? Check out their 12-week fat loss challenges or inquire about their custom coaching services. Alice Robinson and the Vegan Proteins team are here to help you succeed.
