{
  "version": 1,
  "id": "r01",
  "slug": "high-protein-buffalo-chicken-quesadilla",
  "title": "High-Protein Buffalo Chicken Quesadilla",
  "category": "High-Protein Meals",
  "summary": "Ready in 13 minutes, about 700 kcal and 66 g protein per serving (estimated).",
  "servings": 1,
  "time": {
    "prepMin": 5,
    "cookMin": 8,
    "totalMin": 13
  },
  "difficulty": "easy",
  "dietTags": [
    "high-protein"
  ],
  "allergens": [
    "milk",
    "wheat",
    "egg"
  ],
  "macros": {
    "perServing": {
      "kcal": 700,
      "proteinG": 66,
      "carbsG": 42,
      "fatG": 28
    },
    "estimated": true,
    "basis": "Estimated: the sum of USDA FoodData Central values for each ingredient (1 serving, 25 cm / 10 in flour tortilla)."
  },
  "equipment": [
    "Mixing bowl",
    "Cast-iron or non-stick skillet",
    "Spatula",
    "Sharp knife"
  ],
  "ingredients": [
    {
      "item": "Cooked chicken breast, shredded",
      "metric": "150 g",
      "imperial": "5.3 oz",
      "note": "about 1 cup",
      "group": null,
      "amount": {
        "metric": {
          "value": 150,
          "unit": "g"
        },
        "imperial": {
          "value": 5.3,
          "unit": "oz"
        }
      }
    },
    {
      "item": "Large flour tortilla (25 cm / 10 in)",
      "metric": "72 g",
      "imperial": "2.5 oz",
      "note": "1 tortilla",
      "group": null,
      "amount": {
        "metric": {
          "value": 72,
          "unit": "g"
        },
        "imperial": {
          "value": 2.5,
          "unit": "oz"
        }
      }
    },
    {
      "item": "Buffalo sauce (Frank's RedHot style)",
      "metric": "30 ml",
      "imperial": "2 tbsp",
      "note": null,
      "group": null,
      "amount": {
        "metric": {
          "value": 30,
          "unit": "ml"
        },
        "imperial": {
          "value": 2,
          "unit": "tbsp"
        }
      }
    },
    {
      "item": "Plain non-fat Greek yogurt",
      "metric": "15 ml",
      "imperial": "1 tbsp",
      "note": null,
      "group": null,
      "amount": {
        "metric": {
          "value": 15,
          "unit": "ml"
        },
        "imperial": {
          "value": 1,
          "unit": "tbsp"
        }
      }
    },
    {
      "item": "Low-moisture part-skim mozzarella, shredded",
      "metric": "25 g",
      "imperial": "0.9 oz",
      "note": "a scant ¼ cup",
      "group": null,
      "amount": {
        "metric": {
          "value": 25,
          "unit": "g"
        },
        "imperial": {
          "value": 0.9,
          "unit": "oz"
        }
      }
    },
    {
      "item": "Sharp cheddar, shredded",
      "metric": "25 g",
      "imperial": "0.9 oz",
      "note": "a scant ¼ cup",
      "group": null,
      "amount": {
        "metric": {
          "value": 25,
          "unit": "g"
        },
        "imperial": {
          "value": 0.9,
          "unit": "oz"
        }
      }
    },
    {
      "item": "Green onions, chopped",
      "metric": "15 ml",
      "imperial": "1 tbsp",
      "note": "about 6 g",
      "group": null,
      "amount": {
        "metric": {
          "value": 15,
          "unit": "ml"
        },
        "imperial": {
          "value": 1,
          "unit": "tbsp"
        }
      }
    },
    {
      "item": "Butter (or a light cooking spray)",
      "metric": "2.5 ml",
      "imperial": "½ tsp",
      "note": null,
      "group": null,
      "amount": {
        "metric": {
          "value": 2.5,
          "unit": "ml"
        },
        "imperial": {
          "value": 0.5,
          "unit": "tsp"
        }
      }
    },
    {
      "item": "Light (reduced-fat) ranch dressing, for drizzling and dipping",
      "metric": "15 ml",
      "imperial": "1 tbsp",
      "note": null,
      "group": null,
      "amount": {
        "metric": {
          "value": 15,
          "unit": "ml"
        },
        "imperial": {
          "value": 1,
          "unit": "tbsp"
        }
      }
    },
    {
      "item": "Fresh cilantro, chopped (optional, to garnish)",
      "metric": "15 ml",
      "imperial": "1 tbsp",
      "note": "about 1 g",
      "group": null,
      "amount": {
        "metric": {
          "value": 15,
          "unit": "ml"
        },
        "imperial": {
          "value": 1,
          "unit": "tbsp"
        }
      }
    }
  ],
  "steps": [
    {
      "n": 1,
      "title": "Prep the filling",
      "text": "Mix 150 g (5.3 oz) shredded cooked chicken with 2 tbsp buffalo sauce, 1 tbsp Greek yogurt and the green onions until every strand is coated.",
      "heat": null,
      "cookware": "mixing bowl",
      "time": "2 min",
      "image": "/img/r01/step-1.jpg?v=965101218b",
      "ingredients": [
        0,
        2,
        3,
        6
      ]
    },
    {
      "n": 2,
      "title": "Assemble",
      "text": "Lay the tortilla flat. Scatter the mozzarella over one half, spread the buffalo chicken on top, finish with the cheddar and fold it over.",
      "heat": null,
      "cookware": "board",
      "time": "1 min",
      "image": null,
      "ingredients": [
        0,
        1,
        4,
        5
      ]
    },
    {
      "n": 3,
      "title": "Cook",
      "text": "Melt ½ tsp butter in a skillet over medium heat. Toast the quesadilla 3-4 minutes per side, pressing gently with a spatula, until golden and crisp and the cheese has melted. The filling should be steaming hot, 74°C (165°F) in the middle.",
      "heat": "medium",
      "cookware": "skillet",
      "time": "6-8 min",
      "image": "/img/r01/step-3.jpg?v=327dc69c03",
      "ingredients": [
        7
      ]
    },
    {
      "n": 4,
      "title": "Serve",
      "text": "Slice it in half, drizzle with light ranch, scatter the cilantro and keep the rest of the ranch for dipping.",
      "heat": null,
      "cookware": "knife",
      "time": "1 min",
      "image": "/img/r01/step-4.jpg?v=be8095580c",
      "ingredients": [
        8,
        9
      ]
    }
  ],
  "tips": [
    "Use leftover roast chicken or a store-bought rotisserie breast to make it a 13-minute meal.",
    "Want it lighter? A medium 18-20 cm (7-8 in) tortilla and mozzarella only bring it to about 530 kcal."
  ],
  "storage": "Best eaten right away. Leftovers keep 2 days in the fridge; reheat in a dry skillet until steaming hot.",
  "safety": [
    "The chicken is already cooked: heat the quesadilla until the filling is steaming hot, 74°C (165°F) in the middle."
  ],
  "images": {
    "cover": "/img/r01/cover.jpg?v=eca2a7d453",
    "hero": "/img/r01/hero.jpg?v=0c0a7dae34",
    "thumb": "/img/r01/thumb.jpg?v=c744b29303",
    "og": "/img/r01/og.jpg?v=a4a434419b"
  },
  "videos": {
    "youtube": "https://youtube.com/shorts/6glRwJq3zuc",
    "instagram": "https://www.instagram.com/reel/Dd_MOcOIjM_/",
    "tiktok": "https://www.tiktok.com/@getcrisped/video/7692005413654367506"
  },
  "card": {
    "url": "/card/r01.pdf?v=862e3d7817",
    "pages": 2,
    "bytes": 960181
  },
  "publishedAt": "2026-10-02",
  "updatedAt": "2026-10-02T16:36:11Z"
}