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Low FODMAP Beef Quesadillas

Serves 4

Who doesn’t love a crispy tortilla filled with cheesy goodness? Quick, easy and loaded with flavour, these low FODMAP beef quesadillas make for a perfect weeknight dinner option that the whole family will love!

Author: Kelsey Paterson, Monash FODMAP trained Dietitian

Prep time: 5min
Cook time: 30 min


  • 4 tablespoons of The Friendly Food Co ‘Na’cho Problem’ spice mix
  • 500g of lean beef mince
  • 1x carrot grated
  • 1x red capsicum diced
  • 1 cup corn kernels (thawed from frozen, canned or sliced off the cob)
  • ¼ cup tomato paste
  • 2 large handfuls of baby spinach
  • 12 small gluten-free tortillas
  • 100g grated Cheese (Cheddar or Edam)
  • 160g Sour Cream (optional)
  • Coriander to garnish (optional)


  1. Preheat the oven to 200°C fan-forced.
  2. Add a drizzle of olive oil to a large fry pan over high heat. Add the beef mince and cook, breaking it up with a spoon, until just browned (3-5 minutes).
  3. Add 4 Tbsp of Na’cho Problem, The Friendly Food Co spice mix. Cook and stir in for 1 min, add a splash of water if it starts sticking to the pan.
  4. Add grated carrot, diced capsicum, corn and cook for 5 minutes
  5. Add tomato paste, a splash of water and spinach and cook, stirring until combined, until spinach has wilted (1-2 minutes).
  6. Arrange the tortillas on a lined oven tray. Divide the beef mixture between the tortillas by spooning the mixture onto one half of each tortilla and top with a sprinkle cheese. Fold the empty half of each tortilla over and lightly press down to enclose the filling. Lightly spray (or brush) the top of each tortilla with olive oil.
  7. Bake the beef quesadillas for approximately 10-12 minutes or until the cheese has melted and the tortillas are golden.
  8. Serve your low FODMAP beef quesadillas with a side of salad and a dollop of sour cream and garnish with coriander.

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