New Year's Resolution #5: Something filling that keeps me on track (Part Two)
Hey team, Kimmi here —
Why this one works: Fast, high-protein, minimal ingredients, and very "weeknight gains" energy. Cottage cheese gives creaminess plus protein powder-level protein content without turning it into a calorie bomb.
Perfect for busy evenings, post-workout meals, or when you need real food that supports your goals.
High-Protein Quesadilla Macros (per serve)
- Protein: 40–45g
- Carbs: 30g
- Fats: 12–15g
- Calories: ~400-450
Cottage Cheese Chicken Quesadilla Ingredients
- 1 large whole-wheat tortilla
- 120–150g cooked chicken breast, shredded
- ½ cup low-fat cottage cheese
- ¼ cup grated mozzarella or tasty cheese
- 1 tsp olive oil or butter spray
- Seasonings: paprika, garlic powder, chilli flakes, salt & pepper
How to Make This High-Protein Quesadilla
- Blend the cottage cheese (optional but recommended) until smooth for a sour-cream-style texture
- In a bowl, mix chicken, cottage cheese, spices, and half the grated cheese
- Heat a pan over medium heat and lightly oil
- Spread the mixture over one half of the tortilla, sprinkle remaining cheese on top, fold
- Cook 2–3 minutes per side until golden and crispy
- Slice and serve
Done in 10 minutes. That's faster than takeaway and infinitely better for your goals.
Why This High-Protein Meal Works
✔ 40-45g protein per serve — Rivals a protein powder shake but in real food form
✔ Cottage cheese protein — Casein-rich for slow-release fullness
✔ Minimal ingredients — No complicated recipes or specialty items
✔ Weeknight-friendly — Perfect for when motivation is low but hunger is high
Upgrade Options for Your Protein Quesadilla
Extra Fibre & Nutrients
Add spinach, diced capsicum, or sliced mushrooms to boost vegetable intake.
Spicy Version
Jalapeños + chipotle powder (Jase likes this on the vege version).
Post-Workout Meal
Use a second tortilla and double the chicken for 80g+ protein.
Cut Phase Option
Use a low-carb wrap, or skip the wrap altogether and serve in a bowl with extra greens.
Vegetarian High-Protein
Swap chicken for black beans, add extra cottage cheese, and include diced capsicum and corn.
Meal Prep Version
Make 4-5 quesadillas on Sunday, wrap individually, and reheat in a pan or air fryer throughout the week.
The Secret Weapon: Cottage Cheese for Protein
Cottage cheese is an underrated high-protein ingredient that rivals protein powder for convenience:
Why Cottage Cheese Works:
- 12-15g protein per ½ cup serving
- Contains casein protein for sustained satiety
- Creamy texture when blended
- Low in calories and fat
- Versatile in both sweet and savoury recipes
Other Ways to Use Cottage Cheese:
- Blended into protein smoothies
- Mixed into scrambled eggs
- As a high-protein toast topping
- Stirred into pasta for creamy protein sauce
- In protein pancake batter
Protein Powder vs Real Food: When to Use Each
While protein powder is incredibly convenient, meals like this high-protein quesadilla show you don't always need supplements to hit your protein goals.
Use Protein Powder When:
- You need quick post-workout nutrition
- Making smoothies or protein shakes
- Baking high-protein snacks
- Struggling to eat enough protein through whole foods
Use Real Food Protein When:
- You want sustained fullness
- Preparing regular meals
- Needing variety in your diet
- Building healthy eating habits
The Best Approach? Both. Use protein powder strategically for convenience, and build your main meals around high-protein whole foods like chicken, cottage cheese, eggs, and Greek yogurt.
Shop premium protein powder for when you need convenient nutrition — whey, plant-based, and specialty blends from trusted NZ brands.
Meal Prep Tips for High-Protein Quesadillas
Cook Chicken in Bulk
Roast or poach 1kg of chicken breast on Sunday. Shred and portion into 150g serves for the week.
Pre-Mix the Filling
Combine chicken, cottage cheese, and spices in advance. Store in the fridge for up to 3 days.
Freeze for Later
Assemble quesadillas, wrap individually in foil, and freeze for up to 2 months. Cook from frozen in a pan (adds 2-3 minutes cooking time).
Batch Cook & Reheat
Cook 4-5 quesadillas at once, refrigerate, and reheat in an air fryer at 180°C for 5 minutes.
Resolution Reminder
If your meals actually satisfy you, sticking to your goals gets way easier.
You don't need complicated recipes or expensive ingredients. You just need food that works — and a pantry stocked with quality protein powder for when life gets busy.
Support your high-protein goals with NZ's best protein powder selection. Shop now at Vitamins.co.nz with fast, free delivery on orders over $60.
