Chicken Quesadilla Wonton Cups

Medically reviewed by Christiana George Updated Date: December 19, 2022

Hope everyone had a nice Easter. We finally had some nice weather here. We were able to spend some time outdoors. The bunny dropped off a few gifts for the kids and left them some jelly bean filled eggs to search for. The kids and I made an Easter cake with some green tinted coconut and Peep bunnies. You can see the pictures on my Instagram. I was going to make a baked ham with maple syrup for dinner with some mashed potatoes and carrots, but I ended up donating all of it to my neighbors and their unexpected guests. We had burgers on the grill instead. Not very Easter-ish, but so very good. Now I am getting ready for the next holiday, Cinco de Mayo, with some Chicken Quesadilla Wonton Cups.

My family had really loved the Chicken Parmesan Wonton Cups I made a back in January, so I was excited to try another version. We eat a lot of chicken quesadillas, so why not try it in a wonton cup.

I usually use dried cilantro in my quesadillas, but I wanted to try fresh cilantro this time. It smells so good and even the leaf by itself tastes good. The only other seasoning I added was Sazon Goya with coriander and annatto. It adds a lot of great flavor and turns the chicken a pretty orange color. You can find it with other Goya products in the grocery store or you can make your own version here.

I also added some black beans to the mix. These came seasoned in the can, but you can get the plain ones too. Before filling the wonton wraps, you do need to pre-bake them for about 7 minutes. I just pop them in while I am mixing all the filling together.

Then it’s time to start layering. Sprinkle a little cheese on the bottom of each wonton cup, then add the chicken filling, and finally a little bit more cheese.

These came out even better than anticipated. The fresh cilantro made such a big difference in the flavor. I couldn’t stop eating them. I am convinced that everything tastes better in a wonton cup. My husband ate his plain, but I topped mine with a dollop of sour cream and chopped tomatoes. You can also top it with a little bit of salsa or guacamole. These Chicken Quesadilla Wonton Cups would make a great appetizer for a Cinco de Mayo party or any party. You can set up a little bar where guests can add their own toppings.

I am making myself hungry just by looking at these pictures. I think I need to make some more of these very soon.

Chicken Quesadilla Wonton Cups

by The Sweet Chick

Prep Time: 15-20 minutes

Cook Time: 25-30 minutes

Keywords: bake appetizer snack chicken cheese cilantro wonton wraps Cinco de Mayo Mexican Southwest spring

Ingredients (36 wonton cups)

For the wonton cups

2-4 teaspoons vegetable oil
1/2 cup finely chopped onion
1/2 cup finely chopped red pepper
1 lb boneless, skinless chicken breast, chopped
2 tablespoons chopped, fresh cilantro
1 packet Sazon Goya con Culantro y Achiote (coriander & annatto)
1/2 cup canned black beans (seasoned or plain)
1 package (8 oz.) shredded mexican cheese blend (Sargento or Kraft brands are good)
36 wonton wrappers

Optional toppings

finely chopped tomatoes
sour cream
fresh cilantro
guacamole
salsa

Instructions

For the wonton cups

Preheat oven to 350°F.

In a medium skillet over medium/medium low heat, place 1 teaspoon oil and let warm up for 1-2 minutes.

Add chopped onion and pepper and cook until soft. About 6-8 minutes (Add another teaspoon of oil if needed). Then remove from pan and set aside.

Add a teaspoon of oil, chopped chicken, and cilantro to the pan, sprinkle with the Sazon Goya and cook thoroughly. Approximately 6-8 minutes on the same heat setting.

Remove from pan, drain, and place in a medium bowl. Add the onion, peppers, and beans to the chicken and mix until well blended.

Line greased mini muffin tins with the wonton wraps, pressing down gently to mold the shape.

Place wraps in the oven and bake for 7 minutes, then remove.

Add a pinch of shredded cheese to the bottoms of each cup, then with a spoon, evenly distribute the chicken mixture on top of the cheese.

Sprinkle the remaining cheese over the chicken mixture, evenly distributing over each wonton cup.

Place the wonton cups in the oven and bake at 350°F for 10 minutes or until cheese melts.

Remove from oven and allow to cool slightly before carefully removing from muffin tin. Serve warm.

Optional toppings

You can eat them plain or top them with chopped tomatoes, a dollop of sour cream, a bit of fresh chopped cilantro, guacamole, or salsa. Either way enjoy!

This recipe may be shared at these fabulous parties.

Subscribe for New Racipies

Get mental health tips, updates, and resources delivered to your inbox.

Is Swiss Chard Acidic? Swiss Chard and Acid Reflux

Health

Aneeza Pervez

Updated Date:
January 5, 2026

Swiss chard, with its vibrant leaves and stems, is a nutrient-dense leafy green commonly used in salads, sautés, and soups. For individuals managing acid reflux, understanding whether this vegetable is acidic or alkaline is essential. So, is Swiss chard acidic, and can it fit into an acid reflux-friendly diet? Let’s explore.

Swiss chard is alkaline, with a pH of 7.5. This makes it an excellent choice for individuals managing acid reflux. Additionally, Swiss chard is high in fiber and antioxidants, making it a great healthy option for any diet.

Swiss chard is also low in calories, making it a great option for those looking to lose weight. It is also a great source of vitamins and minerals, including potassium, magnesium, and vitamins A, C, and K.

Is Swiss Chard Acidic or Alkaline?

Swiss chard is naturally alkaline with a pH ranging between 7.0 and 7.4. Once digested, it has a strong alkalizing effect on the body due to its high content of minerals like magnesium, potassium, and calcium. These properties make Swiss chard a top choice for individuals dealing with acid reflux or gastroesophageal reflux disease (GERD).

Why Alkaline Foods Matter for Acid Reflux

Acid reflux occurs when stomach acid backs up into the esophagus, causing discomfort and irritation. Alkaline foods like Swiss chard help neutralize excess stomach acid, reducing the frequency and severity of reflux symptoms.

Swiss Chard and Acid Reflux: Benefits

1. Rich in Alkalizing Minerals

Swiss chard contains magnesium, calcium, and potassium, which help maintain the body’s pH balance and regulate stomach acid production.

2. High in Fiber

One cup of cooked Swiss chard provides approximately 4 grams of dietary fiber, which promotes healthy digestion and prevents constipation, a common contributor to acid reflux.

3. Anti-Inflammatory Properties

Swiss chard is loaded with antioxidants, including beta-carotene, lutein, and zeaxanthin. These compounds reduce inflammation in the esophagus caused by acid reflux.

4. Low in Fat and Calories

Fatty foods often trigger acid reflux by relaxing the lower esophageal sphincter (LES). Swiss chard is naturally low in fat and calories, making it a reflux-friendly option.

Author Tip: 7 Kinds of Foods to Avoid with GERD

Potential Concerns with Swiss Chard

1. Oxalate Content

Swiss chard is high in oxalates, which can contribute to kidney stone formation in susceptible individuals. While this doesn’t directly impact acid reflux, it’s worth noting for those at risk.

2. Portion Control

Consuming large portions of any food, including Swiss chard, can overfill the stomach and trigger reflux. Moderation is key.

3. Cooking Methods

How Swiss chard is prepared can influence its impact on acid reflux. For example:

Steamed or Sautéed Swiss Chard: Retains nutrients and is gentle on the stomach.
Creamed Swiss Chard: Often includes dairy and butter, which are high in fat and may worsen reflux.

How to Include Swiss Chard in an Acid Reflux-Friendly Diet?

Steam or Sauté
Lightly steam or sauté Swiss chard with olive oil and garlic for a nutrient-rich dish that’s easy on the stomach.
Avoid Heavy Seasonings
Skip acidic or spicy seasonings like vinegar or chili flakes that can irritate the esophagus.
Pair with Alkaline Foods
Combine Swiss chard with other alkaline foods like quinoa, sweet potatoes, or cucumbers for a balanced meal.
Monitor Your Tolerance
Start with small portions and observe how your body responds before making it a regular part of your diet.

Author Tip: 7-Day Meal Plan For Gastritis

Swiss Chard Recipes for Acid Reflux

1. Sautéed Swiss Chard with Garlic

Ingredients:

1 bunch Swiss chard (washed and chopped)
1 tbsp olive oil
2 garlic cloves (optional, depending on tolerance)
A pinch of salt

Instructions:
Heat olive oil in a pan, add garlic (if using), and sauté for 1 minute. Add Swiss chard and cook until wilted. Serve as a side dish or on top of quinoa.

2. Swiss Chard and Lentil Soup

Ingredients:

1 cup chopped Swiss chard
1/2 cup cooked lentils
2 cups low-sodium vegetable broth
1 tbsp olive oil
A pinch of cumin (optional)

Instructions:
Heat olive oil in a pot, add lentils and broth, and bring to a boil. Stir in Swiss chard and simmer for 5 minutes. Enjoy a hearty, reflux-friendly soup.

Scientific Evidence Supporting Swiss Chard for Acid Reflux

Alkaline Diet and GERD Relief: A 2018 study in the World Journal of Gastroenterology highlighted the role of alkaline foods in reducing GERD symptoms by neutralizing stomach acid.
Fiber’s Role in Digestion: Research in Nutrients (2020) found that high-fiber diets support healthy digestion and reduce the risk of reflux episodes.
Anti-Inflammatory Effects: A 2021 study in Antioxidants emphasized the benefits of antioxidants like beta-carotene in reducing esophageal inflammation caused by reflux.

Final Thoughts

Is Swiss chard acidic? No, Swiss chard is an alkaline vegetable with numerous benefits for those managing acid reflux. Its alkalizing minerals, fiber content, and anti-inflammatory properties make it a valuable addition to a reflux-friendly diet. By preparing Swiss chard in healthy ways and eating it in moderation, you can enjoy its rich flavor and nutritional benefits without triggering reflux symptoms.

For personalized advice, consult a healthcare professional or dietitian. With mindful preparation, Swiss chard can be a delicious and supportive part of your acid reflux management plan.