Grilled Shrimp & Bean Quesadillas Wheat & Gluten Free

Wheat free, Gluten Free, Egg free, Tomato free, Garlic free Quesadillas

Mexican food that doesn't hurt

 First, you’ll want to acquire some Wheat Free, Gluten Free Tortillas. If you don’t know how to make them or want to buy the ones I used on this recipe, I used Food For Life brand. I’ve attached a photo of the package and the ingredients for your review.

Wheat free and Gluten free Tortillas
Wheat and Gluten free tortillas ingredient list

Safe ingredients make it fun to eat again!Tasty Tortillas

Refried Beans 

1 – can of beans you’d like to use for your mix. In this recipe I used Kidney beans. (high in iron and fiber) Substitute with black beans or pinto.

  • Cook on low heat in 1/2 cup water or broth. (If using a broth be sure there are no allergens within yours – check online to be sure as there are hidden ingredients not listed on the package. Some broth companies say vegetables and I’ve found that ALL pre-packaged soups and broths contain 1-carrots and 2-garlic and many include Wheat Gluten.
  • Once beans are soft, squash them into a paste.
  • Add whole whipping cream, plain Kefir or Cream Cheese to smooth.
  • Chop into 1/4″ squares 1/2 cup white onion and add to beans
  • Add 1/3 cup water or broth.
  • Season using safe seasonings for your allergy. (I create my own spice blends using a coffee grinder)
  • Add 1.4 cup shredded or cubed cheddar Cheese and stir till blended.
  • Add diced jalapenos (do not use marinated jalapenos if you have carrot or garlic allergy)

Avocado Cilantro Salsa

  • In a small mixing bowl add 1/4 cup diced avocado (per serving)
  • Add 3 table spoons of chopped Cilantro Leaf
  • Cut lime into 8ths and squeeze the juice from one section over mixture
  • Set aside

Jalapeno Chili Cream Cheese

  • After removing shrimp from pan, take peppers and remaining sauce and place in a small mixing bowl
  • Add 1/3 cup Cream Cheese per serving
  • Add 1 tbsn diced jalapeno pepper
  • Add chili powder (be sure to check label on bottle because many chili powders also contain garlic)
  • Set aside

Grilled Shrimp

  • Choose the number of shrimp per person (6 were used in this recipe)
  • Place a tbsp of sunflower, sesame or grape seed oil into pan heat to medium tempurature
  • Add 1 tbsp of minced jalapeno peppers
  • Add 1 tbsp of Chili powder
  • Add 1 tsp of onion powder (use garlic if you are not allergic)
  • Add 1/4 cup white wine
  • Add 1 tbsp Butter
  • Once shrimp is white (fully cooked)
Place Tortilla on a warm plate. If you want to warm tortilla, wet a paper towel and heat it up in a microwave or use hot water and lay in on top. Microwaving the tortilla could cause it to become gummy or chewy.
  • Spread the re-fried bean substitute over the tortilla.
  • Sprinkle cheese of choice onto beans and cover with a plate (cheese will melt)
  • Lay grilled shrimp on center of tortilla
  • Apply the Jalapeno Cream Cheese to one side along the shrimp
  • Apply the Avocado Cilantro salsa along opposite side of shrimp
  • Serve

**** Be sure to read the ingredients on your shredded cheese – some companies add wheat, potato starch and corn starch to keep the pieces from sticking to one another in the bag. When in doubt, shred your own.


About Clare Rowley

I have always been passionate about all aspects of art since early childhood and I attribute the artistic process for making it possible for me to invent the Creative Feet sewing machine feet, free-motion Octi-Hoops Embroidery and Quilting Frames, the Thread Dispenser and my instructional DVD and Workbook. Now that I also own the Hoop-It-All line of products I have so much more to show you! This need to create is non-stop and I love to share my knowledge with those hungry to learn. View all posts by Clare Rowley

3 responses to “Grilled Shrimp & Bean Quesadillas Wheat & Gluten Free

  • aliceaitch

    This is the first and only site I’ve seen that mentions carrot and marinated jalapeno sensitivity together. I’ve recently realized both of these foods are giving me stomach problems – could you explain the connection and maybe point me to some resources? It’s really upsetting to me, as these are two foods I really like. Thanks!


    • Clare Rowley

      The connection between both Carrots and Marinated Jalapenos is they frequently put carrots into broths and many or all of the store bought Jalapenos, (canned or jarred) also have carrot.

      Do this, take carrot shavings and place them into a glass of water. This will help you see just how intense the carrot is. It will consume and change the clear water to orange in seconds. This is why carrots are used in most sauce and fruit juices. They use it to blend flavors. Yes, carrot is in MOST fruit juice! Frustrating to say the least if you’re allergic to carrots.

      Carrot is in ALL soup broths – ALL… so, if you’re allergic to them, you’ll need to never buy soup and most gravies at restaurants and in stores. Carrot is also in all Vegetable oils and if you are allergic to them, you’re desperate to eliminate the symptoms.

      Carrots make your skin have issues with metals and elastics. Your eyes will have a gray color in the whites and you’ll have lesions and/or cysts and acne like pimples on your extremities in addition to severe stomach reactions to foods.

      The healthier you eat – the sicker you become… Cabbage can also cause these issue – you should get tested for FOOD allergies using the blood test so that you know the exact allergens. Once you know, re-visit my list of allergens and the symptoms and then feel free to ask me what products your allergens may be in. I’m happy to help anyone avoid my experiences.


    • Clare Rowley

      Carrot is used to blend flavors inside most fruit juice, soups, and many pickled products. If you’re finding you have symptoms after eating these items you may want to get tested for carrot allergy.

      If you do have carrot allergy – it affects your vision, eye color (whites are gray) and you may find that you’re sensitive to elastic and other synthetics. Somehow the introduction of carrot to someone allergic causes skin lesions from these types of materials.

      You may also find that you have small skin acne on your upper arms. These symptoms are all but gone as long as I stay vigilant and never ingest carrot.

      Some people are able to eat a food that is cooked but not raw. I’m allergic to them in all forms.

      Another ingredient that is often found within pickled products is Cabbage. I also am allergic to cabbage so all pickles and pickled items are out of my diet.

      However, it’s not hard to pickle yourself using Apple Cider Vinegar and sea salt. I seriously don’t miss the carrot or cabbage..


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