Healthy Chicken Enchiladas Recipe
These healthy chicken enchiladas are easy, gluten-free, and packed with 30 grams of protein per serving. Made with corn tortillas, shredded chicken, and a no-sugar-added homemade enchilada sauce, they’re a cozy, family-friendly dinner ready in 30 minutes.
Ingredients
Chicken Filling:
- 1 lb boneless and skinless chicken breasts, (or 3 cups of rotisserie chicken), cooked and shredded
- ¼ cup cilantro
- 15 ounce can of black beans, drained and rinsed
Red Enchilada Sauce:
- 1 - 2 tablespoon olive oil
- 1 small red onion, finely diced
- 1 red bell pepper, finely diced
- 2 large garlic cloves, minced
- ¼ cup tomato paste
- 2 cups low-sodium chicken broth
- 1 tablespoon chili powder, yes Tablespoon
- 1 teaspoon cumin
- ½ teaspoon paprika
- Salt & pepper, to taste
The Enchiladas:
- 10 - 12 corn tortillas
- ¾ cup shredded cheese, (one that melts well like Mexican blend, Monterey Jack, or Cheddar)
- Toppings: crunchy tortillas, greek yogurt or sour cream, lime, lots of cilantro
Instructions
- Prep: Preheat the oven to 350°F (177°C).
- Make the sauce: Heat olive oil in a large skillet. Sauté onion and bell pepper for 6–7 minutes until softened. Stir in garlic for 1 minute, then add tomato paste and coat the veggies.
- Season & simmer: Add chicken broth, chili powder, cumin, paprika, salt, and pepper. Stir until smooth, then simmer for 8–10 minutes until slightly thickened. If using the same skillet to bake, transfer the sauce to a bowl and set aside.
- Mix the filling: In a bowl, combine shredded chicken, black beans, cilantro, Greek yogurt, and ¼–½ cup of the sauce. Toss until coated.
- Prep the dish: Lightly grease a 9x13-inch baking dish or use the same pan you used for the sauce (must be oven safe). Spread 2–3 spoonfuls of sauce over the bottom.
- Fill tortillas: Warm tortillas for 10 seconds in the microwave. Spoon about ¼ cup filling into each tortilla, roll tightly, and place seam-side down in the dish. Repeat.
- Assemble: Pour remaining sauce evenly over the enchiladas and top with shredded cheese.
- Bake: Bake at 375°F for 15–20 minutes, until the cheese is melted and bubbly.
- Serve: Garnish with fresh cilantro and enjoy.
Notes
Make ahead: Assemble enchiladas up to 24 hours in advance, cover tightly, and refrigerate. Bake just before serving.
Tortillas: Warm corn tortillas before rolling to prevent cracking. Wrap in a damp paper towel and microwave for 10 seconds or quickly steam them.
Substitute the Chicken: You can substitute the shredded chicken in these enchiladas with options like cooked and seasoned ground beef, turkey, sautéed vegetables, black beans, or even a plant-based protein source like crumbled tofu or tempeh for a vegetarian or vegan version.
Make them Dairy-Free: You can also make this recipe 100% dairy-free by using your favorite dairy-free, vegan cheese.
Freezer instructions: Bake first, cool completely, then wrap tightly and freeze for up to 3 months. Reheat covered at 375°F until hot, uncovering for the last 5 minutes.
Storing: Store leftovers in an airtight container for up to 4 days. More details in blog post.
Spice level: Add jalapeños, cayenne, or chipotle powder to make them spicier, or keep it mild for kids.
Nutrition
Calories: 349kcal | Carbohydrates: 38g | Protein: 30g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 59mg | Sodium: 601mg | Potassium: 877mg | Fiber: 9g | Sugar: 4g | Vitamin A: 1366IU | Vitamin C: 33mg | Calcium: 157mg | Iron: 3mg
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