Healthy Chicken Enchiladas

Why You’ll Love This Recipe

These enchiladas are made with wholesome ingredients but still taste indulgent and satisfying. You’ll love the rich, smoky enchilada sauce, the lean protein from the chicken, and the fact that you can customize the dish to fit your dietary needs. They’re meal prep-friendly, freezer-friendly, and perfect for family dinners or feeding a crowd. Plus, they sneak in veggies without sacrificing taste.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cooked, shredded chicken breast
• Whole wheat or corn tortillas
• Homemade or store-bought enchilada sauce
• Onion, finely chopped
• Garlic, minced
• Olive oil
• Black beans or corn (optional)
• Cumin
• Chili powder
• Shredded cheese (cheddar, Monterey Jack, or a light blend)
• Fresh cilantro, for garnish
• Greek yogurt or avocado, for serving (optional)

Directions

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Sauté onions and garlic until softened.
3. Add the shredded chicken, black beans or corn if using, cumin, and chili powder. Stir to combine and heat through.
4. Spread a small amount of enchilada sauce in the bottom of a baking dish.
5. Fill each tortilla with the chicken mixture, roll it up, and place seam-side down in the baking dish.
6. Pour the remaining enchilada sauce over the rolled tortillas.
7. Sprinkle the top with shredded cheese.
8. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes, or until the cheese is melted and bubbly.
9. Garnish with fresh cilantro and serve with Greek yogurt or avocado if desired.

Servings and timing

This recipe serves 4–6 people.
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

• Make it vegetarian by using black beans, sweet potatoes, or lentils in place of chicken.
• Use rotisserie chicken for a quick-prep option.
• Swap the tortillas for gluten-free or low-carb versions to suit dietary needs.
• Add spinach or bell peppers to the filling for extra veggies.
• Top with fresh salsa or a squeeze of lime for added flavor.

Storage/Reheating

Store leftover enchiladas in an airtight container in the refrigerator for up to 4 days.
To reheat, cover and bake in the oven at 350°F (175°C) for 15–20 minutes, or microwave in 1-minute intervals until warmed through.
To freeze, assemble the enchiladas without baking, cover tightly, and freeze for up to 3 months. Bake from frozen at 375°F, covered, for 40–45 minutes.

FAQs

Can I use store-bought enchilada sauce?

Yes, but opt for a low-sodium version with clean ingredients if you’re keeping it healthy.

What’s the best type of tortilla to use?

Whole wheat or corn tortillas are great healthier choices. Use what fits your dietary needs.

Can I make these enchiladas ahead of time?

Absolutely. Assemble them a day in advance and bake just before serving.

Are these freezer-friendly?

Yes, they freeze very well. Wrap tightly and label before freezing.

What toppings go well with these enchiladas?

Greek yogurt, avocado, salsa, chopped cilantro, or sliced jalapeños all work great.

How can I make them spicier?

Add diced green chilies to the filling or extra chili powder to the sauce.

Can I use ground chicken instead?

Yes, ground chicken or turkey works well and cooks quickly.

How do I keep the tortillas from tearing?

Warm them slightly before rolling, either in the microwave or in a pan, to make them more pliable.

What sides pair well with chicken enchiladas?

A side salad, brown rice, or roasted vegetables are healthy and delicious options.

Can I make these dairy-free?

Yes, use a dairy-free cheese or omit the cheese entirely. Top with avocado or a drizzle of dairy-free yogurt.

Conclusion

Healthy Chicken Enchiladas are a flavorful and nourishing meal that brings comfort to the dinner table without compromising your health goals. Easy to prepare and endlessly adaptable, they’re perfect for meal prepping, weeknight dinners, or feeding a hungry family. With tender chicken, rich enchilada sauce, and just the right amount of cheese, this wholesome twist on a classic favorite is sure to become a go-to in your recipe rotation.

Healthy Chicken Enchiladas

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Healthy Chicken Enchiladas are a lighter twist on the classic Mexican dish, featuring tender shredded chicken rolled in whole wheat or corn tortillas, smothered in rich enchilada sauce, and topped with just enough cheese for a satisfying, nutritious meal.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4–6 servings
• Category: Main Course
• Method: Baking
• Cuisine: Mexican
• Diet: Low Fat

Ingredients

• 2 cups cooked, shredded chicken breast
• 8 whole wheat or corn tortillas
• 2 cups enchilada sauce (homemade or store-bought)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1/2 cup black beans or corn (optional)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 cup shredded cheese (cheddar, Monterey Jack, or light blend)
• Fresh cilantro, chopped (for garnish)
• Greek yogurt or avocado, for serving (optional)

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Instructions

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Sauté onions and garlic until softened.
3. Add shredded chicken, black beans or corn (if using), cumin, and chili powder. Stir to combine and heat through.
4. Spread a small amount of enchilada sauce on the bottom of a baking dish.
5. Fill each tortilla with the chicken mixture, roll up, and place seam-side down in the baking dish.
6. Pour remaining enchilada sauce over the rolled tortillas.
7. Sprinkle shredded cheese evenly over the top.
8. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes until cheese is melted and bubbly.
9. Garnish with chopped fresh cilantro. Serve with Greek yogurt or avocado if desired.

Notes

• Warm tortillas before rolling to prevent tearing.
• Use rotisserie chicken for quicker prep.
• Swap cheese for dairy-free options to make it dairy-free.
• Enchiladas freeze well before baking—great for meal prep.
• Top with salsa, jalapeños, or lime juice for extra flavor.

Nutrition

• Serving Size: 2 enchiladas
• Calories: 360
• Sugar: 5g
• Sodium: 620mg
• Fat: 13g
• Saturated Fat: 4g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 5g
• Protein: 28g
• Cholesterol: 65mg