Healthy Chicken Enchiladas

These healthy chicken enchiladas are packed with flavor and nutritious ingredients! The homemade enchilada sauce is the star of this recipe.

I don’t know what it is but I love Mexican food. Maybe it’s the spice or just the overall flavor profile but I love the cuisine! I have a vegetarian enchilada bake but hadn’t shared a straight forward enchilada recipe… until now. I love this recipe and hope it becomes a staple with your families!

Two chicken enchiladas on a plate.

I think a lot of people would consider Mexican food unhealthy but the truth of the matter is, within every cuisine there are healthy options! Sure, you can order or make the heaviest, creamiest dish but you could also make some simple swaps to lower the calories and up the nutrition profile. These chicken enchiladas are the perfect example. I took the traditional recipe and upgraded a few key ingredients to make it a nutritious and delicious meal.

Chicken enchilada filling in a skillet.

Ingredients for Healthy Chicken Enchiladas

  • Whole wheat flour tortillas
  • Homemade red enchilada sauce – this is the star of the recipe in my opinion!
  • Shredded Chicken – I use my slow cooker shredded chicken recipe
  • Vegetables – corn, black beans, yellow onion, garlic and cilantro
  • Cheese – I use low-fat, shredded Mexican cheese
  • Spices – chili powder, cumin, salt
  • Toppings – scallions, cilantro and jalapeños

Two cheesy chicken enchiladas on a plate.

Prepping and Storing Enchiladas

There are a couple of different ways you can prep these enchiladas ahead of time. One big time saver is making the homemade enchilada sauce ahead of time! You can freeze it if you make it more than one week in advance, otherwise just store it in an airtight container in the fridge until you’re ready to use. You can also prep the entire meal ahead of time and then bake it when you’re ready.

Baking casserole dish with cheesy chicken enchiladas topped with jalapeño.

To store, use an airtight container and keep in the fridge for up to five days. I don’t think I would freeze the leftovers because the cheese gets a little wonky, but if that doesn’t bother you, you can absolutely try it!

Two chicken enchiladas on a plate topped with cheese and cilantro.

Want More Healthy Mexican Recipes?

If you try these healthy chicken enchiladas please be sure to leave a comment with a star rating below letting me know how they turned out. Your feedback is super helpful for the EBF team and other EBF readers. 

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Two chicken enchiladas on a plate topped with cheese and cilantro with a fork on the plate.

Healthy Chicken Enchiladas

  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 8
  • Diet: Vegetarian


These healthy chicken enchiladas are packed with flavor and nutritious ingredients! The homemade enchilada sauce is the star of this recipe.


Enchilada Sauce

  • 1 teaspoon olive oil
  • 4 garlic clovesminced
  • 2 chipotle peppers (from adobo sauce)
  • 1 Tablespoon of adobo sauce from can
  • 1 16 oz can tomato sauce
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 cup low sodium vegetable or chicken broth
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon fresh pepper 

Chicken & Veggies

  • 1 1/2 teaspoons olive oil
  • 2 cups cooked shredded chicken (about 2 breasts)
  • 1/2 cup frozen corn, thawed
  • 1/2 cup cooked black beans
  • 1/2 medium yellow onion, diced 
  • 3 cloves garlicminced
  • 1/4 cup cilantro
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/2 cup enchilada sauce (from above)


  • 8 7-inch whole wheat flour tortillas
  • 1 1/2 cups shredded Mexican cheese, divided 
  • green onions and fresh cilantro, for topping
  • jalapeños, for topping (optional)
  • plain Greek yogurt or sour cream (optional)
  • sliced avocado (optional)


  1. In a medium saucepan over medium heat, add oil and sauté garlic until fragrant, about 1-2 minutes. Add chipotle peppers, adobo sauce, tomato sauce, oregano, chili powder, cumin, broth, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. This will help thicken the sauce. Set aside until ready to use.
  2. Preheat oven to 400°F degrees.
  3. Heat the olive oil in a medium skillet over medium-high heat. Sauté onions and garlic until soft and translucent, about 4-5 minutes. Add chicken, corn, black beans, cilantro, chili powder, cumin and 1/2 cup enchilada sauce to the skillet. Stir to combine and cook for another 4-5 minutes. Remove from heat.
  4. Spray a 13 by 9-inch glass baking dish with non-stick spray. Fill each tortillas with 1/4- 1/3 cup of the chicken & black bean mixture, a sprinkle of cheese and roll it up.
  5. Place rolled tortilla into the baking dish, seam side down. Once all the tortillas are filled, cover with remaining sauce and sprinkle remaining shredded cheese over top.
  6. Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes or until cheese is melted and enchiladas are warm throughout. Serve enchiladas with your toppings of choice: green onions, fresh cilantro, jalapeños, sliced avocado and Greek yogurt and/or sour cream.
  • Category: Lunch/Dinner
  • Method: Bake
  • Cuisine: Mexican


  • Serving Size: 1 enchilada without toppings
  • Calories: 288
  • Sugar: 3g
  • Sodium: 753mg
  • Fat: 9g
  • Carbohydrates: 34g
  • Fiber: 6g
  • Protein: 18g

Keywords: healthy chicken enchiladas

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  1. Just made these for my mom and I, she’s not a huge veggie eater and i’m trying to get her to eat healthy and try new things and she LOVED it. she said they were the best enchiladas she’s had in her life. Def a hit.

  2. Absolutely amazing! The sauce is so good and just spicy enough for me. I love how versatile it is because I made it extra cheesy for my dad and brother. Prepped the sauce and chicken ahead of time, but know to leave enough time to roll the enchiladas. It takes longer than you think the first time. Served with simple side salad and guacamole!

  3. This recipe was super easy to follow, and tasted amazing! Definitely took me (an inexperienced cook) a little longer than anticipated, but the results were amazing!!

  4. So easy. So good. Prepped the filling in the morning and all it took was about 5 minutes of extra prep time before everything went into the oven and then dinner was served

  5. I made this recipe last night and it was so good! I have never made enchiladas before and it tasted like I was at a Mexican restaurant.

  6. This may be a silly question, but are you suppose to pick out the Chipotle peppers before pouring the sauce?

  7. This recipe was amazing, the kids and I loved it!!! It actually tasted better than my local Mexican restaurant! Instead of cooking my own chicken I brought a roasted chicken from my local grocery store which saved time and added flavor! This recipe is definitely being added to our routine!

    • Ahh that makes me so happy to hear, Renetia!! I’m so glad these enchiladas were a hit. Thanks for trying my recipe and for coming back to leave a comment + star rating. I so appreciate it!

  8. Just made this recipe for dinner tonight! It was delicious. The homemade enchilada sauce stole the show!!! Will definitely be making again!

    • Ahh that makes me so happy to hear, Stephanie! I’m so glad these enchiladas were a hit. 🙂 Thanks for trying my recipe and for coming back to leave a comment + star rating. I really appreciate it!

  9. This was the first time that I made enchiladas from scratch and we will definitely make them again. The whole family loved them! The recipe was easy to follow. My 12-year-old daughter helped me make them. I made the shredded chicken ahead of time in the crockpot, as you suggested. It was so much easier than I thought it would be- and very delicious. Thank you for sharing the recipe. We are looking forward to trying out more of your recipes.

    • Ahh that makes me so happy to hear, Stacey! I’m so glad this dish was a hit! Thanks for trying it and for coming back to leave a comment + star rating. I really appreciate it. <3

  10. Another staple/favorite that will be added to our list. The sauce absolutely makes this dish! We had to use corn tortillas instead of flour which was a bit of a hot mess as they kept breaking when trying to roll them up BUT the flavor made up for it of course.

    • I’m glad you enjoyed these enchilada, Katie! Good to know about the corn tortillas, I have only used flour tortillas to make these. Thanks so much for trying my recipe and for coming back to leave a comment + star rating. I really appreciate it. <3

  11. These will be a new staple in our house! Absolutely delish! I used shredded chicken from a rotisserie chicken, which makes it extra easy! I did have to use another enchilada sauce recipe because I didn’t have all the ingredients for this one…next time I’ll be more prepared!

  12. Loved this easy recipe! I’ve never made enchiladas before but had all the ingredients left over from a taco night earlier this week. I actually used canned chicken, but the enchiladas really turned out to be excellent regardless! Topped them with an avocado cashew crema.

  13. Made these as directed except I used uncooked/ raw flour tortillas and it was the most incredible dinner! Turned out flawless!

  14. This recipe was delicious and easy to make!! Thank you for making good clean healthy food recipes that are actually manageable to make. I haven’t tried a recipe you’ve made that I haven’t liked!

  15. Made this for dinner tonight turned out great! I am wondering what would be the best way to store leftovers and reheat?

    • Hey Kris – I’m so glad you tried and enjoyed this recipe. I would store leftovers in an airtight container in the fridge for up to 5 days. You can reheat the leftovers in the oven, microwave or a toaster oven.

  16. Made this tonight and it was very good. Will make it again. Thanks for all of the great recipes. I have made your blueberry crisp, sweet potato casserole, jam, and love them all!

    • Ahh that makes me so happy to hear, Stephanie! Thanks for trying this recipe and for coming back to leave a comment + star rating. The reviews are super helpful to other EBF readers, so I appreciate it. <3

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