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 loveMexican 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!
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.
Ingredients for Healthy Chicken Enchiladas
Whole wheat flour tortillas
Homemade red enchilada sauce – this is the star of the recipe in my opinion!
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
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.
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!
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.
2chipotle peppersdiced (from canned chipotle peppers in adobo sauce)
1Tablespoonof adobo sauce from can
1 16ozcan tomato sauce
1cuplow sodium vegetable or chicken broth
Chicken & Veggies
1 1/2teaspoonsolive oil
2cupscooked shredded chickenabout 2 breasts
1/2cupcooked black beans
1/2medium yellow oniondiced
1/2cupenchilada saucefrom above
8 7-inchwhole wheat flour tortillas
1 1/2cupsshredded Mexican cheesedivided
green onions and fresh cilantrofor topping
jalapeñosfor topping (optional)
plain Greek yogurt or sour creamoptional
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.
Preheat oven to 400°F degrees.
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.
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 and black bean mixture, a sprinkle of cheese and roll it up.
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.
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.