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. 

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

Healthy Chicken Enchiladas

Brittany Mullins
These healthy chicken enchiladas are packed with flavor and nutritious ingredients! The homemade enchilada sauce is the star of this recipe.
4.65 from 59 votes
Prep Time 10 mins
Cook Time 50 mins
Total Time 1 hr
Course Lunch/Dinner
Cuisine Mexican
Servings 8
Calories 288 kcal


  • Enchilada Sauce
  • 1 teaspoon olive oil
  • 4 garlic cloves minced
  • 2 chipotle peppers diced (from canned chipotle peppers in 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 garlic minced
  • 1/4 cup cilantro
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/2 cup enchilada sauce from above
  • Enchiladas
  • 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


  • 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.



Serving: 1enchilada without toppingsCalories: 288kcalCarbohydrates: 34gProtein: 18gFat: 9gSodium: 753mgFiber: 6gSugar: 3g
Keyword healthy chicken enchiladas
Tried this recipe?Let us know how it was!
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Recipe Rating

    1. Vivek Roy
      June 10, 2021 AT 5:39 am

      Healthy Chicken recipe amazing i will try this also, thanks for your work

    2. Lisa
      May 28, 2021 AT 1:30 pm

      5 stars
      I always bought the can of enchilada sauce and after making this sauce … I’ll never buy it again ! It was so easy to follow this recipe and make a healthier option! We are trying to still have our favorites but also be more health conscious. The sauce was so amazing we used it over rice for another meal! This will def be in our rotation 🙏

      1. Brittany Mullins
        June 1, 2021 AT 2:49 am

        Ahh yay!! So glad you loved this recipe, Lisa. Thanks for making it and for leaving a review. I so appreciate it!

    3. Carolyn Smith
      May 25, 2021 AT 12:51 pm

      These are indeed a staple in healthy eaters’ kitchens. We have this at least once a month, but I make enough for 3 meals. By that time we have had enough until the next ‘greedy feed’!
      Thank you very much Brittany

      1. Brittany Mullins
        May 26, 2021 AT 10:34 am

        Yay! I’m so glad these enchiladas have been a hit, Carolyn! Thanks for the review 🙂

    4. Dacey
      May 23, 2021 AT 9:25 pm

      5 stars
      Husband approved!!! It looks like a lot of effort when you look at the list of ingredients but was so easy. I made these the other night. I did not change a thing in this recipe. Wow, these are great. My husband even said the enchilada sauce was soo good that he wonders if we could can it and use it for taco night. We added this to our rotation and I can’t wait to have it again.

      1. Brittany Mullins
        May 24, 2021 AT 1:37 pm

        Yay! I’m so glad this recipe was a hit, Dacey! Thanks so much for making it and coming back to leave a review. I really appreciate it!

    5. Niki
      May 6, 2021 AT 7:33 am

      5 stars
      Made this last night and everyone loved it! Lots of flavor–will definitely make this again.

      1. Brittany Mullins
        May 6, 2021 AT 11:44 am

        Woo! That makes me so happy to hear, Niki! Thanks for the review and the star rating. Your feedback means so much to me!

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!