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. 

Print
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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

Description

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


Ingredients

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)

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)

Instructions

  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.
    https://vimeo.com/417281434
  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.
    https://vimeo.com/417281494
  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

Nutrition

  • 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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Recipe rating

    113 comments
    1. Leslie
      March 20, 2021 AT 4:06 pm

      Would you freeze before baking if making in advance or store in the fridge?

      1. Brittany Mullins
        March 22, 2021 AT 3:01 pm

        How many days before eating it are you looking to prep this dish?

        1. Leslie
          March 23, 2021 AT 10:56 am

          About a week

          1. Brittany Mullins
            March 23, 2021 AT 1:58 pm

            I haven’t tried this, but I would probably bake the enchiladas fully then freeze them. Then you can reheat it in the oven prior to serving. Again, I haven’t tried this so I don’t know how they’ll turn out, but let me know if you try it!

            1. Leslie
              March 23, 2021 AT 5:58 pm

              Thank you!

    2. Erica
      March 11, 2021 AT 8:44 pm

      So delish! My husband likes the green sauce enchiladas but the ingredients in that sauce are 😝 So I love that your sauce is homemade with all real food and as always, the taste is 💯 yum!!

      1. Brittany Mullins
        March 12, 2021 AT 1:26 am

        So glad this recipe was a hit! Thanks for the review, Erica. I appreciate it. 🙂

    3. Jill
      March 4, 2021 AT 11:04 pm

      My husband made this for dinner and it was delicious. My mom loved it. I made this recipe again and made it into a casserole alternating 2 layers of chicken in sauce with 1 layer of vegetable and black bean mixture. Definitely a winner.

      1. Brittany Mullins
        March 5, 2021 AT 1:21 am

        So glad this recipe was a hit!! Thanks for the review, Jill. I so appreciate it!

    4. Tiffany
      February 27, 2021 AT 12:02 pm

      Wondering if you can explain the cooked black beans in this recipe. I usually use black beans from a can

      1. Brittany Mullins
        February 27, 2021 AT 1:04 pm

        Canned beans is perfect for this recipe!

    5. Kelsey Nicola
      February 23, 2021 AT 6:40 pm

      First time making one of your recipes and this one was SO GOOD. Will definitely make again and also check out your other recipes

      1. Brittany Mullins
        February 23, 2021 AT 8:38 pm

        Ahh yay!! That makes me so happy to hear. So pumped you loved this recipe. Thanks for making it and for coming back to leave a review. I so appreciate it!

    6. Jocelynne MacKay
      January 30, 2021 AT 5:53 pm

      This recipe was delicious. I found some flour corn tortillas at Whole Foods and they were a great substitution!

      1. Brittany Mullins
        February 1, 2021 AT 12:56 am

        I’m glad this recipe turned out for you!! Thanks for coming back to leave a review. I really appreciate it!

    7. Megan
      January 26, 2021 AT 7:25 pm

      Tripled this recipe to have one for dinner tonight and two to freeze for my maternity leave. “Cheated” with shredded rotisserie chicken. Had tons of flavor and was a huge win for both my husband and I. So glad to have 2 ready to go in the freezer when we have our baby in a few weeks!

      1. Brittany Mullins
        January 26, 2021 AT 8:46 pm

        Woo!! So glad this recipe was a hit. Thanks for the review, Megan. I appreciate it! And good luck with the new baby!!

    8. Erin Rourke
      January 26, 2021 AT 6:59 pm

      These are stupid good. A little time consuming but worth every minute!!!!! I used two chilies and found the spice level to be perfect.

      1. Brittany Mullins
        January 26, 2021 AT 8:47 pm

        Ahh yay, that makes me so happy to hear! I’m pumped to hear you loved this recipe. Thanks for making it and for coming back to leave a review. I so appreciate it, Erin.

    9. Jodie P
      January 23, 2021 AT 6:11 pm

      These were amazing!! So flavorful. Making them a second time tomorrow!

      1. Brittany Mullins
        January 24, 2021 AT 8:25 pm

        Yay!! So glad you loved this recipe. Thanks for the review, Jodie. I so appreciate it. 🙂

    10. Natalie
      January 20, 2021 AT 4:22 pm

      Are you supposed to cut up the chipotle peppers?

      1. Brittany Mullins
        January 21, 2021 AT 5:35 pm

        Yes! Sorry, I need to clarify that in the recipe!

    11. Grace
      January 19, 2021 AT 3:01 am

      This recipe is soooo good!!! I made these for a meal prep along with spanish-style rice and green beans. There were even plenty of extra enchiladas to share with my family!

      1. Brittany Mullins
        January 20, 2021 AT 12:14 pm

        Woo!! So glad you loved this recipe, Grace. Thanks for coming back to leave a review. I so appreciate it. 🙂

    12. Beth
      January 10, 2021 AT 9:02 pm

      Made it tonight and it was fantastic. My husband said “keep this one on the repeat list”. Thank you Brittany, I’ve never had a bad meal from your site!

      1. Brittany Mullins
        January 10, 2021 AT 11:41 pm

        Ahh yay!! That makes me so happy to hear. I’m glad these enchiladas were a hit. Thanks for making them and for coming back to leave a review. I so appreciate it. 🙂

    13. Rachel
      January 10, 2021 AT 6:59 pm

      I ended up with way more chicken than needed and found this searching for something else I can make. We won’t be able to eat it this week (but I need to use the chicken lol) Can this be frozen? and if so, that would be before cooked? Def anxious to try with all the rave review. Thank you!

      1. Brittany Mullins
        January 10, 2021 AT 10:30 pm

        Hi Rachel. I haven’t tried freezing these but from what I’ve read I think it might be best to prep the enchiladas and freeze them before cooking. Store them frozen for 1-3 months and then cook from frozen, without defrosting. I’d follow the same cooking temp and time. You might need to increase the time a bit, but you might not. Let me know if you decide to try it!

    14. SusanfromKentucky
      January 6, 2021 AT 11:44 pm

      Brittany, have you ever used the Extreme Wellness Spinach and Herbs tortillas? I use them when I want tortillas. They only have 50 calories compared to a regular whole wheat one that is 130 calories. They’re really good, too! I’m going to try this recipe using them!

      1. Patience Martin
        January 12, 2021 AT 2:50 pm

        They also have Ole wraps in tomato basil and whole wheat. We love them when we want tortillas. Making the enchiladas tonight using the whole wheat variety.

      2. Brittany Mullins
        January 7, 2021 AT 4:13 pm

        I haven’t! Let me know how this recipe turns out with them!

    15. peggy a williams
      January 5, 2021 AT 3:13 pm

      FYI – listed as “vegetarian” but clearly is not. Just letting you know. I haven’t made it yet.

      1. Brittany Mullins
        January 5, 2021 AT 3:40 pm

        Oops! Good catch. I just updated it!

    16. Margaret Jonas
      January 3, 2021 AT 6:57 pm

      Loved it, subbed a corn and wheat mix tortilla, otherwise went with recipe. So good. Might be too spicy for some, not me! Start with I chipotle and taste it you can’t tack the heat?
      !

      1. Brittany Mullins
        January 3, 2021 AT 8:00 pm

        Thanks for the review, Margaret! I’m glad you enjoyed this dish. 🙂

    17. Karen ROSS
      December 31, 2020 AT 11:33 am

      Flagged this because it looked good. Purchased the items I didn’t have. Was almost scared off due to the multiple pans and numerous ingredients, but in for the penny, in for the pound. Made it. I couldn’t have been happier. This will be a keeper for sure. It was so incredibly tasty and so fresh. Easy on the calories is just the cherry on top. We turned on the broiler for a few minutes after the foil came off. Delightful and delicious..bravo!

      1. Brittany Mullins
        December 31, 2020 AT 1:30 pm

        Ahh yay, that makes me so happy to hear!! I’m so glad these enchiladas were a hit. Thanks for making them and for coming back to leave a review. I so appreciate it!

    18. Kristen Chang
      December 29, 2020 AT 9:50 pm

      The sauce is super spicy! Yikes. I would’ve used a tap. Of the adobo sauce and that’s it! I think it’s too spicy for most people and should say something about this in the recipe. Not sure why this is labeled any healthier than other recipes other than the wheat tortillas. Good recipe but beware of you don’t like spicy food.

    19. Caitriona
      December 14, 2020 AT 12:16 am

      Cannot recommend this recipe enough! I made it for my family and everyone loved it, we’ve made it multiple times. Also made some to drop off at my neighbors house and it was a hit!!

      1. Brittany Mullins
        December 14, 2020 AT 11:56 pm

        Woo!! That makes me so happy to hear!! I’m so glad this recipe was a hit. Thanks for making it and for coming back to leave a review. I so appreciate it. 🙂

    20. Nakita
      December 13, 2020 AT 8:25 pm

      I used low sodium broth .. all organic ingredients and vegan cheese !! Delicious

      1. Brittany Mullins
        December 13, 2020 AT 9:27 pm

        So glad these were a hit, Nakita! Thanks for making them and for coming back to leave a review. I so appreciate it. 🙂

    21. Meredith
      December 9, 2020 AT 12:20 pm

      Pretty easy to make, and so so good! My boyfriend ate four of the eight in one sitting… a huge hit!

      1. Brittany Mullins
        December 10, 2020 AT 12:35 am

        So glad this recipe was a hit! Thanks for coming back to leave a review. I so appreciate it!

    22. Hema
      November 25, 2020 AT 4:55 am

      Thanks Guys, Your Recipe Was Too Fantastic. Me and My Family Loved it. I Will Share your Rrecipe with my friends. Hope they will love it too.

    23. Rachel
      November 22, 2020 AT 9:51 pm

      This was probably the best enchiladas we have ever made. Don’t skip making the sauce…it was a little hot for my kids so had to tone it down some for them this time. Thank you for this recipe! Home run and in the rotation

      1. Brittany Mullins
        November 23, 2020 AT 10:41 pm

        Ahh yay, that makes me so happy to hear, Rachel!! I’m so glad these enchiladas were a hit with your family. Thanks for making them and for coming back to leave a review. I so appreciate it. 🙂

    24. Amber
      November 21, 2020 AT 6:19 am

      For only 288 calories per serving, these enchiladas are absolutely delicious! Even my fussy partner really enjoyed them. Thankyou for this recipe.

      1. Brittany Mullins
        November 21, 2020 AT 6:51 pm

        Ahh yay, that makes me so happy to hear. I’m glad they were a hit. Thanks for making them and for coming back to leave a comment + star rating. I so appreciate it. 🙂

    25. LisaF
      November 13, 2020 AT 9:13 pm

      The adobo chiles made this too smoky for me.. overpowered taste of chicken and very hot. I’d leave them out and not add sauce to chicken mixture..but add more cheese, corn and black beans.

      1. Brittany Mullins
        November 15, 2020 AT 8:09 pm

        Thanks for the feedback, Lisa. You can definitely skip the peppers next time if they were too much for you.

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