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Two chicken enchiladas on a plate topped with cheese and cilantro with a fork on the plate.
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4.27 from 199 votes

Healthy Chicken Enchiladas

These healthy chicken enchiladas are packed with flavor and nutritious ingredients! The homemade enchilada sauce is the star of this recipe.
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Lunch/Dinner
Cuisine: Mexican
Keyword: healthy chicken enchiladas
Servings: 8
Calories: 288kcal

Ingredients

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

Instructions

  • 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.

Video

Nutrition

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