Healthy Chicken Enchiladas Recipe
If you’re craving bold Mexican flavors but still want to keep dinner light and wholesome, this Healthy Chicken Enchiladas Recipe is about to be your new favorite. Packed with lean shredded chicken, hearty black beans, sweet corn, and a smoky homemade enchilada sauce, these enchiladas deliver comfort without the guilt. They’re cheesy, flavorful, and so satisfying yet made with nutritious ingredients that you can feel good about serving your family.
Whether you’re cooking for a busy weeknight dinner, meal prepping for the week, or hosting a casual get-together, these enchiladas strike the perfect balance between healthy and delicious. The best part? They’re easy to customize with your favorite toppings like avocado, jalapeños, or Greek yogurt for a creamy finish.
Why You’ll Love This Recipe
- Healthier than takeout – made with whole wheat tortillas, lean protein, and nutrient-packed beans.
- Homemade enchilada sauce – smoky, rich, and lower in sodium than store-bought.
- Family-friendly – even picky eaters love cheesy, saucy enchiladas.
- Make-ahead option – assemble ahead of time for easy weeknight dinners.
- Customizable – add extra veggies, change up the protein, or make it spicier to your taste.
Healthy Chicken Enchiladas
Craving a healthier twist on enchiladas? These Healthy Chicken Enchiladas feature smoky chipotle sauce, lean chicken, black beans, and veggies.
Course: Dinner, Lunch Cuisine: Mexican
Keyword: Healthy Chicken Enchiladas Prep Time: 10minutes minutes
Cook Time: 50minutes minutes Total Time: 1hour hour Servings: 8
Ingredients You’ll Need
Here’s what goes into these healthy chicken enchiladas:
For the Enchilada Sauce:
- 1 tsp olive oil
- 4 garlic cloves, minced
- 2 chipotle peppers (from canned chipotle peppers in adobo sauce), finely diced
- 1 tbsp adobo sauce (from the can)
- 1 (16 oz) can tomato sauce
- 1 tsp dried oregano
- 1/2 tsp chili powder
- 1/2 tsp ground cumin
- 1 cup low-sodium chicken or vegetable broth
- 1/4 tsp sea salt
- 1/4 tsp freshly ground black pepper
For the Chicken & Veggie Filling:
- 1 1/2 tsp olive oil
- 2 cups shredded cooked chicken (about 2 breasts, rotisserie works great!)
- 1/2 cup black beans, cooked
- 1/2 cup corn (fresh or frozen)
- 1/2 medium yellow onion, diced
- 3 cloves garlic, minced
- 1/4 cup fresh cilantro, chopped
- 1/2 tsp chili powder
- 1/4 tsp cumin
- 1/2 cup enchilada sauce (from above)
For the Enchiladas:
- 8 whole wheat tortillas (7-inch)
- 1 1/2 cups shredded Mexican cheese blend (divided)
- Fresh cilantro & green onions, for garnish
- Optional toppings: sliced jalapeños, Greek yogurt or sour cream, avocado slices
Step-by-Step Instructions
1. Make the Sauce
Heat olive oil in a medium saucepan. Add garlic and cook until fragrant, about 1–2 minutes. Stir in chipotle peppers, adobo sauce, tomato sauce, oregano, chili powder, cumin, broth, salt, and pepper. Simmer for 5–10 minutes until slightly thickened.
2. Cook the Filling
Preheat oven to 400°F (200°C). In a skillet, heat olive oil and sauté onion and garlic until soft. Add chicken, black beans, corn, cilantro, chili powder, cumin, and 1/2 cup of enchilada sauce. Cook for 4–5 minutes to combine flavors.
3. Assemble the Enchiladas
Spray a 13×9-inch baking dish with nonstick spray. Fill each tortilla with about 1/4–1/3 cup of the chicken mixture plus a sprinkle of cheese. Roll tightly and place seam-side down in the dish. Repeat until all are filled.
4. Bake
Pour the remaining enchilada sauce evenly over the tortillas. Sprinkle with the rest of the cheese. Cover with foil and bake for 20–25 minutes, until bubbly and hot.
5. Garnish & Serve
Remove from oven, top with cilantro, green onions, and your favorite extras like jalapeños or avocado slices. Serve warm with Greek yogurt or sour cream.
Recipe Tips & Variations
- Use rotisserie chicken to cut prep time in half.
- Add extra veggies like bell peppers, zucchini, or spinach for more nutrition.
- Adjust the spice – add more chipotle or a dash of cayenne if you like it hot.
- Make it lighter by reducing cheese or using a light Mexican cheese blend.
- Swap tortillas – corn tortillas or gluten-free wraps also work well.
What to Serve with Healthy Chicken Enchiladas
These enchiladas pair perfectly with:
- A fresh side salad with lime dressing
- Cilantro-lime rice or cauliflower rice
- Guacamole or salsa with tortilla chips
- Roasted veggies on the side
Storage & Meal Prep
Reheat: Warm in the oven at 350°F until heated through, or microwave for a quick option.
Refrigerate: Store leftovers in an airtight container for up to 4 days.
Freeze: Wrap baked enchiladas individually and freeze for up to 3 months.
Nutrition
Calories: 288 kcal | Carbs: 34g | Protein: 18g | Fat: 9g | Fiber: 6g | Sodium: 753mg
Do I have to make homemade enchilada sauce?
Not at all! Store-bought works fine. Just pick a low-sodium version for a healthier choice.
Can I make these enchiladas ahead of time?
Yes! Assemble them, cover with foil, and refrigerate overnight. Bake when ready to serve.
What if I don’t have whole wheat tortillas?
Use corn tortillas, gluten-free wraps, or whatever you prefer. Just warm them slightly before rolling to prevent cracks.
How do I know when they’re done?
They’re ready when the cheese is melted and bubbly, and the filling is hot throughout—usually about 20–25 minutes in the oven.
Can I make these vegetarian?
Absolutely! Swap chicken for extra beans, lentils, or sautéed veggies.
Final Thoughts
This Healthy Chicken Enchiladas Recipe proves that comfort food can be both nourishing and delicious. With smoky homemade sauce, lean protein, and plenty of veggies, it’s a dish you’ll feel good about serving any night of the week. Make a big batch, top with your favorite garnishes, and watch them disappear at the dinner table!
