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Healthy Chicken Enchiladas
Craving a quick, delicious, and nutritious meal? These healthy chicken enchiladas are just what you need!
Packed with lean chicken, fiber-rich veggies, and a homemade enchilada sauce, they’re the perfect comfort food—without the guilt.
The best part? It’s super easy to make and ready in about an hour. You’ll love how simple it is to whip up a dish that’s both flavorful and good for you.
Even better, this recipe is customizable, so feel free to add your favorite toppings and make it your own!
Why You’ll Keep Coming Back to These Chicken Enchiladas
There are some weeknight dinners that are easy to make but don’t feel particularly special. These healthy chicken enchiladas are the opposite. They’re simple enough to make on a busy evening, but they’re still warm, cheesy, saucy, and satisfying—the kind of meal everyone gets excited to see coming out of the oven.
I love this recipe because it gives you all the comfort of enchiladas while packing in plenty of protein, beans, and veggies. The homemade enchilada sauce brings smoky flavor from the chipotle peppers and adobo sauce, while the chicken, corn, and black beans make the filling hearty without making it feel heavy.
And once you’ve made them a few times, you’ll find yourself coming back to this recipe whenever you have cooked chicken in the fridge or need an easy dinner that the whole family will enjoy.
For Enchilada Sauce
- Olive Oil – to sauté garlic and add richness.
- Garlic – adds fragrance and depth to the sauce.
- Chipotle Peppers – provides a smoky, spicy kick.
- Adobo Sauce – enhances the smoky flavor from the chipotle peppers.
- Tomato Sauce – the base for the sauce, giving it body and flavor.
- Oregano – adds earthy herbal notes.
- Chili Powder – gives the sauce a mild heat.
- Ground Cumin – adds warmth and complexity.
- Low Sodium Broth – helps thin out the sauce, making it smooth.
- Sea Salt and Fresh Pepper – season to taste.
For Chicken & Veggies
- Olive Oil – used for sautéing.
- Cooked Shredded Chicken – provides lean protein and flavor.
- Frozen Corn – adds sweetness and texture.
- Black Beans – brings in fiber and a savory depth.
- Yellow Onion – adds sweetness and aroma.
- Garlic – intensifies the savory flavors.
- Fresh Cilantro – adds freshness and brightness.
- Chili Powder – for extra heat and flavor.
- Cumin – brings warmth to the mix.
- Enchilada Sauce – from the sauce recipe above, bringing it all together.
For Enchiladas
- Whole Wheat Flour Tortillas – a healthier base for the enchiladas.
- Shredded Mexican Cheese – for that cheesy, melty goodness.
- Green Onions, Cilantro, Jalapeños, Greek Yogurt/Sour Cream, Avocado – optional toppings for extra flavor and freshness.
How to Make Healthy Chicken Enchiladas
The first step is making the enchilada sauce. It comes together quickly on the stove with garlic, chipotle peppers, adobo sauce, tomato sauce, and a few warm spices. Let it simmer for a few minutes while the flavors come together, and you’ll have a smoky, flavorful sauce ready for the enchiladas.
Next, you’ll make the filling. Sauté the onion and garlic until soft, then stir in the shredded chicken, corn, black beans, cilantro, chili powder, cumin, and some of the enchilada sauce. I like adding a little sauce right into the filling because it keeps everything flavorful and moist.
Then comes the fun part: assembling the enchiladas. Fill each tortilla with the chicken mixture and a little cheese, roll it up, and place it seam-side down in your baking dish. Once all the tortillas are tucked in, pour the remaining sauce over the top and sprinkle with the rest of the cheese.
Cover the dish and bake until the enchiladas are hot and the cheese is melted. Add your favorite toppings, and dinner is ready.
Healthy Chicken Enchilada Variations
One of the things I love most about enchiladas is how easy they are to adapt. This recipe is delicious exactly as written, but there are plenty of ways to change it depending on what you have in the kitchen.
For a vegetarian version, leave out the chicken and add extra black beans, corn, or sautéed vegetables. You could also add diced bell peppers, zucchini, or spinach to the filling.
If you prefer corn tortillas, they work well here too. Just warm them before filling so they’re flexible enough to roll without cracking.
And when it comes to toppings, you really can’t go wrong. Add sliced avocado, fresh cilantro, green onions, jalapeños, or a spoonful of Greek yogurt or sour cream. If you like your enchiladas spicy, add a little extra jalapeño or chipotle to the mix.
My Best Tips for Making These Enchiladas
Don’t over-sauce the filling. You want the chicken mixture to be moist and flavorful, but not so wet that the tortillas become soggy.
Warm corn tortillas before rolling. If you’re using corn tortillas, this small step makes a big difference. Warm tortillas are much easier to roll and less likely to crack.
Use cooked chicken to save time. This recipe is a great way to use leftover chicken or rotisserie chicken. Once the chicken is cooked and shredded, the filling comes together quickly.
Keep the tortillas seam-side down. It sounds like a small thing, but placing them seam-side down helps keep the enchiladas together while they bake.
Save plenty of sauce for the top. The sauce helps keep the tortillas tender and gives the finished enchiladas all that delicious smoky flavor.
Mistakes to Avoid
The biggest thing to watch out for is using too much sauce inside the tortillas. It’s tempting to add more because the sauce is so good, but a little goes a long way in the filling. Save the rest for pouring over the top.
If you’re using corn tortillas, don’t skip warming them first. Cold tortillas tend to crack when you roll them, which makes assembling the enchiladas much harder than it needs to be.
You’ll also want to avoid overfilling the tortillas. About 1/4 to 1/3 cup of filling is plenty. It gives you enough filling in every bite while still making the tortillas easy to roll.
And finally, cover the baking dish with foil before it goes into the oven. This helps the enchiladas heat through while keeping the tortillas from drying out.
How to Store Healthy Chicken Enchiladas
These enchiladas are just as good the next day, which makes them a great option for meal prep or an easy lunch.
Once they’ve cooled, cover the baking dish tightly or transfer the leftovers to an airtight container and refrigerate. They’ll keep well for several days, and you can reheat individual portions in the microwave or warm a larger portion in the oven.
I like adding fresh toppings after reheating. A little cilantro, green onion, avocado, or Greek yogurt makes leftover enchiladas feel like a freshly made dinner again.
Can You Freeze Chicken Enchiladas?
Absolutely. If you want to get ahead, assemble the enchiladas but don’t bake them. Cover the dish tightly with foil and freeze for up to 3 months.
When you’re ready to make them, thaw the enchiladas overnight in the refrigerator and bake as directed. It’s an especially handy option when you know you’ll have a busy week coming up and want dinner waiting in the freezer.
How to Serve Chicken Enchiladas
These enchiladas are hearty enough to be a meal on their own, but I always like adding a few fresh toppings before serving.
Try them with sliced avocado, fresh cilantro, green onions, and jalapeños for a little freshness and heat. A spoonful of plain Greek yogurt or sour cream is also delicious with the smoky enchilada sauce.
For an easy weeknight dinner, serve them straight from the baking dish with your favorite toppings and let everyone add what they like. They’re cozy, flavorful, and just the kind of dinner that makes an ordinary night feel a little more special.
If you loved this rceipe, you’ll want to try these reader-favorite recipes next!
Green Chile Chicken Enchilada Casserole
Cracker Barrel-Style Chicken and Dumplings
They’re just as comforting, flavorful, and easy to make for any weeknight dinner.
Healthy Chicken Enchiladas
Ingredients
Enchilada Sauce
- 1 tsp olive oil
- 4 garlic cloves, minced
- 2 chipotle peppers, diced (from canned chipotle peppers in adobo sauce)
- 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 vegetable or chicken broth
- 1/4 tsp sea salt
- 1/4 tsp freshly ground black pepper
Chicken & Veggies
- 1 1/2 tsp olive oil
- 2 cups cooked, shredded chicken (about 2 chicken 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 fresh cilantro, chopped
- 1/2 tsp chili powder
- 1/4 tsp cumin
- 1/2 cup enchilada sauce (from above)
Enchiladas
- 8 whole wheat flour tortillas (7 inches)
- 1 1/2 cups shredded Mexican cheese, divided
- Green onions, for topping
- Fresh cilantro, for topping
- Jalapeños, for topping (optional)
- Plain Greek yogurt or sour cream, for serving (optional)
- Sliced avocado, for serving (optional)
Instructions
Make the Enchilada Sauce
- In a medium saucepan over medium heat, heat the olive oil and sauté the garlic for about 1-2 minutes, until fragrant. Add the chipotle peppers, adobo sauce, tomato sauce, oregano, chili powder, cumin, broth, salt, and pepper. Bring to a boil. Then, lower the heat and simmer for 5-10 minutes to thicken the sauce. Set aside.
Prepare the Chicken & Veggies
- Preheat the oven to 400°F. In a medium skillet, heat olive oil over medium-high heat. Sauté the onion and garlic until soft and translucent, about 4-5 minutes. Add the chicken, corn, black beans, cilantro, chili powder, cumin, and 1/2 cup of enchilada sauce. Stir to combine and cook for another 4-5 minutes. Remove from heat.
Assemble the Enchiladas
- Lightly grease a 13x9-inch glass baking dish with non-stick spray. Take each tortilla and fill it with about 1/4 to 1/3 cup of the chicken and veggie mixture, along with a sprinkle of cheese. Roll up each tortilla and place it seam-side down in the baking dish. Repeat until all tortillas are filled.
Bake the Enchiladas
- Once the tortillas are arranged, pour the remaining enchilada sauce over them and sprinkle with the remaining shredded cheese. Cover the dish with aluminum foil and bake for 20-25 minutes, or until the cheese is melted and the enchiladas are heated through.
Serve
- Remove from the oven and serve with your favorite toppings, such as green onions, cilantro, jalapeños, sliced avocado, and Greek yogurt or sour cream.
Nutrition
- Can I use store-bought enchilada sauce instead of homemade?
Absolutely! While making homemade sauce adds a special flavor, store-bought enchilada sauce can save you time. I recommend choosing a low-sodium version if you’re keeping an eye on salt. If you’re feeling adventurous, you can even experiment with different sauces for a unique twist!
- Can I prep the chicken and filling ahead of time?
Yes! You can cook and shred the chicken ahead of time. Once done, store it in the fridge, and when you’re ready, just sauté with the veggies and spices. It’s a huge time-saver for busy days when you want a quick dinner.
- Can I swap out the tortillas for something else?
For sure! Whole wheat flour tortillas are great, but you can use corn tortillas for a gluten-free option. If you’re using corn tortillas, just warm them up before filling to prevent them from breaking apart while rolling.
- How do I make sure the enchiladas don’t get soggy?
The key is to avoid soaking the tortillas in the sauce before baking. Just lightly coat them with sauce and then roll them up. Also, if you’re using corn tortillas, warming them slightly helps them hold up better during baking.
- Can I freeze these enchiladas for later?
Definitely! If you want to make a big batch, assemble the enchiladas but don’t bake them. Cover tightly with foil and freeze for up to 3 months. When you’re ready, thaw them overnight in the fridge and bake as usual – they’ll taste just as fresh!
