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!
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.
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!
