You won’t believe the difference — these healthy chicken enchiladas taste just as satisfying as the traditional version! Even though we’re using non-fat cheese, this dish is just as delicious as your favorite takeout. Grab your utensils, mamas, because you’re about to whip up something amazing!
I used a low-fat Mexican cheese blend (a mix of four cheeses) to keep things flavorful but lighter. Feel free to use whatever cheese you have on hand — just avoid using only one type of cheese, as it can make the dish oily.
Ingredients
For 8 servings | Total Time: 50 minutes
- 2 cups cooked chicken breast, shredded
- 1 tablespoon organic extra virgin olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- ½ can black or kidney beans, drained and rinsed
- ½ cup corn, drained and rinsed
- 1 (15 oz) can natural tomato sauce (I use Hunt’s, no added salt)
- 1 cup low-sodium chicken stock
- ½ teaspoon dried thyme
- ½ teaspoon smoked paprika
- ½ teaspoon black pepper
- ½ teaspoon dried oregano
- ½ teaspoon chili powder
- ½ cup low-fat sour cream
- ½ cup low-fat Mexican cheese blend (or non-fat mozzarella)
- 8 whole grain corn tortillas
How to Make Healthy Chicken Enchiladas
- Preheat and Prep:
Preheat your oven to 350°F. Lightly brush a few drops of olive oil on the bottom of your baking dish to prevent sticking. - Make the Filling:
In a large pot, heat olive oil over medium heat. Sauté the onions until translucent. Add garlic and cook until fragrant. Stir in the tomato sauce and chicken stock.
Add corn, beans, shredded chicken, thyme, chili powder, oregano, paprika, and black pepper. Reduce the heat and simmer until the mixture thickens slightly, stirring occasionally. - Strain the Sauce:
Using a colander, strain the mixture to separate the chunky ingredients from the sauce. Set both aside. - Warm the Tortillas:
Warm tortillas in the microwave or wrapped in foil in the oven — don’t skip this step or your tortillas will crack when you roll them. - Assemble the Enchiladas:
Spread a small amount of sour cream onto each tortilla. Add some filling, sprinkle with a bit of cheese, and roll tightly. Place seam-side down in your prepared baking dish. - Layer and Bake:
Spoon a little sauce over the bottom of the dish before adding the enchiladas. Top with the remaining sauce and sprinkle with cheese. Cover with aluminum foil and bake for 20–25 minutes, until the cheese is melted and bubbly. - Garnish and Serve:
Top with your favorite garnishes like jalapeños, avocado slices, fresh cilantro, green onions, extra sour cream, or Greek yogurt.
Bon appétit!
Nutrition Facts (Per Serving)
- Calories: 163
- Total Fat: 5.6g
- Saturated Fat: 1.9g
- Cholesterol: 24mg
- Sodium: 171mg
- Total Carbs: 18.7g
- Dietary Fiber: 3.4g
- Total Sugars: 2.3g
- Protein: 10.5g
- Calcium: 92mg
- Iron: 1mg
- Potassium: 341mg
Based on a 2,000-calorie diet.
What to Serve with Healthy Chicken Enchiladas
I usually pair these enchiladas with guacamole and toasted pita bread, but there’s so much more you can try! Think side salads, Mexican rice, cauliflower rice, or roasted veggies. Feel free to experiment and share your favorites in the comments below!
Variations and Substitutions
- Chicken Options:
Use leftover rotisserie chicken, baked chicken, or even turkey! - Customize the Filling:
Skip the corn if you prefer — especially if little ones are picky about textures. - Fresh Herbs:
Add chopped cilantro or parsley for extra freshness without adding calories.
Storing and Reheating Leftovers
- Refrigerator:
Let enchiladas cool completely, then store in an airtight container for up to 3–4 days. Reheat in the microwave or oven. - Freezer:
Freeze in a sealed container for up to 1 month. Thaw completely before reheating.
More Delicious Low-Calorie Recipes:
- Healthy Creamy Chicken Taco Soup
- Spicy & Creamy Chicken Tortilla Soup
- Healthy White Chicken Chili
- Low-Calorie Healthy Chicken Parmesan Soup
- 10 Healthy Green Chili Recipes
Conclusion
I truly hope you give these healthy chicken enchiladas a try! If you do, let me know how they turned out in the comments.