Healthy Chicken Enchiladas (Low-Calorie, Delicious & Family-Friendly)

I promise—you won’t even miss the extra calories with these healthy chicken enchiladas! They’re cheesy, flavorful, and satisfying, just like your favorite restaurant version. The secret? We lighten things up with non-fat cheese and lean shredded chicken while keeping all the bold Tex-Mex flavor. This recipe is perfect for busy weeknights, meal prep, or when you’re just craving comfort food with a healthy twist.

So grab your utensils, mamas—let’s get cooking!

Why You’ll Love These Healthy Chicken Enchiladas

✅ Lower in fat and calories

✅ Made with simple, wholesome ingredients
✅ Easy to prep and perfect for freezing
✅ Still cheesy, saucy, and full of flavor!

Ingredients (Serves 8)

2 cups cooked chicken breast, shredded
1 tbsp extra virgin olive oil
1 medium onion, chopped

3 garlic cloves, minced
1/2 can black or kidney beans, drained & rinsed
1/2 cup corn, drained & rinsed

1 (15 oz) can natural tomato sauce (I use Hunt’s No Salt Added)
1 cup low-sodium chicken stock
1/2 tsp dried thyme

1/2 tsp smoked paprika
1/2 tsp chili powder
1/2 tsp dried oregano

1/2 tsp black pepper
1/2 cup low-fat sour cream
1/2 cup low-fat Mexican cheese blend or non-fat mozzarella

8 whole grain corn tortillas

How to Make Healthy Chicken Enchiladas

Preheat the oven to 350°F (175°C). Lightly oil your baking dish to prevent sticking.
In a large skillet or pot, heat olive oil over medium heat. Add onions and sauté until translucent. Add garlic and stir until fragrant (about 30 seconds).

Stir in tomato sauce and chicken stock. Mix well and add corn, beans, shredded chicken, and spices (thyme, chili powder, oregano, paprika, and pepper). Let simmer until thickened, about 10–15 minutes, stirring occasionally.
Strain the sauce using a colander or sieve—set aside the chunky filling and liquid separately.
Soften your tortillas: either microwave for 1–2 minutes or wrap in foil and heat in the oven. This makes them easier to roll.

Assemble the enchiladas: Spread a teaspoon of sour cream on each tortilla, add some filling, sprinkle with cheese, then roll up and place seam-side down in the baking dish.
Once all are rolled, pour some reserved sauce on the bottom of the dish, lay the enchiladas on top, and cover with the rest of the sauce and cheese.
Cover with foil and bake on the middle rack for 20–25 minutes, until cheese is melted and bubbly.

Optional garnishes: jalapeños, fresh cilantro, avocado, extra sour cream or Greek yogurt, green onions—make it your own!

Nutrition Info (Per Serving)

Calories: 163
Total Fat: 5.6g

Saturated Fat: 1.9g
Cholesterol: 24mg
Sodium: 171mg

Carbohydrates: 18.7g
Dietary Fiber: 3.4g
Sugar: 2.3g

Protein: 10.5g
Calcium: 92mg
Iron: 1mg

Potassium: 341mg

Based on a 2,000-calorie diet.

Variations & Substitutions

Swap in rotisserie chicken or leftover turkey for even faster prep.

Skip the corn if your little ones are picky—it won’t affect the flavor.
Add fresh herbs like parsley or cilantro for brightness without added calories.
Mix up your cheese blend—just avoid using only one type, or the dish may become greasy.

How to Store & Reheat

Refrigerate leftovers in an airtight container for up to 4 days.
Freeze for up to 1 month in a sealed container.
To reheat, thaw completely, then warm in the oven or microwave until heated through.

What to Serve with Chicken Enchiladas

Try pairing these with:

Guacamole or avocado slices
Toasted pita or tortilla chips

Simple side salad with lime vinaigrette
Cilantro lime rice or cauliflower rice

Have a favorite side dish? Drop it in the comments—I’d love your ideas!

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Final Thoughts

I hope you give these Healthy Chicken Enchiladas a try—they’re nourishing, delicious, and totally satisfying! Let me know how they turn out in the comments, and don’t forget to share the recipe with your friends and follow me on Pinterest for more clean, crave-worthy meals.