These Healthy Chicken Enchiladas are the kind of meal that feels indulgent but fits beautifully into a clean-eating plan. I remember learning a similar recipe from my aunt during a summer trip to Texas. She emphasized the importance of good spices and bold flavor—without drowning everything in cheese or heavy sauces. Inspired by that, this version balances heartiness and health with lean shredded chicken, plenty of vegetables, and a delicious homemade enchilada sauce.
They’re full of Tex-Mex flavor, loaded with fiber and protein, and baked to golden, bubbly perfection. If you’re looking for a satisfying family dinner or meal prep recipe that won’t weigh you down, these enchiladas are it.
Why You’ll Love It
- Wholesome & Filling: Packed with lean chicken, beans, and corn for a balanced meal.
- Lower in Fat: Uses low-fat sour cream and cheese without compromising on taste.
- Homemade Sauce: No processed sauces—just natural tomato and real spices.
- Meal Prep-Friendly: Great for making ahead and reheats well for busy nights.
- Customizable: Swap in different veggies, beans, or cheese to suit your taste.
Ingredients
- 2 cups cooked chicken breast, shredded
- 1 tablespoon organic 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 (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
Instructions
1. Prep the Oven
Preheat your oven to 350°F (175°C). Lightly coat a baking dish with a few drops of olive oil to prevent sticking.
2. Cook the Base
In a large pot, heat olive oil over medium heat. Sauté chopped onions until translucent, then stir in garlic until fragrant. Pour in tomato sauce and stir for a minute or two before adding the chicken stock.
3. Build the Filling
Add corn, beans, shredded chicken, thyme, oregano, chili powder, paprika, and black pepper. Reduce heat and let the mixture simmer until thickened, about 10–15 minutes. Stir occasionally.
4. Separate the Sauce
Using a colander, strain the mixture to separate the sauce from the chunky filling. Set both aside.
5. Soften the Tortillas
Wrap tortillas in foil and warm in the oven for a few minutes or microwave briefly. This step prevents them from tearing during assembly.
6. Assemble the Enchiladas
Spread a thin layer of sour cream on each tortilla, add a spoonful of filling, sprinkle with cheese, and roll tightly. Place seam-side down in the prepared baking dish. Repeat with remaining tortillas.
7. Add Sauce & Bake
Pour a bit of sauce on the bottom of the dish. Place the rolled tortillas, then top with the remaining sauce and cheese. Cover with foil and bake for 20–25 minutes, until the cheese melts and the enchiladas are heated through.
8. Garnish & Serve
Top with your favorite garnishes—jalapeños, chopped cilantro, sliced avocado, extra sour cream, or green onions.
Make-Ahead Tips & Storage
- Make Ahead: Assemble enchiladas the day before and refrigerate. Add sauce and bake just before serving.
- Refrigerate: Store leftovers in an airtight container for up to 4 days.
- Freeze: Freeze baked enchiladas in a covered dish. Reheat in the oven at 350°F for 25–30 minutes.
Variations
- Spicier: Add diced jalapeños or hot sauce to the filling.
- Veggie-Packed: Include sautéed bell peppers or spinach.
- Dairy-Free: Use plant-based cheese and yogurt in place of sour cream.
- Grain-Free: Swap tortillas for thinly sliced zucchini or sweet potato strips.
What to Serve With Healthy Chicken Enchiladas
These enchiladas pair perfectly with:
- Cilantro lime rice or cauliflower rice
- Guacamole or sliced avocado
- A fresh tomato and cucumber salad
- Roasted sweet potatoes or grilled veggies
Frequently Asked Questions (FAQ)
Can I use flour tortillas instead of corn?
Yes, but corn tortillas are more traditional and often healthier. Just ensure they’re whole grain if you’re keeping it clean.
Is this recipe gluten-free?
Yes, if you use certified gluten-free corn tortillas and stock.
Can I use rotisserie chicken?
Absolutely. It’s a great time-saving option.
Can I make it vegetarian?
Yes, just leave out the chicken and double the beans or add roasted vegetables instead.
How can I reduce the sodium further?
Use no-salt-added tomato sauce and low-sodium stock, and go light on cheese.
Final Thoughts
These Healthy Chicken Enchiladas strike that perfect balance between comfort food and clean eating. They’re bold in flavor, satisfying, and adaptable for different dietary needs. Whether you’re looking to spice up your weekly meal prep or impress at your next family dinner, this dish brings wholesome flavor and just the right amount of kick.
Made with real ingredients and a lot of love, these enchiladas are a reminder that eating well doesn’t mean sacrificing taste. Add them to your rotation—you’ll be glad you did.
Healthy Chicken Enchiladas
Ingredients
- 2 cups cooked chicken breast shredded
- 1 tablespoon organic 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 (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
Instructions
Prep the Oven
- Preheat your oven to 350°F (175°C). Lightly coat a baking dish with a few drops of olive oil to prevent sticking.
Cook the Base
- In a large pot, heat olive oil over medium heat. Sauté chopped onions until translucent, then stir in garlic until fragrant. Pour in tomato sauce and stir for a minute or two before adding the chicken stock.
Build the Filling
- Add corn, beans, shredded chicken, thyme, oregano, chili powder, paprika, and black pepper. Reduce heat and let the mixture simmer until thickened, about 10–15 minutes. Stir occasionally.
Separate the Sauce
- Using a colander, strain the mixture to separate the sauce from the chunky filling. Set both aside.
Soften the Tortillas
- Wrap tortillas in foil and warm in the oven for a few minutes or microwave briefly. This step prevents them from tearing during assembly.
Assemble the Enchiladas
- Spread a thin layer of sour cream on each tortilla, add a spoonful of filling, sprinkle with cheese, and roll tightly. Place seam-side down in the prepared baking dish. Repeat with remaining tortillas.
Add Sauce & Bake
- Pour a bit of sauce on the bottom of the dish. Place the rolled tortillas, then top with the remaining sauce and cheese. Cover with foil and bake for 20–25 minutes, until the cheese melts and the enchiladas are heated through.
Garnish & Serve
- Top with your favorite garnishes—jalapeños, chopped cilantro, sliced avocado, extra sour cream, or green onions.
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