Healthy Chicken Enchiladas Low-Calorie

If you’re looking for a delicious yet healthy alternative to traditional enchiladas, these Healthy Chicken Enchiladas are the perfect solution!

Packed with lean protein, low in calories, and bursting with bold Mexican flavors, these enchiladas are a lighter option for those who want to enjoy their favorite comfort food without the added guilt.

You won’t miss the extra calories, and your taste buds will be in heaven.

How To Make Healthy Chicken Enchiladas Low-Caloric?

Recipe Overview

• Course: Main Course
• Cuisine: Mexican
• Preparation Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Yield: 8 servings

Ingredients

For the Chicken Filling

• 2 cups cooked chicken breast (shredded or diced) — opt for rotisserie chicken to save time or cook your own chicken breast.
• 1 small onion, finely chopped
• 1/2 cup bell pepper, finely chopped (green or red)
• 2 cloves garlic, minced
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 cup black beans, drained and rinsed
• 1/2 cup diced tomatoes, fresh or canned (preferably low-sodium)
• 1/4 cup chopped cilantro, fresh
• 1/2 cup Greek yogurt (adds creaminess and extra protein)
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon smoked paprika (for a subtle smokey flavor)
• 1/4 teaspoon garlic powder
• Salt and pepper, to taste

For the Enchilada Sauce

• 1 cup low-sodium enchilada sauce (store-bought or homemade)
• 1/2 cup tomato sauce (for added depth and richness)
• 1 tablespoon lime juice
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• 1 tablespoon chopped fresh cilantro (optional for garnish)

For the Tortillas and Topping

• 8 small whole wheat tortillas (for added fiber, or use corn tortillas for gluten-free option)
• 1 cup reduced-fat shredded cheese (Mexican blend or sharp cheddar)
• 1/4 cup fresh chopped green onions (for garnish)
• Fresh cilantro leaves (for garnish)
• Lime wedges (for serving)

Instructions

Steap-1. Prepare the Chicken Filling

In a large bowl, mix together the shredded chicken, finely chopped onion, bell pepper, garlic, corn, black beans, and diced tomatoes.

Add in the Greek yogurt, cumin, chili powder, paprika, garlic powder, and salt and pepper. Stir until the ingredients are well combined.

The Greek yogurt gives the filling a creamy, rich texture while keeping it light and healthy.

Steap-2. Prepare the Enchilada Sauce

In a small saucepan, combine the low-sodium enchilada sauce, tomato sauce, lime juice, chili powder, cumin, and a pinch of salt.

Heat over medium heat, stirring occasionally, and bring to a simmer. Let it cook for 5-7 minutes to allow the flavors to meld together. Set aside.

Steap-3. Prepare the Tortillas

Warm the whole wheat tortillas in a dry skillet or on a griddle over medium heat for about 30 seconds on each side until they are pliable.

You can wrap them in a clean kitchen towel to keep them warm while you assemble the enchiladas.

Steap-4. Assemble the Enchiladas

Spread a thin layer of the prepared enchilada sauce on the bottom of a baking dish (approximately 9×13 inches).

Take one tortilla and spoon 1/4 cup of the chicken filling in the center.

Roll it up tightly and place it seam-side down in the baking dish. Repeat the process for all the tortillas.

Pour the remaining enchilada sauce over the rolled tortillas. Sprinkle the shredded cheese evenly on top of the enchiladas.

Steap-5. Bake the Enchiladas

Cover the baking dish with aluminum foil and bake at 375°F (190°C) for 20 minutes.

After 20 minutes, remove the foil and continue baking for another 5-10 minutes, or until the cheese is melted and bubbly, and the enchiladas are hot throughout.

Steap-6. Garnish and Serve

Once the enchiladas are done baking, remove them from the oven. Sprinkle with fresh cilantro, green onions, and lime wedges.

Serve hot, with a side of extra salsa, guacamole, or a light salad.

Nutrition Facts (Per Serving)

Calories: 350 kcal

Protein: 30g

Carbohydrates: 24g

Fat: 12g

Fiber: 6g

Sugar: 5g

Sodium: 600mg

Serving Suggestions

These healthy chicken enchiladas are a complete meal on their own, but here are some great side dishes to complement them:

Mexican Rice: A light, flavorful rice pilaf with cilantro and lime.

Guacamole: A fresh, creamy side to balance the spice.

Zesty Salad: A mix of lettuce, tomatoes, and a light vinaigrette dressing for a fresh contrast to the warm, cheesy enchiladas.

Roasted Vegetables: Try roasted zucchini, bell peppers, or sweet potatoes for extra nutrients and flavor.

Salsa Fresca: Fresh tomato salsa with a touch of cilantro and lime, adding some freshness.

Tips and Variations

1. Use Rotisserie Chicken

For a time-saving hack, use pre-cooked rotisserie chicken. Just shred the meat and you’re ready to go. This is a great shortcut to make the recipe even faster!

2. Make It Vegan

Substitute the chicken with black beans, tofu, or tempeh for a plant-based version. You can also swap the cheese for a dairy-free alternative to make this dish fully vegan.

3. Spice It Up

If you like extra heat, add sliced jalapeños to the chicken filling or sprinkle some red pepper flakes on top. You can also add a few dashes of hot sauce to the enchilada sauce.

4. Make It Gluten-Free

To keep this dish gluten-free, just swap out the tortillas for gluten-free options or use corn tortillas. Just ensure that the enchilada sauce is gluten-free as well.

5. Add Veggies

Want to pack even more veggies into your enchiladas? Consider adding spinach, zucchini, or mushrooms to the filling mixture. These ingredients will blend seamlessly into the enchilada filling and boost the dish’s nutritional value.

Health Benefits

High in Protein: With 30g of protein per serving, these enchiladas help build and repair muscle tissue and keep you full longer.

Packed with Fiber: Between the whole wheat tortillas, black beans, and veggies, these enchiladas offer a good amount of fiber, which aids digestion and helps maintain stable blood sugar levels.

Rich in Vitamins and Minerals: Ingredients like bell peppers, tomatoes, and cilantro provide essential vitamins like Vitamin C, antioxidants, and minerals that support overall health.

Low-Calorie & Filling: Despite being low in calories (only 350 per serving), the combination of lean chicken, Greek yogurt, and fiber-packed beans makes this a satisfying meal that won’t leave you hungry.

Note:

These healthy chicken enchiladas can be assembled ahead of time and stored in the fridge for up to 2 days. When ready to cook, simply bake them as instructed.

Leftover enchiladas can be stored in an airtight container in the fridge for 3-4 days. Reheat them in the oven to retain their texture and flavor.

FAQ

Conclusion

These Healthy Chicken Enchiladas Low-Calorie are the perfect way to enjoy a classic Mexican dish without the heavy calories.

The combination of tender chicken, creamy Greek yogurt, and flavorful enchilada sauce makes this dish a crowd-pleaser, and the best part is that it’s healthy!

You can easily customize the ingredients to fit your dietary needs, making this recipe a versatile choice for meal prep, weeknight dinners, or even special occasions.

Give this recipe a try, and I’m sure it will become a new favorite in your healthy eating routine!