Healthy Recipes 101

The Heart of The Home Beats in The Kitchen

  • Recipe Index
  • Courses
    • Main Dishes
    • Side Dishes
    • Desserts
    • Appetizers & Snacks
    • Beverages
  • Method
    • Air Frying
    • Boiling
    • Broiling
    • Frying
    • Grilling
    • Oven Baked
    • One-Pan
  • About

Hot Tags

  • Juices
  • Chicken
  • Salmon Recipes
  • Air Fryer
  • Instant Pot
  • Salads
Fact-checked
Chicken

Chicken Enchiladas Recipe

5 from 1 vote
  • Chicken
  • Main Dishes
Prep Time 15 mins
Cook Time 1 hr
Servings 4 servings
Calories 487 kcal
Can you make Chicken Enchiladas ahead of time
Jump to Recipe
facebook pinterest twitter Print Recipe

If you’re looking for a healthy chicken enchiladas recipe to add to your repertoire, this one won’t let you down.

What Are Enchiladas?

“Enchiladas” are corn tortilla rolls filled with meat, beans, veg, cheese, etc. and covered in a savory sauce. It is a common dish in Mexico and has been around for a long time.

Enchiladas have a lot of variations. There is even a street version, which includes no filling but only slightly toasted corn tortillas dipped in chili sauce.

Chicken Enchiladas Recipe

In this chicken enchiladas recipe, we’re using the basic combination of chicken, beans, corn, bell pepper, and cheese. Of course, they are baked in our hands-down best homemade enchilada sauce.

Are Chicken Enchiladas Healthy?

To begin with, this chicken enchiladas recipe complies with our healthy eating guidelines, based on the USDA’s dietary guidelines. It is moderate in calories (around 487), saturated fat (7 g) and sodium (589 mg).

As for the protein, we used skinless, boneless chicken breast, known to be the leanest cut of the chicken. It packs protein (about 22.5%) and contains very little saturated fat, often regarded as unhealthy fat.

If you’re interested in chicken breast recipes, check out our delicious baked chicken breast recipe.

Besides chicken breast, kidney beans make for an additional source of protein and healthy carbs.

Corn and bell peppers not only add crunchiness and lots of flavors but they’re also loaded with vitamins:

  • Vitamin C: bell peppers are chock-full of this nutrient which improves the immune system and can help prevent diseases.
  • Vitamin B3: helps regulate cholesterol levels in the bloodstream and boost certain bodily functions. This vitamin is also referred to as niacin.
  • Vitamin B6: takes part in several enzymatic reactions in the body and assures the normal functioning of cells.
ingredient

How to Make Chicken Enchiladas

Preheat the oven to 400°F.

Step 1: Cook the chicken

In a cast-iron skillet, sear chicken on medium-high heat with 1 tbsp olive oil, 5 minutes per side. Season both sides with half the salt and pepper. Take them out and put them in a large bowl.

Step 2: Make the enchilada sauce

In the same skillet, mix the onion powder, cumin, cornstarch, chili powder, and the remaining salt and pepper, and stir for 2 minutes. Add tomato sauce and water. Simmer for 8 minutes.

Step 3: Shred the chicken

Use two forks and start shredding the chicken into small strips.

Step 4: Cook the veg

In a new skillet, stir-fry onion and garlic with 1 tbsp olive oil for 5 minutes. Add green bell peppers and cook for 2 minutes. Add corn and cook for 1 minute.

Step 5: Prepare the filling

Turn off the stove and mix in shredded chicken, beans, half the amount of sauce, and parsley.

Step 6: Roll the enchiladas

Divide the filling into 4 equal parts. Carefully roll the tortillas and place them onto a baking dish. Pour the remaining sauce over the top and sprinkle with cheese. Cover it with foil.

Step 7: Bake

Bake at 400ºF for 20 minutes. When it’s done, uncover and broil for 4 minutes or until the cheese gets bubbly.

Step 8: Serve

Use a pair of tongs to take the enchiladas out and place two rolls on each plate. Garnish with more parsley if desired.

How to Make Chicken Enchiladas

How Long Should You Bake Enchiladas?

Because the filling is thoroughly cooked, there’s no need to stress over undercooked meat or vegetables. At this point, the oven’s job is to cook the corn tortillas to tender perfection and infuse it with flavors.

With that said, at 400ºF, the tortillas need only 20 minutes to cook, covered with foil. You can turn the oven to 350ºF and cook them uncovered for just 15 minutes.

If you want more enchiladas dishes, feel free to try our Instant Pot Chicken Enchiladas Recipe and Shrimp Enchiladas versions.

Tortillas for Enchiladas

To help you run your errands more quickly, here’s a short review about corn and flour tortillas:

1. Corn Tortillas

These are what the recipe originally calls for, and they have the best texture. Made entirely of corn, the dough contains no gluten and turns tender when cooked.

Corn tortillas also hold a distinct smell that no other types of tortilla share. It is thanks to the process of making the masa dough, involving steeping dried corn kernels in a special solution.

2. Flour Tortillas

Flour tortillas, on the other hand, contain gluten and have a more chewy texture.

There are two versions of flour tortillas, plain flour and whole wheat. While plain flour often tastes better uncooked, wholewheat offers a little more fiber, and both work well with enchiladas.

Although not as flavorful as corn tortillas, flour tortillas are great for burritos and quesadillas. They are easier to maneuver when it comes to holding large amounts of filling.

Our chicken enchiladas recipe calls for flour tortillas. You can use corn tortillas if you prefer.

Sauce for Chicken Enchiladas

Originally, chicken enchiladas were best complemented when paired with red enchilada sauce. But as mentioned earlier, there are many variations, which might require the following instead of enchilada sauce:

1. Red Sauce

Red sauce is another name for enchilada sauce, and of course, the most popular. You can expect how it tastes by how it look— mildly hot and really pungent.

We begin by cooking the dry ingredients in the leftover fat from cooking the chicken. These include spices like cumin, chili powder, onion powder, and cornstarch to thicken the sauce without adding gluten.

Then, add tomato sauce and water and simmer until it thickens. Season with salt and pepper, and you have an easy red enchilada sauce.

2. White Sauce

You’ll find this version under a more popular name, “white chicken enchiladas”. As the color of the sauce is from sour cream, it’s also called “sour cream chicken enchiladas”.

To make the white sauce, first, make a roux by melting butter over medium heat and whisking in flour. Let it cook for a minute then add chicken broth and simmer until the consistency becomes thick.

All that’s left to do after that is to add sour cream, green chiles (to taste), and season the sauce with salt and pepper.

3. Green Sauce

The vibrant green color emanates from salsa verde, and that’s right, this bad boy gives loads of heat! If you’re a fan of the tangy, spicy salsa, green enchiladas surely won’t let you down.

You can use store-bought salsa for convenience, or simply gather the ingredients and blend away for an easy homemade sauce. The ingredients are tomatillos, jalapeños, white onions, cilantro, lime juice, and salt (to taste).

Sauce for Enchiladas

What Goes with Chicken Enchiladas?

1. Cream Cheese

The cheeses used in this chicken and enchiladas recipe are cheddar and mozzarella. We enjoy their chewy texture, and it’s fun to see how long it can stretch.

Cream cheese, on the other hand, may not have the stretch, but it’s definitely creamier. Besides, it gives a slightly tangy taste, which pairs really well with the enchilada sauce.

2. Beans

While corn adds crisp texture and freshness, the beans add tenderness to every bite. It would be a big loss without beans in enchiladas.

The recipe originally calls for black beans, as it’s the most favored kind in Mexican cuisine. We used red kidney beans instead, and we believe the result is still as good.

3. Sweet Potato

For a vegan version of enchiladas, sweet potatoes are often included in the filling, along with beans, corn, and bell pepper. Their sweetness mellows out the tangy, pungent taste of the enchilada sauce, and hence makes the dish more balanced.

4. Mushrooms

Unique in texture and taste, mushrooms can make any dish tastier when properly sauteed.

If you don’t know which kind to add to this enchiladas recipe, go for the basic button mushrooms. You can hardly go wrong.

How Long Can Enchiladas Last in the Fridge?

Like most foods, chicken enchiladas can last for about 2 days in the fridge, covered in plastic wrap. We recommend eating them up as quickly as possible, because the longer they sit, the mushier they become.

How Long do Frozen Enchiladas Last?

Frozen enchiladas can last up to three months if stored properly since the filling is already cooked.

To store these rolls, simply put the fresh tortilla rolls in a ziplock bag then pop them into the freezer. You can store the cheese in the fridge and keep the sauce frozen as well.

When it’s time to serve, first melt the sauce in a pan or a microwave-safe container. Then, place the enchiladas in a baking dish, pour the sauce over, and put them in a 400ºF oven for about 1 hour.

When it all cooks, add cheese on top and put it on broil until it’s bubbly and golden.

If you’re a big fan of chicken, this healthy and delicious chicken roundup might be of help.

What to Serve with Chicken Enchiladas Recipe

At Healthy Kitchen 101, we plan the menu for you! Here’s what you can have with chicken enchiladas to make a full meal:

Guacamole

What to Serve with

Belonging to the same cuisine, guacamole has a creamy texture to take the enchiladas up a level. Also, the guacamole comes with crispy Doritos, giving not only the missing texture but also the saltiness.

Recipes Course Calories Saturated fat Sodium
Chicken Enchiladas Main Dish 484 6.4 g 598 mg
Guacamole Side Dish 256 2.2 g 260 mg
Total 740 8.6 g 858 mg
Nutritional values in this table vary somewhat to those below due to different app calculations. Read more...

Similarly Tasty Chicken and Tortilla Recipes

Love chicken and tortillas? These four recipes are some of our most delicious picks:

  • Instant Pot Chicken Fajitas Recipe
  • Chicken Tortilla Soup Recipe
  • Chicken Flautas Recipe
  • Baked Chicken Taquitos Recipe
The rich, creamy enchilada sauce

Healthy Chicken Enchiladas Recipe

5 from 1 vote
PRINT RATE Share on Facebook Share on Twitter Share on Pinterest
Crammed with tender chicken strips, then covered in cheese and a red hot tomato-based sauce, these Chicken Enchiladas recipe are both satisfying and healthy at the same time.
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course Main Course
Cuisine Mexican, Tex-Mex
Servings 4 servings
Calories 487kcal

Ingredients
 

  • 6 oz skinless boneless chicken breast
  • 5.3 oz onion minced
  • 5.3 oz green bell pepper minced
  • 5.3 oz corn
  • 3.5 oz unsalted dark red kidney beans drained and rinsed
  • 1.5 tbsp garlic minced
  • 1/4 tsp salt divided
  • 1/8 tsp ground black pepper divided
  • 2 tbsp olive oil divided
  • 1/8 tsp onion powder
  • 2 tsp ground cumin
  • 1 tbsp chili powder
  • 2 tbsp cornstarch
  • 1 cup water
  • 1 cup Hunt’s unsalted tomato sauce
  • 1 tbsp parsley chopped
  • 2.3 oz Cheddar cheese shredded
  • 2 oz Mozzarella cheese shredded
  • 4 flour tortillas

Instructions
 

  • Preheat the oven to 400°F.
  • In a cast iron skillet, sear chicken on medium high heat with 1 tbsp olive oil for about 5 minutes per side. Season each side with half the amount of salt and pepper. When it’s done, take the chicken out and leave to cool.
  • In the same skillet, mix the onion powder, cumin, cornstarch, chili powder, the remaining salt and pepper, and stir for 2 minutes. Add tomato sauce and water. Simmer for 8 minutes. Turn off the stove and set aside.
  • Shred the chicken.
  • In a new skillet, stir-fry onion and garlic with 1 tbsp olive oil for 5 minutes. Add green bell peppers and cook for 2 minutes. Add corn and cook for 1 minutes. Turn off the stove and mix in shredded chicken, beans, half the amount of sauce and parsley.
  • Divide the filling into 4 equal parts. Carefully roll the tortillas and place them onto a baking dish.
  • Pour in the remaining sauce over the top and sprinkle with cheese. Cover it with foil.
  • Bake at 400ºF for 20 minutes. When it’s done, uncover and broil for 4 minutes or until the cheese gets bubbly.
  • Serve.

Video

Nutrition

Nutrition Facts
Healthy Chicken Enchiladas Recipe
Amount Per Serving (1 serving)
Calories 487 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 7g44%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 57mg19%
Sodium 589mg26%
Potassium 681mg19%
Carbohydrates 51g17%
Fiber 7g29%
Sugar 7g8%
Protein 24g48%
Vitamin A 936IU19%
Vitamin C 37mg45%
Calcium 151mg15%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Homemade Chicken Enchiladas Recipe
Chicken Pot Pie Recipe
Previous Recipe
Healthy Chicken Pot Pie Recipe
Chicken Tikka Masala Recipe
Next Recipe
Chicken Tikka Masala Recipe

More Delicious Like This

How to make Chicken Carnitas

Healthy Chicken Carnitas Recipe

Chicken
Total 1 hour 20 minutes
best chicken salad sandwich recipe

Chicken Salad Sandwich Recipe

Chicken
Total 1 hour 45 minutes
Chicken Shawarma Recipe

Healthy Chicken Shawarma Recipe

Chicken
Total 1 hour 15 minutes
Is Taquitos Recipe healthy

Baked Chicken Taquitos Recipe

Chicken
Total 40 minutes
How to make Guacamole Recipe

Guacamole Recipe

Appetizers & Snacks
Total 15 minutes
How long do you let the chicken meat rest

Chicken Fajitas Recipe

Chicken
Total 25 minutes
Luna Regina

Luna Regina

facebook instagram pinterest youtube twitter linkedin
Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

Comments/ Reviews

Cancel reply
Can you make Chicken Enchiladas ahead of time
Chicken Enchiladas Recipe
Recipe Rating




Comments

  1. Valentina

    November 29, 2018 at 6:16 pm

    Sounds perfect for this chilly, rainy LA day! We always use corn tortilla b/c my son has to be gluten-free, but I love all of them!

    Reply
    • Luna

      December 4, 2018 at 12:29 pm

      I love corn tortillas too, they’re lighter and so versatile. Hope your son’s having the best cozy, rainy days with these lovely rolls!

      Reply
Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on January 8, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

Latest Recipes

Air Fryer Blackened Chicken Recipe

Chicken
Air Fryer Blackened Chicken Recipe

Air Fryer Chicken Shawarma Recipe

Chicken
Air Fryer Chicken Shawarma Recipe

Air Fryer Orange Chicken Recipe

Chicken
Air Fryer Orange Chicken Recipe

Air Fryer Chicken Pot Pie Recipe

Chicken
Air Fryer Chicken Pot Pie Recipe

Air Fryer Chicken Satay Recipe

Chicken
Air Fryer Chicken Satay Recipe

Air Fryer Mongolian Chicken Recipe

Chicken
Air Fryer Mongolian Chicken Recipe

Top Pinterest

Banana Papaya Smoothie Recipe

Smoothies
Banana Papaya Smoothie Recipe

Pumpkin Spice Smoothie Recipe

Smoothies
Pumpkin Spice Smoothie Recipe

Strawberry Papaya Smoothie Recipe

Smoothies
Strawberry Papaya Smoothie Recipe

Orange Creamsicle Smoothie Recipe

Smoothies
Orange Creamsicle Smoothie Recipe

Pineapple Carrot Juice Recipe

Carrot Juice
Pineapple Carrot Juice Recipe

Strawberry Carrot Juice Recipe

Carrot Juice
Strawberry Carrot Juice Recipe

AS SEEN ON
eatthis
parade
bustle
insider
buzzfeed
forbes
cnn
msn
Healthy Recipes 101
We do not offer medical, dietetic, or nutritional advice. Please seek consultation from a qualified health care professional prior to any decision to alter your current diet. Learn more See additional information.
  • Recipe Index
  • Course
  • Method
  • About
  • Cooking Challenge
  • Nutrition Guidelines
  • Recipe Development
  • Cooking Tips
  • Terms of Use
  • Privacy Policy
  • Contact

Follow Us

facebook instagram pinterest youtube twitter linkedin

Get our latest healthy recipes

Stay up-to-date with our latest RDN-approved recipes, kitchen tips, and healthy eating challenges.

Opt-out at any time by clicking the 'unsubscribe' link at the bottom of our email.

Visit our other Healthy101 sites:

Healthykitchen101
© 2021 Healthy Kitchen 101, LLC - All Rights Reserved
Return to Top