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The rich, creamy enchilada sauce
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5 from 1 vote

Healthy Chicken Enchiladas Recipe

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 Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Course: Main Course
Cuisine: Mexican, Tex-Mex
Keyword: best chicken enchilada recipe, best enchilada recipe, chicken enchilada recipe, chicken enchiladas
Servings: 4 servings
Calories: 487kcal
Author: Luna Regina


  • 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


  • 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.



Serving: 1serving | Calories: 487kcal | Carbohydrates: 51g | Protein: 24g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 57mg | Sodium: 589mg | Potassium: 681mg | Fiber: 7g | Sugar: 7g | Vitamin A: 936IU | Vitamin C: 37mg | Calcium: 151mg | Iron: 3mg