These Healthy Chicken Enchiladas are cheesy, saucy, and packed with lean protein—all while keeping the calories in check. Made with shredded chicken, light cheese, and whole wheat tortillas, they’re baked until bubbly and golden. Perfect for a weeknight dinner that tastes indulgent but is actually good for you!
📝 Ingredients (Serves 4 | Makes 8 Enchiladas)
For the Filling:
- Cooked shredded chicken breast – 2 cups (about 300g)
- Black beans (rinsed & drained) – ½ cup
- Green chilies (canned) – 1 small can (4 oz / ~115g)
- Plain Greek yogurt or light sour cream – ¼ cup
- Shredded light cheese (cheddar or Mexican blend) – ¾ cup
- Taco seasoning – 1 tbsp
For the Enchiladas:
- Whole wheat or low-carb tortillas – 8 small (6-inch)
- Enchilada sauce (store-bought or homemade) – 1 cup
- Shredded light cheese (for topping) – ½ cup
Optional Toppings:
- Fresh cilantro
- Diced avocado
- Green onion
- Lime wedges
- Greek yogurt (as a sour cream alternative)
👨🍳 Instructions
1. Preheat oven
Set your oven to 190°C (375°F) and lightly grease a baking dish.
2. Prepare the filling
In a bowl, mix shredded chicken, black beans, green chilies, Greek yogurt, ¾ cup cheese, and taco seasoning.
3. Assemble enchiladas
Spoon about 2–3 tablespoon of filling into each tortilla, roll it up, and place seam-side down in the baking dish.
4. Add sauce & cheese
Pour enchilada sauce evenly over the rolled tortillas. Sprinkle with the remaining ½ cup of cheese.
5. Bake
Cover with foil and bake for 15 minutes. Uncover and bake an additional 5–10 minutes, until cheese is melted and bubbly.
6. Top & serve
Garnish with fresh cilantro, avocado, or a dollop of Greek yogurt. Serve hot with lime wedges.
🧬 Nutrition Facts (Per 2 Enchiladas)
| Nutrient | Amount |
|---|---|
| Calories | ~360 kcal |
| Protein | ~32g |
| Carbohydrates | ~30g |
| Fiber | ~6g |
| Fat | ~12g |
| Sugar | ~4g |
💡 Tips & Variations
- Make it spicier: Add jalapeños or use spicy enchilada sauce.
- Use rotisserie chicken: A time-saver for busy nights.
- Dairy-free? Use dairy-free yogurt and vegan cheese.
- Add veggies: Sneak in spinach, corn, or diced zucchini to boost the fiber.
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