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one healthy enchilada being pulled out of a 9x13 pan with stringy cheese
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5 from 9 votes

Healthy chicken enchiladas

Homemade healthy chicken enchiladas are a go-to dinner in our house. They're made with a rich red sauce and the whole family will love this easy meal.
Prep Time20 mins
Cook Time15 mins
Course: Dinner
Cuisine: Mexican
Keyword: gluten free, healthy dinner, shredded chicken
Servings: 6 people
Calories: 455kcal
Author: Molly


  • 2-3 tablespoons olive oil
  • 1 lb boneless skinless chicken breast
  • 1 1/2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 yellow onion diced
  • 3 cloves garlic minced
  • 1 15- ounce can corn drained
  • 1-15 ounce can black beans drained and rinsed
  • 1-4.5 ounce can diced green chilis
  • 1-28 ounce can red enchilada sauce no sugar added (I like El Pato or Siete brand)
  • 12 corn tortillas or Siete tortillas almond, cassava or cashew flour
  • 1 cup shredded cheddar cheese optional
  • Optional garnishes cilantro, sour cream, diced jalapenos, diced avocado, chopped tomatoes


  • Preheat oven to 350°F and spray a large 9x13 inch casserole dish with cooking spray. Set aside.
  • Heat olive oil in a deep saute pan over medium heat. Sprinkle both sides of chicken breast with cumin, garlic powder, salt and pepper. Add to the pan with olive oil and cook chicken over medium heat for 6-7 minutes on each side, or until it reaches an internal temperature of 165°F. Remove chicken to a cutting board to cool.
  • To the pan, add the diced onion and garlic and cook, stirring frequently, until onions are translucent and garlic is fragrant. Add the corn, black beans and diced green chilis to the onion and garlic and stir until combined. Reduce heat to low and allow to cook slightly while shredding the chicken.
  • Use two forks to shred each chicken breast then place in the pan with the black beans and corn mixture. Stir to combine. Remove from heat.
  • Prepare the tortillas by heating them in the microwave for 30 seconds. This softens them and makes them more pliable to work with and roll. Dip each tortilla in a shallow bowl with 1/2 cup enchilada sauce then spoon 1/4 cup chicken and black bean mixture into the tortilla. Fold tortilla over filling and roll up. Place seam down at the end of the prepared baking dish. Repeat the process until all tortillas and filling are used and pan is full of enchiladas.
  • Top prepared enchiladas with the rest of the sauce and top with shredded cheese if using. Bake in preheated oven for 15 minutes or until sauce is bubbling and cheese is melted. Top with garnishes before serving.


I love using Siete enchilada sauce and tortillas here because they're so clean. You can find it online, through Amazon or at Whole Foods!


Serving: 2enchiladas | Calories: 455kcal | Carbohydrates: 52.9g | Protein: 31.4g | Fat: 13.9g