Healthy Chicken Enchiladas with Red Sauce

If there is one thing I am usually always down for, it’s Mexican food. I absolutely love the flavors, the ingredients, and how quickly meals can come together (and of course, lots of chips and salsa!). And these healthy chicken enchiladas are a new favorite.

To be honest, enchiladas were never really on my radar. But my husband started getting them years ago at our favorite Tex Mex restaurant and I quickly realized the hype. What’s not to love about a meat filling stuffed inside a tortilla, covered in sauce, topped with cheese, and then baked to melty perfection?

I decided it would be fun to make them at home and put a little bit of a healthy spin on them. These healthy chicken enchiladas are made with corn tortillas, shredded chicken, veggies, an easy homemade red enchilada sauce, and topped with cheese. Flavor-packed and relatively easy to make, these red chicken enchiladas have become a repeat at our house when wanting a comforting and balanced meal.

What are chicken enchiladas?

Enchiladas are a Mexican dish consisting of a filling (usually meat, cheese, beans, veggies, or a combination) rolled inside corn tortillas, covered with savory enchilada sauce and cheese, and baked in a large dish. They can then be topped with things like sour cream, guacamole, or diced tomatoes.

Are chicken enchiladas healthy?

Enchiladas usually consist of protein, carbs, and fat. When getting them out at a restaurant, they can be heavy on fat and calories and lower on protein. Of course, they can be enjoyed in moderation, but something to think about if you have specific goals.

But these homemade healthy chicken enchiladas make a delicious healthy addition to one’s diet! We aren’t using a ton of cheese in this recipe to keep the fat down. We also added lots of veggies for fiber and micronutrients. And they are packed with protein! Each chicken enchilada has 16 grams of protein, 17.5 grams of carbs, 10.5 grams of fat, and 3 grams of fiber.

Ingredients

• olive oil
• red enchilada sauce – I love using homemade!
• onion
• peppers
• zucchini
• shredded chicken
• greek yogurt – helps keep the filling moist and adds more protein
• chili powder
• dried oregano
• corn tortillas
• shredded cheese – we are using a mix of Monterey jack and cheddar cheese.
• salt and pepper

How to make healthy chicken enchiladas

1. Make enchilada sauce. If needed, make homemade enchilada sauce. I suggest making this in advance for a quicker and easier mealtime. You can also use your favorite store-bought kind.
2. Preheat the oven to 350 degrees. Pour a little of the enchilada sauce into the bottom of a 13×9 baking dish, spreading out the sauce evenly.
3. Make veggie and chicken mixture. Heat a large sauté pan over medium heat, add your oil, and let it get hot. Add onion and some salt and pepper and saute for a few minutes. Then add your peppers and sauté for a few more minutes. Finally, add your zucchini and sauté for a few more minutes. Turn off the heat and add your shredded chicken, greek yogurt, some more enchilada sauce, chili powder, dried oregano, and a pinch of salt and pepper. Stir well to combine.
4. Warm your tortillas. Take a dishcloth or a few paper towels and dampen them with water. Wrap around the tortillas to fully cover them. Place in the microwave for 30 seconds, flip, and then another 15-20 seconds until warm. Your tortillas need to be warmed through and pliable when rolling as you don’t want them to break.
5. Roll enchiladas. Take 1/3 heaping cup of the chicken and veggie mixture and place it on one side of your tortilla. Carefully roll, trying to make sure the filling stays inside. Place seam-side down in your baking dish. Repeat with remaining tortillas and filling. Pour the remaining sauce over top the tortillas and sprinkle with cheese.
6. Bake. Cover the pan with foil and bake for 15 minutes. Then remove the foil and let them bake for a final 5 minutes.
7. Enjoy! Garnish with toppings and enjoy!

How to heat tortillas for enchiladas

The tortillas you use and how you prep them are going to make or break your enchiladas. Trust me, you don’t want your tortillas to be breaking apart as they sit in the pan and you are rolling the remaining ones. It has happened to me plenty of times and while you can still bake them, the filling will dry out.

Your tortillas need to be warmed through and pliable when rolling. Here are a few ways to do this:

• in the microwave – take a dishcloth or a few paper towels and dampen them with water. Wrap around the tortillas to fully cover them. Place in the microwave for 30 seconds, flip, and then another 15-20 seconds until warm. Make sure you keep the stack covered with the damp cloth as you roll each one out. This is my preferred way of heating them up.
• frying in a pan – lightly fry each tortilla in a pan with some oil until warmed through. I have not tried this as it will take more time than putting them all in the microwave at once.
• dipping in enchilada sauce – after you heat them up either in the microwave or in a pan, you can dip them in enchilada sauce to help with rolling. I have not tried this but it has been recommended to me by you guys on Instagram!

As for the kinds of tortillas, I like using corn as it keeps them gluten-free, but you can also use your favorite kind of tortilla. You will want about a 6-inch tortilla.

How to make shredded chicken

We usually have shredded chicken in our house at all times. It makes for super easy meals during the week. Here are some ways to make it.

• instant pot – pour water or broth into your pressure cooker to cover the bottom. Add chicken breasts. Then close the lid and make sure it is locked and the valve is set to seal. Set on manual mode for high pressure for 13 minutes. The amount of time will depend on how thick your breasts are. Let the pressure release naturally or turn the valve to venting for quick pressure release. Last, remove and add to a bowl and shred with 2 forks.
• crockpot – pour water or broth into your slow cooker to cover the bottom. Then add chicken breasts. Cook on low for 6-8 hours or high for 3-4 hours. Remove and add to a bowl and shred with 2 forks.
• stovetop – add chicken to a large pot. Cover with 1 inch of water. Bring to a boil and then reduce to a simmer. Let simmer for 10-16 minutes or until internal temperature reaches 165 degrees. Remove and add to a bowl and shred with 2 forks.

What to serve with chicken enchiladas

• Mexican rice, cheesy rice, or cauliflower rice
• black beans, pinto beans, or refried beans
• lettuce, tomato, guacamole, and salsa
• tortilla chips
• blackberry margarita – if you want to get fancy!

Meal prep

These red chicken enchiladas can be prepped a few ways in advance to make a quicker meal time. I do recommend making the sauce and shredded chicken in advance.

• partial prep – make the enchilada sauce, shredded chicken, and the chicken and veggie mixture in advance. Store in the fridge until ready to use. When you are ready to assemble, roll your tortillas and bake. You might need to bake a little longer depending on if you make the chicken mixture in advance and if it is cold.
• full prep – make the recipe as written and store it in the fridge for an easy meal during the week.

Storage and reheating

• fridge – store leftovers in an airtight container in the fridge for up to 4-5 days.
•  You can also wrap your casserole dish with saran wrap.
• freeze – I haven’t tried freezing this recipe, but it would work. You can either freeze the whole recipe in a large container or in individual servings. It should last up to 3 months in the freezer.
• reheating – pop leftovers in the microwave for a couple of minutes until warmed through. You can also reheat it on the stovetop in a skillet or in the oven in an oven-safe dish covered in tin foil.

More healthy Mexican-inspired recipes

• turkey baked tacos
• steak fajitas
• healthy chicken fajita casserole
• baked beef taquitos
• shrimp fajitas
• chicken fajita soup

If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!