Chicken enchiladas are a classic comfort food, but they don’t have to be heavy or loaded with calories. This wholesome chicken enchiladas recipe is designed to be nutritious, easy to prepare, and perfect for weeknight dinners. You can also prep them ahead of time, freeze, and bake later for a convenient meal that everyone will love. These enchiladas can easily be adapted to be gluten-free or vegetarian without compromising flavor.
Why These Chicken Enchiladas Are Different
Enchiladas are beloved for their cheesy, flavorful layers, but traditional versions can be high in fat and calories. This recipe uses minimal cheese and includes lean protein and fiber-rich beans to create a balanced dish. With a homemade sauce and tender chicken filling, these enchiladas feel indulgent without being unhealthy.
Many store-bought enchiladas are convenient but come with a high price tag and ingredients you might prefer to avoid. Making them at home allows you to control the portions, flavors, and quality of ingredients. Plus, it’s surprisingly easy—once you know the steps, assembling and baking enchiladas becomes a simple process.
Preparing the Chicken Filling
Start with skinless chicken thighs or breasts cut into strips. Cooking the chicken with onions and a mix of spices creates a flavorful base. You can keep the strips large for a hearty texture or cut them smaller for bite-sized pieces, which kids tend to enjoy more.
Cooking everything in one pan not only enhances the flavors but also saves time on cleanup. The chicken simmers with tomato puree, chicken stock, beans, and corn to create a filling that’s juicy, satisfying, and packed with nutrition.
Kid-Friendly and Family Approved
These enchiladas are perfect for picky eaters. The flavors are mild, the cheese is just enough to be satisfying, and vegetables are easily incorporated into the sauce without standing out. Black beans add extra fiber and protein, helping to keep everyone full. Serving portions are generous—two enchiladas per person ensures no one leaves the table hungry.
The recipe works well for meal prepping too. You can assemble enchiladas ahead of time and either bake them immediately or freeze them for later. This flexibility makes them an ideal choice for busy families or anyone looking to save time during the week.
Tips for Making the Best Chicken Enchiladas
- One-Pot Cooking: Use a single pan for the chicken, onions, and sauce to simplify cooking and reduce cleanup.
- Store-Bought Tortillas: These are convenient and help save time. For a healthier option, choose wholegrain or gluten-free tortillas.
- Rotisserie Chicken Shortcut: If you’re short on time, shredded rotisserie chicken works beautifully and reduces cooking time by 10-12 minutes.
- Freezing: Wrap enchiladas in heavy-duty foil before freezing. When ready to eat, thaw and bake without removing the foil, just open the top to crisp the cheese.
- Vegetables: Incorporate vegetables like corn, bell peppers, or zucchini into the filling for extra nutrition. Kids are less likely to notice them when wrapped in tortillas.
Assembling Your Chicken Enchiladas
Once your chicken filling and sauce are ready, it’s time to assemble the enchiladas. First, soften the tortillas by wrapping them in foil and warming them in the oven for a few minutes. This prevents cracking and makes rolling easier.
Spread a thin layer of sour cream on each tortilla, then add a generous portion of the chicken and bean mixture along the center. Roll the tortillas tightly and place them seam-side down in a prepared baking dish. Repeat this process for all tortillas, ensuring they fit comfortably without being overcrowded.
Next, pour the reserved enchilada sauce evenly over the rolled tortillas. Sprinkle a moderate amount of grated cheese on top. The sauce keeps the enchiladas moist while baking, and the cheese melts to create a lightly golden topping.
Baking the Enchiladas
Preheat your oven to 350°F (180°C). Bake the enchiladas for approximately 25 minutes, or until the cheese is melted and the edges of the tortillas are slightly crisp. The result is a warm, comforting dish with tender chicken, flavorful sauce, and just the right amount of cheese.
Freezing and Meal Prep Tips
These chicken enchiladas are excellent for meal prepping. You can assemble and freeze them in individual portions or as a full tray. Heavy-duty aluminum foil works well as a freezer-safe container. When you’re ready to eat, simply thaw and bake—no need to transfer to another dish. This makes them perfect for busy weeknights or last-minute dinners.
Serving Suggestions
While these enchiladas are delicious on their own, you can enhance them with a few extras:
- Sliced Avocado: Adds creaminess and a fresh taste.
- Salsa: A vibrant, tangy side that complements the mild flavors of the enchiladas.
- Plain Greek Yogurt: Offers a cool, creamy contrast to the warm, spiced filling.
- Guacamole: Rich and flavorful, it pairs perfectly with the chicken and beans.
- Fresh Lime Juice: A quick squeeze brightens the dish and adds a touch of acidity.
These simple additions make the meal feel even more special while keeping it healthy.
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Wholesome Chicken Enchiladas: A Healthy Comfort Food Favorite
- Total Time: 55 min
Ingredients
1 lb skinless chicken thighs, cut into thin strips
1 onion, finely diced
2 cloves garlic, minced
10 oz tomato puree or passata
15 oz black beans, drained and rinsed
1 cup chicken stock
½ cup sour cream
½ cup corn, frozen or fresh
½ cup grated cheese
1 tbsp olive oil
1 tbsp cumin
½ tsp dried oregano
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
1 tbsp apple cider vinegar
8 small wholegrain tortillas
Instructions
- Preheat oven to 350°F (180°C) and lightly oil a baking dish.
- Heat olive oil in a large pan over medium heat. Add onion and cook until softened, about 5 minutes. Add chicken, salt, and pepper; cook until lightly browned.
- Stir in garlic, cumin, oregano, and smoked paprika; cook for 1 minute.
- Add chicken stock, tomato puree, black beans, and corn. Cover and simmer for 10–15 minutes until chicken is tender and sauce thickens.
- Drain sauce from chicken mixture using a colander and set aside.
- Soften tortillas in the oven for a few minutes. Spread a teaspoon of sour cream on each tortilla, add chicken filling, and roll tightly. Place seam-side down in the baking dish.
- Pour reserved sauce over the tortillas and sprinkle with grated cheese.
- Bake for 25 minutes until cheese is melted and slightly golden. Serve warm.
Notes
- Gluten-Free Option: Use gluten-free tortillas.
- Vegetarian Option: Replace chicken with 3 cups of vegetables and use vegetable stock.
- Make Ahead: Assemble and freeze enchiladas in foil trays; bake from thawed or frozen.
- Extra Veggies: Add bell peppers, zucchini, or spinach to the filling for added nutrition.
- Prep Time: 30 min
- Cook Time: 25 min
