Low-Fat Chicken Enchiladas with Salsa Verde

This Healthy Chicken Enchiladas recipe is a family favorite that combines wholesome ingredients and bright flavors for an easy and satisfying weeknight meal. The homemade red enchilada sauce is rich and smoky, and the filling is loaded with vegetables and protein for a balanced dish.

We make these Healthy Chicken Enchiladas often because they’re simple to prepare, easy to customize, and full of flavor. Using a homemade red enchilada sauce keeps sodium and preservatives low while delivering big taste. Each serving is packed with vegetables, fiber, and around 20 grams of protein, making this an excellent option for a nutritious family meal or weekly meal prep.

Why You’ll Love This Healthy Chicken Enchiladas Recipe

• Wholesome and lighter: All the comfort of classic enchiladas with healthier swaps and whole-food ingredients to keep calories reasonable.
• Easy to customize: Swap the protein, add extra vegetables, or adjust spices to suit dietary needs and taste preferences.
• Homemade enchilada sauce: Skipping store-bought sauce gives you more control over sodium and flavor while producing a richer, fresher result.
• Family-friendly: Mild, cheesy, and satisfying—these enchiladas appeal to both adults and kids and are great for busy weeknights.

Ingredients You’ll Need

• Shredded chicken: Use store-bought rotisserie chicken, leftover cooked chicken, or shredded chicken breasts or thighs (about 2 cups cooked).
• Vegetables: Chopped yellow onion, corn (fresh or frozen), black beans (or pinto beans), and garlic for a hearty filling.
• Tomato sauce and adobo sauce: Tomato sauce forms the base of the red enchilada sauce; adobo from canned chipotle adds a smoky depth.
• Chicken broth: Low-sodium chicken broth helps thin and enrich the sauce; stock works as well.
• Spices: Chili powder, ground cumin, dried oregano, kosher salt, and black pepper create a balanced Mexican flavor profile.
• Cilantro: Fresh cilantro adds brightness to the filling and as a garnish; green onions make a fine substitute.
• Tortillas: Whole wheat flour tortillas are used here; corn or gluten-free tortillas can be substituted.
• Cheese: Shredded Mexican blend, cheddar, Monterey Jack, or pepper jack are all good choices.

How to Make Easy Chicken Enchiladas

1. Make the enchilada sauce. In a medium saucepan, heat 1 tablespoon olive oil over medium heat. Sauté 1 tablespoon minced garlic for about 1 minute until fragrant. Stir in 2 cups tomato sauce, 1 cup low-sodium chicken broth, 2 tablespoons adobo sauce, 1 tablespoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon dried oregano, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a boil, then reduce to a low simmer for 5–10 minutes until slightly thickened.
2. Prepare the chicken filling. In a large skillet, heat 1 tablespoon olive oil over medium heat. Sauté 1 small chopped yellow onion and 2 cloves minced garlic until softened, about 2 minutes. Add about 2 cups cooked shredded chicken, 1/2 cup corn, 1/2 cup black beans, 1/2 cup of the prepared enchilada sauce, 1/2 teaspoon chili powder, 1/4 teaspoon cumin, 1/4 teaspoon salt, and 1/4 cup chopped cilantro. Stir and cook 4–5 minutes until heated through.
3. Assemble the enchiladas. Preheat the oven to 375°F. Lightly spray a 13×9-inch baking dish and spread a few spoonfuls of enchilada sauce across the bottom. Place about 1/3 cup of the chicken filling into each (7-inch) tortilla, roll tightly, and arrange seam-side down in the dish.
4. Bake and finish. Pour the remaining enchilada sauce evenly over the rolled tortillas and top with 1 cup shredded Mexican cheese. Bake 20–25 minutes until the cheese is melted and sauce is bubbling. Let rest a few minutes, then garnish and serve.

How to Serve

• Toppings: Try chopped green onions, fresh cilantro, avocado slices, diced red onion, sliced jalapeños, sour cream or Greek yogurt, salsa, pico de gallo, guacamole, chopped tomatoes, or a squeeze of lime.
• Sides: Pair with refried beans, Mexican brown rice, a simple salad, or roasted vegetables for a complete meal.

Variations

• Vegetarian: Omit the chicken and increase the beans or add cooked lentils for more protein.
• Vegan: Use dairy-free cheese and a plant-based protein or extra vegetables.
• Extra heat: Add sliced jalapeños, chipotle peppers, or a can of diced green chiles to the sauce.
• Lower carb: Use low-carb tortillas or thinly sliced zucchini in place of tortillas.
• Sauce swaps: Use green enchilada sauce or a bottled red sauce if you need a shortcut.

Prepping and Storage

Make ahead: Prepare the filling and the enchilada sauce up to 2 days in advance, refrigerate separately, and assemble just before baking. Coating tortillas too early can make them soggy, so assemble closer to bake time when possible.

Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat in the oven for 15–20 minutes or in the microwave for 1–2 minutes per serving.

Freezing: Assemble enchiladas (omit the cheese) in a freezer-safe dish, cover tightly with plastic wrap and foil, and freeze up to 3 months. Thaw overnight in the refrigerator, remove plastic, let sit 20–30 minutes at room temperature, then add cheese and bake as directed.

More Mexican Recipe Ideas

• Sheet Pan Chicken Fajitas
• Mexican Stuffed Bell Peppers
• Baked Chicken Fajita Roll-Ups
• Chicken Tortilla Soup
• Healthy Breakfast Enchiladas
• Enchilada Stuffed Zucchini Boats

Hope you enjoy this Healthy Chicken Enchiladas recipe! If you try it, consider leaving a rating and sharing a photo of your result—it’s always fun to see how readers personalize the dish.