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These healthy chicken enchiladas pack both comfort and nutrition into every bite. They are filled with juicy shredded chicken, sweet corn, hearty black beans, and finished off with a homemade enchilada sauce that truly sets this meal apart. If you are looking for a wholesome dinner that feels like a treat but is loaded with nourishing ingredients, this recipe is ready to become your new favorite.
The very first time I made this, my family was amazed at how much flavor came out of such simple pantry basics. Now it is the one meal that everyone actually requests when they come home for Sunday dinner.
What You'll Need
- Olive oil: for sautéing and deepening flavors in the sauce
- Garlic: both fresh in the sauce and filling for punch
- Tomato sauce: as the core of the rich enchilada base
- Low sodium chicken broth: keeps the sauce light yet savory
- Adobo sauce: from canned chipotles gives depth and a subtle smokiness
- Chili powder and cumin: classic spices for warmth and richness
- Dried oregano: for balance and a gentle herbal note
- Chicken cooked and shredded: choose quality breasts or thighs for juiciness
- Corn: fresh or frozen for sweetness and a bit of crunch
- Black beans: use canned for convenience but rinse well for best flavor
- Whole wheat flour tortillas: for better texture and nutrition
- Shredded Mexican cheese: the finishing touch look for one that melts smoothly
- Cilantro: for freshness and brightness always use it fresh and chop just before serving if possible
How to Make It
- Prepare the Enchilada Sauce:
- Start by heating olive oil over medium heat in a small saucepan until shimmering. Add the minced garlic and stir continuously for one minute until fragrant but not brown. Pour in tomato sauce and chicken broth and use a whisk to blend smoothly. While stirring, add the adobo sauce, chili powder, cumin, oregano, salt, and black pepper. Let the sauce simmer uncovered for about twelve minutes. Stir occasionally so nothing sticks to the bottom. When slightly thickened, taste and adjust seasoning. Remove from heat.
- Make the Chicken Filling:
- Heat a bit of olive oil in a skillet over medium heat. Add chopped onion and garlic and cook until the onion becomes soft and translucent about four to five minutes. Add the shredded chicken and toss everything together. Stir in corn and black beans ensuring the mix is even. Add half a cup of your homemade enchilada sauce plus chili powder and cumin. Simmer gently for three to four minutes so all the flavors combine. Turn off the heat and fold in chopped cilantro for a fresh note right at the end.
- Assemble the Enchiladas:
- Lay out all eight tortillas on a flat surface. Spoon an even portion of the chicken filling down the center of each one. Roll them up snugly and place seam side down in a baking dish lightly coated with sauce or a bit of oil. Once all are in the dish pour the rest of the enchilada sauce over the top ensuring every tortilla is covered. Sprinkle evenly with shredded cheese. Bake uncovered at three hundred seventy five degrees Fahrenheit for about twenty minutes or until the cheese is bubbling and golden in spots.
- Garnish and Serve:
- Remove the baking dish from the oven and let the enchiladas rest for five minutes. Top with fresh chopped cilantro and add slices of avocado or a little Greek yogurt if desired. Serve warm straight from the dish.
One of my favorite parts about these enchiladas is the homemade sauce. The first time I let my youngest help stir in the spices they insisted on measuring everything themselves and the kitchen smelled incredible for days. Shortly after we started keeping extra sauce in the freezer just so we could whip these up whenever cravings struck.
Storage Tips
Once cooled these enchiladas store well in an airtight container in the fridge for three to four days. If you want to freeze individual portions wrap each enchilada tightly in foil then place in a freezer bag. To reheat from frozen bake covered at three hundred fifty degrees Fahrenheit until warmed through. The sauce actually tastes richer a day or two after baking so leftovers are a lunch favorite at my house.
Ingredient Substitutions
For a vegetarian version swap chicken for extra beans or sautéed zucchini. If you are avoiding dairy try using your favorite dairy-free cheese. The enchilada sauce works beautifully even with a little tomato paste if you run out of sauce just add a splash of water to thin it out before baking. Whole wheat or corn tortillas both yield great results just choose whichever suits your taste or dietary needs.
Serving Suggestions
A simple green salad on the side balances out the richness of this dish. We love adding a big scoop of homemade guacamole or a spoonful of salsa to each plate. Sometimes I sprinkle a little extra cumin or lime juice over the enchiladas for an extra dose of brightness right before heading to the table.
Cultural Note
Enchiladas trace their roots to Mexican cuisine and were originally made by rolling corn tortillas around various simple fillings. Over time every family puts its own spin on the classic. This version keeps the soul of the dish while bringing health-conscious tweaks to the table.
Seasonal Adaptations
Add roasted zucchini or summer squash in the filling for a sunshine twist. Try butternut squash or sweet potato for a fall-inspired touch. Mix in some sautéed spinach for extra greens any time of year.
Success Stories
The first time I made a double batch and delivered them to a friend who just had a baby she texted the next day calling them pure happiness in a pan. My teenagers once built their own and started adding extra toppings having an impromptu build-your-own night which is now a regular tradition. Even my husband who usually avoids healthy swaps never misses a bite of these.
Freezer Meal Conversion
Prepare the enchiladas up to the point of baking then cover tightly with foil and freeze. When you are ready to bake remove directly from the freezer add an extra ten to fifteen minutes of bake time and you will have a hot home-cooked meal with almost no effort. I always make a double batch so we have a freezer stash ready for busy nights.
This dish is loved in my home because it brings everyone together at the table and the aroma lingers long after our meal. I hope your family enjoys making and sharing these healthy chicken enchiladas as much as we do.
Recipe FAQs
- → What type of chicken works best for this dish?
Cooked, shredded chicken breast or thigh is ideal. Rotisserie chicken can also be used for convenience.
- → Can I substitute the black beans or corn?
Yes, you can replace black beans with pinto beans or omit them. Fresh bell peppers or zucchini are great additions or swaps.
- → How spicy is the homemade sauce?
The sauce has a mild to medium spice from adobo and chili powder. Adjust the spice level by adding more or less adobo sauce.
- → Are whole wheat tortillas required?
Whole wheat tortillas add fiber and nutrition, but regular flour or even corn tortillas can be used.
- → How can I make this dairy-free?
Use your favorite dairy-free cheese or simply leave out the cheese topping before baking.
- → Can this dish be prepared ahead of time?
Yes, assemble everything in advance and refrigerate. Bake when ready to serve for a hassle-free meal.