If you’re craving delicious chicken enchiladas but want to keep things light and healthy, this recipe is for you! Using non-fat cheese and wholesome ingredients, these enchiladas deliver all the flavor of the classic dish without the extra calories. I promise, you won’t be able to tell the difference from the real deal. So grab your utensils, mamas — it’s time to dig in!
Why This Recipe Works
I use a low-fat Mexican cheese blend made of four cheeses to get that perfect cheesy flavor without the grease. Feel free to swap in whatever low-fat cheese you have, but avoid using only one type of cheese, as that can make the dish oily.
Ingredients (Makes 8 Servings)
- 2 cups cooked chicken breast, shredded
- 1 tablespoon organic virgin olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- ½ can black or kidney beans, drained and rinsed
- ½ cup corn, drained and rinsed
- 1 (15 oz) can natural tomato sauce (I recommend Hunts, no added salt)
- 1 cup low-sodium chicken stock
- ½ teaspoon dried thyme
- ½ teaspoon smoked paprika
- ½ teaspoon black pepper
- ½ teaspoon dried oregano
- ½ teaspoon chili powder
- ½ cup low-fat sour cream
- ½ cup low-fat Mexican cheese blend or non-fat mozzarella
- 8 whole grain corn tortillas
How to Make Healthy Chicken Enchiladas
- Prep the Oven and Baking Dish
Preheat your oven to 350°F (175°C). Lightly oil your baking dish with a few drops of olive oil to prevent sticking. - Make the Sauce
Heat olive oil in a large pot over medium heat. Sauté onions until translucent, then add garlic and cook until fragrant. Stir in tomato sauce, then pour in chicken stock. - Add the Filling Ingredients
Mix in corn, beans, shredded chicken, thyme, chili powder, oregano, paprika, and black pepper. Lower the heat and simmer until the sauce thickens, stirring occasionally. - Separate Sauce and Solids
Use a colander to strain the sauce, separating the chunky ingredients from the liquid. Set both aside. - Warm the Tortillas
Heat tortillas in the microwave for a couple of minutes or wrap them in foil and warm in the oven. This step makes rolling easier. - Assemble the Enchiladas
Spread a teaspoon of sour cream onto each tortilla. Add a spoonful of filling and a sprinkle of cheese, then roll up and place seam-side down in the baking dish. Repeat for all tortillas. - Add Sauce and Cheese
Pour some sauce in the bottom of the dish before placing the rolled tortillas. Once all are in place, pour the remaining sauce on top and sprinkle with the rest of the cheese. Cover with foil. - Bake
Bake for 20–25 minutes or until cheese is melted and bubbly. - Garnish and Serve
Top with jalapeños, cilantro, avocado slices, extra sour cream, or green onions—get creative with your favorite toppings!
Storage Tips
Cool leftovers completely before storing in an airtight container. Refrigerate for 3–4 days and reheat in the microwave. You can freeze leftovers in a sealed container for up to one month—just thaw fully before reheating.
Variations & Tips
- Use leftover rotisserie or baked chicken for a quick shortcut.
- Skip the corn if you prefer a smoother filling (my toddler often picks it out).
- Add fresh herbs like cilantro or parsley to brighten the flavor without adding calories.
Nutritional Info (Per Serving)
- Calories: 163
- Total Fat: 5.6g
- Saturated Fat: 1.9g
- Cholesterol: 24mg
- Sodium: 171mg
- Carbohydrates: 18.7g
- Fiber: 3.4g
- Sugars: 2.3g
- Protein: 10.5g
- Calcium: 92mg
- Iron: 1mg
- Potassium: 341mg
What to Serve With Healthy Chicken Enchiladas
Try pairing with guacamole, a fresh salad, or toasted pita bread for a balanced meal.
More Delicious Low-Calorie Recipes to Try
- Healthy Creamy Chicken Taco Soup
- Spicy & Creamy Chicken Tortilla Soup
- Low-Calorie White Chicken Chili
- Healthy Chicken Parmesan Soup
- 10 Low-Calorie Green Chili Recipes
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