Oh, how I love a good enchilada night! But here’s my little secret – I used to feel so guilty after eating the traditional cheese-laden versions. That changed when I created these low-calorie healthy chicken enchiladas that taste just as amazing but won’t wreck your diet. Trust me, I’ve fed these to my toughest food critic (my husband) who couldn’t even tell they were lightened up!
What makes these enchiladas special? We’re talking juicy shredded chicken breast, sneaky spinach for extra nutrients, and just enough melty cheese to satisfy – all wrapped in hearty whole wheat tortillas. The best part? You’ll have this comforting Mexican favorite on the table in about 35 minutes flat. No one will believe each serving packs 20g of protein for only 220 calories!
Why You’ll Love These Low-Calorie Healthy Chicken Enchiladas
Listen, I don’t just make these low-calorie healthy chicken enchiladas because they’re good for me – I make them because they’re downright delicious! Here’s why they’ve become my go-to weeknight lifesaver:
- Crazy quick: From fridge to table in 35 minutes (yes, I timed it!)
- Protein-packed: Each serving gives you 20g of muscle-fueling protein
- Flavor explosion: That smoky chili-cumin combo will make you forget it’s “healthy”
- No guilt: All the cheesy, saucy goodness for just 220 calories per enchilada
Seriously, these are so good my kids beg for them – and they’re eating spinach without even knowing it!
Ingredients for Low-Calorie Healthy Chicken Enchiladas
Here’s the magic lineup that makes these enchiladas both healthy and irresistible – every ingredient pulls its weight! I always keep these staples on hand for quick enchilada nights:
- 2 cups shredded cooked chicken breast (rotisserie chicken works perfectly here)
- 6 whole wheat tortillas (or corn tortillas for gluten-free)
- 1 cup low-fat shredded cheese (I use a Mexican blend)
- 1 cup chopped spinach (packed – it wilts down!)
- 1/2 cup diced tomatoes (fresh or drained canned)
- 1/4 cup diced onions (yellow or white)
- 1 tsp olive oil (for sautéing)
- 1 tsp chili powder, 1/2 tsp cumin, 1/2 tsp garlic powder (our flavor trio!)
- 1/2 cup low-sodium enchilada sauce (red or green both work)
Pro tip: Want to boost the fiber? Throw in 1/2 cup black beans – I do this at least half the time!
How to Make Low-Calorie Healthy Chicken Enchiladas
Okay, let’s get cooking! This foolproof method makes perfect enchiladas every time. I’ve burned my fair share of tortillas learning these tricks, so follow along for no-fail results.
Step 1: Prepare the Filling
First things first – preheat that oven to 350°F (175°C). While it’s heating, grab your skillet and let’s make magic happen. Heat olive oil over medium and toss in those diced onions. Sauté until they’re soft and translucent – about 2 minutes should do it. Now add your shredded chicken, spinach, tomatoes, and all those beautiful spices (chili powder, cumin, garlic powder – yes to all!). Cook just until the spinach wilts and everything smells amazing, about 3-5 minutes. Remove from heat and let it cool slightly so you don’t burn your fingers!
Step 2: Assemble the Enchiladas
Time to roll! Spread a thin layer of enchilada sauce in your baking dish – this prevents sticking. Now take each tortilla and spoon about 1/3 cup of the chicken mixture down the center. Sprinkle with a little cheese (trust me, layering cheese inside makes every bite better). Roll them up tightly and place seam-side down in the dish. Repeat until all your filling is snug in tortilla blankets!
Step 3: Bake to Perfection
Pour the remaining sauce over your assembled low-calorie healthy chicken enchiladas – I like to make sure every inch gets some love. Top with the rest of your cheese (no skimping!). Bake for 20 minutes until the cheese is bubbly and slightly golden. The smell will drive you crazy! Let them rest 5 minutes before serving – this helps them set so they don’t fall apart when you dish them out.
Tips for Perfect Low-Calorie Healthy Chicken Enchiladas
After making these enchiladas more times than I can count, here are my can’t-live-without tricks:
- Rotisserie shortcut: Grab pre-cooked chicken from the store – total game changer when you’re tired!
- Wrap smarter: Warm tortillas for 10 seconds first – they won’t crack when rolling.
- Fiber boost: Mix in black beans with the chicken filling for extra staying power.
- Cheese control: Measure your shreds – it’s easy to overdo (speaking from experience!).
Bonus: If spinach isn’t your thing, try zucchini or bell peppers – still sneaks in those veggies!
Ingredient Substitutions and Variations
Can’t find something or want to switch it up? No problem! Here are my favorite ways to tweak these low-calorie healthy chicken enchiladas:
- Cheese swap: Try Greek yogurt mixed with a bit of shredded cheese for extra creaminess with less fat.
- Veggie boost: Add diced bell peppers or zucchini to the filling – they add great texture!
- Protein change: Black beans or turkey work beautifully if you’re out of chicken.
- Sauce hack: Use homemade salsa blended smooth if you don’t have enchilada sauce.
Really, this recipe is like your favorite jeans – it looks good with anything you pair it with!
Serving Suggestions for Low-Calorie Healthy Chicken Enchiladas
These enchiladas shine all on their own, but I love rounding out the meal with fresh, crunchy sides that keep things light. My go-to? A simple cabbage slaw with lime dressing – the crisp texture plays perfectly against the saucy enchiladas. For something creamy, add a few avocado slices or a dollop of Greek yogurt. And don’t forget the lime wedges! That bright citrus squeeze takes these low-calorie healthy chicken enchiladas to the next level.
Storing and Reheating Instructions
These enchiladas keep beautifully! After they cool, just pop them in an airtight container – they’ll stay fresh in the fridge for up to 3 days. When reheating, the oven’s your best bet (350°F for 10-15 minutes) to keep that perfect texture. Microwave works in a pinch (about 1-2 minutes), but the tortillas might get a bit soft. Pro tip: Add a splash of water before reheating to keep them moist!
Nutritional Information
Just so you know – these numbers are estimates and might change based on your exact ingredients. But here’s the scoop on what you’re getting in each of these low-calorie healthy chicken enchiladas:
- 220 calories per enchilada
- 20g protein (that’s more than some protein bars!)
- 6g fat (only 2g saturated)
- 22g carbs with 3g fiber
- Just 2g sugar – no blood sugar spikes here!
Honestly, I’ve never felt better about eating seconds!
Frequently Asked Questions
Can I freeze these low-calorie healthy chicken enchiladas?
Absolutely! These freeze beautifully for up to 2 months. Assemble them completely (without baking), wrap tightly in foil, and freeze. When ready to eat, bake straight from frozen – just add 10-15 minutes to the cooking time.
Are corn tortillas lower-calorie than whole wheat?
Yes! Corn tortillas typically have about 50 calories each compared to whole wheat’s 70-80. They’re also naturally gluten-free. Just know they’re more delicate when rolling – warm them first so they don’t crack.
Can I make these enchiladas ahead of time?
You bet! Prep everything up to the baking step, cover, and refrigerate overnight. The flavors actually get better as they sit! Just add a few extra minutes to the bake time since they’ll be cold from the fridge.
What’s the best way to shred chicken for this recipe?
My secret? Use warm cooked chicken and two forks – it shreds like a dream! Rotisserie chicken works great, or poach your own breasts with some garlic and onions for extra flavor.
How spicy are these enchiladas?
Not very! The chili powder adds flavor more than heat. If you like things spicy, add some diced jalapeños to the filling or use hot enchilada sauce. For kids, the mild version is perfect as-is!
Ready to Make These Enchiladas?
Now that you’ve got all my secrets, I can’t wait for you to try these low-calorie healthy chicken enchiladas! They’ve become such a staple in my house that I’m betting they’ll become one in yours too. Let me know how yours turn out – I love hearing your kitchen adventures!
Print
22g Protein Low-Calorie Healthy Chicken Enchiladas in 35 Minutes
- Total Time: 35 minutes
- Yield: 6 enchiladas 1x
- Diet: Low Calorie
Description
A low-calorie version of classic chicken enchiladas packed with flavor and healthy ingredients.
Ingredients
- 2 cups shredded cooked chicken breast
- 6 whole wheat tortillas
- 1 cup low-fat shredded cheese
- 1 cup chopped spinach
- 1/2 cup diced tomatoes
- 1/4 cup diced onions
- 1 tsp olive oil
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/2 tsp garlic powder
- 1/2 cup low-sodium enchilada sauce
Instructions
- Preheat oven to 350°F (175°C).
- Heat olive oil in a pan and sauté onions until soft.
- Add shredded chicken, spinach, tomatoes, and spices. Cook for 3-5 minutes.
- Spread a thin layer of enchilada sauce in a baking dish.
- Fill each tortilla with the chicken mixture, roll tightly, and place seam-side down in the dish.
- Pour remaining sauce over tortillas and sprinkle with cheese.
- Bake for 20 minutes until cheese melts.
Notes
- Use rotisserie chicken for convenience.
- Substitute corn tortillas for gluten-free option.
- Add black beans for extra fiber.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Mexican
Nutrition
- Serving Size: 1 enchilada
- Calories: 220
- Sugar: 2g
- Sodium: 320mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 45mg
