Craving comfort food that’s both hearty and health-conscious? Look no further than our Low-Calorie Healthy Chicken Enchiladas — a dish that delivers all the bold, zesty flavors of traditional enchiladas without the excess calories. These enchiladas are loaded with lean protein, wholesome ingredients, and a creamy yet light sauce that will make you forget they’re actually good for you!
Whether you’re following a calorie-conscious diet, aiming to eat more balanced meals, or simply love Mexican-inspired cuisine, this recipe will quickly become a household favorite. It’s the perfect combination of flavor, nutrition, and convenience — everything you want from a weeknight dinner.
Why You’ll Love These Enchiladas
These enchiladas strike the ideal balance between indulgent and light. Each bite is filled with juicy shredded chicken wrapped in a tender whole wheat tortilla, smothered in a tangy salsa verde and Greek yogurt sauce. The result is a satisfying dish that’s rich and creamy without being heavy.
Unlike traditional enchiladas drenched in cheese and sour cream, this version swaps out high-fat ingredients for smarter alternatives — like Greek yogurt and low-fat cheese — without compromising on taste. The salsa verde adds a fresh, citrusy zing that keeps the dish vibrant and well-balanced.
Serve these enchiladas for a cozy family dinner, meal prep for the week, or even as a healthier dish for gatherings — they’ll win over everyone at the table.
Quick Facts
- Active Time: 30 minutes
- Total Time: 1 hour
- Servings: 4
- Nutrition Tags: High in Protein, Low in Calories, Heart-Healthy
Key Highlights
- Flavor: A perfect blend of smoky, spicy, and tangy, thanks to salsa verde and aromatic spices.
- Nutrition: High in lean protein, moderate in carbs, and low in fat — a balanced, guilt-free option.
- Versatility: Easy to modify with veggies, beans, or different proteins for variety.
Ingredients
- 2 cups cooked, shredded chicken breast
- 1 cup low-fat plain Greek yogurt
- ½ cup low-sodium chicken broth
- 1 cup salsa verde
- 8 whole wheat tortillas
- ½ cup shredded low-fat mozzarella or Monterey Jack cheese
- ½ cup diced onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon chili powder
- Salt and black pepper, to taste
- Fresh cilantro, chopped (for garnish)
- Optional toppings: sliced avocado, lime wedges, or diced tomatoes
Directions
- Prepare the filling:
In a skillet, sauté onions and garlic in a teaspoon of olive oil until fragrant and translucent. Add shredded chicken, cumin, chili powder, salt, and pepper. Stir in ½ cup of salsa verde to coat the chicken evenly. - Make the sauce:
In a small bowl, whisk together Greek yogurt, chicken broth, and the remaining salsa verde until smooth. This will serve as your creamy enchilada sauce. - Assemble the enchiladas:
Lay out the tortillas and divide the chicken filling among them. Roll tightly and place seam-side down in a greased baking dish. - Top and bake:
Pour the sauce evenly over the rolled tortillas and sprinkle with shredded cheese. Bake uncovered at 375°F (190°C) for 20–25 minutes, or until the cheese is melted and bubbly. - Serve:
Garnish with chopped cilantro, avocado slices, and a squeeze of lime juice before serving.
Test Kitchen Tips
- Shortcut option: Use rotisserie chicken to save time without sacrificing flavor.
- Customize the spice: Adjust the heat level of your salsa verde to your liking.
- Extra nutrients: Add sautéed vegetables like bell peppers, spinach, or corn to the filling.
- For extra crispiness: Broil the enchiladas for 2–3 minutes at the end of baking.
- Storage tip: These enchiladas are freezer-friendly — perfect for meal prep or batch cooking.
Nutrition Notes
Each serving of Low-Calorie Healthy Chicken Enchiladas offers a balanced nutritional profile — high in protein, moderate in carbs, and low in saturated fat. Using lean chicken breast ensures plenty of protein for muscle health, while Greek yogurt contributes calcium and probiotics for gut health. Whole wheat tortillas add fiber to promote digestion and long-lasting energy.
The American Heart Association recommends incorporating lean proteins and high-fiber grains for cardiovascular health — exactly what this recipe delivers. The use of salsa verde adds antioxidants from tomatillos and vitamin C, helping boost immunity while keeping the meal light and refreshing.
Nutrition Facts (per serving)
- Calories: 310
- Fat: 7g
- Carbohydrates: 42g
- Fiber: 8g
- Protein: 24g
- Sodium: 480mg
Frequently Asked Questions
Q1: Can I make these enchiladas vegetarian?
Yes! Substitute shredded chicken with black beans, lentils, or sautéed vegetables like mushrooms and zucchini.
Q2: How should I store leftovers?
Store in an airtight container for up to 3 days in the fridge or freeze for up to 3 months. Reheat in the oven for the best texture.
Q3: Can I use a different type of tortilla?
Absolutely. Corn tortillas work great too — just warm them before rolling to prevent tearing.
Q4: What can I serve with these enchiladas?
Pair with a simple green salad, roasted vegetables, or a side of brown rice for a well-rounded meal.
Q5: Is this dish spicy?
It depends on your salsa verde. Choose mild if you prefer a subtle flavor or spicy for extra heat.
Conclusion
These Low-Calorie Healthy Chicken Enchiladas are the perfect fusion of indulgence and nutrition. With tender shredded chicken, a creamy Greek yogurt sauce, and the zest of salsa verde, every bite delivers satisfaction without guilt. They’re simple to prepare, full of wholesome ingredients, and easily adaptable to fit your preferences.
Whether you’re planning a family dinner, meal prepping for the week, or simply craving something hearty and delicious, this recipe brings comfort and balance to your plate.
