Healthy'ish Chicken Enchiladas
A lightened-up take on chicken enchiladas using Greek yogurt instead of sour cream, black beans, and Carb Balance tortillas. Made with rotisserie chicken and ready in 30 minutes.
These Healthy'ish Chicken Enchiladas are the better-for-you version of a comfort food classic that I make on weeknights when I want something hearty and satisfying without the guilt. Tender shredded rotisserie chicken, black beans, and Greek yogurt rolled up in Carb Balance tortillas, smothered in enchilada sauce and melted Mexican cheese. They taste indulgent but are loaded with protein and fiber that actually leaves you full.
The 'healthy-ish' name is honest. This is not diet food. It is regular delicious enchiladas with smart swaps that make the dish lighter without sacrificing any of the flavor or satisfaction. Greek yogurt stands in for sour cream and gives you a major protein boost plus a slight tang. Carb Balance tortillas (or any low-carb high-fiber tortilla) keep the carbs in check. Black beans add fiber and even more protein. A rotisserie chicken handles the meat in about two minutes of pulling.
I love that this dish hits all the marks. It is family-friendly (my kids inhale it). It is great for meal prep (it reheats beautifully all week). It works for last-minute dinner parties (it feeds 6+ and looks beautiful in a 9x13). And the leftovers might genuinely be even better than the first night as the flavors meld in the fridge overnight.
Serve with all your favorite Mexican toppings: avocado, salsa, salsa verde, fresh cilantro, lime wedges, or a dollop of extra Greek yogurt. The fresh toppings are what take this from good to great. Let's make them.
📝 Ingredients
- 1 Rotisserie Chicken or one pack of chicken cooked (Shredded)
- 1 can of black beans (drained/rinsed)
- 1 10oz can of Rotel (drained)
- 1 cup of plain Greek Yogurt
- 1 10z can of enchilada sauce
- 1 pack of taco seasoning (or 3 TBSPs)
- Carb Balance Tortillas
- Shredded Mexican Cheese
- Cilantro (chopped)
👩🍳 Directions
- 1
Preheat the oven to 350°F.
- 2
In a large bowl, combine shredded chicken, taco seasoning, yogurt, black beans, and drained Rotel. Stir until well mixed.
- 3
Scoop about ½ cup of the mixture onto a tortilla (use less for smaller tortillas). Roll it up and place it seam-side down in a greased 9x13 baking dish.
- 4
Repeat until the dish is full or you run out of filling.
- 5
Pour the enchilada sauce evenly over the rolled tortillas.
- 6
Bake for 20 minutes.
- 7
Sprinkle Mexican cheese on top and return to the oven for another 5ish minutes, or until the cheese is melted and bubbly.
- 8
Remove from the oven and top with fresh cilantro.
- 9
Serve with your favorite Mexican toppings such as avocado, salsa, salsa verde, etc.!
Ingredient Notes & Substitutions
Rotisserie chicken: One whole rotisserie chicken pulled and shredded, about 2 cups. Or 1 pack of cooked chicken shredded. Use a mix of white and dark for the best flavor.
Black beans: One can, drained and rinsed. Adds fiber, protein, and that classic Mexican-bean texture.
Rotel: One 10-ounce can drained well. The mix of diced tomatoes and green chilies gives the filling its signature Tex-Mex flavor and a little gentle heat.
Greek yogurt: 1 cup of plain full-fat or 2%. Avoid non-fat (too watery). Sub sour cream one-for-one if you prefer.
Enchilada sauce: One 10-ounce can. Red enchilada sauce is classic. Old El Paso, Hatch, or Rosarita are all great. Green enchilada sauce works for a different flavor profile.
Taco seasoning: One packet (about 1 oz) or 3 tablespoons of homemade blend. The pre-mixed packet is the easiest way to season the filling fully.
Carb Balance tortillas: 8-inch flour tortillas with extra fiber and fewer net carbs. Regular flour tortillas work just as well if you do not need the low-carb version.
Shredded Mexican cheese: About 1 cup. The pre-shredded blend of Monterey Jack, Cheddar, Queso Quesadilla, and Asadero is perfect for melting. A sharp cheddar also works.
Cilantro: Fresh, chopped, for topping. Adds brightness and that classic Mexican finish.
How to Store, Reheat & Freeze
Store leftover enchiladas in an airtight container in the fridge for up to 4 days. Reheat individual portions in the microwave for 1 to 2 minutes, or warm a whole pan covered with foil in a 350 oven for about 20 minutes until heated through.
To freeze, either freeze before baking (assemble in a freezer-safe dish, cover tightly, freeze for up to 2 months) or after baking (cool completely, portion into containers, freeze for up to 2 months). Thaw overnight in the fridge before reheating.
What to Serve With Healthy'ish Chicken Enchiladas
A simple green salad with avocado, cilantro, and a lime vinaigrette is the perfect light pairing. Mexican rice or cauliflower rice for a heartier base. Chips and guacamole or a fresh pico de gallo as a starter. Black beans on the side amp up the protein and fiber further. For drinks, a sparkling water with lime, a Mexican lager, or a skinny margarita all work beautifully. Top each plate at the table with sliced avocado, fresh cilantro, lime wedges, salsa, and a dollop of Greek yogurt or sour cream.
💡 Tips for Success
- Use a rotisserie chicken for maximum ease. Pull all the meat off the bones (light and dark) for about 2 cups of shredded chicken. The pre-cooked, pre-seasoned chicken is what makes this a 30-minute dinner.
- Drain your Rotel really well. Excess liquid in the filling thins everything out and you lose the thick, scoopable consistency. Press it through a fine-mesh sieve if you can.
- Warm your tortillas before rolling. Wrap in damp paper towels and microwave for 30 seconds. Cold tortillas crack and tear, warm tortillas stay pliable and roll cleanly.
- Use plain full-fat or 2% Greek yogurt. Non-fat Greek yogurt is too watery and tangy. Full-fat gives you that creamy luxurious texture that mimics sour cream.
- Mix the filling well so the Greek yogurt, taco seasoning, and chicken are evenly distributed. Pockets of unmixed yogurt or chicken make for inconsistent bites.
- Place enchiladas seam-side down in the pan and pack them tight. They hold their shape better when packed snugly side by side, and the cheese and sauce stay where they belong.
- Pour the enchilada sauce evenly across all the enchiladas. Use a spoon to spread sauce into the corners and over any dry spots. Bare tortilla edges burn.
- Wait to add the cheese topping until the last 5 minutes of baking. If you add it from the start, it browns too much and dries out. Adding at the end gives you the perfect bubbly golden melt.
❓ Frequently Asked Questions
What is the difference between these and regular Chicken Enchiladas?
These use just black beans (no refried beans), no diced tomatoes with green chilies (uses Rotel instead which is similar but spicier), and lean fully into the healthy-ish framing. The regular version uses both refried beans and black beans option, plus diced tomatoes with green chilies. Both are delicious, this is the lighter take.
Can I use sour cream instead of Greek yogurt?
Yes, they sub one for one. You lose some of the protein boost from Greek yogurt, but the flavor will be slightly milder and more traditional. Both work great.
Can I use regular tortillas?
Absolutely. Any 8-inch flour tortillas work. Carb Balance is just my preference for keeping the carbs in check. Corn tortillas also work but you will want to warm them in oil first so they do not break.
What is Rotel?
Rotel is a canned mix of diced tomatoes and green chilies. It is a Tex-Mex staple. Find it in the canned vegetable aisle. Mild, Original, and Hot are all available depending on your heat preference.
Can I make these ahead?
Yes. Assemble the enchiladas in the baking dish, cover with foil, and refrigerate for up to 24 hours before baking. Add 10 minutes to the bake time if cooking from cold.
Can I freeze them?
Yes. Assemble in a freezer-safe dish, cover tightly, and freeze unbaked for up to 2 months. Thaw overnight in the fridge before baking, or bake from frozen at 350 covered for 50 minutes, then uncovered with cheese for 10 more.
How long do leftovers keep?
Store in an airtight container in the fridge for up to 4 days. Reheat individual portions in the microwave for 1 to 2 minutes, or warm a whole pan covered with foil in a 350 oven for about 20 minutes.
Made this recipe?
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