Low-Calorie Healthy Chicken Enchiladas
These low-calorie chicken enchiladas are filled with shredded chicken, veggies, and a creamy Greek yogurt sauce, all wrapped in whole wheat tortillas and topped with a light homemade enchilada sauce.They’re comforting yet clean, with about half the calories and fat of traditional enchiladas — but none of the flavor loss!
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Serves: 4
Ingredients
For the Chicken Filling
2 cups cooked shredded chicken breast (poached or rotisserie, skinless)
½ cup plain Greek yogurt
½ cup black beans, drained and rinsed
½ cup corn kernels
1 small onion, finely diced
1 small bell pepper, chopped
1 tsp olive oil
½ tsp garlic powder
½ tsp paprika
Salt and pepper, to taste
Juice of ½ lime
For the Enchilada Sauce
1 tbsp olive oil
1 tbsp whole wheat flour
1 ½ cups low-sodium chicken broth
1 ½ tbsp tomato paste
1 tsp chili powder
½ tsp cumin
½ tsp smoked paprika
Salt, to taste
For Assembly
8 small whole wheat tortillas
½ cup light mozzarella or part-skim cheese, shredded
Fresh cilantro or parsley, chopped
Optional: diced avocado or Greek yogurt for serving
Instructions
1. Make the Sauce
In a small pot, heat olive oil over medium heat.
Stir in flour and cook for 30 seconds.
Slowly whisk in chicken broth until smooth.
Add tomato paste, chili powder, cumin, and paprika.
Simmer 4–5 minutes, until slightly thickened.
Season with salt and remove from heat.
2. Prepare the Filling
In a skillet, heat olive oil over medium heat.
Saute onion and bell pepper for 3–4 minutes until soft.
Add shredded chicken, corn, beans, garlic powder, paprika, salt, and pepper.
Stir in Greek yogurt and lime juice — mix well until creamy.
3. Assemble the Enchiladas
Preheat oven to 375°F (190°C).
Lightly grease a baking dish with olive oil spray.
Spread 2 tbsp sauce on the bottom.
Fill each tortilla with about ¼ cup of filling, roll tightly, and place seam-side down in the dish.
Pour remaining sauce evenly on top.
Sprinkle with light mozzarella.
4. Bake
Bake uncovered for 20–25 minutes, until cheese melts and edges are golden.
Let cool for 5 minutes before serving.
5. Garnish & Serve
Sprinkle with fresh cilantro or parsley.
Serve with Greek yogurt (instead of sour cream) and lime wedges.
Tips & Variations
Add zucchini or spinach to the filling for extra veggies.
For a Mediterranean twist, swap enchilada sauce with light tomato-basil sauce and add feta instead of mozzarella.
Use corn tortillas for a gluten-free version.
For a spicy kick, add a few slices of jalapeno or a dash of hot sauce.
Nutritional Information
Calories: ~370 kcal
Protein: 32g
Carbohydrates: 30g
Fat: 12g
Fiber: 5g