Healthier Chicken Enchiladas


I've always liked this healthy chicken enchilada recipe because it is quick and easy. I'm always looking for ways to cut out excess fat so I use reduced-fat cheese and sour cream. I also like to add fiber to make the meal a little healthier for my family so I add black beans and some bell peppers. This also adds color! To make it super-healthy I use whole wheat flour tortillas. And it still tastes just as delicious!

Prep Time:
35 mins
Cook Time:
45 mins
Additional Time:
10 mins
Total Time:
1 hrs 30 mins


  • 4 skinless, boneless chicken breast halves

  • 1 onion, chopped

  • 1 cup light sour cream

  • 1 cup shredded reduced-fat Cheddar cheese

  • 1 tablespoon dried parsley

  • ½ teaspoon dried oregano

  • ½ teaspoon ground black pepper

  • ½ teaspoon salt (Optional)

  • 1 (15 ounce) can tomato sauce

  • ½ cup water

  • 1 tablespoon chili powder

  • cup chopped green bell pepper

  • cup chopped red bell pepper

  • 1 clove garlic, minced

  • 1 (15 ounce) can black beans, rinsed and drained

  • 8 (10 inch) whole wheat flour tortillas

  • 1 (12 ounce) jar taco sauce

  • ¾ cup shredded reduced-fat Cheddar cheese


  1. Preheat the oven to 350 degrees F (175 degrees C).

  2. Cook chicken in a nonstick skillet over medium heat until no longer pink and juices run clear, about 10 minutes per side. An instant-read thermometer inserted into the center of breasts should read at least 165 degrees F (74 degrees C).

  3. Drain excess fat. Cube chicken and return to skillet. Add onion, sour cream, 1 cup Cheddar cheese, parsley, oregano, and black pepper. Heat until cheese melts, about 3 minutes. Stir in salt, tomato sauce, water, chili powder, green bell pepper, red bell pepper, garlic, and black beans.

  4. Roll even amounts of chicken mixture into tortillas. Arrange in a 9x13-inch baking dish. Cover with taco sauce and 3/4 cup Cheddar cheese.

  5. Bake uncovered in the preheated oven until cheese is melted and sauce is bubbling, about 20 minutes. Cool 10 minutes before serving.

Editor's Note:

This recipe is a healthier version of Chicken Enchiladas.

Nutrition Facts (per serving)

384 Calories
8g Fat
60g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 384
% Daily Value *
Total Fat 8g 10%
Saturated Fat 4g 19%
Cholesterol 53mg 18%
Sodium 1445mg 63%
Total Carbohydrate 60g 22%
Dietary Fiber 9g 33%
Total Sugars 5g
Protein 30g
Vitamin C 20mg 101%
Calcium 177mg 14%
Iron 4mg 22%
Potassium 694mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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