Healthy Chicken Enchiladas

Healthy Chicken Enchiladas

Ready in 30 minutes, your family and friends will love this healthy take on a dinner classic: chicken enchiladas with homemade sauce.  

Quick post today as I’m currently fasting for a research study, so thinking and writing about food is pure torture.

After almost 9 months since I switched from outpatient counseling to nutrition research, I’m finally sitting on the other side as a study participant.

Granted, it’s a one-day study where all I have to do is fast for 12 hours then have a few tests done in the morning, but knowing that I can’t eat is making me want to snack like crazy – and I don’t even want to think about not being able to dig into my overnight oats first thing in the morning. . . wish me luck!

These healthy chicken enchiladas are my mom’s recipe

A couple weekends ago, my mom used my homemade enchilada sauce from these stacked enchiladas to make the most delicious classic chicken enchiladas.

Instead of sour cream, my mom tossed shredded rotisserie chicken in plain Greek yogurt along with 1/3 cup of shredded cheese. The result was a super creamy filling that’s lower in fat and calories than traditional enchiladas. 

Use light and dark meat chicken

For best flavor, I highly recommend using both the light and dark meat of the rotisserie chicken.

But if you can’t find a rotisserie chicken, feel free to buy chicken breasts and poach them in seasoned water before shredding instead. You’ll want about 4 cups of shredded chicken. 

Homemade enchilada sauce is crazy easy

For so long I avoided making my own enchilada sauce as I assumed it must require a bunch of ingredients and be time-consuming to make.

Boy was I wrong!

All you need to make your own sauce is a handful of ingredients, most of which you probably already have on hand:

  • Canola or avocado oil
  • Chili powder
  • Ground cumin
  • White whole wheat flour (or all-purpose)
  • Tomato paste
  • Chicken broth
  • Salt, to taste

Once you have all your ingredients, all you have to do is combine everything in a saucepan and cook for about 10 minutes. See? Super simple!

Want more healthy enchilada recipes?

If these chicken enchiladas aren’t exactly what you were looking for, try one of these healthy recipes instead:

Here’s a toast to digging into a plate of creamy, cheesy enchiladas this weekend! 

Chicken enchiladas on a plate

Chicken Enchiladas

Your family and friends will love this healthy take on a dinner classic: chicken enchiladas. Even better? It comes together in less than 30 minutes and that includes making a homemade enchilada sauce!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course
Cuisine: Mexican
Keyword: Chicken Enchiladas, Healthy Dinner
Servings: 6
Calories: 385kcal
Author: Kelli


For the chicken filling:

  • 1 rotisserie chicken skin removed (~4 cups shredded chicken)
  • 2/3 cup 2% fat plain Greek yogurt
  • 1/3 cup shredded Mexican cheese blend
  • Salt and pepper to taste

For the enchilada sauce:

  • 2 Tbsp canola oil
  • 2 Tbsp chili powder
  • 2 tsp ground cumin
  • 2 Tbsp white whole wheat flour can use white all-purpose
  • 4- oz tomato paste
  • 2 cups chicken broth

For the enchiladas:

  • 6 whole wheat flour tortillas
  • 1 cup shredded Mexican cheese blend
  • 1 batch of chicken filling above
  • 1 batch of enchilada sauce above
  • Optional toppings: avocado sour cream, jalapeños


  • To make the filling, shred light and dark meat from rotisserie chicken. Place shredded chicken in a mixing bowl with Greek yogurt and 1/3 cup cheese; toss to combine and then set aside (this step can be done ahead of time).
  • Next, make the enchilada sauce by placing oil in small pot over medium heat. Once oil is hot, add flour, chili powder and cumin. Cook until fragrant, about 30 seconds. Add tomato paste and chicken broth. Let simmer for 10 minutes, or until slightly thickened. Taste and add salt or additional seasonings per personal preference. Set aside (this can also be done ahead of time).
  • To make enchiladas, preheat oven to 350F. In a 9×13-inch pan, spoon enough enchilada sauce to cover the bottom of pan. Divide chicken filling mixture evenly between 6 tortillas and fold tortilla over filling. Place assembled enchiladas seem-side down in pan, then pour remaining enchilada sauce over the enchiladas. Finally, sprinkle cheese evenly on top, then place pan in oven. Bake 20 minutes or until sauce is bubbling and cheese is melted and starting to brown.
  • Remove from oven and allow to cool slightly. Serve with toppings of choice and enjoy!


Nutrition for 1/6 of recipe: 385 calories, 6 g saturated fat, 27 g carbohydrate, 4 g fiber, 4 g sugar, 36 g protein

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About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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