Name: Healthy Chicken Enchiladas with Homemade Sauce Recipe
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Cuisine: Mexican
Ingredients: 1 Tbsp olive oil; 1 Tbsp garlic, minced; 2 cups tomato sauce; 1 cup low sodium chicken broth; 2 Tbsp adobo sauce (from canned chipotle peppers); 1 Tbsp chili powder; 1/2 tsp cumin; 1/4 tsp dried oregano; 1/4 tsp salt; 1/4 tsp black pepper; 1 small yellow onion, chopped; 2 cloves garlic, minced; 2 cups cooked shredded chicken (about 2 breasts); 1/2 cup corn (fresh or frozen); 1/2 cup black beans; 1/2 cup enchilada sauce you just made; 1/2 tsp chili powder; 1/4 tsp cumin; 1/4 cup chopped cilantro; 8 (7-inch) whole wheat flour tortillas; 1 cup shredded Mexican cheese; Fresh cilantro and other favorite toppings, to garnish

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If you’re on the hunt for a flavorful dinner that feels indulgent but stays on the healthier side, you’ve got to try this Healthy Chicken Enchiladas with Homemade Sauce Recipe. What makes it really stand out is the homemade enchilada sauce—simple to whip up and bursting with smoky chipotle flavor, without relying on store-bought mixes loaded with preservatives. I’ve found that making the sauce yourself not only tastes better but lets you control the spice and salt, which is a total game changer for clean eating.

These enchiladas are my go-to when I want something comforting but still balanced. The combination of shredded chicken, black beans, and corn packs in protein and fiber that keeps you full and satisfied. Plus, using whole wheat tortillas adds a nice nutty flavor and a boost of nutrients. Whether for a casual weeknight meal or a friendly get-together, this Healthy Chicken Enchiladas with Homemade Sauce Recipe never fails to impress.

Ingredients You’ll Need

Every ingredient in this recipe plays a role in flavor, texture, or nutrition. Sourcing fresh garlic and good quality chipotle adobo sauce really makes the enchilada sauce sing, while the beans and corn in the filling add wonderful depth and earthiness. Here are the essentials you’ll want to have on hand.

Olive oil: Use extra virgin for the best flavor; it’s the base for the sauce.
Garlic (minced): Fresh garlic delivers that wonderful aromatic punch both in the sauce and filling.
Tomato sauce: Choose no-salt-added if possible to keep control over sodium.
Low sodium chicken broth: Adds richness without overpowering saltiness.
Adobo sauce: The secret to smoky heat—grab it from a can of chipotle peppers in adobo.
Chili powder: Provides warm spice; feel free to adjust amount to your heat preference.
Cumin: Brings earthiness and depth to the sauce and filling.
Dried oregano: Adds a subtle herbal note to the sauce.
Salt and black pepper: Balance the flavors—adjust to taste.
Yellow onion (chopped): Caramelizes slightly to add sweetness and texture in the filling.
Cooked shredded chicken: I like using leftovers or rotisserie chicken for ease and flavor.
Corn (fresh or frozen): Adds sweetness and a pop of color.
Black beans: Rinse canned beans well to keep things light and avoid excess sodium.
Cilantro (chopped): Fresh cilantro brightens up the filling beautifully.
Whole wheat flour tortillas: Go for 7-inch size so they’re easy to roll without tearing.
Shredded Mexican cheese blend: Just enough to melt and hold everything together without overwhelming.
Fresh cilantro and toppings: For garnish, because presentation (and taste!) count.

Variations

I love making this recipe my own by swapping in whatever veggies or proteins I have on hand—making it work for different diets and seasons. Feel free to adjust spiciness or swap whole wheat tortillas for corn if that’s your preference.

Vegetarian Variation: I once replaced the chicken with sautéed mushrooms and extra black beans for a hearty meatless option that my whole family enjoyed.
Spice Level: You can dial up the heat by adding diced chipotle peppers directly to the sauce if you like a fiery kick.
Dairy-Free: Swap cheese for a sprinkle of nutritional yeast or a dairy-free cheese alternative—I’ve done this when dairy was off-limits and missed nothing!
Seasonal Veggies: Toss in roasted peppers or zucchini in the filling for variety and extra nutrients.

How to Make Healthy Chicken Enchiladas with Homemade Sauce Recipe

Step 1: Whip Up Your Homemade Enchilada Sauce

Heat olive oil in a saucepan over medium heat and sauté the minced garlic just until fragrant—about 30 seconds to a minute. Be careful not to brown it, or it’ll taste bitter. Then stir in the tomato sauce, chicken broth, and adobo sauce. Add chili powder, cumin, oregano, salt, and pepper next. Let this simmer gently for 10-15 minutes, stirring occasionally. You’ll notice the sauce thickens slightly and the aromas deepen—this is where the magic happens!

Step 2: Prepare the Chicken Filling

Sauté your chopped onion and minced garlic in a skillet over medium heat until the onions soften and become translucent, about 5 minutes. Add the shredded chicken, corn, black beans, about half a cup of the enchilada sauce you just made, chili powder, cumin, and chopped cilantro. Stir everything together and cook for an additional 3-5 minutes until warmed through and well combined. Tasting the filling helps you decide if you’d like to add a pinch more seasoning—don’t be shy here!

Step 3: Assemble Your Enchiladas

Preheat your oven to 375°F (190°C). Lightly grease a baking dish. Warm the whole wheat tortillas briefly in a dry pan or microwave to make them pliable and avoid cracking. Spoon a generous amount of the chicken filling onto each tortilla, sprinkle with a little shredded cheese, then roll it up tightly and place seam-side down in your dish. Once all tortillas are filled, pour the remaining enchilada sauce evenly over the top, then sprinkle the rest of the cheese for that golden, melty finish.

Step 4: Bake to Perfection

Bake for about 20-25 minutes, until the sauce is bubbling around the edges and the cheese is melted and lightly browned. If you want extra bubbly edges, pop it under the broiler for a minute or two at the end—but watch closely so it doesn’t burn. Let the enchiladas rest for 5 minutes before serving to let everything settle. This is when the flavors meld and the texture sets so that every bite is perfect.

How to Serve Healthy Chicken Enchiladas with Homemade Sauce Recipe

The image shows several small white bowls and plates arranged on a white marbled surface. In the center, there is a plate with two stacked tortillas topped with shredded white cooked chicken. Surrounding it, from top left clockwise, are a bowl of thick red sauce, a bowl with chopped white onions, two small wooden spoons with red and black spices, a bowl full of black beans, a bowl containing yellow corn mixed with shredded white cheese, a bowl with light yellow liquid, a bowl filled with dried herbs and spices, and fresh green cilantro next to three whole garlic bulbs at the bottom left. The textures range from soft shredded chicken and creamy sauces to crisp vegetables and grains. photo taken with an iphone --ar 4:5 --v 7

Garnishes

I always top these enchiladas with fresh cilantro, a dollop of Greek yogurt (my healthier swap for sour cream), and a squeeze of fresh lime to brighten everything up. Sometimes I add thinly sliced avocado or pickled red onions for extra texture and zing. These garnishes bring a fresh, vibrant contrast to the warm, cheesy casserole that I find irresistible.

Side Dishes

On the side, I often serve a simple mixed green salad with a light vinaigrette or some cilantro-lime rice. Black bean salad or roasted veggies also complement the enchiladas really well without overshadowing the main event. The goal is to keep sides fresh and light alongside the rich, comforting enchiladas.

Creative Ways to Present

For a special occasion, I like to serve individual enchilada portions in mini cast-iron skillets or ramekins, topped with an extra sprinkle of cheese and garnishes. It’s a fun way to elevate the presentation and makes guests feel like they’re getting a restaurant-style experience at home. You can also layer the filling in a casserole dish for a “enchilada bake” twist if you’re feeding a crowd.

Make Ahead and Storage

Storing Leftovers

I store leftovers in an airtight container in the fridge, and they usually last nicely for 3-4 days. If you want to keep the tortillas from getting too soggy, you can try layering parchment paper between enchiladas when storing. I love that the flavors deepen overnight, so sometimes leftovers taste even better!

Freezing

This recipe freezes wonderfully. I either freeze the assembled but unbaked enchiladas in a foil pan or freeze leftover portions after baking. Just make sure to wrap tightly with foil and plastic wrap to prevent freezer burn. When I’ve done this, the flavors and texture hold up really well—great for batch cooking ahead of busy weeks.

Reheating

For reheating, I prefer the oven over the microwave to keep the tortillas from getting rubbery. Cover with foil and bake at 350°F for about 15-20 minutes until warmed through. If reheating frozen enchiladas, it helps to thaw overnight in the fridge first for even heating. Quick tip: add a splash of chicken broth or water to the pan if it looks dry before covering and heating.

FAQs

Can I make this Healthy Chicken Enchiladas with Homemade Sauce Recipe gluten-free?

Absolutely! Simply swap the whole wheat flour tortillas for gluten-free corn tortillas. Keep in mind that corn tortillas can be more fragile, so warming them before rolling helps prevent cracking.
Is this recipe spicy?

The recipe has a nice mild to medium spice level thanks to the adobo sauce and chili powder. You can easily adjust the heat by adding more chipotle or chili powder if you prefer it spicier, or reduce them for a gentler flavor.
Can I prepare the enchiladas ahead of time?

Yes, you can assemble the enchiladas a day ahead, cover tightly, and refrigerate. When ready, just bake as directed, adding a few extra minutes if coming straight from the fridge.
How do I know if my enchilada sauce is done?

You’ll want the sauce to thicken slightly and coat the back of a spoon. It should smell fragrant, smoky, and have a deep red color. Simmering it gently helps develop the flavors nicely.
What cheese works best for this recipe?

A shredded Mexican cheese blend is ideal because it melts well and adds a nice balance of flavors. Cheeses like cheddar, Monterey Jack, or a combination work best, but feel free to use what you have.

Final Thoughts

This Healthy Chicken Enchiladas with Homemade Sauce Recipe has become one of those dishes I look forward to making and sharing. The homemade sauce really sets it apart, allowing you to tailor the spice and flavor perfectly, while the wholesome ingredients make it a win for both taste and nutrition. I hope you try making it soon—you’ll get the comfort food vibes with none of the guilt, and I bet it’ll become a regular in your recipe rotation like it is in mine!