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5.0 from 9 votes

Healthy Chicken Enchilada Recipe

Low carb chicken enchiladas with an egg tortilla

Prep Time
30 mins
Cook Time
30 mins
Total Time
40 mins
Servings: 2 Servings
Calories: 4706 kcal
Course: Main Course
Cuisine: Mexican

Ingredients

  • 1 boneless skinless chicken breast, shredded (about 1 cup)
  • 2 cups egg whites
  • 1/2 tablespoon olive oil
  • 1/2 small onion chopped (about 1/4 cup)
  • 1/2 tablespoon garlic minced
  • 1/2 cup fire roasted tomatoes blended in a food processor
  • 3 tablespoons salsa
  • 1/4 teaspoon red chili powder
  • 1/8 teaspoon cumin
  • 1/8 teaspoon smoked paprika
  • 1/8 teaspoon crushed red pepper optional
  • salt and pepper to taste
  • 1/4 cup frozen corn, if frozen thawed
  • 1/2 cup reduced-fat shredded cheddar cheese
  • 3/4 cup enchilada sauce
For the Avocado Crema:
  • 1/4 cup avocado, about half a large avocado
  • 1/4 cup plain Greek non-fat yogurt
  • salt and pepper to taste

Instructions

For the Enchiladas:
    Cup of Yum
  1. Bring a large pot of salted water to a boil and cook the chicken breast until it is no longer pink inside, about 15-20 minutes. Using two forks, shred the chicken and set aside to cool.
  2. Preheat your oven to 400°F and spray a small baking dish (mine was 6x8) with cooking spray, set aside.
  3. Spray a small, non-stick, frying pan with cooking spray and heat on high. Once hot, turn down the heat to medium/low and slowly pour 1/2 cup of liquid egg whites in, covering with a tight fitting lid. Cook until the top of the whites are just set and slightly bubbly (about 2-3 minutes). Remove the lid, carefully flip the egg whites and cook for an additional 2-3 minutes, or until the “tortilla” is cooked. Slide onto a plate and repeat with the remaining 1 1/2 cup egg whites.
  4. While the egg whites are cooking, heat the 1/2 tablespoon oil in a large pan on medium/high heat. Cook the chopped onion and garlic until soft, about 1-2 minutes. Stir in the blended tomatoes, salsa, chili powder, cumin, paprika and red pepper flakes, if using. Season to taste with salt and pepper.
To Assemble:
  1. Take one egg white “tortilla” and place 2 Tablespoons of the tomato sauce in a line along the bottom portion. Top with 1 Tablespoon of the thawed corn and 1/4 cup of shredded chicken. Roll up tightly and place in the prepared baking dish, securing with a toothpick if needed. Repeat for the remaining enchiladas.
  2. Pour the enchiladas sauce evenly over the dish and top with the grated cheese.
  3. Bake until the cheese is melted, 8-10 minutes.
  4. While the enchiladas bake, add the avocado and Greek yogurt into a small food processor, and blend until well combined. Season to taste with salt and pepper.
  5. Serve the enchiladas hot with the avocado crema and cilantro.

Nutrition Information

Calories 470.6kcal (24%) Carbohydrates 30g (10%) Protein 51.1g (102%) Fat 18.5g (28%) Saturated Fat 5g (25%) Polyunsaturated Fat 1.2g Monounsaturated Fat 6.3g Cholesterol 71.3mg (24%) Sodium 1948mg (81%) Potassium 622mg (18%) Fiber 6.6g (26%) Sugar 7.9g (16%)

Nutrition Facts

Serving: 2Servings

Amount Per Serving

Calories 4706

% Daily Value*

Calories 470.6kcal 24%
Carbohydrates 30g 10%
Protein 51.1g 102%
Fat 18.5g 28%
Saturated Fat 5g 25%
Polyunsaturated Fat 1.2g 7%
Monounsaturated Fat 6.3g 32%
Cholesterol 71.3mg 24%
Sodium 1948mg 81%
Potassium 622mg 13%
Fiber 6.6g 26%
Sugar 7.9g 16%

* Percent Daily Values are based on a 2,000 calorie diet.