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Healthy Chicken Enchilada Casserole – Your favorite enchilada dish, reinvented in a healthier way! This simple, low-calorie dish is perfect for meal prep and a win for the whole family. It’s guaranteed to please even the pickiest eaters!
Table of Contents
A wholesome take on the classic chicken enchilada recipe, this Healthy Chicken Enchilada Casserole brings all the comforting, cheesy flavors without the complicated steps. Say hello to a healthier version of your favorite Mexican flavors.
Made with earthy quinoa, shredded chicken, vibrant veggies, and plenty of Mexican-inspired seasonings, this dish is both nutritious and light on calories. The best part? It comes together effortlessly—just layer everything into the dish, bake, and walk away. Dinner is done—now that’s my kind of casserole!
Looking for more zesty enchilada recipes? Try this High Protein Chicken Enchiladas, Turkey Kale Enchilada Soup or Chicken Enchilada Soup next!
Why You’ll Love This Recipe
- Effortless Family Meal: With just 15 minutes of prep, this bake is a breeze to make and cooks up into a healthy, family-approved meal everyone will enjoy!
- A Healthier Spin on a Classic: Get all the delicious flavors of enchiladas in a nutrient-packed dish that keeps you full and energized, without sacrificing taste.
- Great for Later: Perfect for meal prep or leftovers, this chicken enchilada casserole stores well and makes a quick, satisfying meal throughout the week.
Ingredients
- Shredded Chicken: The main protein in this dish, shredded chicken provides a satisfying, meaty texture. If you prefer, lean shredded pork or beef can be used as a substitute.
- Quinoa: A nutritious and flavorful base that adds protein and fiber, quinoa is a great gluten-free alternative to tortillas or rice in this healthy enchilada casserole. I prefer the more tender texture of white quinoa in this dish.
- Vegetables: Orange bell peppers add color and sweetness, while red onions offer a slightly sweet, pungent taste. Green chiles bring a savory smokiness with a moderate level of heat.
- Enchilada Sauce: This bold, smoky sauce, made from tomatoes, chili peppers, garlic, and spices, gives the dish its savory flavor and moisture during baking. For this healthy casserole with chicken, be sure to choose a sugar-free brand.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations and Dietary Modifications
- For the Cheese Lovers: Sprinkle shredded cheese like queso fresco, cheddar, Monterey Jack, or a Mexican cheese blend on top towards the end of baking for a cheesy finish. For a lighter version, try using reduced-fat cheese.
- Mexican Street Corn Style: Top the baked chicken enchilada casserole with a mix of corn, lime juice, and chili powder for a Mexican street corn-inspired spin that adds sweetness and a smoky flavor.
- Go Vegetarian: Swap the shredded chicken for black beans, chickpeas, or tofu to make this dish vegetarian. Boost the veggie content by adding extra bell peppers, zucchini, and spinach for more texture and flavor.
- Low-Carb or Keto: Skip the quinoa and swap in cauliflower rice for a low-carb option. It keeps the casserole filling while cutting down on carbs.
How to Make Healthy Chicken Enchilada Casserole
Ready to dig into this healthy Mexican chicken casserole? In just 4 simple steps, you’ll have a satisfying and nutritious meal that the whole family will be raving about. Preheat your oven to 350°F, grease an 8×8 casserole dish, grab your ingredients and let’s get started:
Step 1: Prep the Eggs. Whisk the eggs in. a large mixing bowl until smooth.
Step 2: Add in Veggies, Sauce and Seasoning. Mix in the onions, garlic, bell pepper, enchilada sauce, chilies, chili powder, and oregano, until well combined.
Step 3: Finish the Casserole. Fold the quinoa and chicken into the mixture and combine well.
Step 4: Pour, Bake and Serve. Pour the mixture into the 8×8 baking dish, and bake at 350°F for 60 minutes or until it firms up. Take the dish out of the oven, let it rest for 15 minutes, slice and enjoy!
Serving Suggestions
Now that your low calorie chicken enchilada casserole is ready for the week, let’s explore ways to plan out your meals. Here are some ideas to pair it and make your week even more satisfying.
- Top with fresh cilantro, a dollop of Greek yogurt or light sour cream, and sliced jalapeños for a festive, flavorful finish.
- Build a Mexican-inspired feast by pairing this dish with Mexican street corn salad, chicken tortilla soup, and turkey skillet burrito for a fun meal to feed a crowd.
- Round off your meal with a lighter dessert like peppermint hot chocolate cookies or chocolate hummus for a sweet, chocolatey ending.
Expert Tips
- Prep the Chicken: For an easier prep, cook your chicken in an Instant Pot or slow cooker ahead of time. Simply cover the chicken with broth and cook on high for 6-8 hours until tender and easy to shred. Short on time? Grab a rotisserie chicken, remove the skin, and shred it for a quick shortcut!
- Let it Rest: After baking, allow the low calorie enchilada casserole to rest for 15 minutes to help it set, and makes it easier to slice and serve.
- Storing and Reheating: Once cooled, store leftovers in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months. When ready to reheat, thaw in the fridge overnight, and warm it up in the microwave or oven at 350°F.
Recipe FAQs
Yes! You can prep it the day before. Simply cover and store it in the fridge overnight. When you’re ready, bake as instructed, though you may need to extend the cooking time slightly as it’s cold. It’s also a great meal prep option – just follow the storing and reheating instructions to enjoy it later!
Absolutely! You can substitute quinoa with rice, farro, or pearled couscous. Keep in mind that each grain will offer a different texture, so adjust the cooking time as needed to match the grain you choose.
More Delicious Chicken Casserole Recipes
If you tried this healthy chicken enchilada recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Chicken Enchilada Casserole
Ingredients
- 1 lb chicken , cooked, shredded
- ½ cup quinoa, uncooked
- 3 eggs
- 1 orange bell pepper, diced
- ⅓ cup red onion, diced
- 14 oz enchilada sauce, no sugar added
- 6 oz green chiles
- 2 tablespoons garlic, minced
- ½ teaspoon chili powder
- ½ teaspoon oregano
Instructions
- Preheat the oven to 350 F.
- In a large mixing bowl, whisk together the eggs until smooth. Add the onions, garlic, bell pepper, enchilada sauce, diced chiles, chili powder and oregano. Stir together.
- Add the quinoa and shredded chicken to the bowl and mix together well. Pour the mixture into an 8×8″ casserole dish.
- Bake at 350 F 60 minutes or until the casserole is set up.
- Remove from the oven and let the casserole sit for 15 minutes before slicing and enjoying. Serve with cilantro, Greek yogurt and jalapeños.
Notes
- Prep the Chicken: I made my shredded chicken in the Instant Pot, which you can also do in a slow cooker for 6-8 hours on high. You can also buy a rotisserie chicken, remove the skin and shred it for easier prep.
- Let it Rest: Allow the casserole to rest for 15 minutes after baking. This helps it set, making it easier to slice and serve.
- Make It Spicy: Add a kick to the dish by topping your casserole with sliced jalapeños or a sprinkle of red pepper flakes before serving.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I make a lot of Mexican good so I wasn’t sure about this. It was so good. Even my picky husband liked it!
That’s great to hear Glenda! Always a bonus when hubby likes something too.
Could you omit the quinoa? Or does it aid in the thickness/ texture?
The quinoa absorbs the liquid so if you omitted it, it would be really soggy. You could substitute pre-cooked brown rice or you can try this tortilla-less enchilada bake recipe that is grain-free.
Was the 1 lb chicken cooked, shredded in this recipe mean you weighed the chicken before or after it’s cooked?
It’s 1 pound of chicken breast cooked then shredded. You can do that in a slow cooker or instant pot: https://skinnyfitalicious.com/instant-pot-shredded-chicken/