These black bean chicken enchiladas are a high-protein, high-fiber dinner that get a big nutrition thumbs up from me as a registered dietitian because they help you stay full, energized, and satisfied.
A Quick Look At This Recipe
- ✅ Recipe Name: Black Bean Chicken Enchiladas
- 🕒 Ready In: ~15 minutes prep + 25 minutes baking
- 👪 Serves: 4 (2 enchiladas per serving)
- 🍽 Nutrition Info: ~540 kcal | 44g protein | 31g fibre per serving (varies based on tortilla brand used)
- 🥣 Main Ingredients: Shredded chicken, black beans, cottage cheese, taco seasoning, enchilada sauce, Mexican cheese, tortillas
- ⭐ Why You'll Love It: High protein, high fiber, can be made in under 30 minutes
I try to meal prep shredded chicken most weekends so I have it ready for lunches and dinners during the week. When that’s done ahead of time, these black bean chicken enchiladas come together in about 30 minutes, which makes them perfect for busy evenings.
Another highlight of this recipe, and one of the reasons it has become so popular with clients, is that it works for the whole family. I don’t believe in cooking separate meals for different people, even if you have different health goals. This is one of those dinners that feels comforting and fun for children, but is still balanced and satisfying.
If you like this kind of high-protein dinner, you might also enjoy my Cottage Cheese Pasta Bake or my Healthy Marry Me Chicken for another quick, family-friendly option. And if you want to use up any leftover black beans, my Black Bean and Mango Salad is a great side to have alongside.
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Why This Recipe Is Good for You
The standout nutrient here is protein. 44 grams per serving coming from a combination of shredded chicken, cottage cheese, black beans, and cheese.
The fibre content is also worth highlighting, however the exact number will vary based on the brand of tortilla you use. Most adults are not eating anywhere near enough fiber but this recipe will help keep you on track.
Key Ingredients
The complete ingredient list with measurements can be found in the recipe card below.
Shredded chicken: Use about 270 grams (2 cups), which is roughly 2 medium cooked chicken breasts. Rotisserie chicken works perfectly here and saves time. You can also use leftover cooked chicken.
Cottage cheese: You can blend it smooth first if you don't like lumps or use Greek yogurt as an alternative. Regardless, the texture completely disappears into the filling and no one will know it is there. Full fat or low fat both work fine.
Black beans: Use one standard 400g can (240g drained and rinsed).
Taco seasoning: A store-bought blend works fine and saves time. Check the label if you are watching sodium, as some brands are higher than others.
Diced green chilis: One 4-ounce can. These add a mild, smoky flavour without too much heat. If you cannot find them, finely diced fresh green chili works too.
Red enchilada sauce: Use 350 grams (about 1.5 cups). Half goes on the bottom of the dish before assembling, half goes on top. This stops the enchiladas drying out and gives them that classic saucy finish.
Mexican cheese blend: A shredded Mexican blend melts well. Half goes into the filling, half goes on top. You can swap this for cheddar or a mix of cheddar and mozzarella.
Tortillas: This is where you have the most control over the final nutrition. See the tortilla guide below.
Tortilla Guide: Which One Should You Use?
In general, I like corn tortillas and 100% whole wheat tortillas.
For this recipe I used a lower carb wrap (La Tortilla Factory Low Carb Whole Wheat with Quinoa and Flax, 60 kcal and 5g protein per tortilla). However I would be careful with “low carb” or “light” wraps. Some are fine, but others just replace flour with lots of added fibers or additives to change the texture.
As a general rule of thumb I like to look for tortillas that list "whole wheat" or "whole grain" as the first ingredient and contain at least 3 grams of fiber per wrap.
The tortilla you choose will significantly change the calorie, carbohydrate, and fibre count of this recipe.
Ingredient Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences. I only recommend swapping 1 - 2 ingredients, so the original recipe doesn't completely change.
- Gluten-free: Use certified gluten-free tortillas and double-check your taco seasoning and enchilada sauce labels, as some brands contain gluten.
- Dairy-free: Swap the cottage cheese for silken tofu blended smooth. Use a dairy-free cheese blend on top.
- Higher protein: Use high-protein tortillas and increase the chicken to 300 grams.
- Lower calorie: Use low-carb tortillas (this is what I used), reduce the cheese topping to 60 grams, and use 0% fat cottage cheese.
- Vegetarian: Replace the chicken with an extra can of black beans or add sauteed peppers, corn, and mushrooms for the filling.
Please note: This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let me know in the comments below! I'd love to hear how it worked out! 💛
Equipment
- 9x13 inch (23x33 cm) baking dish. This size fits all 8 enchiladas in a single layer. I used my trusted large heritage le creuset baking dish.
How To Make These Black Bean Chicken Enchiladas
Below are the simple steps for how to make this recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Preheat the oven to 375°F / 190°C. Pour half the enchilada sauce (about 175 grams) into the base of your 9x13 inch baking dish and spread to coat the bottom evenly. This stops the tortillas sticking and adds flavour to the base.
In a large bowl, combine the shredded chicken, blended cottage cheese, taco seasoning, diced onion, green chilis, black beans, and half the cheese. Mix until everything is well combined.
Lay a tortilla flat. Add roughly ⅛ of the filling along the centre (about 2-3 heaped tablespoons). Roll tightly and place seam-side down in the baking dish. Repeat with the remaining 7 tortillas.
Pour the remaining enchilada sauce over the top, covering all the enchiladas fully. Sprinkle the remaining cheese evenly over the top.
Cover the dish with foil and bake for 15 minutes. Remove the foil and bake for a further 10 minutes until the cheese is melted and bubbling and the edges are lightly golden.
Rest for 5 minutes before serving. Top with your favorite extras such as Greek yogurt, sour cream, avocado, jalapeños, red onion, or cilantro (coriander).
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Expert Tips for Making This Recipe
Do not overfill the tortillas. About 2-3 tablespoons of filling per tortilla is enough. Overfilling makes rolling difficult and they can split open in the oven.
Cover with foil for the first 15 minutes. This traps steam and stops the tortillas drying out. The final 10 minutes uncovered gives you the bubbly, slightly golden finish.
Let it rest before serving. 5 minutes out of the oven lets everything settle and makes serving much easier.
Warm your tortillas if they are cracking. 20 seconds in the microwave wrapped in a damp cloth helps enormously.
Storage
Fridge: Store leftovers in an airtight container for up to 4 days. Reheat in the microwave for 2 minutes or in the oven at 350°F / 175°C for 10-12 minutes.
Freezer: Freeze fully baked enchiladas in portions for up to 3 months. Defrost overnight in the fridge before reheating.
Make-ahead tip: Assemble the enchiladas the night before, cover with foil, and refrigerate overnight. Bake the next day and add 5 extra minutes to the covered bake time.
Recipe FAQS
Red enchilada sauce is made from dried red chilis, tomatoes, and spices therefore its richer and slightly smokier. Green enchilada sauce (salsa verde) is made from tomatillos and green chilis so its lighter, tangier, and fresher in flavour. Both work in this recipe.
It largely depends on the tortilla you use and how much cheese goes on top.
A typical restaurant chicken enchilada can range from 300 to 500 calories each, depending on portion size and ingredients. In this recipe, using La Tortilla Factory Low Carb tortillas, two enchiladas come in at about 540 calories for a full, satisfying dinner with plenty of protein and fiber.
If you use regular flour tortillas, the total will usually be closer to 600 to 650 calories for two, depending on the brand. The main variable is the tortilla as the rest of the recipe is lean chicken, beans, and a moderate amount of cheese.
📖 Recipe
Black Bean Chicken Enchiladas (High Protein, High Fiber)
Equipment
Ingredients
- 350 grams red enchilada sauce 1.5 cups / 12 oz, divided
- 270 grams shredded cooked chicken 2 cups, about 2 medium chicken breasts
- 170 grams cottage cheese or greek yogurt ¾ cup
- 30 grams taco seasoning 2 tablespoons
- ½ small red onion diced
- 115 grams diced green chilis one 4-ounce can
- 240 grams black beans drained and rinsed (1 standard can)
- 112 grams shredded Mexican cheese blend 1 cup, divided
- 8 x 8-inch tortillas — see notes for recommendations
Optional toppings:
- plain Greek yogurt or sourcream, avocado, sliced jalapeños, diced red onion, fresh cilantro (coriander), lime wedges
Instructions
- Preheat the oven to 375°F or 190°C.
- Pour half the enchilada sauce (about 175 grams) into the base of your 9x13 inch baking dish and spread to coat the bottom evenly.350 grams red enchilada sauce
- In a large bowl, combine the shredded chicken, cottage cheese or Greek yogurt, taco seasoning, diced onion, green chilis, black beans, and half the shredded cheese (56 grams). Mix until well combined.270 grams shredded cooked chicken, 170 grams cottage cheese or greek yogurt, 30 grams taco seasoning, ½ small red onion, 115 grams diced green chilis, 240 grams black beans, 112 grams shredded Mexican cheese blend
- Lay a tortilla flat and add approximately ⅛ of the filling along the centre (about 2-3 heaped tablespoons). Roll tightly and place seam-side down in the baking dish. Repeat with the remaining 7 tortillas.8 x 8-inch tortillas — see notes for recommendations
- Pour the remaining enchilada sauce over the top, covering all the enchiladas fully. Sprinkle the remaining cheese (56 grams) evenly over the top.
- Cover the dish with foil and bake for 15 minutes. Remove the foil and bake for a further 10 minutes until the cheese is melted and bubbling and the edges are lightly golden.
- Rest for 5 minutes before serving. Top with your favorite extras such as Greek yogurt, sour cream, avocado, jalapeños, red onion, or cilantro (coriander).
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