Black Bean Chicken Enchiladas (High Protein, High Fiber)
These black bean chicken enchiladas use a creamy cottage cheese filling to keep the protein high without the extra calories. Quick to assemble and great for meal prep
Servings: 4 (2 enchiladas each)
Calories: 537kcal
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).
Video
Notes
TORTILLA GUIDE: The tortilla brand will significantly change the calorie and fibre count. 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.
STORAGE: Store in the fridge for up to 4 days in an airtight container. Store in the freezer for up to 3 months.
MAKE-AHEAD: Assemble the dish, cover with foil, and refrigerate overnight. Bake the next day, adding 5 extra minutes to the covered bake time.
NUTRITION CALCULATION: Values are based on 2% fat cottage cheese and La Tortilla Factory Low Carb Whole Wheat tortillas and will vary with different brands.
Nutrition
Calories: 537kcal | Carbohydrates: 60g | Protein: 44g | Fat: 19.5g | Saturated Fat: 7.4g | Sodium: 2000mg | Fiber: 31.5g | Sugar: 5g
