Healthier Chicken Enchilada Casserole
- By Amy Dong
- Updated Feb. 25, 2024
This Healthier Chicken Enchilada Casserole recipe is a deliciously smart choice for those busy weeknights. With the option to assemble it the night before, it’s a flavorful, satisfying dish that’s loaded with nutritious ingredients.
In This Article
- VIDEO: WATCH US MAKE THIS RECIPE
- Why This Recipe Stands Out
- Key Recipe Ingredients
- Substitutions And Variations
- Step-By-Step Recipe Instructions
- How To Prep Ahead
- What To Serve With Healthy Chicken Enchilada Casserole
- Commonly Asked Questions
- Did you make this?
- Healthy Chicken Enchilada Casserole Recipe
- More To Cook And Eat
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VIDEO: WATCH US MAKE THIS RECIPE
Why This Recipe Stands Out
This healthy chicken enchilada casserole is proof that you can have a nutritious meal without sacrificing flavor. Here’s why we can’t get enough of this recipe:
- Flavor-packed: The blend of cumin, garlic powder, onion powder, and chili powder gives this casserole a bold and delicious flavor, just like our One-Pan Oven Baked Fajitas.
- Easy to make: With simple layer and bake steps, this recipe is a cinch to put together.
- Versatile: You can customize this recipe by adding your favorite toppings like cilantro, green onions, avocado, and salsa like you can with our Salsa Verde Enchilada Bake.
- Make-ahead: This casserole can be assembled the night before, making it a perfect recipe for busy weekdays.
- All-in-one: It combines your protein, veggies, and grains all in one delicious casserole dish, saving you the hassle of preparing multiple dishes.
Key Recipe Ingredients
- Greek Yogurt – The plain whole Greek yogurt in this recipe adds a creamy texture and contains more protein and less fat than sour cream.
- Diced Tomatoes with Green Chilies – Canned tomatoes with green chilies add a spicy kick to the dish. They also provide moisture, which is essential for a casserole.
- Shredded Chicken – We use cooked shredded chicken; rotisserie works well, as it adds protein to the dish and absorbs the flavors of the spices and other ingredients.
- Mexican Shredded Cheese – Low-fat Mexican shredded cheese melts into the casserole, adding a gooey, cheesy layer that’s simply irresistible.
- Corn Tortillas – Corn tortillas provide structure to the casserole and soak up all the delicious flavors.
Substitutions And Variations
Switch things up with this healthy chicken enchilada casserole by trying some of our favorite substitution and variation ideas:
- Sour Cream: If you don’t have Greek yogurt on hand or prefer a tangier flavor, try using sour cream instead, as we use in our Mexican Pasta Bake. Alternatively, for a vegan option, substitute with a plant-based yogurt.
- Tomatoes: If you can’t find canned tomatoes with green chilies, use regular canned diced tomatoes and add a small can of diced green chilies. Or, for a milder flavor, simply use canned diced tomatoes without chilies.
- Spices: Feel free to adjust the spice levels. Add more chili powder for a spicier casserole, or reduce it for a milder version. You could also add a dash of smoked paprika for a smoky flavor.
- Protein: If you’d like to make this vegetarian, you could substitute the chicken with black beans or cooked quinoa. For a different flavor, try using pork or beef instead, like we use in our Healthy Taco Casserole.
Step-By-Step Recipe Instructions
- Mix the yogurt, tomatoes with chilies, corn, and spices until smooth.
- Add the cooked, shredded chicken to this mixture.
- Layer tortillas in the bottom of a greased baking dish. Spread yogurt/chicken mixture on top, followed by half of the cheese. Repeat layers and top with olives. Bake uncovered for 25 minutes at 350 F.
- Garnish with your choice of cilantro, green onions, avocado, or salsa with corn.
For full list of ingredients and instructions, see recipe card below.
How To Prep Ahead
This healthy chicken enchilada casserole is a perfect make-ahead option that keeps well in the fridge or freezer. Take a look at our favorite prep-ahead strategies for this recipe:
- Assemble in Advance: This casserole can be assembled the night before. Note that your bake time will need to be increased if it is cold before baking.
- Prep the Ingredients: You can combine the yogurt, drained tomatoes with chilies, corn, and spices in advance. Store this mixture in the fridge until you’re ready to assemble the casserole.
- Shred the Chicken: Similarly, you can cook and shred the chicken ahead of time. Rotisserie chicken works well for this recipe and can save you some time. Store the shredded chicken in the fridge until you’re ready to use it.
What To Serve With Healthy Chicken Enchilada Casserole
Sides
- Serve some tasty Homemade Guacamole or fresh Salsa with your tasty chicken enchiladas for a classic meal.
- Some Mexican Rice or Cilantro Lime Rice would also work great with the flavors in this delicious dish.
Salads
- You can also serve a fresh, crunchy salad alongside your healthy chicken enchilada casserole. We recommend this Fresh Corn Avocado Salad or this Southwestern Chopped Salad.
Drinks
- A refreshing drink can complete your meal. These 3-Ingredient Lemonade Margaritas and 5-Minute Strawberry Margaritas are a great choice.
- You can also make a big batch of this Pineapple Margharita or any other delicious summer cocktail and serve it with your enchiladas.
Commonly Asked Questions
Can I use fresh tomatoes instead of canned ones?
Yes, you can use fresh tomatoes in place of canned. However, you’ll need to add some green chilies separately to get the same flavor profile as the canned tomatoes with green chilies.
Can I add other vegetables to this casserole?
Absolutely! Feel free to add other vegetables like bell peppers, zucchini, or spinach to make this dish even more nutritious.
How long does healthy chicken enchilada casserole keep?
This healthy chicken enchilada casserole can be kept in the refrigerator for up to 4 days. Make sure to store it in an airtight container to maintain its freshness.
Can I use flour tortillas instead of corn tortillas?
Yes, you can substitute with flour tortillas; try to choose a size that is similar to corn tortillas.
Did you make this?
Please give us a rating and comment below. We love hearing from you!
Healthy Chicken Enchilada Casserole
Healthy Chicken Enchilada Casserole is incredible with this scrumptious Mexican inspired dish. All the bold flavors you love in an enchilada – without the fuss.
Ingredients
- 2 ½ cups Greek yogurt, plain whole
- 2 cans diced tomatoes with green chilies, 10 oz each, drained
- 1 cup corn kernels, frozen
- 2 ½ tsp ground cumin
- 2 tsp garlic powder
- 2 tsp onion powder
- 2 tsp kosher salt
- 1 tsp chili powder
- 3 cups cooked shredded chicken, (rotisserie works well)
- 2 cups Mexican shredded cheese, low-fat, divided
- ¼ cup sliced olives
- 12 corn tortillas
- cilantro, for garnishing, or green onions, avocado, salsa
Instructions
- Preheat oven to 350F with rack on lower middle position. Lightly grease a 9×13" baking dish (or two 9-10" round pans). Set aside.
- In a large bowl, combine the yogurt, drained tomatoes with chilies, corn, cumin, garlic powder, onion powder, kosher salt, and chili powder. Whisk or stir until smooth. Add cooked, shredded chicken and combine well.
- Layer half of the tortillas onto bottom of greased baking dish. Evenly spread half of the yogurt/chicken mixture on top. Evenly top with half of the cheese. Repeat layers. Top with olives.
- Bake uncovered 25 minutes; tent loosely with foil partway through if top is browning too quickly.
- Let sit at room temp 10 minutes before slicing. Garnish with chopped cilantro, green onions, sliced avocado, or corn salsa.
Notes
- This casserole can be assembled the night before, but your bake time will need to be adjusted (increased) if it is cold before baking.
- To ensure your chicken enchilada casserole is as healthy as possible, opt for low-fat, high-protein Greek yogurt and low-fat Mexican shredded cheese. These ingredients will give you the creamy, cheesy texture you love without the extra calories.
- Don’t skip the step of letting your casserole sit at room temperature for 10 minutes before slicing. This allows the flavors to meld together and makes it easier to cut into neat, appetizing portions.
- Using pre-cooked, shredded chicken, like rotisserie, can save you a lot of time and effort.
- Layer your ingredients evenly to ensure every bite is packed with flavor. This also helps the casserole cook evenly.
- Keep an eye on your casserole while it’s in the oven. If it’s browning too quickly, cover it loosely with foil to prevent it from burning.
- Serve some tasty Homemade Guacamole or fresh Salsa with your tasty chicken enchiladas for a classic meal.
Nutrition (per serving)
Calories: 356kcal | Carbohydrates: 29g | Protein: 30g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.004g | Cholesterol: 69mg | Sodium: 955mg | Potassium: 557mg | Fiber: 4g | Sugar: 6g | Vitamin A: 437IU | Vitamin C: 10mg | Calcium: 336mg | Iron: 3mg
More To Cook And Eat
- Cheesy Mexican Bean Dip – This Cheesy Mexican Bean Dip has got “crowd pleaser” written all over it. It’s cheesy, creamy, and extremely easy. You can make it ahead of time, too.
- Burrito Bowl – This easy burrito bowl recipe is loaded with healthful goodies: black beans, sweet corn, sweet peppers, lime, cilantro, and fluffy soft rice. Add in your favorite protein, if you like.
- Mexican Cheeseburgers – Want to twist up the old burger routine this summer? Look no further. This recipe for Mexican Cheeseburgers is going to knock your taste buds off in the most mouthwatering way.
- Best, Easy Mexican Rice – This Mexican Rice is easy, fluffy, and flavorful. It’s the perfect side dish for your favorite Mexican or Tex-Mex meal. We make this often, as it takes only a handful of ingredients and 25 minutes to cook.