Healthy chicken enchilada casserole is quick and easy to make. Featuring homemade enchilada sauce and fresh chicken, it is done in 60 minutes.
This casserole will fit a healthy diet like a low-calorie or low-fat diet or even a low-carb keto diet. With less than 200 calories and 5 grams of fat per serving, it is also relatively low in carbohydrates for a low-carb/keto diet.
🐓Ingredients
Chicken—raw breasts or rotisserie chicken
Tomato sauce
Corn tortillas
Cheese—Shredded Mexican blend or cheddar cheese.
Pantry ingredients—chili powder, paprika, onion powder, garlic powder, cumin, salt, black pepper
Optional add-ins—corn, black beans, green chiles, or whatever you want
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Featured Comments
Donna: "Wow! This was amazing. We love the sauce."
Leslie: "I have made this before really good and easy, 5-star recipe."
This delicious healthy enchilada casserole recipe has a great Homemade Enchilada Sauce, tender chicken, and cheese. Everybody will love this layered casserole that is super easy to assemble.
It's much easier to make and less messy than rolled enchilada casseroles. It has an easy homemade enchilada sauce that is much better than the canned alternative. You can use raw chicken cooked in the sauce or rotisserie chicken to speed things up.
👨🍳How to make Healthy Chicken Enchilada Casserole—Step-by-Step
1. Preheat the oven to 350° convection or 375° conventional.
2. Trim two skinless boneless chicken breasts and cut them into three pieces each. These vary a lot in size. Aim for about 1 ½ pounds, but anywhere from 1 to 2 pounds total should be fine.
3. In a medium saucepan, mix one 15 oz. can of tomato sauce, 1 tablespoon chili powder, 1 teaspoon paprika, 1 teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon cumin, 1 teaspoon salt, ½ teaspoon pepper. Add the chicken and bring to a boil over medium-high heat—cover and decrease to simmer until the chicken is 165°—about 20 minutes.
4. Remove to cutting board and shred. Divide into three equal piles.
5. Prep an approximately 9X6 baking pan with PAM. Spoon 2 tablespoons of the sauce over the bottom of the baking pan—layer two 6-inch corn tortillas over the sauce.
6. Add ⅓ of the chicken. Then ⅓ of the sauce (about ⅔ cup). Then ⅔ cup shredded cheese. Repeat this layering twice more.
7. Bake until a golden brown top - about 20 minutes.
For more details, keep reading. See the Recipe Card below for complete instructions and to print.
Other Tex-Mex and Low-Fat Recipes to Try
Try some other easy Tex-Mex recipes. Start with this excellent Taco Casserole, then move on to Sour Cream Chicken Enchiladas or classic rolled ChickenEnchiladaCasserole. Check out a few crock pot recipes with Chicken Enchilada Casserole, Southwest ChickenCasserole, or Fiesta Chicken.
For some great full-flavor low-fat recipes, try Healthier Carrot Cake, Healthier Low-Fat Sausage Gravy and Biscuits, or make some Homemade Low Calorie Dog Treats.
🐓How to Use Rotisserie Chicken
You can use precooked chicken. If you're aiming for low calories, use chicken breasts. You need about 3 cups, which will be approximately 1 ½ pounds.
For the precooked chicken, you only need to simmer the sauce for about 10 minutes before assembly. The nutrition will change since all the rotisserie chicken is not breast meat.
How to serve
Top with the usual Tex-Mex condiments. Common are chopped tomatoes, sliced green onions, sour cream, sliced black olives, shredded lettuce, or cilantro.
Side dishes of refried beans, Mexican Rice, or tortilla chips with salsa are excellent compliments.
❄️Storage
Good refrigerated for 3-4 days. It should also freeze well when sealed well for 3-4 months.
❓FAQs
You can use canned enchilada sauce, but you will suffer significantly in taste. This recipe uses my Homemade Enchilada Sauce, which is as easy as it is tasty.
If you use canned sauce and raw chicken, use it for cooking the chicken like the recipe. If you use it with rotisserie chicken, start at assembly.
Some tortillas seem to get soggier than others in a casserole. If you find this is a problem, you can briefly fry the tortillas for a few seconds in hot oil on each side. This works for both flour and corn tortillas—but it will add a bit of oil and change the nutrition.
Yes, it should be with the corn tortillas. But like everything, read all the labels of anything you use.
🖊️Nutrition notes
- Corn tortillas will save about 2.5 grams of fat and 40 calories per serving.
- Lower-fat cheese saves about 4 gms of fat and 40 calories per serving. But please do not use non-fat cheese, which will not melt the same.
- The complete nutrition summary is in the recipe card.
This recipe is listed in these categories. See them for more similar recipes.
Have you tried this recipe, or have a question? Join the community discussion in the comments.
📖 Recipe
Healthy Chicken Enchilada Casserole—Easy and Quick
Ingredients
- 2 skinless boneless chicken breasts
- 15 oz tomato sauce
- 1 tablespoon chili powder
- 1 teaspoon paprika
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon cumin
- 1 teaspoon salt
- ½ teaspoon pepper
- 6 corn tortillas - 6 inch
- 2 cups cheese - Lower fat suggested
Instructions
- Preheat the oven to 350° convection or 375° conventional.
- Trim two skinless boneless chicken breasts and cut them into three pieces each. These vary a lot in size. Aim for about 1 ½ pounds, but anywhere from 1 to 2 pounds total should be fine.
- In a medium saucepan, mix one 15 oz. can of tomato sauce, 1 tablespoon chili powder, 1 teaspoon paprika, 1 teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon cumin, 1 teaspoon salt, ½ teaspoon pepper. Add the chicken and bring to a boil over medium-high heat—cover and decrease to simmer until the chicken is 165°—about 20 minutes.
- Remove to cutting board and shred. Divide into three equal piles.
- Prep an approximately 9X6 baking pan with PAM. Spoon 2 tablespoons of the sauce over the bottom of the baking pan—layer two 6-inch corn tortillas over the sauce.
- Add ⅓ of the chicken. Then ⅓ of the sauce (about ⅔ cup). Then ⅔ cup shredded cheese. Repeat this layering twice more.
- Bake until a golden brown top - about 20 minutes.
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Recipe Notes
Pro Tips
- Easy to double in size using a standard large casserole dish or cake pan.
- You need anywhere from 1-2 pounds of chicken, depending on how much meat you want.
- I call for fresh skinless boneless chicken breasts, but thighs will work.
- You can use precooked chicken. You will need about 3 cups. Don’t add it to the sauce, and cut the simmering of the sauce down to 10 minutes.
- You could use canned sauce, but please don’t do that.
- You can add some drained cooked beans, corn, or green chiles.
- You can use flour tortillas if you want, but this will increase the fat and calories slightly. Also, it will no longer be gluten-free.
- Use a lower-fat version of cheddar or Mexican blend shredded cheese.
- Will be good refrigerated for 3-4 days or frozen for 3-4 months.
Your Own Private Notes
To adjust the recipe size:
You may adjust the number of servings in this recipe card under servings. This does the math for the ingredients for you. BUT it does NOT adjust the text of the instructions. So you need to do that yourself.
Nutrition Estimate
© 101 Cooking for Two, LLC. All content and photographs are copyright protected by us or our vendors. While we appreciate your sharing our recipes, please realize copying, pasting, or duplicating full recipes to any social media, website, or electronic/printed media is strictly prohibited and a violation of our copyrights.
The inspiration by Easy Chicken Enchilada Casserole from Jo Cooks. I adapted the recipe to my tastes and made it a little healthier at the same time.
Originally Published February 3, 2015. Updated with expanded options, refreshed photos, and a table of contents to help navigation.
Susan says
Delish! Thank you! I kept to the basic recipe (but increased the amounts/servings lots). The homemade enchilada sauce got big raves.
Karen says
Hi Dr. Dan -- looking forward to trying this recipe. I want to make the homemade enchilada sauce and see this is double the size can of tomato sauce. I assume you would only use half in the recipe as it is -- would that be correct?
Dan Mikesell AKA DrDan says
Hi Karen,
Welcome to the blog. The sauce in this recipe is a half version of the full enchilada sauce recipe. But due to some testing, I felt the chicken was taking up some of the spices, so you will see it is not exact, just very close with the spices kicked up a bit. But either would do just fine.
I have used that sauce recipe for about 20 years. It from a paperback book I got in southern CA that is for everyday Mexican cooking - not us gringos. It is in both English and Spanish. Only about 40 pages but covers the basic recipes with out being fancy. A wonderful $10 book.
Thanks for the note.
Dan
Charisma says
Dr Dan, this is the third of your recipes I’ve made, and every one has been incredible.
To be fair: I already have a general chicken enchilada recipe I enjoy, but never had an approach for the chicken I found just right, often resorteding to store-bought rotisseries or frozen, pre-cooked garbage.
The chicken preparation you’ve got herein could not be more flavorful, tender, or juicy. It really is, like everything else, just incredible (and still simple!).
Thank you for what you do.
DrDan says
Hi Charisma,
Welcome to the blog.
This is one of my favorite recipes. I think because I love the sauce and it does double duty in this recipe. A braised chicken like this is always good.
Glad you liked it and thanks for the note.
Dan
Donna says
Wow! This was amazing. We love the sauce. We added some black beans, corn and peppers to the chicken layer. We also made our own corn tortillas. We recently got a tortilla press, and wanted to try it. This is definitely one to make again. Thanks for sharing this recipe.
Donna says
I totally appreciated this recipe! Made/Assembled the casserole this afternoon and popped it in the oven at 5:00. This was hubby approved by his “you can make this again” comment. DrDan comes through again! I think I’m 4:4 make-again recipes. Now to get my main dishes on next week’s calendar for weekly grocery store trip.
DrDan says
Hi Donna,
You have again picked one of my favorites. The reward to work ratio is great for this one. The homemade enchilada sauce just makes this dish. Most people I know double this one for leftovers.
I have some friends who are "cooking the book". Meaning they find a recipe book they love and cook every recipe in it. You seem to be heading down the "cook the blog" path. I warn you, I'm coming up on 500 recipes soon.
I'm so glad you are enjoying the blog and please let me know if you have any questions, comments or suggestions.
Dan
Lori Raborn Gibson says
I made this last night and it turned out amazing. I'm new to cooking, my husband is a great cook and has done all the cooking for the past 30 years. He loved how this turned out. I love the cooking for two concept. I only had 1lb of chicken and I used home grown tomatoes that I pureed last most. It still turned out great. So glad you reposted this recipe.
DrDan says
Hi Lori,
This is still one of the recipes that I love. It just was so logical and worked so well
Thanks for the note.
Dan
marms says
I have no idea when it comes to Mexican food. I don't even try but once ate something called green sauce? Tomatilloes? It was fantastic. Now if you could give us a recipe for that I'd do it. I saw them in the grocers this week, but really so expensive I have to have a guaranteed recipe to chance it.
Got one for us?
DrDan says
Hi Marms,
I have never really used tomatillos to any great extent. I have had some excellent green salsa at restaurants and they are used in other sauces. Maybe I will experiment some with them this summer if they appear at my local farmer markets. They start this weekend. They never look good at my local store.
Dan
Kim says
This was absolutely awesome. I did only use four tortillas because I like a lot of sauce, and it was also great left over. I was skeptical if it would have enough flavor, but it was amazing. Kind of reminded me of those Amy's enchilada bowls but they are vegetarian, but this is better. Thanks for the wonderful recipe.
DrDan says
Hi Kim,
I do love this recipe.
Thanks for the note.
Dan
Amanda says
I'm a native Texan, and my husband is from Maine. It took him living in El Paso for 2 years to give real Mexican food a try (e.g., not Taco Bell), and that's mostly because I made cheese enchiladas from scratch one night and said eat it. :) It's been on the monthly-ish rotation ever since, but I saw your recipe and had to try it.
My husband loved it!!!! He agreed with you, the recipe is a 5 rating. When I informed him a 5 means "I could live on this," he didn't change his answer! I agree with the 5 too, even though I was initially skeptical about the sauce (it's just not the way I was taught). It was VERY good and easy to whip up. Thanks for a keeper!!
DrDan says
Hi Amanda,
Thanks for the note. Feel free to do your enchilada sauce but this is my standard sauce and cooking the chicken in it while simmering just made sense.
Dan
Cheryl Mckenney says
Gonna give this a try. Can I use chicken in a can? Or would that not come out the same?
Katie says
I made these last night and they were delicious! The sauce was absolutely amazing and so easy to make. I will never again buy premade enchilada sauce which, honestly, I don't really care for anyway. My husband gave this rave reviews and said he liked the sauce even more than the enchilada sauce at most mexican restaurants. This is definitely a keeper and will be on our menu frequently.
DrDan says
Hi Katie,
I do love this sauce. It is a modification of a sauce from a recipe book that I found in California. Just a little paperback bi-lingual book but almost everything is a winner in it.
Dan
Michelle says
Hi. If I use shredded rotisserie chicken instead, would you suggest I just warm the chicken in the sauce before assembling the casserole? I just always find that rotisserie chicken is so much more moist, tender and flavorful than whole breasts that have been simmered in anything. Thank you! Going to make this and your spicy taco meat for super bowl Sunday!
DrDan says
Yep, just toss it in near the end of the 20 minutes. I will say that the chicken cooked this way is moist and tender. You can also sub in skinless chicken thighs if you want.
Dan
Leslie says
Thanks, I will make your cheesy chicken broccoli instead. My cooking skills have greatly improved with the help of your blog, however I don't want to experiment on my company!