Low Fat Enchilada Casserole

Indulge in the comforting flavors of Mexican-inspired cuisine with this Low Fat Enchilada Casserole, a healthier twist on a classic favorite! Packed with protein-rich shredded chicken, fiber-filled black beans, and zesty salsa, this casserole layers wholesome ingredients like soft corn tortillas, diced green chilies, and creamy fat-free Greek yogurt. The addition of low-fat cheddar cheese creates a gooey, satisfying top layer while aromatic spices like cumin and chili powder infuse every bite with warmth and flavor. Quick to prep and ready in just under an hour, this lighter enchilada casserole is perfect for weeknight dinners or meal prep, offering a high-protein, low-fat option that doesn’t skimp on taste. Garnish with freshly chopped cilantro, and pair with a fresh salad or steamed veggies for a balanced and delicious meal the whole family will love!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 12 pieces corn tortillas
• 15 ounces canned black beans, drained and rinsed
• 8 ounces cooked chicken breast, shredded
• 1.5 cups low-fat shredded cheddar cheese
• 1 cup fat-free plain Greek yogurt
• 2 cups salsa
• 4 ounces diced green chiles
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 spray olive oil spray
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C). Use an oven-safe non-stick spray to lightly coat a 9x13-inch baking dish.

Step 2

In a large skillet over medium heat, lightly spray with olive oil. Add the chopped onion and garlic. Sauté until softened, about 5 minutes.

Step 3

Add the drained black beans and diced green chiles to the skillet. Stir in the cumin, chili powder, salt, and black pepper. Cook for 2-3 minutes, allowing the flavors to combine. Remove from heat.

Step 4

In a large bowl, combine the cooked shredded chicken, the black bean mixture, and 1 cup of salsa. Stir to mix thoroughly.

Step 5

To assemble the casserole, start by spreading 1/3 cup of salsa on the bottom of the prepared baking dish.

Step 6

Place 6 corn tortillas to cover the bottom of the dish. They may overlap slightly.

Step 7

Spoon half of the chicken and bean mixture over the tortillas, spreading it evenly.

Step 8

Sprinkle 1/2 cup of the low-fat cheddar cheese evenly over the chicken layer.

Step 9

Layer with the remaining 6 tortillas. Top with the rest of the chicken mixture, followed by another 1/3 cup of salsa.

Step 10

Finish by sprinkling the remaining 1 cup of cheddar cheese on top followed by dollops of the Greek yogurt.

Step 11

Cover the casserole dish with foil and bake in the preheated oven for 20 minutes.

Step 12

Remove the foil and bake for an additional 10 minutes, allowing the cheese to become bubbly and lightly browned.

Step 13

Once done, remove from the oven and let the casserole sit for 5 minutes before slicing. Garnish with chopped cilantro before serving.

Nutrition Facts

Serving size	(2459.0g)

Amount per serving	% Daily Value*
Calories	2969.3

Total Fat 44.4g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 0.4g
Cholesterol 261.7mg	0%
Sodium 8861.0mg	0%
Total Carbohydrate 400.1g	0%
Dietary Fiber 80.2g	0%
Total Sugars 43.1g
Protein 220.5g	0%

Vitamin D 2.7IU	0%
Calcium 2203.9mg	0%
Iron 24.2mg	0%
Potassium 4832.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 13.9%

Protein: 30.6%

Carbs: 55.5%