This recipe is perfect for anyone who wants a quick, easy, and delicious meal prep for the week. It makes six servings, with one enchilada per serving. Each enchilada packs...
This recipe is perfect for anyone who wants a quick, easy, and delicious meal prep for the week. It makes six servings, with one enchilada per serving. Each enchilada packs over 25g of protein and 20g of fiber — an ideal hunger-crushing combination — with fewer than 250 calories and just 6g of fat.
For comparison, a restaurant enchilada dish can easily run 1,000+ calories. That makes this recipe a fantastic lighter alternative that takes less than half an hour to prepare, for a fraction of the calories.
Ingredients
Makes 6 servings
- 1 (15 oz) can black beans, drained and rinsed
- 250g cooked chicken, shredded (shredded chicken breast works great)
- 500g red enchilada sauce (Old El Paso is used here)
- 6 low-carb tortillas (Mission Carb Balance recommended)
- ½ cup fat-free mozzarella + ½ cup fat-free Mexican cheese blend
Step-by-Step Instructions
Step 1: Prepare Your Ingredients
- Cook your chicken however you like, then shred it. For an even quicker version, use shredded rotisserie chicken.
- Drain and rinse the can of black beans.
- Weigh out each ingredient ahead of time and set aside for easy assembly.
- Preheat your oven to 375°F.
Step 2: Assemble the Enchiladas
- Pour half the enchilada sauce into the bottom of a baking dish. Reserve the other half for later.
- Lay 6 tortillas on top of the sauce.
- Fill each tortilla with chicken and black beans.
Step 3: Wrap, Top, and Bake
- Fold in the ends of each tortilla and roll it over. Repeat for all six.
- Pour the reserved enchilada sauce over the rolled enchiladas.
- Top with the cheese blend.
- Bake for 20–25 minutes, until the cheese is melted and golden.
Step 4: Top and Enjoy
- Remove from the oven and add your favorite toppings — salsa, cilantro, avocado, sour cream, or a low-calorie sour cream alternative.
- Serve immediately, and store the leftovers so you can enjoy this meal prep all week!
Estimated Nutrition Per Serving
(Recipe makes 6 servings; values are estimates and will vary based on exact ingredients used.)
| Nutrient | Amount |
|---|---|
| Calories | ~240 |
| Protein | 26g |
| Fat | 6g |
| Carbohydrates | 35g |
| Fiber | 20g |
| Sugar | 1.5g |
Tips & Customizations
- Sour cream swap: Sour cream is calorie-dense but not very nutrient-dense. Try nonfat plain Greek yogurt instead — the taste is similar, and you'll get more protein for fewer calories. Stir in a bit of your favorite hot sauce for an extra kick.
- Add more vegetables: Boost the nutrient density with additions like extra or different beans, sweet potato, bell pepper, kale, zucchini, spinach, or cauliflower rice.
- Add more protein or swap it out: Lean ground beef or turkey are great additional protein options. To make the dish vegetarian while keeping it high-protein, try lentils, crumbled tofu, or chickpeas instead of chicken.
Final Thoughts
This enchilada meal prep proves that comfort food and a balanced plate aren't mutually exclusive. With over 25g of protein and 20g of fiber packed into every serving, it's a recipe you can lean on for busy weeknights without sacrificing flavor. Batch it up on a Sunday, and you've got a satisfying, ready-to-go lunch or dinner waiting for you all week long. Give it a try, and don't be afraid to make it your own with the swaps above!