Healthy Chicken Enchiladas Recipe

Amber Bracegirdle | Bluebonnet Baker

Healthy chicken enchiladas made with something you wouldn't expect - egg whites! Sub them in for a tortilla and you've got a low carb dinner!

There are two big deals in the Food Faith Fitness household: Brinner (breakfast for dinner) and Mexican food.

I, like most people, am totally into the “brinner” part of that statement (I’m pretty sure that I could eat oatmeal for every meal of my life, everyday forever and ever) How-ev-er, the Mexican part? It’s not really my “thang.”

Healthy Chicken Enchiladas Photo

Until these Chicken Egg White Enchiladas.

My hubby and I eat eggs every day because “an egg a day keeps the doctor away”

Or something like that.

Healthy Chicken Enchiladas Picture

But, sometimes (a lot) the hubs requests something a little different than plain, scrambled egg whites. Something with cheese. Something with “BAM” kind of flavor.

And, usually, something Mexican.

So, out on a mission I went. I needed to think of something that had flavor, cheese, BAM, and something Mexican to make the hubs happy. It also needed be healthy, but relatively simple to make, to keep me happy.

Healthy Chicken Enchiladas Image

When I came across these Chicken Enchilada Stuffed Peppers and these Cilantro Pesto Meatballs In Enchilada Sauce, I had an AHA moment! Great Mexican food did not have to be accompanied by a tortilla, and a ton of carbs to boot. I had a plan.

I thought “let’s combine the two big deals in our house into something that keeps the whole family happy.” And so, the Chicken Egg White Enchilada was born.

Healthy Chicken Enchiladas Pic

Instead of scrambling my usual egg whites, I let them cook like an omelet, flipping over half way to create a “tortilla.” As long as you use enough egg whites, they cook up nice and thick and are the perfect vessel to hold in all the saucy goodness.

Speaking of filling, it’s super simple! Mix up some onions, tomatoes, some spices (for the BAM!) and a little frozen corn and pulled chicken. Pop ‘er in the egg whites, roll it up, cover it with above mentioned saucy goodness…and cheese. Don’t forget about the cheese. It’s a key playa’.

File 1 - Healthy Chicken Enchiladas

Just like that, your dinner, or breakfast, is done.

And, guess what? You won’t even miss the tortilla. These enchiladas pleased both my breakfast and Mexican food loving husband AND my breakfast and healthy food loving self.

File 2 - Healthy Chicken Enchiladas

I could even go out on a limb and call them a fiesta for your taste buds?

Too much?

File 3 - Healthy Chicken Enchiladas
File 4 - Healthy Chicken Enchiladas

Planning a dinner party and need some inspiration?

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Healthy Chicken Enchiladas Recipe

    2 Servings


  • 1 Boneless Skinless Chicken Breast, shredded (about 1 cup)
  • 2 cups Egg Whites
  • 1/2 tablespoon Olive Oil
  • 1/2 small Onion, chopped (about 1/4 cup)
  • 1/2 tablespoon Garlic, minced
  • 1/2 cup Fire Roasted Tomatoes, blended in a food processor
  • 3 tablespoons Salsa
  • 1/4 teaspoon Red Chili Powder
  • 1/8 teaspoon Cumin
  • 1/8 teaspoon Smoked Paprika
  • 1/8 teaspoon Crushed Red Pepper, optional
  • Salt and Pepper, to taste
  • 1/4 cup Frozen Corn, if frozen, thawed
  • 1/2 cup Reduced Fat Shredded Cheddar Cheese
  • 3/4 cup Enchilada Sauce
For the Avocado Crema:
  • 1/4 cup Avocado, about half a large avocado
  • 1/4 cup Plain Greek Non Fat Yogurt
  • Salt and Pepper, to taste


For the Enchiladas:

  1. Bring a large pot of salted water to a boil and cook the chicken breast until it is no longer pink inside, about 15-20 minutes. Using two forks, shred the chicken and set aside to cool.
  2. Preheat your oven to 400°F and spray a small baking dish (mine was 6x8) with cooking spray, set aside.
  3. Spray a small, non-stick, frying pan with cooking spray and heat on high. Once hot, turn down the heat to medium/low and slowly pour 1/2 cup of liquid egg whites in, covering with a tight fitting lid. Cook until the top of the whites are just set and slightly bubbly (about 2-3 minutes). Remove the lid, carefully flip the egg whites and cook for an additional 2-3 minutes, or until the “tortilla” is cooked. Slide onto a plate and repeat with the remaining 1 1/2 cup egg whites.
  4. While the egg whites are cooking, heat the 1/2 Tablespoon oil in a large pan on medium/high heat. Cook the chopped onion and garlic until soft, about 1-2 minutes. Stir in the blended tomatoes, salsa, chili powder, cumin, paprika and red pepper flakes, if using. Season to taste with salt and pepper.

To Assemble:

  1. Take one egg white “tortilla” and place 2 Tablespoons of the tomato sauce in a line along the bottom portion. Top with 1 Tablespoon of the thawed corn and 1/4 cup of shredded chicken. Roll up tightly and place in the prepared baking dish, securing with a toothpick if needed. Repeat for the remaining enchiladas.
  2. Pour the enchiladas sauce evenly over the dish and top with the grated cheese.
  3. Bake until the cheese is melted, 8-10 minutes.
  4. While the enchiladas bake, add the avocado and Greek yogurt into a small food processor, and blend until well combined. Season to taste with salt and pepper.
  5.  Serve the enchiladas hot with the avocado crema and cilantro.


Cooking Method:
Tex Mex
Healthy Eating
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Related Recipes:
Enchilada Recipes, Healthy Eating Recipes, Baked Recipes, Tex Mex Recipes, Mexican Recipes, Egg White Recipes, Chicken Recipes, Spicy Recipes
Recipe Yields:
4 enchiladas
Prep Time:
Cook Time:
Total Time:
Related Post:
Author: Amber Bracegirdle
Recipe Yields: 4 enchiladas
Prep Time: 30 minutes
Cook Time: 10 minutes
Total Time: 40 minutes

Nutrition Facts

Serving Size 2 enchiladas
Servings Per Recipe 2

Amount Per Serving
Calories from Fat 148
Calories 492

% Daily Value*
Total Fat 19g
  Saturated Fat 4g
Sodium 804mg
Total Carbohydrate 19g
  Dietary Fiber 3g
  Sugars 6g
Protein 53g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
Amber Bracegirdle

About Amber

Amber is a native Texan, born to a family of fabulous cooks. She shares her love of all things Tex-Mex and Southern both on her blog, Bluebonnet Baker, and here on Food Fanatic. She heavily endorses the use of the contraction "y'all".

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