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Healthy Chicken Enchiladas Photo

Healthy Chicken Enchiladas Recipe

Amber Bracegirdle
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!
3 from 305 votes
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Cuisine Tex Mex
Servings 2 2 enchiladas
Calories 492 kcal

Ingredients
  

  • 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
  • 1/4 cup Avocado about half a large avocado
  • 1/4 cup Plain Greek Non Fat Yogurt
  • Salt and Pepper to taste

Instructions
 

  • 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.
  • Preheat your oven to 400°F and spray a small baking dish (mine was 6x8) with cooking spray, set aside.
  • 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.
  • 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.
  • 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.
  • Pour the enchiladas sauce evenly over the dish and top with the grated cheese.
  • Bake until the cheese is melted, 8-10 minutes.
  • 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.
  • Serve the enchiladas hot with the avocado crema and cilantro.

Nutrition

Calories: 492kcalCarbohydrates: 19gProtein: 53gFat: 19gSaturated Fat: 4gSodium: 804mgFiber: 3gSugar: 6g
Keyword Baked, Chicken, Egg Whites, Enchiladas, Healthy Eating, Mexican, Spicy, Tex Mex
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