This delicious gluten-free Healthy Chicken Enchilada Recipe includes an unexpected ingredient to amp up the protein and keep the carbs low.
My love for Mexican food knows no bounds, and enchiladas have always been one of my top-ten all-time favorites. When I’m in the mood for enchiladas but don’t want all the carbs, I like to make this yummy protein-packed version and it never feels like I’m compromising taste for macros.
The key is to use egg white “tortillas.” I know what you’re probably thinking. Why change a good thing? But before you scoff at the mere notion of using egg whites in lieu of flour or corn tortillas, give this recipe a try. You’ll find that it’s actually a genius swap to keep in your culinary toolkit.
I would never cut out regular enchiladas completely; foods that bring me joy will always have a place in my diet. This yummy version is for those days when you want to curb your carb intake and take your protein to the next level while still enjoying your meals. These low-carb chicken enchiladas are great for breakfast, lunch, or dinner. They’re also a terrific brunch option.
Is this Chicken Enchilada Recipe Healthy?
These chicken enchiladas contain a whopping 51 grams per serving thanks to the egg whites and chicken. The use of egg whites in the place of flour tortillas keeps them gluten-free and reduces the carbohydrates significantly. Using skinless chicken breast and reduced-fat cheddar keeps this version pretty low in fat. While this dish does contain a fair amount of sodium, you can always make adjustments according to your specific dietary needs. You can also look for brands of enchilada sauce and salsa that are lower in sodium.
How to Make My practically zero-Carb tortillas
By now you know the secret ingredient: The “tortillas” that I use to make these enchiladas are in fact not tortillas at all. To make these gluten-free low-carb alternatives I use none other than egg whites. Making them is very simple. First, spray a small skillet with cooking spray and heat it until it’s very hot. Pour in the egg whites, lower the heat, and cook for a couple of minutes, then carefully flip the “tortilla” and continue cooking on the other side for an additional few minutes. Voila – now you have low-carb “tortillas.” You can either separate the whites from the yolks yourself at home, or you can buy a carton of pasteurized egg whites at the grocery store. Want to make the tortillas ahead, or make extras for another day? Put them between layers of parchment or wax paper and store them in an airtight container. They will stay fresh in the refrigerator for up to 3 days.
How to Make Chicken Enchiladas Ahead and Store
To make these enchiladas ahead, I recommend assembling them, then covering the casserole dish tightly with plastic wrap followed by aluminum foil. You can refrigerate it for up to 2 days; remove the covering and bake as directed. You can also label the enchilada casserole with the date and freeze it for up to 1 month. When you want to enjoy it, simply thaw it in the fridge for 24 hours, remove the foil and plastic wrap, and bake until the cheese is hot and bubbly.
What to Serve With Enchiladas
Although these enchiladas shine all on their own, it’s always fun to have some side dishes to serve alongside them. I recommend adding a side of Keto Mexican Cauliflower Rice as well as a fresh and tasty Mexican Grilled Corn Salad with Jalapeno and Avocado to your plate as well. And if margaritas are your thing don’t miss out on learning How to Make a Perfect Spicy Margarita. It’s divine.
Recipe
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
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
Instructions
For the Enchiladas:
- 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 6×8) 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.
To Assemble:
- 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.
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