High-Protein Chicken Enchiladas With Black Beans – A Satisfying, Weeknight-Friendly Bake

This is the kind of dinner that wins over the whole table: saucy, cheesy, and full of flavor, yet balanced and nourishing. These high-protein chicken enchiladas with black beans deliver the comfort you want and the nutrition you need. They’re simple enough for a busy weeknight, but special enough to share.

The filling is tender, the tortillas are soft, and each bite has a perfect mix of spicy, savory, and fresh. If you like leftovers, you’ll love how well this dish reheats.

High-Protein Chicken Enchiladas With Black Beans – A Satisfying, Weeknight-Friendly Bake

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Total Time 50 minutes mins

Servings: 6 servings

Ingredients Method

Ingredients

  

• Cooked shredded chicken – about 3 cups (rotisserie works great)
• Black beans – 1 can (15 oz), drained and rinsed
• Enchilada sauce – 2 cups (red or green)
• Corn or flour tortillas – 10 to 12, 6–8 inch
• Shredded cheese – 2 cups (Mexican blend, Monterey Jack, or cheddar)
• Onion – 1 small, finely diced
• Garlic – 2 cloves, minced
• Olive oil – 1 to 2 tablespoons
• Ground cumin – 1 teaspoon
• Chili powder – 1 to 2 teaspoons (adjust to taste)
• Smoked paprika – 1/2 teaspoon (optional, adds depth)
• Salt and black pepper – to taste
• Fresh cilantro – a small handful, chopped (optional)
• Lime – 1, for squeezing over the top
• Greek yogurt or light sour cream – for serving (optional)
• Green onions – sliced, for garnish (optional)

Method

 

1. Preheat the oven. Set your oven to 375°F (190°C). Lightly oil a 9x13-inch baking dish or coat it with a thin layer of enchilada sauce.
2. Warm the aromatics. Heat olive oil in a skillet over medium heat. Add the diced onion and a pinch of salt. Cook 3–4 minutes until softened, then stir in garlic for 30 seconds until fragrant.
3. Season the filling. Add cumin, chili powder, and smoked paprika to the onions. Stir for 30 seconds to bloom the spices.
4. Combine chicken and beans. Add shredded chicken and black beans to the skillet. Stir to coat with the spices. Pour in 1/2 cup of the enchilada sauce to moisten. Season with salt and pepper. Turn off the heat and let it cool slightly.
5. Prep tortillas. To prevent tearing, warm tortillas. Wrap them in a damp paper towel and microwave for 30–45 seconds, or briefly heat them in a dry skillet.
6. Assemble the enchiladas. Spread about 1/2 cup enchilada sauce over the bottom of your baking dish. Place a warm tortilla on a flat surface, add 1/3 to 1/2 cup of the chicken-bean mixture, and sprinkle a little cheese. Roll snugly and place seam-side down in the dish. Repeat with remaining tortillas.
7. Sauce and cheese. Pour the remaining enchilada sauce evenly over the rolled tortillas. Sprinkle the rest of the cheese across the top.
8. Bake. Cover with foil and bake for 15 minutes. Remove foil and bake another 8–10 minutes, until the cheese is melted and bubbly with lightly crisp edges.
9. Rest and garnish. Let the enchiladas rest for 5–10 minutes. Top with chopped cilantro, green onions, and a squeeze of lime. Serve with a dollop of Greek yogurt or light sour cream if you like.

What Makes This Special

These enchiladas are loaded with protein from shredded chicken, black beans, and a moderate amount of cheese. That means you’ll feel satisfied without needing a giant portion.

The recipe uses pantry-friendly ingredients—enchilada sauce, beans, and spices—so it’s easy to pull together quickly.

You also get flexibility. Use rotisserie chicken to save time, or cook your own. Choose red or green enchilada sauce depending on your mood.

And because the seasoning is straightforward, you can adjust the heat for kids or crank it up for spice lovers.

Shopping List

• Cooked shredded chicken – about 3 cups (rotisserie works great)
• Black beans – 1 can (15 oz), drained and rinsed
• Enchilada sauce – 2 cups (red or green)
• Corn or flour tortillas – 10 to 12, 6–8 inch
• Shredded cheese – 2 cups (Mexican blend, Monterey Jack, or cheddar)
• Onion – 1 small, finely diced
• Garlic – 2 cloves, minced
• Olive oil – 1 to 2 tablespoons
• Ground cumin – 1 teaspoon
• Chili powder – 1 to 2 teaspoons (adjust to taste)
• Smoked paprika – 1/2 teaspoon (optional, adds depth)
• Salt and black pepper – to taste
• Fresh cilantro – a small handful, chopped (optional)
• Lime – 1, for squeezing over the top
• Greek yogurt or light sour cream – for serving (optional)
• Green onions – sliced, for garnish (optional)

Step-by-Step Instructions

1. Preheat the oven. Set your oven to 375°F (190°C). Lightly oil a 9×13-inch baking dish or coat it with a thin layer of enchilada sauce.
2. Warm the aromatics. Heat olive oil in a skillet over medium heat. Add the diced onion and a pinch of salt.

   Cook 3–4 minutes until softened, then stir in garlic for 30 seconds until fragrant.

3. Season the filling. Add cumin, chili powder, and smoked paprika to the onions. Stir for 30 seconds to bloom the spices.
4. Combine chicken and beans. Add shredded chicken and black beans to the skillet. Stir to coat with the spices.

   Pour in 1/2 cup of the enchilada sauce to moisten. Season with salt and pepper. Turn off the heat and let it cool slightly.

5. Prep tortillas. To prevent tearing, warm tortillas.

   Wrap them in a damp paper towel and microwave for 30–45 seconds, or briefly heat them in a dry skillet.

6. Assemble the enchiladas. Spread about 1/2 cup enchilada sauce over the bottom of your baking dish. Place a warm tortilla on a flat surface, add 1/3 to 1/2 cup of the chicken-bean mixture, and sprinkle a little cheese. Roll snugly and place seam-side down in the dish.

   Repeat with remaining tortillas.

7. Sauce and cheese. Pour the remaining enchilada sauce evenly over the rolled tortillas. Sprinkle the rest of the cheese across the top.
8. Bake. Cover with foil and bake for 15 minutes. Remove foil and bake another 8–10 minutes, until the cheese is melted and bubbly with lightly crisp edges.
9. Rest and garnish. Let the enchiladas rest for 5–10 minutes.

   Top with chopped cilantro, green onions, and a squeeze of lime. Serve with a dollop of Greek yogurt or light sour cream if you like.

Keeping It Fresh

Leftovers will keep well for 3–4 days in the fridge. Store them in an airtight container, and reheat in the oven or microwave until hot.

If you plan to make ahead, assemble the enchiladas but hold off on baking; cover tightly and refrigerate for up to 24 hours, then bake when ready to serve.

For freezing, assemble and sauce the rolled enchiladas but skip the final cheese. Wrap the dish well and freeze for up to 2 months. Thaw overnight in the fridge, add cheese, and bake as directed.

The tortillas may soften a bit after freezing, but the flavors remain great.

Health Benefits

• High-quality protein: Chicken and black beans deliver a strong protein punch that supports muscle repair and keeps you full longer.
• Fiber-rich beans: Black beans add fiber for digestion and steady energy. They also help balance blood sugar.
• Calcium and vitamin D (from cheese): In moderation, cheese provides bone-supporting nutrients and extra satisfaction.
• Smart fats: Olive oil and moderate cheese contribute to flavor and satiety without going overboard.
• Micronutrients: Onions, garlic, and cilantro add antioxidants and flavor without extra calories or sodium.

Common Mistakes to Avoid

• Skipping the tortilla warm-up: Cold tortillas tear easily. Warm them so they roll smoothly.
• Overfilling: It’s tempting to pack in the filling, but too much causes breakage and soggy texture.

  Aim for a modest, even amount in each tortilla.

• Dry filling: A splash of enchilada sauce in the chicken-bean mix helps keep each bite moist and flavorful.
• Too much sauce on top: You want coverage, not a soup. Excess sauce can make the tortillas overly soft.
• Skipping the rest: A brief rest after baking helps the enchiladas set, making them easier to serve cleanly.

Alternatives

• Protein swaps: Use ground turkey, shredded turkey, or lean ground beef. For plant-based, try crumbled tofu, lentils, or a mix of mushrooms and black beans.
• Tortilla choices: Corn tortillas offer classic flavor and are naturally gluten-free.

  Flour tortillas are softer and easier to roll. Low-carb tortillas can boost protein and fiber.

• Sauce styles: Red enchilada sauce is robust and tomato-based; green sauce (salsa verde) is brighter and tangier. Both work with the same method.
• Cheese options: Monterey Jack melts beautifully.

  Oaxaca or Chihuahua cheese gives a silky pull. For lighter calories, use part-skim mozzarella and a sprinkle of cotija on top.

• Add-ins: Corn kernels, sautéed bell peppers, or spinach fit nicely into the filling. Just keep moisture in check so the tortillas don’t get soggy.
• Heat level: For more heat, add minced jalapeño to the onions or stir in chipotle in adobo to the sauce.

  For mild, reduce chili powder and use a gentle sauce.

FAQ

Can I make these enchiladas ahead of time?

Yes. Assemble them up to a day in advance, cover tightly, and refrigerate. Bake just before serving.

You can also freeze before baking and add cheese right before they go into the oven.

What’s the best way to shred chicken quickly?

Use two forks while the chicken is still warm, or toss warm cooked chicken into a stand mixer with a paddle attachment and mix on low for 20–30 seconds. Rotisserie chicken is the fastest option.

Are corn or flour tortillas better?

Both work. Corn gives a traditional flavor and slight chew, while flour is softer and easier to roll.

If using corn tortillas, warm them well to prevent tearing.

How can I make this recipe spicier?

Add minced jalapeño to the onions, a pinch of cayenne to the spices, or stir a little chipotle in adobo into the sauce. Taste as you go so the heat doesn’t overpower the other flavors.

What sides go well with these enchiladas?

Try a simple cabbage slaw with lime, roasted veggies, or a light salad. Cilantro-lime rice or cauliflower rice also pairs nicely without making the meal too heavy.

How do I keep the enchiladas from getting soggy?

Warm the tortillas, avoid overfilling, and don’t drown them in sauce.

A thin layer on the bottom and an even coating on top is enough. Letting them rest after baking also helps them set.

Can I reduce the cheese without losing flavor?

Yes. Use a flavorful cheese and focus more on spices, fresh cilantro, and lime.

You can also add a small drizzle of salsa or a dollop of Greek yogurt at the table to boost satisfaction.

Final Thoughts

High-protein chicken enchiladas with black beans prove you don’t have to choose between comfort and nutrition. With a few pantry staples and a skillet, you’ll have a bubbly, satisfying bake that suits any night of the week. Make it mild or bold, cheesy or lighter—this recipe adapts to your style and still tastes great the next day.

Keep it simple, keep it saucy, and enjoy every bite.