Healthy Chicken Enchiladas With Avocado Cream – Light, Flavorful, and Satisfying

If you love enchiladas but want something lighter, these Healthy Chicken Enchiladas with Avocado Cream hit the sweet spot. They’re packed with juicy shredded chicken, tender tortillas, and a bright, creamy avocado sauce that feels indulgent without weighing you down. The flavors are fresh and balanced, and the whole dish comes together with simple ingredients.

It’s family-friendly, easy to prep ahead, and perfect for busy weeknights or relaxed weekends.

Healthy Chicken Enchiladas With Avocado Cream - Light, Flavorful, and Satisfying

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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 chicken breast, shredded (about 3 cups)
• Corn tortillas (10–12 small, 6-inch)
• Olive oil (1–2 tablespoons)
• Yellow onion, finely chopped (1 medium)
• Garlic cloves, minced (3)
• Diced green chiles (1 small can) or 1 jalapeño, minced
• Ground cumin (1 teaspoon)
• Chili powder (1 teaspoon)
• Smoked paprika (1/2 teaspoon)
• Sea salt and black pepper, to taste
• Low-sodium tomato sauce (1 1/2 cups) or red enchilada sauce
• Chicken broth, low-sodium (1/2 cup)
• Fresh cilantro, chopped (1/4 cup), plus more for serving
• Shredded cheese (optional, 1/2–3/4 cup), such as Monterey Jack or a light Mexican blend
• Ripe avocados (2 small or 1 large)
• Plain Greek yogurt (1/2 cup; 2% or nonfat)
• Lime juice (2 tablespoons), plus zest if you like
• Garlic (1 small clove)
• Fresh cilantro (2 tablespoons)
• Salt and pepper, to taste
• Water (1–3 tablespoons) to thin, as needed
• Diced tomatoes
• Sliced radishes
• Extra cilantro
• Green onions
• Lime wedges

Method

 

1. Prep the oven and pan. Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with a little olive oil or nonstick spray.
2. Sauté the aromatics. Warm 1 tablespoon olive oil in a skillet over medium heat. Add chopped onion and cook 3–4 minutes until softened. Stir in minced garlic and cook 30 seconds until fragrant.
3. Build the filling. Add shredded chicken, diced green chiles (or jalapeño), cumin, chili powder, smoked paprika, salt, and pepper. Stir to coat. Pour in 1/2 cup chicken broth and 1/2 cup tomato sauce. Simmer 2–3 minutes to meld flavors. Stir in 1/4 cup chopped cilantro. Remove from heat.
4. Make the quick sauce. In a small bowl or measuring cup, combine the remaining 1 cup tomato sauce with a pinch of cumin, chili powder, and salt. Taste and adjust seasoning. This will be your enchilada sauce layer.
5. Soften the tortillas. To prevent tearing, warm tortillas. You can wrap them in a damp paper towel and microwave 40–60 seconds, or lightly toast them in a dry skillet for 10–15 seconds per side. Keep them covered so they stay pliable.
6. Fill and roll. Spread a thin layer (about 1/3 cup) of the sauce in the baking dish. Place 2–3 tablespoons of chicken filling down the center of each tortilla. Add a small sprinkle of cheese if using. Roll snugly and place seam-side down in the dish.
7. Sauce and bake. Pour the remaining sauce over the rolled enchiladas. If using cheese, sprinkle a little over the top. Cover with foil and bake 15 minutes. Remove foil and bake another 5–7 minutes until heated through and lightly bubbling.
8. Make the avocado cream. While the enchiladas bake, blend avocado, Greek yogurt, lime juice, garlic, cilantro, salt, and pepper until smooth. Add 1–3 tablespoons water to reach a drizzleable consistency. Taste and adjust lime and salt.
9. Serve. Let enchiladas rest 5 minutes. Drizzle generously with avocado cream and finish with fresh cilantro, green onions, and a squeeze of lime. Add crunchy toppings like radishes or tomatoes if you like.

Why This Recipe Works

This recipe keeps things lean without sacrificing flavor. Using shredded chicken breast adds plenty of protein while keeping the dish light. Baking the enchiladas avoids extra oil, and using a quick homemade sauce helps control sodium and sugar compared to store-bought versions.

The avocado cream replaces heavier cheese sauces with something silky and nourishing. It ties everything together with a bright, tangy finish that tastes fresh and clean.

What You’ll Need

• Cooked chicken breast, shredded (about 3 cups)
• Corn tortillas (10–12 small, 6-inch)
• Olive oil (1–2 tablespoons)
• Yellow onion, finely chopped (1 medium)
• Garlic cloves, minced (3)
• Diced green chiles (1 small can) or 1 jalapeño, minced
• Ground cumin (1 teaspoon)
• Chili powder (1 teaspoon)
• Smoked paprika (1/2 teaspoon)
• Sea salt and black pepper, to taste
• Low-sodium tomato sauce (1 1/2 cups) or red enchilada sauce
• Chicken broth, low-sodium (1/2 cup)
• Fresh cilantro, chopped (1/4 cup), plus more for serving
• Shredded cheese (optional, 1/2–3/4 cup), such as Monterey Jack or a light Mexican blend

For the Avocado Cream:

• Ripe avocados (2 small or 1 large)
• Plain Greek yogurt (1/2 cup; 2% or nonfat)
• Lime juice (2 tablespoons), plus zest if you like
• Garlic (1 small clove)
• Fresh cilantro (2 tablespoons)
• Salt and pepper, to taste
• Water (1–3 tablespoons) to thin, as needed

Optional Toppings:

• Diced tomatoes
• Sliced radishes
• Extra cilantro
• Green onions
• Lime wedges

Step-by-Step Instructions

1. Prep the oven and pan. Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with a little olive oil or nonstick spray.
2. Sauté the aromatics. Warm 1 tablespoon olive oil in a skillet over medium heat.

   Add chopped onion and cook 3–4 minutes until softened. Stir in minced garlic and cook 30 seconds until fragrant.

3. Build the filling. Add shredded chicken, diced green chiles (or jalapeño), cumin, chili powder, smoked paprika, salt, and pepper. Stir to coat.

   Pour in 1/2 cup chicken broth and 1/2 cup tomato sauce. Simmer 2–3 minutes to meld flavors. Stir in 1/4 cup chopped cilantro.

   Remove from heat.

4. Make the quick sauce. In a small bowl or measuring cup, combine the remaining 1 cup tomato sauce with a pinch of cumin, chili powder, and salt. Taste and adjust seasoning. This will be your enchilada sauce layer.
5. Soften the tortillas. To prevent tearing, warm tortillas.

   You can wrap them in a damp paper towel and microwave 40–60 seconds, or lightly toast them in a dry skillet for 10–15 seconds per side. Keep them covered so they stay pliable.

6. Fill and roll. Spread a thin layer (about 1/3 cup) of the sauce in the baking dish. Place 2–3 tablespoons of chicken filling down the center of each tortilla.

   Add a small sprinkle of cheese if using. Roll snugly and place seam-side down in the dish.

7. Sauce and bake. Pour the remaining sauce over the rolled enchiladas. If using cheese, sprinkle a little over the top.

   Cover with foil and bake 15 minutes. Remove foil and bake another 5–7 minutes until heated through and lightly bubbling.

8. Make the avocado cream. While the enchiladas bake, blend avocado, Greek yogurt, lime juice, garlic, cilantro, salt, and pepper until smooth. Add 1–3 tablespoons water to reach a drizzleable consistency.

   Taste and adjust lime and salt.

9. Serve. Let enchiladas rest 5 minutes. Drizzle generously with avocado cream and finish with fresh cilantro, green onions, and a squeeze of lime. Add crunchy toppings like radishes or tomatoes if you like.

Storage Instructions

• Refrigerator: Store baked enchiladas (without the avocado cream) in an airtight container for up to 4 days.

  Keep the avocado cream separate and covered to minimize browning.

• Freezer: Freeze assembled, unbaked enchiladas without sauce in a freezer-safe dish for up to 2 months. Add sauce before baking. You can also freeze baked leftovers; thaw overnight in the fridge.
• Reheating: Reheat in a 350°F (175°C) oven for 15–20 minutes, or microwave in 60–90 second bursts until hot.

  Add fresh avocado cream after reheating.

• Avocado Cream: Best the day of. To store up to 24 hours, press plastic wrap directly onto the surface and refrigerate. Add a splash of lime before serving.

Health Benefits

• Lean protein: Chicken breast provides high-quality protein to support muscle repair and keep you full.
• Heart-healthy fats: Avocado adds monounsaturated fat, which supports heart health and helps with nutrient absorption.
• Fiber and satisfaction: Corn tortillas and veggies add fiber, helping with steady energy and satiety.
• Lighter sauce: Greek yogurt-based avocado cream cuts saturated fat compared with heavy cheese sauces.
• Sodium control: Using low-sodium broth and homemade sauce helps manage salt intake without losing flavor.

What Not to Do

• Don’t skip warming the tortillas. Cold tortillas crack and tear, making assembly frustrating.
• Don’t overstuff. Too much filling leads to blowouts and soggy edges.

  A few tablespoons per tortilla is plenty.

• Don’t drown in sauce. You want a light coating. Excess sauce can make the tortillas mushy.
• Don’t bake with avocado cream on top. Heat can turn it dull and bitter. Add it after baking.
• Don’t forget acid and salt. A squeeze of lime and a pinch of salt at the end brighten the whole dish.