Healthy Chicken Enchiladas With Avocado Salsa – A Fresh, Flavorful Weeknight Dinner

If you’re craving comfort food that doesn’t weigh you down, these healthy chicken enchiladas with avocado salsa hit the sweet spot. They’re saucy, cheesy in moderation, and packed with lean protein and fresh produce. The avocado salsa brings brightness and creamy texture without a heavy dose of dairy.

This is the kind of recipe you can make on a weeknight, serve to guests, or meal prep for a tasty lunch. Simple steps, reliable ingredients, and a satisfying finish—what more could you want?

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Healthy Chicken Enchiladas With Avocado Salsa - A Fresh, Flavorful Weeknight Dinner

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the Chicken Filling:
• 2 cups cooked shredded chicken (rotisserie works great)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder (or mild paprika for less heat)
• 1/2 teaspoon smoked paprika (optional for depth)
• 1 cup black beans, rinsed and drained
• 1 cup baby spinach, chopped
• 1/3 cup low-sodium chicken broth (as needed)
• Salt and black pepper to taste
• For the Enchiladas:
• 8 small whole wheat or corn tortillas (6-inch)
• 1 1/2 cups red enchilada sauce (low-sodium if possible)
• 3/4 cup shredded part-skim Monterey Jack or cheddar cheese
• Cooking spray or a light brush of olive oil
• For the Avocado Salsa:
• 2 ripe avocados, diced
• 1 cup cherry tomatoes, quartered
• 1/4 cup red onion, finely diced
• 1 jalapeño, seeded and minced (optional)
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 1–2 teaspoons extra-virgin olive oil
• Salt and black pepper to taste
• Optional Yogurt Drizzle:
• 1/3 cup plain Greek yogurt
• 2 teaspoons lime juice
• Pinch of salt
• Water to thin, if needed

Method

 

1. Prep the oven and pan: Preheat the oven to 375°F (190°C). Lightly coat a 9x13-inch baking dish with cooking spray.
2. Sauté aromatics: In a skillet over medium heat, warm the olive oil. Add onion and cook until soft, about 4 minutes. Stir in garlic and cook 30 seconds until fragrant.
3. Season and build the filling: Add cumin, chili powder, and smoked paprika. Stir for 20 seconds. Fold in shredded chicken, black beans, and spinach. Add a splash of broth to keep it moist. Season with salt and pepper. Cook 2–3 minutes, just until spinach wilts.
4. Warm the tortillas: To prevent cracking, wrap tortillas in a damp paper towel and microwave 30–45 seconds, or briefly warm them in a dry skillet.
5. Assemble the enchiladas: Spread 1/2 cup enchilada sauce on the bottom of the baking dish. Place a warm tortilla on a board, add about 1/4 cup filling down the center, and roll snugly. Arrange seam-side down in the dish. Repeat with remaining tortillas and filling.
6. Sauce and cheese: Pour the remaining enchilada sauce evenly over the rolled tortillas. Sprinkle with shredded cheese.
7. Bake: Bake for 15–18 minutes, until cheese is melted and the sauce is bubbling around the edges.
8. Make the avocado salsa: While the enchiladas bake, combine avocado, tomatoes, red onion, jalapeño (if using), cilantro, lime juice, and olive oil. Season with salt and pepper. Gently toss to keep the avocado pieces intact.
9. Optional yogurt drizzle: Stir Greek yogurt with lime juice and a pinch of salt. Add a little water if needed to thin to a drizzle.
10. Serve: Let the enchiladas rest for 5 minutes. Top with avocado salsa and a light drizzle of yogurt. Add extra cilantro and lime wedges if you like.

What Makes This Special

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• Lighter but satisfying: We use lean chicken, a lighter sprinkle of cheese, and a yogurt-based drizzle to keep things creamy without excess calories.
• Fresh avocado salsa: Instead of a heavy sour cream topping, a chunky avocado salsa adds creaminess, acid, and crunch.
• Balanced flavors: Mild heat, tangy sauce, and bright lime make each bite feel layered and fresh.
• Weeknight-friendly: Rotisserie chicken or meal-prepped shredded chicken cuts the cooking time.
• Easy to customize: Swap tortillas, adjust heat, or add veggies without losing the soul of the dish.

Ingredients

• For the Chicken Filling:
• 2 cups cooked shredded chicken (rotisserie works great)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder (or mild paprika for less heat)
• 1/2 teaspoon smoked paprika (optional for depth)
• 1 cup black beans, rinsed and drained
• 1 cup baby spinach, chopped
• 1/3 cup low-sodium chicken broth (as needed)
• Salt and black pepper to taste
• For the Enchiladas:
• 8 small whole wheat or corn tortillas (6-inch)
• 1 1/2 cups red enchilada sauce (low-sodium if possible)
• 3/4 cup shredded part-skim Monterey Jack or cheddar cheese
• Cooking spray or a light brush of olive oil
• For the Avocado Salsa:
• 2 ripe avocados, diced
• 1 cup cherry tomatoes, quartered
• 1/4 cup red onion, finely diced
• 1 jalapeño, seeded and minced (optional)
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 1–2 teaspoons extra-virgin olive oil
• Salt and black pepper to taste
• Optional Yogurt Drizzle:
• 1/3 cup plain Greek yogurt
• 2 teaspoons lime juice
• Pinch of salt
• Water to thin, if needed

Step-by-Step Instructions

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1. Prep the oven and pan: Preheat the oven to 375°F (190°C). Lightly coat a 9×13-inch baking dish with cooking spray.
2. Sauté aromatics: In a skillet over medium heat, warm the olive oil.

   Add onion and cook until soft, about 4 minutes. Stir in garlic and cook 30 seconds until fragrant.

3. Season and build the filling: Add cumin, chili powder, and smoked paprika. Stir for 20 seconds.

   Fold in shredded chicken, black beans, and spinach. Add a splash of broth to keep it moist. Season with salt and pepper.

   Cook 2–3 minutes, just until spinach wilts.

4. Warm the tortillas: To prevent cracking, wrap tortillas in a damp paper towel and microwave 30–45 seconds, or briefly warm them in a dry skillet.
5. Assemble the enchiladas: Spread 1/2 cup enchilada sauce on the bottom of the baking dish. Place a warm tortilla on a board, add about 1/4 cup filling down the center, and roll snugly. Arrange seam-side down in the dish.

   Repeat with remaining tortillas and filling.

6. Sauce and cheese: Pour the remaining enchilada sauce evenly over the rolled tortillas. Sprinkle with shredded cheese.
7. Bake: Bake for 15–18 minutes, until cheese is melted and the sauce is bubbling around the edges.
8. Make the avocado salsa: While the enchiladas bake, combine avocado, tomatoes, red onion, jalapeño (if using), cilantro, lime juice, and olive oil. Season with salt and pepper.

   Gently toss to keep the avocado pieces intact.

9. Optional yogurt drizzle: Stir Greek yogurt with lime juice and a pinch of salt. Add a little water if needed to thin to a drizzle.
10. Serve: Let the enchiladas rest for 5 minutes. Top with avocado salsa and a light drizzle of yogurt.

    Add extra cilantro and lime wedges if you like.

How to Store

• Refrigerator: Store baked enchiladas (without avocado salsa) in an airtight container for up to 4 days. Keep the salsa separate and add just before serving.
• Freezer: Assemble and sauce the enchiladas, but do not bake. Wrap tightly and freeze for up to 2 months.

  Thaw overnight in the fridge, then bake as directed, adding 5–10 minutes if needed.

• Reheating: Reheat individual portions in the microwave for 60–90 seconds, or in a 350°F (175°C) oven for 12–15 minutes. Add fresh avocado salsa after heating.

Health Benefits

• Lean protein: Chicken provides protein to support muscle repair and keep you full longer.
• Heart-healthy fats: Avocado and olive oil supply monounsaturated fats that support cardiovascular health.
• Fiber boost: Whole wheat or corn tortillas plus black beans and veggies add fiber for better digestion and steady energy.
• Lower sodium, smarter dairy: Choosing low-sodium sauce and part-skim cheese reduces saturated fat and salt without sacrificing taste.
• Antioxidants: Tomatoes, onions, cilantro, and spinach add vitamins and phytonutrients that support immunity and overall wellness.

Pitfalls to Watch Out For

• Dry filling: If the chicken mixture looks dry, add a splash of broth. Moist filling helps prevent cracked tortillas and keeps the bake tender.
• Cracking tortillas: Always warm tortillas before rolling.

  Corn tortillas are more fragile; warming makes a big difference.

• Watery salsa: Use just enough lime juice and avoid overmixing. If tomatoes are very juicy, seed them first.
• Too much cheese: A heavy layer can overpower flavors and add unnecessary calories. A light sprinkle melts beautifully.
• Overbaking: Bake just until bubbly and melted.

  Too long and the edges can dry out.

Variations You Can Try

• Veggie-forward: Replace chicken with sautéed zucchini, mushrooms, and bell peppers. Add extra beans for protein.
• Green enchiladas: Use salsa verde instead of red sauce. Swap cilantro-lime yogurt for the drizzle.
• Spice lovers: Add chipotle in adobo to the filling or use a hotter enchilada sauce.

  Top with pickled jalapeños.

• Gluten-free: Choose certified gluten-free corn tortillas and check that your sauce is gluten-free.
• Dairy-light: Skip cheese and use a little more avocado salsa for creaminess. The yogurt drizzle can be swapped for a dairy-free yogurt.
• High-protein twist: Mix Greek yogurt into the filling after it cools slightly for added protein and creaminess.

FAQ

Can I use store-bought rotisserie chicken?

Yes. Shred the breast and thigh meat, and season it in the skillet with the spices so it absorbs flavor.

If it seems dry, add a splash of broth.

Are corn or whole wheat tortillas better?

Both work. Corn brings classic flavor and is naturally gluten-free, while whole wheat offers extra fiber and a soft texture. Choose the one you enjoy most.

What can I use instead of enchilada sauce?

A quick substitute is blended canned tomatoes with a bit of chili powder, cumin, garlic, onion powder, and a pinch of salt.

Simmer for 10 minutes to thicken.

How do I make this ahead?

Assemble the enchiladas with sauce in the baking dish, cover, and refrigerate for up to 24 hours. Bake just before serving, and make the avocado salsa fresh.

Can I use leftover turkey instead of chicken?

Absolutely. Shred or chop the turkey and use it just like the chicken.

This recipe is great for post-holiday leftovers.

How do I keep the avocado from browning?

Toss the diced avocado with lime juice and a light coat of olive oil. Assemble the salsa close to serving time for the best color and texture.

What sides go well with these enchiladas?

Try a simple cabbage slaw with lime, quick sautéed corn with cilantro, or a side of brown rice and beans for a heartier meal.

In Conclusion

Healthy chicken enchiladas with avocado salsa deliver comfort and freshness in one pan. You get tender tortillas, a well-seasoned filling, and a bright, creamy topping that keeps things light.

With easy swaps and smart shortcuts, this can be your go-to weeknight dinner or a reliable crowd-pleaser. Keep the salsa fresh, the bake gentle, and the cheese measured—you’ll have a dish that tastes indulgent while staying wholesome.