Low-Fat Chicken Enchiladas With Tomato Salsa – A Lighter Weeknight Favorite

Chicken enchiladas don’t have to be heavy to taste great. This lighter version keeps all the comfort and flavor while trimming the excess fat. You’ll get juicy chicken, warm spices, and a bright tomato salsa that ties everything together.

The steps are simple, the ingredients are easy to find, and the result feels like a cozy meal without the post-dinner slump.

Low-Fat Chicken Enchiladas With Tomato Salsa - A Lighter Weeknight Favorite

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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

  

• Chicken: 2 cups cooked, shredded chicken breast (rotisserie breast works)
• Tortillas: 10–12 small corn tortillas (6-inch)
• Low-fat cheese: 1 cup reduced-fat shredded Mexican blend or part-skim mozzarella
• Onion: 1 small yellow onion, finely diced
• Garlic: 2–3 cloves, minced
• Spices: chili powder, ground cumin, smoked paprika, oregano, black pepper
• Low-sodium chicken broth: about 1 cup
• Tomato sauce (no sugar added): 1 cup
• Tomato paste: 1 tablespoon
• Olive oil: 1 tablespoon (or cooking spray)
• Salt: to taste
• Fresh cilantro: a small bunch
• Lime: 1–2 limes
• For the tomato salsa: 3 ripe tomatoes (Roma or vine), 1/4 red onion, 1 jalapeño (optional), cilantro, 1 lime, salt, black pepper
• Optional toppings: nonfat Greek yogurt or light sour cream, sliced green onions, extra cilantro

Method

 

1. Preheat the oven. Set to 375°F (190°C). Lightly coat a 9x13-inch baking dish with cooking spray.
2. Make the tomato salsa. Dice the tomatoes and red onion. Mince the jalapeño (remove seeds for less heat). Chop a handful of cilantro. Toss with the juice of 1 lime, a pinch of salt, and black pepper. Set aside so the flavors meld.
3. Prepare the filling. In a nonstick skillet, add 1 teaspoon olive oil or spray. Sauté the diced yellow onion over medium heat for 3–4 minutes until softened. Add minced garlic and cook 30 seconds. Stir in shredded chicken, 1/2 teaspoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon smoked paprika, and a pinch of oregano. Add a splash of broth to keep it moist. Warm through and remove from heat.
4. Make a quick light enchilada sauce. In the same skillet, add the remaining oil (or spray). Sprinkle in 1 teaspoon chili powder, 1/2 teaspoon cumin, and 1/4 teaspoon smoked paprika; toast for 30 seconds. Stir in tomato sauce, tomato paste, and 3/4 cup broth. Simmer 3–5 minutes until slightly thick. Season with salt and pepper. If you prefer, use a store-bought low-fat, low-sodium enchilada sauce.
5. Warm the tortillas. Wrap the stack in a damp paper towel and microwave 30–45 seconds until flexible. This prevents tearing and removes the need for pan-frying in oil.
6. Assemble the enchiladas. Spread a thin layer of sauce on the bottom of the baking dish. Place a warm tortilla on a clean surface. Add about 2–3 tablespoons chicken filling and a light sprinkle of cheese. Roll snugly and place seam-side down in the dish. Repeat with remaining tortillas.
7. Top and bake. Pour the remaining sauce evenly over the tortillas. Sprinkle the rest of the cheese on top. Cover with foil and bake for 15 minutes. Remove foil and bake another 8–10 minutes, until the cheese is melted and edges are bubbly.
8. Finish with freshness. Let rest 5 minutes. Spoon tomato salsa over the enchiladas. Add a squeeze of lime and sprinkle chopped cilantro. Serve with a spoonful of nonfat Greek yogurt if you like a creamy contrast.

What Makes This Special

This recipe focuses on smart swaps and fresh flavor. Corn tortillas are lightly warmed instead of fried, and the enchilada sauce is made with minimal oil. Lean shredded chicken keeps the protein high and the fat low.

The fresh tomato salsa brightens each bite and adds texture, so you can use less cheese without losing satisfaction.

It’s also weeknight-friendly. You can cook the chicken ahead, use store-bought sauce if needed, and assemble in minutes. The dish reheats well, so leftovers make easy lunches.

Shopping List

• Chicken: 2 cups cooked, shredded chicken breast (rotisserie breast works)
• Tortillas: 10–12 small corn tortillas (6-inch)
• Low-fat cheese: 1 cup reduced-fat shredded Mexican blend or part-skim mozzarella
• Onion: 1 small yellow onion, finely diced
• Garlic: 2–3 cloves, minced
• Spices: chili powder, ground cumin, smoked paprika, oregano, black pepper
• Low-sodium chicken broth: about 1 cup
• Tomato sauce (no sugar added): 1 cup
• Tomato paste: 1 tablespoon
• Olive oil: 1 tablespoon (or cooking spray)
• Salt: to taste
• Fresh cilantro: a small bunch
• Lime: 1–2 limes
• For the tomato salsa: 3 ripe tomatoes (Roma or vine), 1/4 red onion, 1 jalapeño (optional), cilantro, 1 lime, salt, black pepper
• Optional toppings: nonfat Greek yogurt or light sour cream, sliced green onions, extra cilantro

Step-by-Step Instructions

1. Preheat the oven. Set to 375°F (190°C).

   Lightly coat a 9×13-inch baking dish with cooking spray.

2. Make the tomato salsa. Dice the tomatoes and red onion. Mince the jalapeño (remove seeds for less heat). Chop a handful of cilantro.

   Toss with the juice of 1 lime, a pinch of salt, and black pepper. Set aside so the flavors meld.

3. Prepare the filling. In a nonstick skillet, add 1 teaspoon olive oil or spray. Sauté the diced yellow onion over medium heat for 3–4 minutes until softened.

   Add minced garlic and cook 30 seconds. Stir in shredded chicken, 1/2 teaspoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon smoked paprika, and a pinch of oregano. Add a splash of broth to keep it moist.

   Warm through and remove from heat.

4. Make a quick light enchilada sauce. In the same skillet, add the remaining oil (or spray). Sprinkle in 1 teaspoon chili powder, 1/2 teaspoon cumin, and 1/4 teaspoon smoked paprika; toast for 30 seconds. Stir in tomato sauce, tomato paste, and 3/4 cup broth.

   Simmer 3–5 minutes until slightly thick. Season with salt and pepper. If you prefer, use a store-bought low-fat, low-sodium enchilada sauce.

5. Warm the tortillas. Wrap the stack in a damp paper towel and microwave 30–45 seconds until flexible.

   This prevents tearing and removes the need for pan-frying in oil.

6. Assemble the enchiladas. Spread a thin layer of sauce on the bottom of the baking dish. Place a warm tortilla on a clean surface. Add about 2–3 tablespoons chicken filling and a light sprinkle of cheese.

   Roll snugly and place seam-side down in the dish. Repeat with remaining tortillas.

7. Top and bake. Pour the remaining sauce evenly over the tortillas. Sprinkle the rest of the cheese on top.

   Cover with foil and bake for 15 minutes. Remove foil and bake another 8–10 minutes, until the cheese is melted and edges are bubbly.

8. Finish with freshness. Let rest 5 minutes. Spoon tomato salsa over the enchiladas.

   Add a squeeze of lime and sprinkle chopped cilantro. Serve with a spoonful of nonfat Greek yogurt if you like a creamy contrast.

Storage Instructions

Store leftovers in an airtight container in the fridge for up to 4 days. Keep the salsa in a separate container to prevent sogginess.

Reheat enchiladas covered in the oven at 325°F (165°C) for 12–15 minutes, or microwave in 60–90 second bursts until hot.

For freezing, skip the fresh salsa and assemble the enchiladas with sauce and cheese. Wrap tightly and freeze for up to 2 months. Thaw overnight in the fridge, then bake covered at 350°F (175°C) until heated through.

Why This is Good for You

• Leaner protein: Chicken breast offers high-quality protein with less saturated fat than dark meat or beef.
• Lower fat technique: Warming tortillas instead of frying cuts oil without sacrificing texture.
• Fiber boost: Corn tortillas and tomatoes bring fiber, which helps fullness and steady energy.
• Sodium control: Using low-sodium broth and seasoning your own sauce keeps salt in check.
• Fresh produce: Tomato salsa adds vitamins A and C, plus brightness that reduces the need for heavy toppings.

What Not to Do

• Don’t over-sauce the tortillas. Too much liquid makes them fall apart.

  Aim for a thin coating.

• Don’t skip warming the tortillas. Cold corn tortillas crack and tear when rolled.
• Don’t drown in cheese. A modest sprinkle melts beautifully. Extra cheese adds fat without improving flavor that much.
• Don’t forget seasoning. Low-fat dishes need bold spice and acid. Taste and adjust salt, lime, and spices.
• Don’t bake uncovered the whole time. Covering first keeps everything moist; remove foil to finish melting and browning.

Alternatives

• Protein swaps: Use shredded turkey breast, rotisserie chicken breast, or canned low-sodium beans for a vegetarian version.
• Tortilla options: Whole-wheat tortillas work, though they’re less traditional.

  For gluten-free, stick with corn tortillas labeled gluten-free.

• Sauce shortcuts: A good-quality jarred red enchilada sauce is fine. Choose low-sodium and check for added sugar.
• Spice level: Add chipotle in adobo for smoky heat or extra jalapeño in the salsa. Keep it mild by removing seeds and membranes.
• Dairy tweaks: Use part-skim cheese or try a sprinkle of crumbled queso fresco; for dairy-free, use a light meltable plant-based cheese.
• Veggie add-ins: Fold in sautéed bell peppers, zucchini, or spinach to the filling for more volume and nutrients.

FAQ

Can I use rotisserie chicken?

Yes.

Use breast meat and remove the skin to keep it low-fat. Shred it and warm it with spices and a splash of broth so it stays juicy.

How do I keep corn tortillas from breaking?

Warm them until pliable and work quickly. You can also dip each tortilla briefly in warm sauce before rolling, but keep the dip short so they don’t get soggy.

Is there a way to make this even lower in fat?

Reduce cheese to a light dusting, use cooking spray instead of oil, and boost the filling with vegetables.

Serve with nonfat Greek yogurt instead of sour cream.

Can I make the salsa ahead?

Yes. Make it up to a day in advance and store it covered in the fridge. If it releases extra liquid, drain lightly or stir and adjust salt and lime before serving.

What side dishes go well with this?

Try a crisp cabbage slaw with lime, a simple corn and black bean salad, or cilantro-lime cauliflower rice for a lighter plate.

How many enchiladas does this make?

With 10–12 small tortillas and 2 cups of chicken, you’ll get about 4 servings, depending on appetite.

It’s easy to double for a crowd.

Can I use flour tortillas?

You can, but choose small, whole-wheat ones for a lighter option. They roll easily and bake well, though the flavor and texture differ from corn.

What if I don’t have tomato paste?

Skip it and simmer the sauce a bit longer to thicken, or add a spoon of mild salsa to deepen the flavor. Taste and adjust salt and spices.

Final Thoughts

These low-fat chicken enchiladas prove you don’t need heavy ingredients to get big, satisfying flavor.

With a few smart choices and a fresh tomato salsa, the dish feels bright, cozy, and weeknight-ready. Keep the steps simple, season boldly, and finish with lime and cilantro. It’s a reliable recipe you’ll keep coming back to—lighter, but still truly comforting.