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High-Protein Chicken Enchilada Bake (Lightened Up!) - Easy, Flavor-Packed, and Weeknight-Friendly

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 3 cups cooked, shredded chicken (rotisserie or poached)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) corn kernels, drained (or 1.5 cups frozen corn)
  • 1 medium yellow onion, finely diced
  • 1 bell pepper, diced (any color)
  • 2 cups red enchilada sauce (store-bought or homemade)
  • 1 cup plain nonfat Greek yogurt
  • 1 cup low-sodium chicken broth (divided; 1/2 cup for sautéing if needed, 1/2 cup for thinning sauce)
  • 1 tablespoon olive oil (or avocado oil)
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika (optional but great)
  • 1/2 teaspoon garlic powder
  • Salt and black pepper, to taste
  • 8–10 corn tortillas (street-size or standard, cut in halves if large)
  • 1.5 cups shredded part-skim mozzarella or Mexican blend
  • 1/4 cup chopped fresh cilantro (plus more for garnish)
  • Optional toppings: sliced jalapeños, diced avocado, green onions, lime wedges, hot sauce

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly spray a 9x13-inch baking dish with nonstick spray.
  2. Sauté vegetables: In a large skillet, heat olive oil over medium. Add onion and bell pepper with a pinch of salt. Cook 5–6 minutes until softened. If the pan gets dry, splash in a bit of broth.
  3. Season the mix: Stir in cumin, chili powder, smoked paprika, and garlic powder. Cook 30 seconds until fragrant.
  4. Add beans and corn: Stir in black beans and corn. Cook 2 minutes to warm through. Remove from heat.
  5. Make the lightened sauce: In a bowl, whisk enchilada sauce with Greek yogurt and 1/2 cup broth until smooth. Season with salt and pepper. The sauce should be pourable, not watery.
  6. Combine with chicken: In a large bowl, toss shredded chicken with half of the sauce and half of the cilantro. This keeps the chicken juicy as it bakes.
  7. Layer the bake: Spread a thin layer of the remaining sauce on the bottom of the dish. Add a layer of tortillas (tear or overlap to cover). Spoon on half the chicken, then half the bean-corn mixture, then a third of the cheese.
  8. Repeat: Add another layer of tortillas, the rest of the chicken, the rest of the bean-corn mixture, and another third of the cheese.
  9. Top and bake: Finish with a final layer of tortillas, the remaining sauce, and the remaining cheese. Cover loosely with foil and bake 20 minutes.
  10. Uncover and finish: Remove foil and bake 10–12 more minutes, until bubbly and lightly browned at the edges.
  11. Rest and garnish: Let it rest 10 minutes to set. Sprinkle with remaining cilantro. Add optional toppings like jalapeños, avocado, and a squeeze of lime.
  12. Serve: Slice into squares and serve warm. Great with a simple side salad or roasted veggies.