Low Carb Chicken Enchilada Bake

Here's the Dish

This dish has all of the Mexican flavors and is packed full of nutrition! The high fiber wraps make this dish low in carbohydrates and high in protein, which will keep you feeling satisfied. Many chicken enchilada recipes average about 500-600 calories per serving, but this version slashed off more than 1/3 of the  calories and fat! Now you can have your favorite Mexican food without being weighed down!


The estimated total time to make this recipe is 40 Minutes.


Preheat oven to 375.  Spray a 9×9 inch baking dish with non-stick cooking spray.


In a medium bowl, mix chicken with the first 6 ingredients. in a separate small bowl, mix corn and black beans together.


Pour the chicken broth in a shallow bowl. Dip the tortilla’s in the chicken broth, just long enough to get them moist, (almost as you would dip bread in an egg mixture for french toast).


Layer 4 tortilla’s on the bottom of the prepared baking dish, followed by the chicken mixture, and ending with the corn and bean layer. Repeat the layers, ending with the tortilla layer.


Top with the shredded cheese, (and olives and green onions if desired). Bake for 25-30 min or until cheese is melted.


2.5 cupsChicken breast, cooked and shredded
1/2 cupCanned diced tomatoes 1
3/4 cupEnchilada sauce
1/2 cupSalsa
1 tspEnchilada seasoning 2
1/2 cupLow fat cottage cheese, blended smooth OR 4 oz (1/3 less fat) cream cheese, softened
1 cup Corn
1 cupBlack beans
4High fiber tortillas (such as La Tortilla brand), cut into quarters
1/2 cupShredded mozzarella or reduced fat cheddar cheese
1 1/2 cupChicken broth
OptionalToppings: Sliced black olives, chopped green onions

1 I used Rotel brand, diced tomatoes with lime juice and cilantro

2 You could also use taco seasoning

Katie's Tip!

This dish freezes really well! Make it ahead of time, freeze it, and bake it for an additional 10-15 minutes for a healthy meal on a busy night!

Nutrition Breakdown

6 Servings
232 Calories per Serving
20 g Carbohydrate
5 g Fiber
4 g Fat
31 g Protein
4 WWP+*

*Weight Watchers Points per serving


natalie @ southern fit foodie said:

MMMmmmm that is going to be on my menu next week! We love chicken enchiladas!

March 8th, 2012 — 1:21pm  |  Reply

Danitra Davis said:

How many layer did you make

March 2nd, 2014 — 10:01am  | 

Jo Williams said:

My kind of recipe – can’t wait to make it!!

March 8th, 2012 — 1:41pm  |  Reply

Danitra Davis said:

I made it sunday it was so good,

March 4th, 2014 — 4:38pm  | 

Lauren said:

About how many chicken breasts make 2.5 cups shredded?

March 9th, 2012 — 9:32am  |  Reply

Jana said:

Just found your blog and love it already! But, I don’t see a “Printer Friendly” button for the recipes…how do I print them without printing off the whole page?

March 9th, 2012 — 5:20pm  |  Reply

Haley @ Fit, Young, and Fabulous said:

Your bathing suit is SO cute! Where is it from!?

March 9th, 2012 — 8:28pm  |  Reply

Judy said:

This looks wonderful! Can you tell me what size baking dish you used?

March 9th, 2012 — 8:39pm  |  Reply

Katie Farrell said:

hi judy! i used an 9×9 square baking dish! :)

March 9th, 2012 — 9:01pm  |  Reply

jess said:

Have you ever made this with corn tortillas? Thanks!

March 9th, 2012 — 11:02pm  |  Reply

Sara said:

I made this twice with white corn tortillas and it was really, really good. I made mine gluten free by using GF corn tortillas from Trader Joes and Frontera enchilada sauce from Rick Bayless’ restaurant (availble at Kroger so I am sure other big retailers carry it). Frontera has green or red and either is very good in thise recipe. Thanks for a great comfort food recipe made healthy1

September 3rd, 2012 — 7:25am  | 

Christine said:

This looks delicious ~ what size package of tortillas do you use.

I just found your amazing site and can’t wait to work my way through it!

March 10th, 2012 — 9:17am  |  Reply

Pam Moore said:

Hi Katie,
I am new to your blog and I just love it! I have tried one of your recipes so far, chocolate muffins, delicious! Bless you for sharing. :) One question, is the 3pts WW value for the larger or smaller muffin? I look forward to trying more of your recipes. :)
Was checking out your vacation photos. Your trip looks like a wonderful time, very beautiful!
Take care, have a happy weekend!
Luna Pier, Michigan

March 10th, 2012 — 3:20pm  |  Reply

Laurie said:

Made this tonight.It was delish! Thanks for the recipe and for putting WW points on it!

March 11th, 2012 — 4:46am  |  Reply

wendy said:

This recipe is a hit in our house! Thanks Katie : )

March 11th, 2012 — 4:47am  |  Reply

wendy said:

This recipe is a hit in our house! Thanks Kaite : )

March 11th, 2012 — 4:48am  |  Reply

Yyvonne said:

I am so excited to try this recipe tonight!!! I do, however, agree with Jana….a “printer friendly” button at some point would be a BIG PLUS!! Thanks for sharing your recipes, they are always a big hit with my family!

March 11th, 2012 — 9:49am  |  Reply

JoBeth said:

I just put this in the oven! I did add cilantro (I had some that needed to be used), also I used Boca Meatless Crumbles. Thank you so much for this blog. I feel like my passion to cook is renewed :) ALSO, I really love that Weight Watcher points are posted!

March 11th, 2012 — 12:52pm  |  Reply

Stephanie said:

How much chicken mixture and corn/bean mixture in each layer?

March 11th, 2012 — 1:35pm  |  Reply

Brooke said:

I’m a little confused on the tortilla part, how exactly would you lay them, back into a cirle?

March 15th, 2012 — 7:36am  |  Reply

Jessica said:

This looks great! Can I freeze it? if so, what’s the beet way? Cook first prepare then freeze?

March 23rd, 2012 — 11:51am  |  Reply

KayNS said:

Absolutely amazing recipe!!! Really helpful for me in terms of widening my options for health foods that taste great. Thank you soooooo much.

April 28th, 2012 — 5:12pm  |  Reply

Brooke Bouis said:

Hi Katie- I have Celiac disease and found your website by a few months ago. I love it and am able to adjust almost any recipe into a GF one. Would you use corn tortillas for this recipe??? I didn’t see a GF option listed in the recipe but I totally could have missed it. ;) Oh, I know your sister Sarah a little but have been friends with Don and Diane (from FLA) for years. Thanks! Brooke

May 2nd, 2012 — 10:45am  |  Reply

Dashing Dish said:

hi brooke! thank you so much! you can certainly use corn tortillas for this recipe!

May 2nd, 2012 — 10:48am  | 

Stephanie said:

Hi Katie! I just wanted to say I love your new website and have loved every recipe I’ve tried of yours! I wanted to double check something for this recipe. I’m on Weight Watchers and when I put the nutritional facts into the calculator, it added up to 6 points plus per serving, but it says 4 points plus above. Do you know which one is right? It’s not much difference, but I try to be as accurate as possible. :) Thanks!!

May 7th, 2012 — 1:57pm  |  Reply

Dashing Dish said:

Thanks Stephanie! There might be a difference in the ingredients you used?

May 7th, 2012 — 2:57pm  | 

Dana said:

I made it for myself last night. The family was turned off by the black beans, but it was awesome. I brought the rest to work and my friends LOVED it, were looking for more!!!

May 8th, 2012 — 12:59pm  |  Reply

Great Chicken recipes said:

You can definitely see your enthusiasm in the work you write. The world hopes for more passionate writers like you who aren’t afraid to mention how they believe. Always go after your heart.

May 8th, 2012 — 9:23pm  |  Reply

Lauren said:

Made this recipe for a group last night. It was a hit, thanks so much! Looking forward to trying more of your wonderful recipes! :)

May 9th, 2012 — 11:46am  |  Reply

Suzanne said:

This was the first recipe I tried after stumbling across your website. It was so easy to make and absolutely delicious!! It’s going to be a regular in my home. Thank you for sharing!

May 10th, 2012 — 10:55pm  |  Reply

Debbie said:

This is circulating on Pinterst with the title “Low Carb Chicken Enchiada Bake”…since it’s got corn, beans, salsa, tomoatoes, etc in it I’m assuming that’s a mistake that someone added along the way?

May 22nd, 2012 — 12:12pm  |  Reply

Dashing Dish said:

nope…its correct! its made with low carb tortillas…and only has 20g carbs per serving plus tons of fiber… which makes it very low carb compared to a traditional enchilada bake

May 22nd, 2012 — 2:39pm  | 

Kristie said:

Green or Red Enchilada sauce?

July 9th, 2012 — 11:41am  |  Reply

Dashing Dish said:


July 9th, 2012 — 11:55am  | 

cass603 said:

Can I make this with turkey chopmeat? I have some i need to use and this seems like it might work with it.

July 18th, 2012 — 2:07pm  |  Reply

Dashing Dish said:


July 18th, 2012 — 7:29pm  | 

Stacey said:

Wow this is SO good!

August 20th, 2012 — 9:15pm  |  Reply

Sereta said:

I JUST made this & it is SOOOOOO DELICIOUS!!! THANK YOU!!!!

October 9th, 2012 — 7:19pm  |  Reply

Sereta said:

I just made this…SOOOO DELICIOUS!!

October 9th, 2012 — 7:25pm  |  Reply

Sereta said:

Just made this…SOOOO DELICIOUS!

October 9th, 2012 — 7:25pm  |  Reply

Sarah said:

This is amazing!! I doubled the cream cheese to make it even creamier, and added fresh chopped cilantro both in the ingredient mixture and as a seasoning on top. YUMMMMM. My roommate has already devoured half of it. I could make it every week.

December 17th, 2012 — 5:13pm  |  Reply

Jennifer said:

This meal is great! I have made it several times and my husband and I love it! It is so filling and delicious!

January 23rd, 2013 — 11:40am  |  Reply

Harmoni said:

I saw this on pinterest and thought it was worth A try….
It was AMAZING!!! I will definitely be making this again!
My husband and kids all liked it as well!

February 4th, 2013 — 7:08pm  |  Reply

Ainsley said:

loved this recipe, super easy and tasty! low cal too

February 7th, 2013 — 7:09pm  |  Reply

Kathryn Billingsley said:

Made this last night and my husband loved it! Love your web site!

March 5th, 2013 — 1:20pm  |  Reply

Martha schuster said:

This was really good! Totally satisfied my Mexican craving and kept me in my calorie zone. My daughter and husband loved it! Will totally add to rotation. Thank you for sharing!

March 5th, 2013 — 9:13pm  |  Reply

Dashing Dish said:

Glad it was a family hit :) Thanks!

March 5th, 2013 — 9:52pm  | 

Michaela said:

This recipe is so easy and delicious! I love it. Thank you.

May 13th, 2013 — 7:16pm  |  Reply

Aila said:

I was wondering, how many tortillas did you use total? Did you use the entire pack, so around 8-10?

May 17th, 2013 — 3:43pm  |  Reply

Kaila Wood said:

My husbands words “This is one of my favorites you have made in a long time”! It was a hit in our house :)

August 12th, 2013 — 10:33am  |  Reply

Lisa Espinoza said:

I made this dish for my family for New Year’s dinner and they LOVED it!! It’s easy and delicious!

January 1st, 2014 — 4:23am  |  Reply

Patti O'Brien said:

If I make this, freeze it, then cook it and refreeze it for a campout, would it work or be soggy?

March 28th, 2014 — 11:24pm  |  Reply

Dashing Dish said:

i would only freeze then bake once

March 29th, 2014 — 11:16am  | 

Toni said:

I made this with just four tortillas(all I had left) and some shredded turkey ( I baked a whole turkey yesterday).just dumped the turkey mixture on each folded over like a taco bean mixture, cheese, onion on top..covered…. (oh I laid the tortillas in the broth during prep so they were pretty soft)

August 24th, 2014 — 9:42pm  |  Reply

Toni said:

And our family slammed them..One huge one each!!

August 24th, 2014 — 9:43pm  | 

Jenna said:

I am making this for my freezer meal group and I am excited to try it! When you freeze it, do you take it out the night before to thaw in fridge and then add the extra 10-15 minutes or cook straight from freezer and add the 10-15 minutes? Thanks!!

January 9th, 2015 — 12:39pm  |  Reply

Dashing Dish said:

either :)

January 11th, 2015 — 2:49pm  | 

Casey Rea said:

Is the nutrition info for the cottage or cream cheese? I’d love to know the difference in the taste with each cheese. I’d like to use the cottage for less calories, but don’t want to hinder the taste. Thanks!

January 28th, 2015 — 3:41pm  |  Reply

Ashley Pearsall said:

Is there a dairy free option? Could you suggest a good swap for the cream cheese?

February 4th, 2015 — 12:22pm  |  Reply

Katie Farrell said:

about 1-1.5 lbs will equal out 2.5 cup of chicken breast! :)

March 9th, 2012 — 10:57am  |  Reply

Katie Farrell said:

i havent tried corn tortillas jess…but it would be great i’m sure! esp. with the step of dipping the tortillas in chicken stock first to soften them up a bit! :)

March 10th, 2012 — 4:57am  |  Reply

Katie Farrell said:

thank you so much Pam! :)

March 11th, 2012 — 4:37am  |  Reply

Katie Farrell said:

Thanks Christine! :) I used a large size tortilla… La Tortilla brand!

March 11th, 2012 — 4:38am  |  Reply

Katie Farrell said:

jo beth.. you made my year! :) i love that you said your passion for cooking is renewed… nothing could touch my heart more! thank you thank you thank you! :)

March 11th, 2012 — 3:50pm  |  Reply

Katie Farrell said:

hi stephanie, just divide it evenly between the layers! :) dont have to be exact since its a bake! :)

March 11th, 2012 — 3:51pm  |  Reply

Katie Farrell said:

hey brooke, you dont have to put them back together as a circle, you juts sort of lay them out to form a layer, (there will be gaps) :)

March 16th, 2012 — 4:23am  |  Reply

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