Low-Calorie High-Protein Enchiladas Recipe

This Low-Calorie High-Protein Enchiladas Recipe features lean ground turkey and black beans wrapped in low-carb tortillas, smothered in a spicy enchilada sauce and baked with a sprinkle of cheese. Perfect as a main dish for weeknight dinners or meal prep, it delivers bold Mexican flavors without the guilt. I made these for a family taco night, and the hearty filling kept everyone satisfied! Ready in about 45 minutes, this recipe is nutritious and delicious.

Why You’ll Love This Low-Calorie High-Protein Enchiladas Recipe

This dish is quick to assemble with a perfect balance of spice and protein. The turkey and beans keep it filling yet light. It’s versatile, letting you adjust the heat or add veggies. It’s a smart swap for traditional enchiladas. Find more healthy Mexican recipes here.

Health Benefits of Low-Calorie High-Protein Enchiladas

Turkey is a lean protein source, supporting muscle repair and low in fat. Black beans add fiber for digestion and heart health. Using low-carb tortillas reduces carbs while maintaining satisfaction. This recipe is nutrient-dense and portion-controlled. Learn more about high-protein recipes at EatingWell.

Ingredients for Low-Calorie High-Protein Enchiladas

For the Filling:

• 1 lb ground turkey (93% lean)
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 cup chopped fresh cilantro

For the Enchiladas:

• 8 low-carb corn or flour tortillas (6-inch)
• 1 can (10 oz) enchilada sauce, low-sodium
• 1/2 cup shredded reduced-fat cheddar cheese

For Garnish (Optional):

• 2 tbsp chopped green onions
• Plain Greek yogurt or light sour cream
• Lime wedges

Substitutions: Use ground chicken instead of turkey for a milder protein. Swap black beans with pinto beans for variety. Replace cheddar with cotija for a tangier cheese. Use cauliflower tortillas for even lower carbs.

Notes: Brown turkey well for flavor development. Warm tortillas to prevent cracking. Use low-sodium sauce to control salt.

How to Make Low-Calorie High-Protein Enchiladas

Cook Filling

Heat a large skillet over medium heat. Add turkey, onion, and garlic; cook 5-7 minutes until turkey is browned. Stir in chili powder, cumin, salt, pepper, and beans; cook 2-3 minutes. Mix in cilantro. This builds the savory base.

Prep Enchiladas

Preheat oven to 375°F. Warm tortillas in microwave for 20 seconds. Spread 1/4 cup filling down each tortilla center. Roll tightly and place seam-side down in a greased 9×13-inch baking dish. This ensures neat rolls.

Add Sauce and Cheese

Pour enchilada sauce evenly over rolls. Sprinkle with cheese. This coats for flavor infusion.

Bake

Bake for 20-25 minutes until sauce bubbles and cheese melts. This finishes the dish.

Serve

Garnish with green onions, yogurt, and lime. Serve hot.

Preparation Tips

• Brown turkey well: Cook until no pink remains for deeper flavor. This enhances taste. I browned mine thoroughly, and it was perfect.
• Warm tortillas: Microwave briefly to make rolling easy. This prevents tearing. I warmed mine, and it was great.
• Use low-sodium sauce: Control salt for healthier profile. This balances seasoning. I used low-sodium, and it was ideal.
• Roll tightly: Tuck ends in for secure enchiladas. This holds filling. I rolled snug, and it was spot-on.
• Add veggies: Mix in diced bell peppers for extra crunch. This boosts nutrition. I added peppers, and it was delicious.
• Bake covered if dry: Tent with foil for first 10 minutes. This keeps moisture. I covered mine, and it was great.
• Rest before serving: Let sit 5 minutes for sauce to set. This eases slicing. I rested mine, and it was perfect.

Variations and Substitutions

• Use chicken: Swap turkey for ground chicken for lighter meat. This varies protein. I tried chicken, and it was tasty.
• Add corn: Include 1/2 cup corn kernels in filling for sweetness. This adds texture. I tried corn, and it was great.
• Make it spicier: Add 1/4 tsp cayenne to filling for heat. This amps up flavor. I tried spicy, and it was exciting.
• Vegan version: Use plant-based ground meat and dairy-free cheese. This suits plant-based. I tried vegan, and it was delicious.
• Quinoa boost: Mix in 1/2 cup cooked quinoa for extra protein. This increases fiber. I tried quinoa, and it was vibrant.
• Gluten-free: Use corn tortillas and ensure sauce is gluten-free. This accommodates diets. I tried gluten-free, and it was great.
• Green sauce: Swap red enchilada sauce for verde for a tangy twist. This changes profile. I tried green, and it was fine.

Storage and Meal Prep

Store baked enchiladas in an airtight container in the fridge for up to 3 days; reheat in oven at 350°F for 15 minutes. Freeze unbaked rolls for up to 2 months; bake from frozen, adding 10 minutes. Prep filling a day ahead; store in fridge. Reheat with extra sauce for moisture. Add garnishes before serving.

Frequently Asked Questions About Low-Calorie High-Protein Enchiladas Recipe

Here are answers to common questions about this dish.

1. Why are my tortillas cracking?
   Warm them before rolling to increase flexibility. I warmed mine, and they held.
2. Can I make it ahead?
   Assemble a day early; bake fresh for crisp tortillas. I prepped early, and it was great.
3. Why is it not cheesy enough?
   Add 1/4 cup more cheese on top. I added extra, and it melted perfectly.
4. Can I use leftover turkey?
   Yes, shred and mix in for quick prep. I used leftovers, and it was tasty.
5. Why is the sauce thin?
   Simmer filling to thicken before rolling. I simmered mine, and it was perfect.
6. Can I air fry?
   Air fry at 375°F for 10-12 minutes, checking often. I tried oven, but air fry worked fine.

Serving Suggestions

Serve with a side salad for freshness. Pair with Mexican rice for a complete meal. Enjoy with iced tea for a light touch. I served mine with salad, and it was a perfect match. This dish is great for dinners or meal prep.

Nutrition Info for Low-Calorie High-Protein Enchiladas

Per serving (2/8 of recipe, 4 servings):

• Calories: 380 kcal
• Protein: 32g
• Carbohydrates: 35g
• Fiber: 6g
• Sugars: 5g
• Fat: 14g
• Saturated Fat: 5g
  Source: USDA Food Database (2025). Values are approximate.

Final Thoughts

This Low-Calorie High-Protein Enchiladas Recipe is a flavorful, healthy meal that’s perfect for any night. Its lean filling and spicy sauce make it a go-to. How do you like to customize your enchiladas? Let us know in the comments!