Chicken Enchiladas with Rice (650 Cal, 38g Protein)

Chicken Enchiladas with Rice (650 Cal, 38g Protein)

Classic chicken enchiladas rolled in soft tortillas, smothered in red enchilada sauce and melted cheese, served over Mexican rice and beans. 650 calories with 38g of protein and 8g of fiber for a satisfying, high-fiber dinner. Ready in 40 minutes with a simple stovetop-and-oven method — perfect for meal prep since it reheats well for up to 3 days.

Ingredients

• 1 cup cooked chicken breast, shredded
• 1 cup tortillas, cut into strips (or 3 small corn tortillas)
• 1 cup cooked brown rice
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup red enchilada sauce
• 1/3 cup shredded Mexican-blend cheese
• 1/4 cup onion, diced
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/4 cup mild salsa
• Salt and black pepper, to taste
• Fresh cilantro, chopped (for garnish)

Instructions

1. Preheat oven to 375°F and lightly grease a small baking dish.
2. Heat olive oil in a skillet over medium heat. Sauté onion and garlic until softened, about 3 minutes.
3. Stir in shredded chicken, cumin, chili powder, salt, and pepper. Cook 2 minutes until fragrant.
4. Warm tortillas briefly in the microwave to make them pliable. Spoon chicken mixture down the center of each, roll up, and place seam-side down in the baking dish.
5. Pour enchilada sauce evenly over the rolled tortillas and top with shredded cheese.
6. Bake for 15-20 minutes until the sauce is bubbly and the cheese is melted.
7. Cook brown rice with beans and salsa during the bake time.
8. Serve enchiladas over the Mexican rice and beans, garnished with cilantro.

Nutrition Facts

Tips

• Use leftover rotisserie chicken to save time and add extra flavor.
• Smother the enchiladas in sauce just before baking so the tortillas don’t get soggy.
• Meal prep: Double the recipe and store in 2-cup containers for up to 3 days. Reheat at 350°F for 10 minutes or microwave in 90-second intervals.
• Per 100g: approximately 195 calories, 11g protein, 20g carbs.

Chicken Enchiladas with Rice: Serving Size, Calories, and Protein

This recipe makes one complete dinner serving: enchiladas, brown rice, and black beans together provide 650 calories, 38g of protein, and 8g of fiber. The number reflects the amounts listed in the recipe, including the tortillas, cheese, enchilada sauce, rice, and beans. If you change the rice, cheese, or sauce portion, recalculate the serving rather than assuming the same nutrition.

Chicken Enchiladas FAQs

Can I use rotisserie chicken?

Yes. Leftover rotisserie chicken works well here and saves time. Use 1 cup of shredded meat from a standard rotisserie chicken. The nutrition estimate already assumes cooked chicken breast, so the calorie total stays the same.

How do I reheat chicken enchiladas without drying them out?

Cover the baking dish with foil and reheat at 350°F for 10–12 minutes, or microwave individual portions in 90-second intervals with a damp paper towel over the top. The foil or towel traps steam and keeps the tortillas from drying out.

Can I make this with less cheese?

Reduce the cheddar from 1/3 cup to 2 tbsp to save about 55 calories and 5g of fat per serving. Recalculate the nutrition with the exact brand and amount you use.

For another high-protein chicken dinner, try chicken parm pasta or browse our low-calorie meal prep guide.