This is not the classic saucy Enchiladas recipe, but our take on something deliciously Mexican that we’ve made healthy.  This science and strength household creation is a combination between a rice and meat filled burrito and baked with cheese enchilada. 

Here we’ve cut down on the various style of sauces (mole, white cheese, or the classic chilli pepper sauce) to keep the calorie count down but, rest assure our homemade mix is still satisfyingly moist and juicy.   We’ve also used whole wheat rice and black beans to increase the fiber content of this dish.  High-quality, filling meat protein from the roast chicken completes this one-pot wonder.  All these healthy ingredients combined allow for a treat like white flour tortillas if you so desire. 

These enchiladas can be assembled a day in advance and warmed-up right before serving.  Making them the perfect pot-luck dish that will have everyone asking for the recipe.

Easy-bake, healthy Enchiladas Recipepot luck recipe enchiladas

Serving:  10-12 large enchilada wraps

Meat of 1 whole roast chicken (we use store bought)

2 Cups cooked rice (leftover plain whole wheat rice work great)

1 19oz Can Black Beans

2 tbsp oil (we use Extra-version olive oil)

2 cloves garlic (minced or grated) 

2 coloured bell peppers (small dice)

1 medium onion (small dice)

2 large tomatoes (small dice)

1 tbsp cumin powder

1 tbsp taco seasoning (we use store bought)

1 tsp salt (keep on the low side as added cheese will increase salt flavour)

1 tsp ground pepper to taste

(option for extra spice) — 1/2 tsp of fresh red/green chilli  or dry pepper flacks to taste

1/4 cup chopped cilantro

1 cup of shredded cheddar cheese (we use marble)

10 tortillas of choice (whole wheat for a healthier version)


Preheat oven to 350 degrees, if serving same day. 

Remove and shred meat (bite size pieces) of 1 whole roast chicken.  Keep meat and discard skin and bones.

Thoroughly rinse a can of black beans, wash a few times.  Place in strainer to dry and set-aside.

In a large skillet over med-high heat,  add in the EVOO.  Lightly sauté the garlic, carful not to colour or burn.  Add in the diced bell peppers and onions.  Cook until soft, about 5 minutes. 

Add in the spices—cumin powder, taco seasoning, salt and pepper, optional extra chilli.  Sauté for 1-2 minutes.

Add in the diced tomatoes and stir for 1-2 minutes creating a sauce.  Taste this mixture and adjust seasoning as needed.  Careful not to over-season with salt as you’ll be adding cheese at later step.

To the above mixture, fold in the shredded chicken, rice and black beans.  Warm everything through for 1-2 minutes.  Remove from heat and add in only 1/2 cup of grated cheese, save other half for later.  Add in the chopped cilantro and mix. 

Roll-up, wrap 3/4 cup of filling into each tortilla.  Line-up tortillas in over-prof baking dish. 

Sprinkle the top with remaining cheese. 

At this point, you can cover this mixture and store in fridge for the next day or, it’s ready to bake.

Place in oven and bake for 5-10 minutes—longer 15-20 minutes if baking the next day (as mixture will be cold from the fridge). 

Final broil for 5 minutes to brown cheese and make tortillas crispy.

Serve alongside homemade healthy guacamole and sour cream if desired. 

We hoped you enjoyed this recipe, if so, please share it on your favourite social media so, we can get on google’s radar.  Fell free to leave us a comment and start a discussion on the topic.

If you are looking to make changes towards a more healthier you be sure to learn more about our food and training books:

The No-Diet Book

Stronger Leaner Faster Her

Stronger Leaner Faster Him