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Healthy Chicken Enchilada Casserole - Comforting, Light, and Flavor-Packed

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

Ingredients
  

  • Chicken: 2 1/2 to 3 cups cooked, shredded chicken (rotisserie or poached)
  • Tortillas: 10–12 corn tortillas (6-inch)
  • Enchilada sauce: 2 to 2 1/2 cups red enchilada sauce (store-bought or homemade, mild or medium)
  • Cheese: 1 1/2 cups shredded part-skim mozzarella or Monterey Jack, plus 1/4 cup optional for topping
  • Beans: 1 can (15 ounces) black beans, drained and rinsed
  • Veggies: 1 red bell pepper (diced), 1 small yellow onion (diced), 1 cup frozen or canned corn (drained if canned)
  • Seasonings: 1 teaspoon ground cumin, 1 teaspoon chili powder, 1/2 teaspoon smoked paprika, salt and pepper
  • Greek yogurt or light sour cream: 1/2 cup (for mixing or serving)
  • Olive oil: 1 tablespoon
  • Fresh add-ons: 1 avocado, chopped cilantro, lime wedges, sliced jalapeños (optional)
  • Cooking spray for the baking dish

Method
 

  1. Prep the oven and pan: Preheat the oven to 375°F (190°C). Lightly coat a 9x13-inch baking dish with cooking spray.
  2. Sauté the veggies: Warm olive oil in a skillet over medium heat. Add onion and red bell pepper. Cook 5–6 minutes until softened. Stir in corn, cumin, chili powder, smoked paprika, and a pinch of salt and pepper. Cook 1 more minute. Remove from heat.
  3. Mix the filling: In a large bowl, combine shredded chicken, black beans, half of the sautéed veggie mixture, and 1/2 cup enchilada sauce. Add 1/4 cup Greek yogurt if you want a creamier texture. Toss until evenly coated.
  4. Layer the base: Spread 1/2 cup enchilada sauce on the bottom of the baking dish. Place a layer of corn tortillas over the sauce, tearing some to fit and cover the surface.
  5. Add filling and cheese: Spoon half of the chicken mixture over the tortillas. Sprinkle with 1/2 cup cheese. Add a thin drizzle (about 1/3 cup) of sauce.
  6. Repeat layers: Add another layer of tortillas, then the remaining chicken mixture, 1/2 cup cheese, and another drizzle of sauce.
  7. Top and finish: Add a final layer of tortillas. Pour the remaining sauce over the top and spread evenly. Sprinkle the last 1/2 cup of cheese (plus the extra 1/4 cup if you like it extra melty). Scatter the remaining sautéed veggies on top for color and texture.
  8. Bake: Cover with foil and bake for 15 minutes. Remove the foil and bake 10–12 more minutes, until the cheese is bubbling and lightly golden at the edges.
  9. Rest and garnish: Let the casserole rest 8–10 minutes so it sets for clean slices. Top with chopped cilantro, sliced jalapeños, and avocado. Serve with lime wedges and a dollop of Greek yogurt or light sour cream.