Low-Fat Chicken Enchilada Casserole Recipe

This low-fat chicken enchilada casserole is a spicy, cheesy, and deeply satisfying dish that doesn’t wreck your diet. With only 6 grams of fat per serving, it brings all the bold flavors of traditional enchiladas—tender chicken, tangy sauce, warm spices—without the greasy guilt. Perfect for anyone eating low-fat, high-protein, or trying to lighten up their Mexican food favorites.

About This Recipe

Think layers of shredded chicken, whole grain tortillas, salsa-infused enchilada sauce, and a touch of melty cheese, all baked until hot and bubbly. The texture is like a cross between a lasagna and an enchilada—soft, saucy, and comforting with just enough structure to hold together.

It’s incredibly easy to make and works well for meal prep or feeding a hungry family. The ingredients are simple, the prep is fast, and the flavor payoff is big.

Why This Recipe Belongs in Your Diet

By swapping traditional fried tortillas and heavy cheese with baked whole grain tortillas, low-fat cheese, and nonfat Greek yogurt in the sauce, this casserole keeps fat low and protein high. Each serving is filling without the bloat and packs enough fiber to keep you full for hours.

What You’ll Need (Ingredients)

We’re using lean ingredients and smart swaps to keep the flavor bold and the fat low.

• 2 cups cooked, shredded chicken breast: Lean and protein-rich—perfect for casseroles.
• 1 cup nonfat plain Greek yogurt: Creates a creamy, tangy base without the fat of sour cream.
• 1 1/2 cups red enchilada sauce (low-sodium if possible): Choose one with clean ingredients and a kick of spice.
• 1/2 cup salsa (mild or medium): Adds a fresh, zesty layer of flavor.
• 1/2 teaspoon cumin: Enhances the warm, smoky profile.
• 1/2 teaspoon garlic powder: Adds depth without fat.
• 6 small whole wheat tortillas, cut into quarters: A fiber-rich swap for traditional tortillas.
• 1/2 cup low-fat shredded Mexican cheese blend: Just enough to melt and bind without overdoing it.
• Chopped cilantro and green onions (optional): For fresh garnish and flavor boost.

How to Make Low Fat Chicken Enchilada Casserole

1. Preheat oven to 375°F (190°C) and lightly spray a 9×9-inch baking dish.
2. Make the sauce: In a bowl, mix Greek yogurt, enchilada sauce, salsa, cumin, and garlic powder until smooth.
3. Layer the casserole: Spread a few spoonfuls of sauce in the bottom of the dish.
4. Add a layer of tortilla pieces, then top with a portion of the shredded chicken, sauce, and a sprinkle of cheese.
5. Repeat layers until all ingredients are used, finishing with sauce and a light layer of cheese on top.
6. Cover with foil and bake for 20 minutes.
7. Remove foil and bake another 10 minutes, until hot and bubbly.
8. Cool for 5 minutes, then top with cilantro and green onions if using.

Recipe Tips and Variations

• Add black beans or corn for more texture and fiber.
• Use green enchilada sauce if you prefer a tangier flavor.
• Spice it up with a pinch of chipotle powder or diced jalapeños.
• Serve with shredded lettuce, tomatoes, or a dollop of salsa on the side.

How to Store Leftovers

Let the casserole cool completely, then cover and refrigerate for up to 4 days. Reheat in the microwave or oven. You can also freeze individual portions for up to 2 months—thaw overnight and reheat until hot.

Nutrition Facts

• Serving Size: 1 square (1/6 of dish)
• Calories: 280 kcal
• Fat: 6 g
• Carbohydrates: 21 g
• Protein: 25 g
• Sodium: 360 mg