Healthy Chicken Enchiladas Recipe


There are two big deals in the Food Faith Fitness household: Brinner (breakfast for dinner) and Mexican food.

I, like most people, am totally into the “brinner” part of that statement (I’m pretty sure that I could eat oatmeal for every meal of my life, everyday forever and ever) How-ev-er, the Mexican part? It’s not really my “thang.”

Healthy Chicken Enchiladas Photo

Until these Chicken Egg White Enchiladas.

My hubby and I eat eggs every day because “an egg a day keeps the doctor away”

Or something like that.

Healthy Chicken Enchiladas Picture

But, sometimes (a lot) the hubs requests something a little different than plain, scrambled egg whites. Something with cheese. Something with “BAM” kind of flavor.

And, usually, something Mexican.

So, out on a mission I went. I needed to think of something that had flavor, cheese, BAM, and something Mexican to make the hubs happy. It also needed be healthy, but relatively simple to make, to keep me happy.

Healthy Chicken Enchiladas Image

When I came across these Chicken Enchilada Stuffed Peppers and these Cilantro Pesto Meatballs In Enchilada Sauce, I had an AHA moment! Great Mexican food did not have to be accompanied by a tortilla, and a ton of carbs to boot. I had a plan.

I thought “let’s combine the two big deals in our house into something that keeps the whole family happy.” And so, the Chicken Egg White Enchilada was born.

Healthy Chicken Enchiladas Pic

Instead of scrambling my usual egg whites, I let them cook like an omelet, flipping over half way to create a “tortilla.” As long as you use enough egg whites, they cook up nice and thick and are the perfect vessel to hold in all the saucy goodness.

Speaking of filling, it’s super simple! Mix up some onions, tomatoes, some spices (for the BAM!) and a little frozen corn and pulled chicken. Pop ‘er in the egg whites, roll it up, cover it with above mentioned saucy goodness…and cheese. Don’t forget about the cheese. It’s a key playa’.

File 1 - Healthy Chicken Enchiladas

Just like that, your dinner, or breakfast, is done.

And, guess what? You won’t even miss the tortilla. These enchiladas pleased both my breakfast and Mexican food loving husband AND my breakfast and healthy food loving self.

File 2 - Healthy Chicken Enchiladas

I could even go out on a limb and call them a fiesta for your taste buds?

Too much?

File 3 - Healthy Chicken Enchiladas
File 4 - Healthy Chicken Enchiladas
Healthy Chicken Enchiladas Photo

Healthy Chicken Enchiladas Recipe

Amber Bracegirdle
Healthy chicken enchiladas made with something you wouldn’t expect – egg whites! Sub them in for a tortilla and you’ve got a low carb dinner!
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Cuisine Tex Mex
Servings 2 2 enchiladas
Calories 492.38 kcal


  • 1 Boneless Skinless Chicken Breast shredded (about 1 cup)
  • 2 Egg Whites
  • 0.5 Olive Oil
  • 0.5 Onion chopped (about 1/4 cup)
  • 0.5 Garlic minced
  • 0.5 Fire Roasted Tomatoes blended in a food processor
  • 3 Salsa
  • 0.25 Red Chili Powder
  • 0.125 Cumin
  • 0.125 Smoked Paprika
  • 0.125 Crushed Red Pepper optional
  • Salt and Pepper to taste
  • 0.25 Frozen Corn if frozen, thawed
  • 0.5 Reduced Fat Shredded Cheddar Cheese
  • 0.75 Enchilada Sauce
  • 0.25 Avocado about half a large avocado
  • 0.25 Plain Greek Non Fat Yogurt
  • Salt and Pepper to taste


  • Bring a large pot of salted water to a boil and cook the chicken breast until it is no longer pink inside, about 15-20 minutes. Using two forks, shred the chicken and set aside to cool.
  • Preheat your oven to 400°F and spray a small baking dish (mine was 6×8) with cooking spray, set aside.
  • Spray a small, non-stick, frying pan with cooking spray and heat on high. Once hot, turn down the heat to medium/low and slowly pour 1/2 cup of liquid egg whites in, covering with a tight fitting lid. Cook until the top of the whites are just set and slightly bubbly (about 2-3 minutes). Remove the lid, carefully flip the egg whites and cook for an additional 2-3 minutes, or until the “tortilla” is cooked. Slide onto a plate and repeat with the remaining 1 1/2 cup egg whites.
  • While the egg whites are cooking, heat the 1/2 Tablespoon oil in a large pan on medium/high heat. Cook the chopped onion and garlic until soft, about 1-2 minutes. Stir in the blended tomatoes, salsa, chili powder, cumin, paprika and red pepper flakes, if using. Season to taste with salt and pepper.
  • Take one egg white “tortilla” and place 2 Tablespoons of the tomato sauce in a line along the bottom portion. Top with 1 Tablespoon of the thawed corn and 1/4 cup of shredded chicken. Roll up tightly and place in the prepared baking dish, securing with a toothpick if needed. Repeat for the remaining enchiladas.
  • Pour the enchiladas sauce evenly over the dish and top with the grated cheese.
  • Bake until the cheese is melted, 8-10 minutes.
  • While the enchiladas bake, add the avocado and Greek yogurt into a small food processor, and blend until well combined. Season to taste with salt and pepper.
  •  Serve the enchiladas hot with the avocado crema and cilantro.


Calories: 492.38kcalCarbohydrates: 19.19gProtein: 53.13gFat: 18.5gSaturated Fat: 4.25gSodium: 803.88mgFiber: 3.13gSugar: 6.38g
Keyword Baked, Chicken, Egg Whites, Enchiladas, Healthy Eating, Mexican, Spicy, Tex Mex
Tried this recipe?Let us know how it was!

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