Healthy Vegetarian Enchilada Pie

I LOVE enchiladas!

The flavors, the texture, the pure yumminess makes me happy.

But, what doesn’t make me happy is the usual calorie and fat content of these Mexican masterpieces. A Tres Enchiladas from On the Border has this: 1050 Calories, 48 grams of fat, 109 grams of carbs and a massive 2500mg of sodium. All for 10.99 + tax and tip.

Not to mention that On The Border doesn’t even have a vegetarian enchilada option (besides cheese) as is common with most Mexican restaurants.

What’s an enchilada lovin’, healthy eater, mostly vegetarian, but too lazy to roll enchiladas person to do?

My vegetarian enchilada pie is perfect for those that love Mexican flavors, yet want to enjoy healthier Mexican food options.

I love this recipe because it is easy to make, it’s healthy, tastes delicious, and serves the whole family. This recipe is also cheese-free for those that are cutting back on the dairy and saturated fat.

Healthy Vegetarian Enchilada Pie

Print Recipe

This vegetarian enchilada pie recipe is perfect for those that love Mexican flavors, yet want to enjoy healthier Mexican food options.

Servings 9

Calories 256

Ingredients

• 1 pack of soft corn tortillas (12)
• 1 can crushed tomatoes
• 2 cans black beans
• 1 medium onion
• 1 red bell pepper
• 2 avocados
• 1 package of enchilada sauce mix
• 3 cups spinach raw, chopped
• Jalapeños or hot sauce to taste

Instructions

• Make your enchilada sauce using the can of tomatoes, packet of sauce and 1/2 can of water. Set aside and keep hot. (Disclaimer: this isn’t traditional red enchilada sauce since it contains tomatoes, but the traditional sauce is high in fat.)
• Chop your onion, red bell pepper, and then saute lightly in a large skillet with a little olive oil or coconut oil. Add black beans and jalapeños or hot sauce. Add spinach at the end to wilt.
  
• In a large 9×13 baking dish begin layering the ingredients:, Some sauce, Corn tortillas, Layer of filling, Layer of sauce, Tortillas… and so on.
• Finish with a layer of tortillas, the rest of the sauce, and arrange sliced avocado’s on top.
  
• Bake in a 350° oven for about 30 minutes. (If the ingredients were cold prior to assembling, longer baking time is required.)

Nutrition

Calories: 256kcal | Carbohydrates: 42g | Protein: 9.7g | Fat: 5.8g | Fiber: 13g

Not vegetarian? Adding 2 pounds (32 ounces raw) of cubed or shredded chicken breast will boost the protein.

Per serving (with extra chicken): Calories: 366

• Protein: 33 grams
• Carbs: 42 grams
• Fat: 6.8 grams
• Fiber: 13 grams

Serving Suggestions

I like to serve my enchilada pie with some fresh cilantro (aka coriander) and either a tablespoon of greek yogurt or some plain kefir drizzled over the top. A crisp green salad is also a great combination with this vegetarian enchilada pie.

If you love enchiladas, this is a healthy way to enjoy them without all the fat and calories you would find in traditional enchiladas, while greatly increasing their nutrition as well.

And, no rolling required!

By Ted Kallmyer (ISSA-certified nutrition coach)

I help people drop unwanted pounds without sacrificing their favorite meals or battling hunger.

Get nutrition assessment or explore 1-on-1 coaching.