Macro Recipes and Meal Ideas

Healthy Vegetarian Enchilada Pie

By Ted KallmyerUpdated June 14, 2022

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

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 kcal


  • 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


  • 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.)


Calories: 256kcalCarbohydrates: 42gProtein: 9.7gFat: 5.8gFiber: 13g
Tried this recipe?Let us know how it was!

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!

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.


  • LuckyK7777 .

    As a Californian, I might have to try that ! 🙂
    But I am a CHEESEAHOLIC…. I’ve got to work in a couple tablespoons somewhere.
    How about some cottage cheese in the filling, and just a sprinkle of cheddar (low fat if need be, but it rarely tastes good to me) on top?

    Kraft also has some fairly good tasting (when blended into other food) cheese slices made with 2% milk.

    • LuckyK7777 .

      Actually I just remembered that Weight Watchers used to have a frozen cheese enchilada meal that was so good, you wouldn’t believe it was low in calories, but they discontinued it.
      The closest I could find to it was from Amy’s vegetarian frozen food, It’s a little bit of a splurge in the 300 calorie range (1 enchilada with rice and black beans), but hey!

      • Ted

        Cedarlane also makes/made something like this as well in the frozen food section.., but they are like $4 a meal. I can make the whole tray for about $4-6. 🙂

    • Ted

      Cheese would definitely work, but would increase the calories and sat. fat. In my healthy eating journey, I’ve really learned to cut back on the dairy I eat. I may have some cheese from time to time but it is no longer part of my daily diet. Don’t get me wrong, I love the taste but it just isn’t very healthy. I find that the avocado adds the creaminess without the bad fat.

      I would recommend that you make it first without cheese and see how you like it. 🙂

  • Sue Knorr

    Sounds delicious! Being the Zone girl that I am, I’d nix the tortillas (maybe sub something, but haven’t decided what) and serve some lean protein along side.

    • Ted

      Sadly, without the corn tortillas I don’t think we could call it enchiladas. 🙂

      • Sue Knorr

        I realize, but regardless, for those of us who don’t partake of corn, with the enchilada seasonings it would still taste great. 🙂

  • spectra311

    This looks awesome! I think that if I made it, I’d probably only do it for a large group of people because I don’t think the avocados would stay green long if I tried to eat it as leftovers later on. My husband loves enchiladas and I don’t make them often because they’re so high in calories, but I bet he’d love this!

    • Ted

      I make this about once a month and I usually just put fresh avocado on it as I eat a slice instead of baking it with the avo. If you make it for a dinner party then yes put the avo on top prior. 🙂 It tastes the same either way, which is delicious!