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Healthy Enchilada Casserole Recipe

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4.3 from 65 reviews

This Healthy Enchilada Casserole is a flavorful, layered Mexican-inspired dish featuring tender sweet potatoes, black beans, corn, and a zesty homemade enchilada sauce. It’s baked to bubbly perfection with plenty of cheese and tortillas, making a comforting and nutritious meal that’s perfect for a family dinner or meal prep. Optional toppings of avocado, cilantro, and sour cream enhance the creamy texture and fresh flavors.

  • Total Time: 55 minutes
  • Yield: 8 servings

Ingredients

Quick Enchilada Sauce

  • 12-ounce bottle of enchilada sauce (or use homemade 5-minute enchilada sauce)
  • 14.5 ounce can diced tomatoes (or tomato puree or tomato sauce)
  • ¼ cup water
  • 2 Tablespoons olive oil
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 2 teaspoons chili powder
  • ¼-½ teaspoon chipotle powder (optional)
  • 1 ½ teaspoon kosher salt
  • 2 garlic cloves (or 2 teaspoons granulated garlic)
  • 1 teaspoon oregano (optional, dry or fresh)

Filling

  • 2 Tablespoons olive oil
  • ½ an onion, diced
  • 4 cloves garlic, roughly chopped
  • 1 large yam or sweet potato, diced into ½ inch cubes (optional, can substitute 1 large bell pepper or zucchini)
  • 12-16 ounce bag frozen corn (regular or fire-roasted, or fresh corn)
  • 15-ounce can black beans, drained (or 2 cups cooked chicken, browned seasoned ground turkey, or beef)
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • 1 teaspoon kosher salt

Assembly

  • 12 x 6-inch corn or flour tortillas
  • 2-3 cups grated Mexican style cheese (or vegan cheese)
  • 4 ounce can green chilies (optional)

Toppings (Optional)

  • Diced avocado
  • Fresh cilantro
  • Sour cream

Instructions

  1. Preheat Oven: Set your oven to 400°F (200°C) to prepare for baking the casserole later.
  2. Make the Quick Enchilada Sauce: Combine all the sauce ingredients including the diced tomatoes, water, olive oil, apple cider vinegar, cumin, onion powder, chili powder, chipotle powder (if using), kosher salt, garlic, and oregano in a blender. Blend until smooth and set aside.
  3. Prepare the Filling: Heat olive oil in a skillet over medium heat. Add the diced onion, chopped garlic, and diced sweet potatoes. Cover halfway and sauté for about 10-12 minutes, stirring occasionally, until the sweet potatoes are tender and slightly steamed. Then, add the corn, black beans, cumin, chili powder, and kosher salt to the pan. Continue to sauté until everything is warmed through and well combined.
  4. Assemble the Casserole: Grease a 9×13 inch baking dish. Start by spreading ½ cup of the enchilada sauce to coat the bottom lightly. Lay down 4 tortillas evenly over the sauce. Spread half of the prepared filling over the tortillas, then scatter half of the green chilies (if using) and sprinkle 1 cup of cheese over the filling. Drizzle with another ½ cup of enchilada sauce. Repeat the layers with 4 more tortillas, the remaining filling, green chilies, and 1 cup of cheese. Top with the last 4 tortillas and spread the remaining enchilada sauce over them. Add any extra cheese on top if desired for a cheesier finish.
  5. Bake the Casserole: Cover the dish tightly with foil, placing parchment paper between the foil and casserole to prevent sticking. Bake in the preheated oven for 30 minutes. Then uncover and bake for an additional 10 minutes until bubbly and cheese is melted and golden on top.
  6. Garnish and Serve: Once baked, garnish your enchilada casserole with diced avocado, freshly chopped cilantro, and a dollop of sour cream to add creaminess and fresh flavor. Serve warm and enjoy!

Notes

  • Covering the skillet halfway when sautéing sweet potatoes helps them steam and cook evenly without drying out.
  • You can substitute sweet potatoes with bell peppers or zucchini if preferred or based on availability.
  • For added protein variation, swap black beans for cooked chicken, ground turkey, or beef as desired.
  • Use parchment paper between the foil and casserole to prevent the foil from sticking to the cheese on top.
  • Adjust chipotle powder or add canned chipotle pepper, smoked paprika, or cayenne to customize heat level.
  • This recipe works well with either corn or flour tortillas depending on your preference or dietary needs.
  • Author: Madelynn
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Casserole
  • Method: Baking
  • Cuisine: Mexican
  • Diet: Vegetarian