Chicken + Cauliflower Rice Enchilada Bake

We both love Mexican food (…who doesn’t!?), and one of our go-to dishes—when eating it out or even cooking Mexican ourselves—is enchiladas. If you’ve ever made enchiladas, you know that they’re definitely labor-intensive. But, SO yummy. With this casserole, we ditched the labor without sacrificing the deliciousness.

We love the challenge [adventure] of lightening up our favorite, typically indulgent meals, and still being just as satisfied with the final product. In this casserole, we snuck in extra veggies…hellooooo, cauliflower rice—the unicorn of vegetables this past year. The Greek yogurt for sour cream swap never gets old either!

Start chopping and you won’t miss rolling all those enchiladas with this recipe!

Chicken + Cauliflower Rice Enchilada Bake


  • 2 cups shredded chicken breast
  • 10 oz cauliflower rice (fresh or frozen)
  • 15 oz can black beans, drained and rinsed
  • 2 cups red enchilada sauce
  • 1/2 white onion, chopped
  • 2 cloves garlic, minced
  • 8 6″ corn tortillas, halved
  • 1 tsp extra virgin olive oil
  • 1 tsp cumin
  • 1 tsp salt
  • 3/4 cup low-fat shredded Mexican cheese blend
  • optional toppings: plain nonfat Greek yogurt, diced avocado, diced tomato, cilantro (if you must)


  1. Preheat oven to 350°F.
  2. Evenly spread 1/4 cup enchilada sauce in a 13×9″ baking dish and top with an even layer of half of the corn tortillas. Set aside.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic, stirring occasionally, until onion is translucent (about 4-5 minutes). Add cauliflower rice, cumin, and salt, and stir to combine. Cook, stirring occasionally, until cauliflower rice is soft (about 5 minutes).
  4. Place cauliflower rice mixture in a large mixing bowl with shredded chicken, black beans, and 1 1/2 cup enchilada sauce. Stir until thoroughly combined. Adjust salt to taste, if needed, and add mixture to prepared baking dish.
  5. Top with an even layer of remaining corn tortillas, remaining 1/4 cup enchilada sauce, and sprinkle cheese evenly overtop.
  6. Cover with foil and bake for 25-30 minutes. Top with desired toppings before serving.

Yield: 6 servings

322 calories per serving • Fat: 6.8g • Carbohydrates: 37.7g • Protein: 28.4g

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