Healthy Vegetarian Enchiladas
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.These healthy vegetarian enchiladas are packed with sauteed bell peppers, onions, and a rich enchilada sauce, all wrapped in soft tortillas and topped with melted cheese. This meal is not only satisfying and tasty, but quick to make too. I have it ready for my family in just 35 minutes.
Enchiladas are one of my favorite Tex-Mex dishes, and this healthy enchilada recipe means I get all the flavor but none of the guilt. I focus on using fresh, nourishing ingredients and just enough cheese to bring everything together. And when I want a fully plant-based version, I make my easy vegan chickpea and spinach enchilada, which is equally delicious. Next time you are craving Mexican food, make your own healthy version at home.
I have created more enchilada recipes than I can remember, and while I do enjoy my vegan enchilada casserole, sometimes I need some proper cheese to bring that extra bit of comfort. And despite my kids being picky eaters, they have always enjoyed enchiladas. Maybe it’s because the veggies are hidden away beneath cheese, sauce, and soft tortillas. Ha! Either way, I love that I can really push the nutritional value with this dish, and still deliver something comforting and familiar.
👩🏽🍳 Why I Love This Recipe
As a nutritionist, I appreciate that these healthy vegetarian enchiladas deliver fiber and nutrients from wholesome ingredients while still giving off the energy of a classic comfort food. The bell peppers and onions bring natural sweetness and textures, while the warm spices, sauce, and cheese tie everything together in a flavorful base.
Getting the texture right is what really makes this recipe work. I cook the vegetables until they are tender but not soft, so they still hold their shape once baked. Layering the sauce carefully is key to keeping everything moist without soaking the tortillas. I bake the enchiladas just until the cheese melts, which allows the flavors to come together while keeping the tortillas intact.
One of my more memorable healthy enchilada dinners was born out of an error on my part. I was ordering a few groceries online for delivery, and did not realize that I somehow ordered 3 times the amount of bell peppers I needed. When the order arrived, I laughed and was about to send it back when I decided to make a few trays of enchiladas. I kept one for our dinner, sent a tray home with a client, gave one to my husband’s colleague, and kept one in our freezer for emergencies. If you like prepping and freezing meals, these enchiladas are perfect for
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🥘 Ingredients
I use simple ingredients to build these flavorful and healthy enchiladas. This is what I use:
Bell peppers: I slice a mix of red, yellow, and green bell peppers for sweetness, color, and texture.
Red onion: Thinly sliced red onion adds a slightly sharp, savory note with an understated sweetness.
Olive oil: I cook the vegetables in olive oil to soften and release their flavors.
Spices: I season with cumin, chili powder, and salt, or I use some of my homemade Old El Paso Taco seasoning if I want a bit more heat.
Enchilada sauce: Store-bought enchilada sauce works well and is convenient, but I make sure to use a good-quality vegetarian enchilada sauce with no added sugar if possible.
Tortillas: I use whole wheat or corn tortillas, but if I have the time, I like using my own almond flour tortillas too.
Mexican cheese blend: Shredded cheese made without animal rennet gives me a luscious topping that finishes off the dish nicely.
Cilantro: I add fresh chopped cilantro before serving for a zesty note
🔪 How To Make
This is the step-by-step process I follow whenever I make these healthy veggie enchiladas:
Saute veggies: I heat olive oil in a skillet over a medium-high heat, then saute the sliced peppers and onions until softened before adding the seasoning and cooking for 2 more minutes.
Fill tortillas: Next, I lay the tortillas flat and spread a large spoonful of enchilada sauce down the center. Then I divide the filling between the tortillas and place it on top of the sauce, keeping it centered, and top with a generous sprinkle of cheese.
Roll: I roll each tortilla tightly and place them seam side down in a greased baking dish.
Top and bake: I pour the remaining sauce over the top, and more cheese, and bake for 20 minutes until the cheese is melted and the edges are golden. Then I let them rest for 5 minutes before sprinkling with fresh cilantro and serving.
💭 Expert Tips
My #1 Secret Tip for this vegetarian friendly enchilada recipe is to avoid over-saucing the tortillas before baking. I add just enough sauce inside and more on top so they stay intact instead of turning soft.
Other Tips To Keep In Mind:
- Slice vegetables similarly: I slice my peppers and onions into similar sizes so they cook at the same rate. I also make sure not to have thick slices, as these release more moisture as they bake and make the tortillas soggy.
- Use fresh cheese: I shred my own cheese instead of buying more shredded cheese. This gives me a much smoother melt and a better texture.
- Broil for color: If I want a lot more color on top, I place my baked enchiladas under the broiler for a minute or two instead of extending the baking time. This keeps the inside from drying out while still giving the dish a nice finish.
- Rest before serving: I let the enchiladas sit for a few minutes after baking so they hold their shape when getting dished up.
📖 Variations
The great thing about these healthy vegetarian enchiladas is that they can be tweaked in so many different ways without compromising on their flavor or nutrition. These are 3 of my favorites:
Bean filling: For some plant-based protein and a heartier texture, I add 3/4 cup of cooked black beans or pinto beans. I have also tried this with my vegan refried beans, which are delicious, if you do not mind a slightly messier enchilada.
Sofritas filling: I mix 1 cup of Chipotle copycat sofritas with the cooked peppers for protein that mimics ground beef. This is my kids’ favorite variation.
Fajita veggies: This variation uses another Chipotle copycat recipe. Instead of preparing the peppers as stated in the recipe, I make my fajita veggies for a more intense flavor. This is the version I make whenever I have some extra time to spare.
🍽 Serving Suggestions
I love making these enchiladas for dinner parties, as it gives me an excuse to serve them with all kinds of fresh and tasty toppings. The next time you make enchiladas as part of a spread, serve them with my pineapple pico de gallo and my edamame guacamole for a different take on standard toppings.
At my last Tex-Mex dinner, I decided to serve my enchiladas with a fresh spinach and arugula salad and my vegan queso fresco. I made sure to carry the theme into our drinks and used some of my jalapeno simple syrup in our margaritas. This was definitely one of my more low-key spreads, but the fresh and authentic flavors were enough to impress everyone.
🧊 Storing And ♨️ Reheating
Refrigeration: I store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezing: I place cooled enchiladas in a freezer-safe dish, cover well, and freeze for up to 3 months.
Reheating: If frozen, I thaw enchiladas in the refrigerator overnight, then I reheat them in the oven at 350F until warmed through.
❓ Recipe FAQs
Why do my tortillas crack when rolling?
This happens when tortillas are too cold or too dry. I warm them slightly in the microwave before filling, which makes them more flexible and easier to roll. If I am making a large serving, I like warming the tortillas, then keeping them covered with a clean, damp kitchen towel. This prevents them from drying out while I assemble the others.
How do I keep the filling from becoming watery?
I make sure to cook the vegetables long enough to release excess moisture before assembling. If they are too wet, the filling can make the tortillas soft during baking and cause them to break. I also allow the mixture to cool slightly before rolling, as this helps control excess liquid.
What vegetables work best for enchiladas?
I still eat vegetables like bell peppers, onions, zucchini, and spinach, and they have a lower water content than most vegetables. But I still make sure to cook them first to remove excess moisture. You could use vegetables like mushrooms, but they would need to be sliced and fried for much longer to get rid of their moisture. I would avoid using tomatoes, radishes, and broccoli.
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🎥 Watch How to Make It
Healthy Vegetarian Enchiladas
These healthy vegetarian enchiladas are packed with sauteed bell peppers, onions, and a rich enchilada sauce, all wrapped in soft tortillas and topped with melted cheese. This meal is not only satisfying and tasty, but quick to make too. I have it ready for my family in just 35 minutes.
Servings: 4 servings
Calories: 453kcal
Ingredients
- 1 red pepper thinly sliced
- 1 green pepper thinly sliced
- 1 yellow pepper thinly sliced
- 1 red onion thinly sliced
- 1 tbsp olive oil or vegetable oil
- 1 tsp cumin
- ½ tsp chili powder more to taste
- 1 tsp sugar free taco seasoning optional
- ½ tsp salt more to taste
- 15 oz sugar free red enchilada sauce canned or jarred
- 8 low carb tortillas
- 2 cups shredded Mexican cheese
- 2 tbsp chopped cilantro
Equipment
Instructions
Cook Enchilada Filling
- Preheat oven to 350 degrees F / 180 degrees C.
- Heat oil in a large pan, sauté peppers and onion until soft. Stir through the cumin and chili powder and cook for another 2 minutes until fragrant. Remove from heat and allow to cool.
Assemble Enchiladas
- Spray a 9×13 baking dish with spray oil.
- Lay the tortillas flat on a work table or cutting board, spread a large spoonful of enchilada sauce down the center of each tortilla.
- Evenly divide the cooked pepper mixture down the center of each tortilla and sprinkle with a little cheese.
- Roll up each tortilla and place it seam side down in the baking dish.
- Top with remaining enchilada sauce and cheese.
- Bake for 20 minutes.
- Serve topped with chopped cilantro.
Notes
- My #1 Secret Tip for this healthy enchilada recipe is to avoid over-saucing the tortillas before baking. I add just enough sauce inside and more on top so they stay intact instead of turning soft.
- Slice vegetables similarly: I slice my peppers and onions into similar sizes so they cook at the same rate. I also make sure not to have thick slices, as these release more moisture as they bake and make the tortillas soggy.
- Use fresh cheese: I shred my own cheese instead of buying more shredded cheese. This gives me a much smoother melt and a better texture.
- Broil for color: If I want a lot more color on top, I place my baked enchiladas under the broiler for a minute or two instead of extending the baking time. This keeps the inside from drying out while still giving the dish a nice finish.
- Rest before serving: I let the enchiladas sit for a few minutes after baking so they hold their shape when getting dished up.
Nutrition
Serving: 2enchiladas | Calories: 453kcal | Carbohydrates: 54g | Protein: 24g | Fat: 28g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 53mg | Sodium: 2297mg | Potassium: 281mg | Fiber: 34g | Sugar: 8g
I’ve been trying to cut carbs so this recipe is perfect!!
Thanks Katherine! Enjoy!
These look AMAZING. I would never guess they were keto! And Mexican food is right up my ally thanks so much for the recipe!
Yes!! They are delicious! You will love this recipe Farah! 🙂
So good and one would never know they were keto. I love the added veggies.
Yay! Thanks Gina!
Love enchiladas but been trying to cut the carbs after the holidays…can’t wait to make these!
These are totally satisfying and you won’t even be able to tell they’re low carb! Enjoy!
Love how easy these enchiladas were, especially to make keto! Thanks for the recipe!
Totally! Glad you found them easy to make Caitlin!
We love enchiladas! I love that you’ve made them low carb. Definitely looking for those tortillas!
Thanks Wanda! I know you will love this recipe!
I’m loving the seasoned, sauteed vegetables in these enchiladas! Great recipe!
Thanks so much Holley! So glad to hear that!