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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Vegetarian Enchilada Casserole

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This healthy Vegetarian Enchilada Casserole is a quick and easy weeknight meal. Packed full of flavor, this Mexican meal is a lightened up version of a family favorite, so you can enjoy it guilt free!

vegetarian enchilada casserole, in a baking dish with the ingredients on the table

This recipe is another oldie but goodie.

It’s also one of those “I-was-first-starting-out-cooking-didn’t-know-what-I-was-doing-but-somehow-it-turned-out-good” recipes.

My husband and I love Mexican food, and whenever we’re at a Mexican restaurant my husband, without fail, will order enchiladas. Sometimes he’ll mix it up with a taco, but there will always, always be enchiladas.

I don’t blame him, I mean, enchiladas are really tasty. The warm, cheesy goodness along with the spicy sauce is almost too hard to resist.

Unfortunately most restaurant enchiladas are full of fat, and the vegetarian versions rarely have anything except cheese inside. So you end up eating corn tortillas with cheese and sauce. Not the most exciting enchilada, and no veggies for a balanced meal!

Making a Healthy Vegetarian Enchilada Casserole

I decided to make a version at home that was still as flavorful as the restaurant kind, but much healthier. It was a success: my husband and kids loved them, and it’s become a staple in our house. He was amazed that enchiladas CAN be healthy for you and still taste good – you just need the right recipe! This Vegetarian Enchilada Casserole is a guaranteed crowd-pleaser for meat eaters and vegetarians alike!

Tools and Equipment You’ll Need for This Recipe

How to make Healthy Vegetarian Enchiladas – Step by Step

Step 1: Preheat oven to 350 degrees. Combine frozen bell peppers and frozen corn in a non-stick skillet and sauté (with no oil) on medium heat. Add a healthy serving of taco seasoning to taste. Cook for 10-15 minutes until the peppers are heated through.

Peppers being cooked in a frying pan

Step 2: Heat 2 cans of tomato sauce, diced tomatoes with chiles, cumin, oregano and garlic powder in a large pot. Add a dash of cayenne if you like things spicy. Once heated through, blend with an immersion blender, and add broth until the sauce is the consistency you like. (For a thinner sauce, add more broth). 

A pot of red sauce

Step 3: Heat up refried black beans over medium heat and add taco seasoning to taste. Warm corn tortillas in the microwave (wrap in a paper towel, heat for 40-60 seconds until warmed through).

tortillas stacked on top of each other

Step 4: Now it’s time for assembly! In a large casserole dish, begin creating the enchiladas: Take a corn tortilla, spread refried black beans down the middle (about 3-4 Tbsp), top with veggie mixture, top with 1-2 Tbsp cheese, roll.

Tortillas being stuffed with the filling

Step 5: Once all the enchiladas are rolled up in the dish, top with the enchilada sauce and the remaining cheese. .

Rolled and stuffed tortillas in a baking tray

Step 6: Bake, covered with foil at 350 degrees for 10-12 min. Remove foil, heat for another 7-9 min or until cheese is melted and bubbly. Top with chopped tomatoes, parsley, cilantro or scallions.

vegetarian enchilada casserole, in a baking dish with the ingredients on the table

What makes this Vegetarian Enchilada Casserole healthy?

  • High in Fiber: The beans, veggies, and corn tortillas combine to create a high fiber meal. One serving has nearly 8 grams of fiber. Fiber is essential to include in your diet as it reduces risk of many chronic conditions, helps with digestion, regulates blood sugar, and reduces cholesterol.
  • High in Protein: The beans and cheese add needed protein to this enchilada casserole. One serving has 13 grams of protein! 
  • Complete Meal: Adding veggies to this casserole makes it a complete meal. The corn and peppers also offer a nice texture as well as numerous vitamins and nutrients. 
  • Gluten-Free and Vegetarian: Thanks to the corn tortillas, this dish is gluten-free. Without any meat, reducing the cheese, and increasing the veggies and beans, this is a hearty, fiber rich, protein filled vegetarian meal. 

Will kids enjoy this Vegetarian Enchilada Casserole?

Kids will love these enchiladas. It’s an all around family friendly meal. The cheesy filling and top along with the mild sauce makes for happy kids and adults. You can adjust the spice level to fit your preference. We like it a touch on the spicy side but not too much so that the kids still enjoy it too!

Two enchiladas was a good serving size for me, my husband had four. But he’s also like a foot taller than me! Layla had about 1-1.5 enchiladas, Ayan had about 1 (so you get a sense of serving sizes for kids aged 6 and 2.5!) 

How do you freeze and store this Vegetarian Enchilada Casserole?

These enchiladas taste great reheated and will last up to 4 days in the fridge. You can also freeze this dish but be sure to transfer it to an air tight freezer friendly container. It will keep for up to 3 months in the freezer.   When ready to serve remove from the freezer and transfer to the refrigerator to thaw. Then reheat in the oven at 350 F for 10-15 minutes.  

How do you make this dish vegan?

You can easily make these Vegetarian Enchiladas vegan, by substituting the Mexican cheese blend with your favorite vegan cheese, or omitting the cheese all together. Another option is to make your own vegan cheese sauce.  

How do you customize this Vegetarian Enchilada Casserole? 

  • Sub Corn Tortillas for Sprouted Wheat Tortillas
  • Use Less Cheese or a Vegan Cheese Substitute
  • Try a variety of veggies – onions, squash, carrots, baby spinach all would taste great in this recipe!
  • Instead of refried beans use black beans or another bean of choice
  • Don’t like beans? Leave them out and use quinoa for added protein

What do you serve with this Vegetarian Enchilada Casserole?

These enchiladas are a complete meal in one casserole dish. However this would taste great with the following additions…

  • Sliced avocado or guacamole and tortilla chips
  • A fresh green salad
  • Side of black beans or refried beans
  • Spanish Rice 
vegetarian enchilada casserole, in a baking dish with the ingredients on the table

Top Tips for making this Vegetarian Enchilada Casserole

  • Roll the tortillas tightly so the filling doesn’t fall out.
  • Warm the tortillas before filling, so that they don’t break when you roll them.
  • Make your own enchilada sauce. It’s easy and so much better than store bought!
  • Customize these enchiladas to fit your taste, or use up the veggies and beans you have on hand. 
  • Make it vegan by using a vegan cheese substitute or leaving the cheese out. 

Check out these other healthy Mexican recipes!

If you have tried this Vegetarian Enchilada Casserole, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

vegetarian enchilada casserole, in a baking dish with the ingredients on the table
Print Recipe
5 from 5 votes

Vegetarian Enchilada Casserole

This healthy Vegetarian Enchilada Casserole is a quick and easy weeknight meal. Packed full of flavor, this Mexican meal is a lightened up version of a family favorite, so you can enjoy it guilt free!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Main Course
Cuisine: Mexican
Servings: 5 servings
Calories: 300kcal
Author: Anjali Shah

Ingredients

  • 10 small corn tortillas 70 calories each
  • 2 15 oz cans tomato sauce
  • 1 15 oz can fire roasted diced tomatoes with chiles
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1/2-1 tsp garlic powder
  • Dash of cayenne pepper optional
  • 1 cup vegetable broth
  • 1 10oz package Frozen bell pepper mix
  • 1 10oz package Frozen yellow corn mix
  • 1 cup Mexican cheese blend
  • 1 15 oz can refried black beans
  • Taco seasoning to taste
  • salt to taste

Instructions

  • Preheat oven to 350 degrees. Combine frozen bell peppers and frozen corn in a non-stick skillet and saute (with no oil) on medium heat. Add a healthy serving of taco seasoning and salt to taste. Cook for 10-15 minutes until the peppers are heated through.
  • Heat the 2 cans tomato sauce, diced tomatoes with chiles, cumin, oregano and garlic powder in a large pot. Add a dash of cayenne if you like things spicy. Once heated through, blend with an immersion blender, and add broth until the sauce is the consistency you like. (For a thinner sauce, add more broth).
  • Heat up refried black beans over medium heat and add taco seasoning to taste. Warm corn tortillas in the microwave (wrap in a paper towel, heat for 40-60 seconds until warmed through).
  • Now it’s time for assembly! In a large casserole dish, begin creating the enchiladas: Take a corn tortilla, spread refried black beans down the middle (about 3-4 Tbsp), top with veggie mixture, top with 1-2 Tbsp cheese, roll.
  • Once all the enchiladas are rolled up in the dish, top with the enchilada sauce and the remaining cheese.
  • Bake, covered with foil at 350 degrees for 10-12 min. Remove foil, heat for another 7-9 min or until cheese is melted and bubbly.

Notes

Top Tips for making this Vegetarian Enchilada Casserole
  • Roll the tortillas tightly so the filling doesn’t fall out.
  • Warm the tortillas before filling, so that they don’t break when you roll them.
  • Make your own enchilada sauce. It’s easy and so much better than store bought!
  • Customize these enchiladas to fit your taste, or use up the veggies and beans you have on hand. 
  • Make it vegan by using a vegan cheese substitute or leaving the cheese out. 
Tips for Customizing These Enchiladas
  • Sub Corn Tortillas for Sprouted Wheat Tortillas
  • Use Less Cheese or a Vegan Cheese Substitute
  • Try a variety of veggies – onions, squash, carrots, baby spinach all would taste great in this recipe!
  • Instead of refried beans use black beans or another bean of choice
  • Don’t like beans? Leave them out and use quinoa for added protein

Nutrition

Serving: 2enchiladas | Calories: 300kcal | Carbohydrates: 38g | Protein: 13.2g | Fat: 7.9g | Sodium: 378mg | Fiber: 7.8g | Sugar: 2.8g
At only 300 calories per serving, these healthy vegetarian enchiladas will spice up your dinner menu, and are just as tasty as the traditional version!

Posted In…

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