Skip the tortillas and still get that bold, saucy enchilada flavor you love. These keto chicken enchiladas deliver tender shredded chicken, melty cheese, and a rich, smoky sauce—all without the carb-heavy wraps. The texture is hearty and satisfying, and the flavors are spot on.
Whether you’re keeping things low-carb or just want a lighter take on a classic, this recipe makes weeknight dinner easy and comforting. It’s flexible, meal-prep friendly, and packed with protein.
Ingredients
Method
- Make the sauce: Warm 2 tablespoons oil in a saucepan over medium heat. Stir in tomato paste and cook 1 minute. Whisk in chicken broth, chili powder, cumin, smoked paprika, oregano, onion powder, garlic powder, and cinnamon. Simmer 5–7 minutes until slightly thickened. Season with salt, pepper, and a small pinch of sweetener if desired. Set aside.
- Prep the filling: In a skillet, heat 2 tablespoons oil over medium heat. Sauté the diced onion with a pinch of salt until soft and lightly golden, about 5–7 minutes. Add shredded chicken and 1/2 cup of the enchilada sauce. Stir to coat and warm through. Remove from heat and fold in cilantro.
- Prep the “tortillas”: If using low-carb tortillas, set aside. If using zucchini, slice lengthwise into thin ribbons (a mandoline helps). Lay slices on a towel, sprinkle lightly with salt, and let sit 10 minutes to draw out moisture. Pat dry.
- Assemble: Preheat oven to 375°F (190°C). Spread 1/2 cup sauce on the bottom of a 9x13-inch baking dish. Working one at a time, place a tortilla (or overlap 2–3 zucchini slices to form a “sheet”), add a spoonful of chicken filling and a little Monterey Jack. Roll tightly and place seam-side down in the dish. Repeat with remaining filling.
- Sauce and cheese: Pour the remaining enchilada sauce evenly over the rolls. Top with the cheddar and any remaining Monterey Jack.
- Bake: Bake 18–22 minutes, until the cheese is melted and bubbly. For golden spots, broil 1–2 minutes at the end, watching closely.
- Finish and serve: Let rest 5 minutes. Top with sour cream, avocado, cilantro, and green onions. Serve with lime wedges.
What Makes This Recipe So Good
- All the enchilada flavor, none of the heavy carbs: We swap tortillas for thin zucchini slices or low-carb tortillas, keeping the taste true while cutting carbs dramatically.
- Simple, real ingredients: Shredded chicken, cheese, and a quick enchilada sauce you can make at home or buy—nothing fancy, just good.
- Quick and weeknight-friendly: Use rotisserie chicken to get this on the table faster.
- Customizable heat level: Adjust spice to match your taste without changing the method.
- Great for meal prep: Reheats well and keeps its texture, so it’s perfect for lunches or plan-ahead dinners.
Ingredients
- For the enchiladas:
- 3 cups cooked shredded chicken (rotisserie works great)
- 1 1/2 cups shredded Monterey Jack or mozzarella
- 1 cup shredded cheddar
- 1 small onion, finely diced
- 2 tablespoons olive oil or avocado oil
- 1/4 cup chopped fresh cilantro (optional)
- 8–10 low-carb tortillas (4–6 net carbs each) or 3–4 medium zucchini, sliced thin lengthwise
- For the keto enchilada sauce (quick version):
- 2 tablespoons olive oil
- 2 tablespoons tomato paste (no sugar added)
- 1 1/2 cups chicken broth
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cinnamon (optional, depth of flavor)
- Salt and black pepper to taste
- Pinch of keto-friendly sweetener (optional, balances acidity)
- For topping and serving:
- 1/2 cup sour cream
- Sliced avocado
- Extra cilantro and green onions
- Lime wedges
Step-by-Step Instructions
- Make the sauce: Warm 2 tablespoons oil in a saucepan over medium heat. Stir in tomato paste and cook 1 minute.
Whisk in chicken broth, chili powder, cumin, smoked paprika, oregano, onion powder, garlic powder, and cinnamon. Simmer 5–7 minutes until slightly thickened. Season with salt, pepper, and a small pinch of sweetener if desired.
Set aside.
- Prep the filling: In a skillet, heat 2 tablespoons oil over medium heat. Sauté the diced onion with a pinch of salt until soft and lightly golden, about 5–7 minutes. Add shredded chicken and 1/2 cup of the enchilada sauce.
Stir to coat and warm through. Remove from heat and fold in cilantro.
- Prep the “tortillas”: If using low-carb tortillas, set aside. If using zucchini, slice lengthwise into thin ribbons (a mandoline helps).
Lay slices on a towel, sprinkle lightly with salt, and let sit 10 minutes to draw out moisture. Pat dry.
- Assemble: Preheat oven to 375°F (190°C). Spread 1/2 cup sauce on the bottom of a 9×13-inch baking dish.
Working one at a time, place a tortilla (or overlap 2–3 zucchini slices to form a “sheet”), add a spoonful of chicken filling and a little Monterey Jack. Roll tightly and place seam-side down in the dish. Repeat with remaining filling.
- Sauce and cheese: Pour the remaining enchilada sauce evenly over the rolls.
Top with the cheddar and any remaining Monterey Jack.
- Bake: Bake 18–22 minutes, until the cheese is melted and bubbly. For golden spots, broil 1–2 minutes at the end, watching closely.
- Finish and serve: Let rest 5 minutes. Top with sour cream, avocado, cilantro, and green onions.
Serve with lime wedges.
Keeping It Fresh
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheating: Reheat in a 325°F (165°C) oven for 10–15 minutes or microwave in short bursts until warmed through. Add a splash of broth if it looks dry.
- Freezing: Assemble but don’t bake. Wrap tightly and freeze up to 2 months.
Thaw in the fridge overnight, then bake as directed, adding 5–10 minutes if needed.
Benefits of This Recipe
- Low in carbs, high in protein: Great for keto, low-carb, or anyone watching starch intake while keeping meals satisfying.
- Fiber and micronutrients: Using zucchini adds fiber, potassium, and vitamin C without extra carbs.
- Balanced flavors without sugar: The sauce gets depth from spices, not sweeteners or flour.
- Meal-prep friendly: Holds up well in the fridge and freezer, making weekday lunches simple.
- Customizable: Adjust spice, switch cheeses, or add veggies without changing the core method.
Common Mistakes to Avoid
- Watery zucchini: Salt and blot zucchini slices. You can also lightly grill or roast them for 3–4 minutes to drive off moisture before rolling.
- Overfilling: Too much filling makes rolls burst. Use a modest scoop and pack firmly.
- Thin sauce: Simmer until slightly thick.
A watery sauce will pool in the pan and make the dish soggy.
- Skipping seasoning: Taste and season the sauce and filling. Chicken needs salt and spice to shine.
- Using high-carb tortillas by mistake: Check labels carefully. Choose low-carb tortillas with clear nutrition info, or use zucchini to keep it strict keto.
Recipe Variations
- Green enchiladas (verde): Swap the red sauce for a roasted tomatillo salsa blended with a little chicken broth and cumin.
Top with pepper jack.
- Creamy chipotle: Stir 1–2 tablespoons chipotle in adobo into the sauce and add 2 ounces softened cream cheese to the filling.
- Vegetable boost: Fold in sautéed bell peppers, mushrooms, or spinach to the chicken mixture for extra volume and nutrients.
- Dairy-light: Use less cheese and finish with a drizzle of avocado oil and more cilantro. Choose a shredded cheese that melts well even in smaller amounts.
- Casserole style: Skip rolling. Layer sauce, zucchini slices, chicken, and cheese like a lasagna.
Bake until bubbly.
- Spice shift: Add a pinch of cocoa powder to the sauce for a mole-like note, or increase smoked paprika for a deeper, barbecue-adjacent profile.
FAQ
Are these enchiladas truly keto?
Yes. Using zucchini slices or verified low-carb tortillas keeps net carbs low. The sauce skips flour and sugar, relying on spices and broth for body and flavor.
Can I use store-bought enchilada sauce?
You can.
Choose a brand without added sugar or starch thickeners. If it tastes sharp or acidic, mellow it with a small pinch of keto-friendly sweetener and a splash of broth.
What’s the best chicken to use?
Shredded rotisserie chicken is convenient and flavorful. Leftover roasted or poached chicken also works.
Dark meat adds extra juiciness if you prefer.
How do I prevent soggy enchiladas?
Thicken the sauce slightly, and manage zucchini moisture by salting, blotting, and pre-softening if needed. Don’t overfill, and let the dish rest 5 minutes after baking so it sets.
Can I make this ahead?
Yes. Assemble up to 24 hours in advance, cover, and refrigerate.
Bake just before serving. For freezing, assemble unbaked, wrap well, and bake from thawed.
What cheese melts best?
Monterey Jack, mozzarella, or a Mexican blend melt smoothly. Cheddar brings sharp flavor; mix it with Jack for the best texture and taste.
How spicy is this recipe?
Medium by default.
Reduce chili powder for mild heat or add chipotle or jalapeños for more kick. Taste the sauce and adjust before assembling.
Final Thoughts
Keto chicken enchiladas pending might sound like a work in progress, but the flavors are anything but unfinished. You get a cozy, saucy, cheesy bake with smart swaps that keep carbs in check and satisfaction high. It’s easy to tailor to your heat level, your schedule, and the ingredients you already have. Keep this one in your weeknight rotation, and you won’t miss the tortillas at all.
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