Craving Mexican food while following a ketogenic or low-carb diet? Look no further than these keto-friendly chicken enchiladas! This recipe offers a flavorful and satisfying alternative to traditional enchiladas, without the carb overload. Whether you're a seasoned keto enthusiast or just looking for a healthier twist on a classic, these enchiladas are sure to become a family favorite.
Why Keto Enchiladas?
Traditional enchiladas are often loaded with carbohydrates from the tortillas and sauces. This recipe swaps out high-carb ingredients for keto-friendly alternatives, allowing you to enjoy the flavors of Mexican cuisine without derailing your dietary goals. By using low-carb tortillas and carefully selecting ingredients, you can create a dish that's both delicious and macro-friendly.
Key Ingredients and Their Keto-Friendly Swaps
- Chicken: The star of the show! Chicken provides a lean source of protein, essential for any keto meal. Chicken thighs (boneless and skinless) are the recommended choice.
- Low-Carb Tortillas: The most important swap! Traditional tortillas are a no-go on keto. Opt for low-carb tortillas made from ingredients like almond flour or fiber blends.
- Popular Brands: Mission Carb Balance, La Tortilla Factory Low Carb Flour Tortillas, and Mr. Tortilla are some popular brands.
- Cheese: Cheese adds flavor, richness, and that melty goodness we all love in enchiladas.
- Options: Cheddar, Monterey Jack, Colby-Jack, pepper jack, or a Fiesta blend (Monterey Jack, Queso Quesadilla, Asadero, and Cheddar) all work well.
- Enchilada Sauce: The sauce is crucial for that authentic enchilada flavor. Use a keto-friendly enchilada sauce.
- Cream Cheese: Full-fat or reduced-fat cream cheese adds creaminess and helps bind the filling.
- Sour Cream: Adds a tangy richness to the sauce. Full-fat sour cream is preferred for keto, as it's higher in fat and lower in carbs.
- Green Chilies: Provide a mild heat and classic enchilada flavor. Canned green chilies are convenient.
- Butter: Used as a base for the sauce, adding richness and flavor.
- Almond Flour: Used as a thickening agent for the white sauce, providing a low-carb alternative to traditional flour.
- Chicken Broth: Adds moisture and flavor to the sauce.
- Taco Seasoning: Enhances the flavor of the chicken filling.
- Optional Toppings: Get creative with your toppings!
- Ideas: Pico de gallo, sour cream, cilantro, guacamole
Recipe Options
Sour Cream Chicken Enchiladas
One popular variation is Sour Cream Chicken Enchiladas, also known as Green Chile Chicken Enchiladas. These enchiladas feature a creamy white sauce made with sour cream and green chilies. This version is particularly easy and requires minimal ingredients.
Step-by-Step Instructions (General Method)
- Prepare the Chicken: Cook the chicken using your preferred method:
- Baking: Bake chicken thighs at 400°F (200°C) for 25-35 minutes, or until the internal temperature reaches 160°F (71°C).
- Poaching: Poach chicken breasts in salted water until cooked through.
- Rotisserie: Use a store-bought rotisserie chicken for convenience.
- Shred the Chicken: Once the chicken is cooked, let it cool slightly and then shred it with a fork.
- Make the Filling: In a large bowl, combine the shredded chicken with cream cheese, shredded cheese, and green chilies (if using). Add garlic powder or taco seasoning to the bowl and mix well so everything is combined.
- Prepare the Enchilada Sauce:
- Red Sauce Variation: If using red enchilada sauce, simply ensure it's a keto-friendly variety.
- White Sauce Variation: In a saucepan, melt butter over medium heat. Whisk in almond flour or regular flour and taco seasoning and cook for 1 minute. Gradually add chicken broth, whisking constantly until smooth. Stir in sour cream and green chilies. Heat until thick and bubbly, but do not boil.
- Assemble the Enchiladas:
- Preheat the oven to 350°F (175°C).
- Grease a 7x11 or 9x13 inch casserole dish.
- Spread a thin layer (about 1/2 cup) of enchilada sauce on the bottom of the dish.
- Warm the tortillas slightly to make them more pliable (optional).
- Spoon the chicken mixture into each tortilla (approximately one heaping quarter-cup).
- Roll the tortilla tightly and place it seam-side down in the prepared casserole dish.
- Repeat until all the chicken mixture is used.
- Top with Sauce and Cheese: Pour the remaining enchilada sauce over the rolled enchiladas. Sprinkle with the remaining shredded cheese.
- Bake: Bake in the preheated oven for 25-30 minutes, or until the cheese is melted, bubbly, and lightly golden brown.
Recipe: Easy Low Carb Sour Cream Chicken Enchiladas
This recipe uses a white sauce made from sour cream and green chilies.
Ingredients:
- 2 cups cooked shredded chicken
- 1 cup grated pepper jack cheese
- 8 low carb flour tortillas
- 3 tablespoons butter or margarine
- 3 tablespoons flour
- 1 can chicken broth
- 1 can green chilies
- 1 cup light sour cream
- Fiesta cheese blend for topping
Instructions:
- Preheat oven to 350°. Spray a 9" X 13" casserole dish with nonstick cooking spray.
- In a medium bowl mix the chicken and pepper jack cheese. Divide between flour tortillas, roll up and place into prepared baking dish.
- Melt butter in a 10" skillet over medium heat, whisk in flour and cook for 1 minute. Add chicken broth stirring constantly with a whisk, cook until thickened, about 4-5 minutes. Remove from the heat and let stand for about 3 minutes. Stir in green chilies and then sour cream.
- Pour sauce over enchiladas.
- Top with the Fiesta cheese blend, bake in oven for 20-23 minutes.
Tips and Variations
- Spice it Up: Add diced jalapenos or a pinch of cayenne pepper to the chicken filling or sauce for extra heat.
- Add Vegetables: Sauté onions, bell peppers, or zucchini and add them to the chicken filling for added nutrients and flavor.
- Use Different Meats: Substitute ground beef or turkey for the chicken. Brown the meat and drain off any excess fat before adding it to the filling.
- Cauliflower Tortillas: For an extra veggie boost, try using cauliflower tortillas.
- Make it Ahead: Assemble the enchiladas ahead of time and store them in the refrigerator for up to 24 hours before baking.
- Freezing:
- After Baking: Let the baked enchiladas cool completely before freezing. Cover tightly with plastic wrap and then a layer of aluminum foil.
- Before Baking: Assemble the enchiladas but do not bake. Cover tightly with plastic wrap and then a layer of aluminum foil.
- Freezing Sauce Separately: Roll up the enchiladas and place them on a baking sheet. Freeze until solid. Then, transfer the frozen enchiladas to a freezer bag. Pour the sauce into a separate freezer bag. Freeze both until ready to use. Thaw the sauce overnight or in the microwave before using.
- Reheating: Warm the enchiladas in the oven at 350°F (175°C) for 10-15 minutes, or until heated through. You can also reheat them in the microwave.
Serving Suggestions
Serve these keto chicken enchiladas with your favorite low-carb sides and toppings:
Read also: Easy Low-Carb Cheese Crackers
- Toppings: Sour cream, guacamole, pico de gallo, cilantro
- Sides: Low-carb tortilla chips with salsa, queso dip, salad
Nutritional Information
Nutritional information will vary depending on the specific ingredients and brands used. However, using low-carb tortillas significantly reduces the overall carb count. Look for tortillas that are primarily fiber, as fiber doesn't contribute to net carbs.
- Example: Using Mission Carb Balance Street Taco Tortillas, two loaded enchiladas may contain under 8 net carbs.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto
tags: #keto #friendly #chicken #enchiladas #recipe