Easy Healthy Chicken Enchilada Casserole

Posted on July 17th, 2013 by Discount Debbie


Do you ever feel like there’s something in particular that you’d like to make but haven’t quite found the right way (or recipe) to make it? Sometimes, I end up finding a recipe that I like. But, other times, I use bits and pieces of different recipes to get what I think I want. I know that I’m not the only one who does this, right?

Well, my husband and I are huge fans of Mexican food. But, we are also always looking to eat as healthy as we can. So, while my husband has no problem eating flour and corn tortillas, I’d rather we skip those if it’s possible to do it and have everything taste good. Anyway, ALL that to say that I wanted to make an enchilada casserole that I could eat (sans tortillas)! 🙂

I found gluten free “mexican lasagna” recipes that substituted gluten free pasta for tortillas. But, that wasn’t what I was going for. Then, I found this:


It’s like a layered taco salad casserole using cauliflower in place of tortillas. Yes! That’s what I needed: cauliflower!

So, because I wanted yummy enchilada sauce in my dish, I made the first recipe with cauliflower and it was fantastic! And, healthy!

Here’s my modified recipe:

For the first part
  • 2 pounds chicken (I used thighs because they just don’t get dry…ever)
  • 3-4 tablespoons olive oil
  • ½ yellow onion, diced
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • salt and pepper, to taste
For the second part
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • ½ yellow onion, diced
  • ½ teaspoon cumin
  • ½ teaspoon paprika
  • 1 large can (28 ounces) (or, make your own)
  • salt and pepper, to taste
  • 1 cup mozzarella or cheddar cheese, shredded
  • 1 head of cauliflower with 6 cloves of garlic
  1. Preheat oven to 400 degrees.
  2. Chop cauliflower into pieces.  Steam head of cauliflower until soft (about 10 minutes)
  3. Mash garlic into cauliflower.
  4. Place chicken in a large glass baking dish. Pour olive oil over chicken then add onions on top.
  5. Sprinkle with chili powder, cumin, and salt and pepper.
  6. Place in oven and bake for 20-25 minutes until chicken is cooked through. Once cooked, turn oven down to 350 degrees.
  7. Let chicken cool slightly until you can touch it and then shred it.
  8. While your chicken is baking, place a medium saucepan over medium-high heat, then add the minced garlic, and yellow onion to the saucepan. Sprinkle with cumin, paprika, and salt and pepper and sauté until onions become translucent.
  9. Once onions have cooked, add the enchilada sauce and let simmer on low for about 5-7 minutes.
  10. Once the chicken is shredded, add half of the enchilada sauce mixture to the shredded chicken in the baking dish, and keep the other half for the lasagna.
  11. Now let’s put the enchiladas together. Place a couple tablespoons of the enchilada sauce in the bottom of a glass 8×8 baking dish. Spread the cauliflower/garlic mixture into half to fit the baking dish. Add sauce, chicken and then cheese. Then repeat, cauliflower, sauce, chicken and cheese until you get to the top. The top layer should be cauliflower, topped with sauce and cheese.
  12. Cover with tin foil.
  13. Bake for 20-25 minutes.

Enjoy…without guilt!


What do you do to make classic meals healthier?

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