I’m a Latina Dietitian. Here’s Why I Recommend Enchiladas.

As a dietitian and proud Latina, I recommend enchiladas as a healthy meal option all the time!

So many of my Latina clients are scared to enjoy their favorite Latino foods because they’ve heard that they’re unhealthy. 

But the truth is that Mexican food is full of healthy options (and all Latin American food, for that matter).

This includes enchiladas, which provide a great balance of carbs, protein, and fiber. Enchiladas are also a source of vegetables thanks to the salsa, and it’s easy to load them up with even more veggies!

Keep reading for a full breakdown of the nutrition benefits of enchiladas, and some tips on how you can use enchiladas to build a balanced meal!

Enchiladas nutrition facts

To answer the question “are enchiladas healthy”, let’s start with a look at the nutrition facts. To be honest, this is difficult to quantify because there are so many varieties!

Are we talking about chicken or beef enchiladas? Enchiladas suizas? Enchiladas rancheras or de mole?

I checked in FoodData Central and did find a few entries for enchiladas, but looking at the ingredients used I decided not to use those entries because they didn’t feel true to how most of my Mexican clients choose to make or eat enchiladas.

Luckily, I have an enchilada recipe in my app and was able to pull the nutrition facts from that recipe! My recipe is for two enchiladas verdes with chicken breast. 

So keep in mind these nutrition facts may change if you use a different protein source, add more cheese, or change the sauce.

2 enchiladas verdes with chicken provide the following nutrients:

So as you can see, these chicken enchiladas verdes provide an appropriate amount of calories, carbohydrates, and protein for a meal. They are a good fiber source, as well as a good source of calcium and vitamin A.

Nutrition Benefits

Here are the main nutrition benefits of eating enchiladas:

• Good source of fiber: Enchiladas are traditionally made with corn tortillas. Corn tortillas are a good source of fiber and resistant starch, thanks to how the corn is processed. Fiber can help lower cholesterol and manage blood sugar (1). 
• High in anti-inflammatory capsaicin: The name enchilada means “in chile”, referring to the salsa on top. This also provides health benefits, since chiles are high in capsaicin, which fights inflammation and may protect heart health (2).
• High protein meal: Enchiladas usually contain a high protein filling like chicken, beef, or cheese. Having enough protein at meals can help keep you fuller for longer, and also help manage your blood sugar (3). 
• High in calcium: The amount of calcium in your enchiladas will depend on how much cheese you use. But tortillas actually provide a small amount of calcium as well!

Nutrition Concerns

The main nutrition drawback with enchiladas is that they can potentially be high in saturated fat, depending on how you prepare them. 

Saturated fat–found in animal products like cheese, beef, and more–is associated with higher risk of heart disease (4).  

If you go to a Mexican restaurant in the United States and order enchiladas, you’ll most likely find them topped with cheese, and served with a side of sour cream. So enchiladas served in this way are potentially high in saturated fat.

To be fair, the evidence on dairy products and heart disease is inconsistent, and they can absolutely be part of a healthy diet (5).

I also want to point out that enchiladas from Mexico are different. When I go to my mom’s hometown we always go out for enchiladas. These enchiladas are dipped in salsa, then fried in vegetable oil, and then filled with protein and served immediately. No cheese, no baking in the oven.

It just goes to show how different your experience can be depending on the recipe!

How to Build a Healthy Meal with Enchiladas

As you can see, enchiladas in and of themselves are pretty balanced and provide a lot of nutrients. But here are some things to keep in mind to get the most nutrition out of your enchiladas.

• Portions: Portions are so individual. It’s hard to say what the “correct” portion size is. Most of my clients do well with 2-3 enchiladas, depending on if they have any side dishes or not. 
• Choose the right tortilla: I recommend corn tortillas due to the higher fiber content. If you choose flour tortillas, consider adding extra fiber with a side of beans or avocado.
• If you use cheese, customize to your needs: As I mentioned above, not all enchiladas have cheese. Plus, cheese can be part of a heart-healthy diet. I find 1 tbsp cheese per enchilada to be a good ratio. 
• Add extra veggies: My favorite thing about Mexican food is how easy it is to add veggies. Enchiladas already have salsa as a veggie source, but consider topping with shredded lettuce, radishes, and avocado slices for even more veggies.
• Maximize your sides: If you want even more fiber and protein for a filling meal, consider adding a side of beans. You can also add a side salad or some calabacitas a la mexicana for extra nutrients. 

Final Thoughts

It’s natural to ask “are enchiladas healthy?”

The best thing about enchiladas (besides the taste) is how nutritionally complete they are. You get fiber, carbs, protein, and veggies all in one neat little package!

And of course, they are customizable. You can add more veggies or change up the salsa to meet your needs. 

As a Latina dietitian, it’s so important to me that my fellow Latinas see how healthy our cultural foods are. I want to help you build a nutritious diet you love that includes your favorite foods. 

If that sounds like exactly what you’re looking for, check out my free 1-week Mexican meal plan! Get your copy when you sign up for my email list below.

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