Looking for a satisfying meal that’s packed with flavor and nutrition? These bean and cheese enchiladas deliver a hearty dose of plant-based protein, fiber, and essential nutrients—all in a comforting, delicious dish.
Made with protein-rich pinto beans, calcium-packed Monterey Jack cheese, and gut-friendly Greek yogurt, this meal supports muscle recovery, bone health, and digestion. The corn tortillas provide wholesome, gluten-free carbohydrates for lasting energy, while the garlic, onions, and cilantro add a boost of antioxidants and flavor. Plus, this dish keeps things light with just 7 grams of fat per serving without sacrificing satisfaction.
Whether you’re fueling up after a workout or looking for a nutritious dinner the whole family will love, these enchiladas are a simple, wholesome way to enjoy Mexican-inspired flavors—no heavy ingredients needed.
Vegetarian | Makes 2 Servings
Ingredients
1 tablespoon chopped yellow onions
1 clove garlic, minced
pinch red pepper flakes
1½ cups (256 grams) pinto or ranchero beans, drained and rinsed
½ cup (23 grams) cilantro leaves, chopped
4 corn tortillas
½ cup (132 grams) salsa
3 tablespoons shredded Monterey Jack cheese
4 tablespoons reduced-fat Greek yogurt
Instructions
- Preheat oven to 350°F/180°C.
- In a skillet set over medium heat, steam-saute onions with a little water until soft, about 3 minutes. Add garlic and saute until fragrant, about 2 minutes. Add red pepper flakes and stir to blend flavors, then add beans. Do not cover skillet. Continue to stir and heat ingredients until most of liquid has evaporated and ingredients have thickened. Remove skillet from heat and mix in cilantro.
- Spray an 8-inch-by-8-inch (20-centimeter-by-20-centimeter) baking dish with a little cooking spray.
- Place ¼ of bean mixture down middle of each tortilla. Fold sides of tortilla in toward middle and place fold-side down in baking dish. Repeat for remaining tortillas, placing enchiladas side by side in pan. Pour salsa over tortillas and sprinkle with cheese.
- Bake 15 minutes, or until cheese has melted. Serve with a tablespoon yogurt.
Per serving: 336 calories | 16 grams protein | 53 grams carbs | 7 grams fat
Related: Baked Ravioli with Spinach
