Low Sodium Chicken Enchiladas

Unlike most enchiladas that rely on store-bought sauces loaded with salt, this version uses a homemade sauce with no-salt-added tomatoes and chicken stock. The filling combines lean ground chicken, a touch of cheese, and low-sodium tortillas for a satisfying meal without sacrificing flavor. Perfect for weeknight dinners or meal prep.

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Ingredients Needed

For the Enchilada Sauce

• 1 tbsp salt-free chili powder: warm flavor base.
• ¾ tsp garlic powder: savory depth.
• ½ tsp oregano: earthy note.
• 1½ tsp cumin: classic Mexican spice.
• ½ tsp onion powder: mild sweetness.
• Dash cinnamon: hint of warmth.
• 2 tsp unsweetened cocoa powder: balances acidity and adds richness.
• ¼ tsp black pepper: mild heat.
• ⅓ cup all-purpose flour: thickens sauce.
• 2 cups low-sodium chicken stock: liquid base.
• 1 tsp apple cider vinegar: tangy finish.
• 1 (14.5 oz) can no-salt-added crushed tomatoes
• 3 tbsp no-salt-added tomato paste

Additional Ingredients

• 2 lbs ground chicken (or lean ground turkey): protein base.
• 8 low-sodium or homemade tortillas: wrap for enchiladas.
• ½ cup shredded cheddar cheese: mild sharpness.
• ½ cup shredded Swiss cheese: creamy richness.
• ¼ cup olive oil: for cooking.
• 8 low-sodium olives, chopped (optional): garnish.

How to Make Low Sodium Chicken Enchiladas

Make the Sauce:
In a saucepan, combine chili powder, garlic powder, oregano, cumin, onion powder, cinnamon, cocoa, and pepper. Whisk in flour, then slowly stir in chicken stock, crushed tomatoes, and tomato paste. Simmer 10–15 minutes until thickened. Stir in apple cider vinegar.

Cook the Chicken Filling:
In a skillet, heat olive oil over medium heat. Add ground chicken and cook until fully browned. Drain excess fat if needed.

Assemble Enchiladas:
Preheat oven to 375°F (190°C). Spread a thin layer of sauce on the bottom of a baking dish. Fill each tortilla with ground chicken and a sprinkle of cheese. Roll up and place seam-side down in the dish.

Top and Bake:
Pour remaining sauce over enchiladas. Sprinkle with remaining cheese. Bake 20 minutes until heated through and cheese is melted. Garnish with olives if desired.

Recipe Tips

• Use no-salt-added tomatoes and broth for strict low sodium needs.
• For a lighter version, use part-skim cheese or reduce cheese amount.
• Make tortillas from scratch for full sodium control.
• The cocoa adds depth but is optional for a more traditional flavor.
• Ground turkey or shredded rotisserie chicken (unsalted) also work well.

How to Store & Reheat

• Fridge: Store baked enchiladas up to 3 days in airtight container.
• Freezer: Freeze unbaked enchiladas (without cheese topping) up to 2 months; thaw and bake with sauce and cheese when ready.
• Reheat: Bake at 350°F until warmed through or microwave individual servings.

Nutrition Facts (Per Enchilada, approx.)

• Calories: ~280
• Sodium: ~140 mg (using low-sodium ingredients)
• Protein: 22 g
• Fat: 11 g
• Carbs: 25 g
• Fiber: 3 g
• Sugar: 4 g

FAQs

Are enchiladas usually high in sodium?
Yes, most enchiladas use store-bought sauce and tortillas high in sodium. This version is made with low-sodium ingredients for a heart-healthy option.

Can I make these vegetarian?
Yes, replace chicken with black beans, lentils, or sautéed vegetables.

Do I have to use cocoa powder in the sauce?
No, but it adds depth and balances acidity in the tomato base.

Can I prep enchiladas ahead of time?
Yes, assemble up to a day ahead and refrigerate. Add sauce and cheese just before baking.

Try More Recipes:

• Low Sodium Green Enchilada Sauce
• Low Sodium Red Enchilada Sauce
• Low Sodium Vegetable Curry