Low Carb, Gluten Free Chicken Enchiladas

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Low Carb, Gluten Free Chicken Enchiladas

Welcome to Round 2: Chicken Enchiladas.

If you’re a part of the newsletter, you have already received the most delicious high protein, crockpot chicken enchiladas and now this week, I’m bringing you the low carb, gluten free version!

The good news?

These ARE high protein & high fiber! Meaning you’ll feel fuller longer!

As a dietitian who specializes in weight loss, I understand the importance of creating meals that are satisfying, but also nutrient dense. Also, you should be excited to cook and enjoy your food all while accomplishing your goals!

What makes these different from regular chicken enchiladas?

You might have guessed it.. There’s no tortilla!

So if you’re looking for a traditional chicken enchilada recipe, you might’ve stumbled on the wrong page.

BUT if you’re looking for an healthy alternative recipe that is high protein, high fiber, low carb, AND gluten-free, well then you’re in the right place!

Let’s talk about what sets this recipe apart from the others.

Gluten Free

Yes, this part of the recipe is what makes the dish gluten free, but you should also be mindful of the enchilada sauce you use. Some sauces may contain wheat as a thickening agent. Check the ingredient list for wheat or other ingredients containing gluten OR look for a gluten-free symbol!

High Protein

How does this dish have more protein? I added beans! Beans add carbohydrates, protein, and even fiber to a dish making them the PERFECT addition to any recipe. Also, I think it compliments this dish well.

High Fiber

As I stated, beans are a reason why this dish is high in fiber. I also added corn and of course, replaced the tortillas with zucchini slices, as zucchini is a rich source in fiber too.

I do want to be clear here! Some tortillas do contain a lot of fiber, so if you’re not necessarily looking for a gluten-free recipe, you can check out my High Protein Crock-pot Chicken Enchilada recipe here!

Low Carb

Now this is where the biggest difference comes in when using zucchini instead of tortillas. You consume less carbohydrates when using zucchini, as well as less calories!

If you’re a part of our newsletter or have read one of my blogs before, you already know how much I LOVE carbohydrates. I’m a dietitian that preaches carbs CAN help you achieve your fitness and nutrition goals and they are NOT to be villainized. With this being said, this recipe STILL contains carbohydrates as vegetables, beans, and sauces contain carbohydrates, just NOT as much as compared to the tortilla version of this recipe!

Recipe Tips

Instant Pot

Cooking chicken in an instant pot can vary based on the weight of the chicken prior to cooking. Usually 1-1.5 lbs of chicken will take 15 minutes to cook in the instant pot. A quick google search will help you figure out how long your cooking time should be based on the weight of the chicken you’re cooking with.

I also allowed the chicken to naturally release the steam as this sometimes helps retain the flavor and tenderness of the chicken. It also worked out perfectly timewise as I was cutting up the zucchini.

Seasonings

Add as many seasonings or as little as you like. Also, you have the option of making your own creation to match your taste buds! Since this recipe is simple, you can jazz it up with spices or heat or you can leave it as is. That’s the beauty of cooking! You can be as explorative as you’d like!

Cutting the Zucchini

I HIGHLY recommend you use a mandoline to cut the zucchini! This can be found on Amazon (click here to see an example). This tool is VERY sharp, but helps to avoid cutting yourself due to the mechanics of the tool. Personally, the only reason I cut the zucchini by hand was because I couldn’t find my mandoline!

If you are cutting by hand, PLEASE BE CAREFUL. Use a sharp knife. A dull knife can sometimes lead to a higher risk of injury as it is harder to cut through food.

Folding the Zucchini Slices

This was NOT an easy task. As stated in the recipe instructions, cut the zucchini thin. Thick slices will make it harder to fold around the chicken enchilada mixture. If you have extra zucchini slices, I’d use two to make it easier to encase all of the mixture. It took some practice, but it became easier to do as I folded each zucchini slice.

Pro tip: Tuck the zucchini tight together. This helps prevent the chicken mixture from falling out!

Adding the Cheese

Make sure to add the cheese towards the end of the cooking time! If you add it in the beginning, you are sure to burn it. However, this tip is based on preference! Some people like their cheese to be crispy, so if this is you, add the cheese earlier on!

Cooking Time

It’s important to acknowledge that every oven is different. Have you ever tried a recipe and overcooked something or maybe even had to leave the dish in the oven longer? Well, this is a common problem with ovens.

If you are a beginner, cooking can take time to master, especially when you’re learning about your oven. A prime example of this is when you bake cookies. The recipe may call to bake them for 10 minutes, but your oven takes 15 minutes to achieve that soft, chewy cookie you desire.

Tips for beginners: Check on your dish frequently and use a fork to check if the zucchini is tender! Also, another general rule of thumb, if a food starts to turn brown, it’s probably cooked! Lastly, keep track of how long your oven takes to cook or bake certain foods for the future!

These low carb, gluten free chicken enchilada are sure to be a hit with veggie lovers. If you cook this dish correctly, the zucchini will be tender with the slightest crunch. This dish is so delicious that it could become one of your new comfort dishes in the fall and winter!

I hope you enjoy this recipe as much as I do. Leave a review below to let me know how this dish was! Enjoy!

Low Carb, Gluten Free Chicken Enchiladas

@nikki_thedietitian
These enchiladas are low carb, gluten free, and high in fiber AND protein! They will be a hit with my gluten free peeps, as well as veggie lovers!
Prep Time 45 minutes
Cook Time 30 minutes
0 minutes
Total Time 1 hour 15 minutes
Course Dinner, Main Course
Cuisine American, Mexican
Servings 4 people
Calories 356 kcal

Equipment

  • 1 Instant pot
  • 1 Mandoline

Ingredients
  

  • 1.5 lbs Chicken, raw, boneless, skinless
  • Salt to taste
  • Pepper to taste
  • 1 cup Water (for Instant Pot)
  • 1-2 tablespoons McCormick’s Chili powder
  • 2-3 Large zucchinis
  • 8 oz Enchilada sauce
  • 1-2 cups Fire roasted corn, frozen
  • 15 oz Black beans
  • 1 tsp Smoked paprika
  • 1-2 cups Shredded cheese

Instructions
 

  • Place raw chicken in instant pot on a rack with 1 cup of water (below rack). Add salt, pepper, chili powder on top of chicken. Cook on high pressure for 15 minutes.
  • Wash & dry the zucchini. Use a mandoline or cut the zucchini long ways into thin pieces.
  • Allow the instant pot to naturally release the pressure and remove the chicken from the instant pot. Add the chicken to a bowl and shred the chicken.
  • Add frozen corn, black beans, and smoked paprika into pan on medium heat. Cook for 5 minutes or until corn is no longer frozen.
  • Place the chicken, enchilada sauce, and corn and bean mixture into a bowl and mix thoroughly.
  • Preheat oven to 375 degrees Fahrenheit.
  • Prepare a baking dish. Take the mixture and spoon it into each zucchini slice. (Pro tip: if you have extra zucchini slices, double up to make sure the zucchini doesn’t come undone.)
  • Continue this until all the mixture is gone. If you have mixture leftover, you can either pour it on top of the zucchini or prepare more roll ups in another dish.
  • Place in oven for 20-25 minutes or until zucchini is cooked through. (Make sure to add shredded cheese towards the end of the cooking time to avoid burning the cheese.)
  • Once cooked, enjoy & serve!

Video

Notes

Macro Breakdown for 4 Servings: 356 calories, 36.6 grams of protein, 34.8 grams of carbohydrates, and 9.7 grams of fat.
Keyword gluten free chicken enchiladas, high protein chicken enchiladas

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