Family traditions have a way of shaping our favorite meals. Growing up, birthdays were always special, centered around a favorite homemade dish followed by a sweet treat. In our home, chicken enchiladas became the dish everyone looked forward to. Over the years, this recipe has been passed down, adapted, and perfected to suit modern tastes without compromising on flavor.
These low sodium chicken enchiladas are not just a comforting meal—they are a way to keep cherished family recipes alive while making them healthier. Packed with savory layers of chicken, beans, olives, and a rich cheese topping, this dish proves that comfort food can also be heart-healthy.
Why You’ll Love This Recipe
Chicken enchiladas are the ultimate comfort food. They combine a flavorful sauce, tender chicken, creamy beans, and gooey melted cheese, all wrapped in soft tortillas. This low sodium version keeps all the deliciousness while cutting down on salt, making it suitable for those monitoring sodium intake.
This recipe is perfect for family dinners, meal prepping for the week, or a weekend gathering. The enchiladas can easily be made ahead and baked when needed, filling your kitchen with the irresistible aroma of baked cheese and spices.
Ingredients That Make It Special
The secret to these enchiladas lies in simple swaps and quality ingredients. Flour tortillas are used to retain the familiar texture, while Swiss cheese replaces Cheddar to reduce sodium without losing flavor. Low sodium canned tomatoes, peppers, and sauces ensure that the dish remains flavorful without the extra salt. Reduced sodium green olives add a briny punch, creating layers of savory goodness in every bite.
Using pre-cooked or rotisserie chicken can save time, especially on a busy weeknight. A homemade low sodium tomatillo salsa adds a bright, tangy flavor, elevating the dish to restaurant-quality comfort food right at home.
Preparing the Chicken and Filling
Start by cooking and dicing the chicken into bite-sized pieces. Mix it with low sodium refried beans, diced onions, sliced green olives, and tomatillo salsa to create a flavorful filling. This mixture is the heart of the enchiladas, combining protein, fiber, and savory notes that make every bite satisfying.
Assembling the Enchiladas
Preheat the oven and prepare a casserole dish by spreading a layer of enchilada sauce at the bottom. Lay out the tortillas and evenly divide the chicken mixture along the center of each. Roll them up and place them seam-side down in the pan. Pour the remaining enchilada sauce over the top, sprinkle with shredded Swiss cheese, and bake.
As the enchiladas bake, the sauce melds with the filling, and the cheese melts into a golden, bubbly layer. The result is a dish that looks as inviting as it tastes, perfect for sharing with family and friends.
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Heartwarming Low Sodium Chicken Enchiladas
- Total Time: 1 hr 20 min
Ingredients
10 burrito-size flour tortillas
2 cups cooked chicken, diced
2 cups low sodium refried beans (such as Amy’s Organic Low Sodium)
1/2 cup reduced sodium green olives, sliced (Mario brand recommended)
3/4 cup onion, diced
1 (10 oz) can low sodium enchilada sauce (Ortega Mild)
2 cups shredded Swiss cheese
1 cup low sodium tomatillo salsa
Instructions
- Preheat the oven to 350°F (175°C).
- Cook and dice the chicken if not pre-cooked.
- In a mixing bowl, combine chicken, refried beans, olives, onion, and tomatillo salsa. Mix until well incorporated.
- Spread half of the enchilada sauce evenly at the bottom of a casserole dish.
- Lay out the tortillas and divide the chicken mixture evenly along the center of each. Roll tortillas and place seam-side down in the dish.
- Pour the remaining enchilada sauce over the rolled tortillas.
- Sprinkle shredded Swiss cheese evenly on top.
- Bake for 1 hour, until the cheese is melted and lightly golden. The aroma will signal it’s ready.
- Remove from the oven and let rest for 5 minutes before serving.
Notes
- For a faster version, use pre-cooked low sodium rotisserie chicken.
- Homemade low sodium tomatillo salsa adds an extra layer of flavor.
- Reduced sodium green olives are essential for balancing taste while keeping sodium low.
- Flour tortillas maintain the classic texture; corn tortillas can be used but may change the flavor profile.
- These enchiladas freeze well; assemble and freeze before baking for a convenient make-ahead meal.
- Prep Time: 20 min
- Cook Time: 1 hr
