Healthy Beef and Black Bean Enchilada Recipe

(5.0)
By Judy Capodanno
Updated 12/29/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic
Healthy Beef and Bean Enchiladas
Photo Credit: Baldwin Publishing Staff Photographer

Spicy, meaty, and cheesy beef and bean enchiladas get a lighter update in this healthy recipe for Mexican food. Our chefs combine lean ground meat with nutritious peppers and black beans to pack a healthy enchilada with bold savory flavor. Covered in a creamy avocado sauce and light cheese, it's hard to believe this low-calorie Mexican recipe contains only 270 calories per serving.

This big tray of healthy Beef and Bean Enchiladas comes together in less than 1 hour, making it a perfect addition to your collection of low calorie recipes. Whether you are looking for heart-healthy dinner ideas or GLP-1 meal-prep options, these enchiladas provide the perfect balance of fiber and lean protein to keep you satisfied.

Total Time
45 minutes
Servings
12
Calories
270

What Makes This Healthy Beef and Black Bean Enchilada Recipe Healthy

This recipe swaps traditional heavy fats for nutrient-dense ingredients like 95% lean beef and fiber-rich black beans. By incorporating a variety of fresh peppers and an avocado-based sauce, you get bold Mexican flavors with significantly less sodium and saturated fat.

Key Health Highlights

  • 95% Lean Ground Beef: Provides high-quality protein while keeping saturated fat levels low for heart health.
  • Fiber-Rich Black Beans: Adds plant-based protein and 8g of fiber per serving to support digestion and blood sugar stability.
  • Whole Wheat Tortillas: Replaces refined flour with complex carbohydrates to provide lasting energy.
  • Heart-Healthy Fats: Uses ripe avocado in the sauce to provide monounsaturated fats instead of heavy sour cream.
  • Low-Sodium Strategy: Uses aromatic garlic, onions, and cumin to create deep flavor without relying on excess salt.
Heart Healthy Home Cooks Community on Facebook

FAQs About Healthy Beef and Black Bean Enchilada Recipe

Yes! By using lean proteins, adding beans for fiber, and choosing whole-grain tortillas, enchiladas can be a balanced, nutrient-dense meal.

Briefly warming the tortillas before rolling and avoiding over-saucing the bottom of the pan will help maintain the structure.

Absolutely. The high fiber content in black beans and whole wheat tortillas helps slow down the absorption of sugar, making this a great choice for blood sugar management.

More Recipes for Quick & Healthy Taco Nights

Try any of these Mexican-inspired dishes for an easy dinner the whole family will love.

Heart Healthy Beef Tacos
Heart Healthy Chicken Fajitas
Heart Healthy Taco Casserole
Heart Healthy Black Bean Burritos

More High-Protein Beef Dinners

Serve up a dish of classic comfort food with these recipes starring lean beef.

Heart Healthy Beef Chili
Heart Healthy Meatloaf
Heart Healthy Beef Stew
Healthy Beef Stroganoff

Pro Tips: The Secret to the Best Healthy Enchiladas

  • The secret to the best healthy enchiladas lies in the "sofrito" base. Sautéing your peppers, onions, and garlic until they are perfectly tender creates a savory depth that compensates for the lower fat content.
  • To prevent soggy enchiladas, lightly toast your whole wheat tortillas in a dry pan for 30 seconds per side before filling and rolling.

Ingredients

Recipe yields 12 servings

Helpful How-To Video

Directions

  1. Step 1

    Preheat oven to 300°.

  2. Step 2

    Lightly coat a large skillet with nonstick cooking spray and cook beef over medium heat until browned. Add peppers, tomatoes, onion and garlic and sauté until onions become translucent.

  3. Step 3

    Reduce heat to low. Stir in black beans. Season with cumin, paprika, chili powder and cayenne. Add 1 cup of sour cream and mix gently. Cover and remove from heat.

  4. Step 4

    Lightly coat a casserole dish with nonstick cooking spray. Spoon beef and bean mixture into tortillas, sprinkle with cheese and roll. Place enchiladas into dish, seam side down and bake for 15 minutes, or until cheese is melted.

  5. Step 5

    In a food processor, blend remaining 1 cup of sour cream and avocado until smooth. Transfer to a microwave safe bowl. Microwave on medium in 20 second intervals, stirring, until warm. Serve enchiladas with avocado sauce and brown rice.

Nutrition Facts

Serving Size:
1 enchilada

270
Calories
7
g
Fat
11
mg
Cholesterol
382
mg
Sodium
40
g
Carbs
1
g
Sat. Fat
8
g
Fiber
12
g
Protein

Alternative Cooking Methods and Enchilada Variations

  • Slow Cooker Enchiladas: While the oven provides the best melt for the cheese, you can also prepare these in a slow cooker. Layer the tortillas and filling like a lasagna (enchilada casserole style) and cook on low for 3-4 hours. This method is excellent for busy weeknights when you want a "set it and forget it" meal.
  • Low-Carb Version: Swap the tortillas for large cabbage leaves or bell pepper halves to significantly reduce the carbohydrate count.
  • Enchilada Casserole: Instead of rolling individual tortillas, layer them with the beef and bean mixture in a baking dish for a faster preparation.
  • Green Chile Style: Use a salsa verde or green enchilada sauce for a brighter, tangier flavor profile.

Serving & Storage Tips

  • Serve these enchiladas warm, topped with the blended avocado-sour cream sauce and a side of brown rice. Add a scoop of Pico de Gallo for added freshness.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. For longer storage, wrap individual enchiladas in foil and freeze for up to 2 months.
  • Reheat in the oven at 350°F until the center is hot to maintain the best texture.

Ingredient Substitutions

You can substitute 95% lean ground turkey or chicken for a similarly lean profile.

Pinto beans or kidney beans work well and offer similar fiber benefits.

Try a reduced-fat Monterey Jack or a sprinkle of nutritional yeast for a dairy-free "cheesy" flavor.

Use corn tortillas for a gluten-free option that is traditionally lower in calories.

More Recipes Like Beef and Bean Enchiladas