Try these Gluten-Free Black Bean and Spinach Enchiladas if you love Mexican food but struggle to make it healthy. This recipe is your ticket to satisfying your craving while also sticking to healthy habits.
By including extra vegetables, a healthier tortilla swap and smothering of sauce, these enchiladas have become a fan favorite around here.
Traditionally, Mexican night at home means a create your own taco situation. They are easy to make and can be individually assembled so that everyone is satisfied with what goes on their plate.
My go-to choice at a Mexican restaurant is a different story. It’s always a toss up between a quesadilla, fajitas and enchiladas.
Every time I order the enchiladas, I’m comforted by the saucy texture and gooey cheese. But the one thing I do notice is the serious lack of vegetables on my plate since it’s basically meat, tortillas, sauce and cheese.
In an effort to infuse my meals at home with the flavors I love without sacrificing my goal to always aim for a nutritious plate, I decided to switch up the traditional enchilada for something that was more veggie friendly.
These Gluten-Free Black Bean & Spinach Enchiladas are full of fiber, protein and healthy fats thanks to a few simple swaps.
- Instead of chicken making up the bulk of the filling, these enchiladas are made with a base of spinach, black beans and corn.
- One of my favorite swaps for Mexican cuisine is the kind of tortillas that I use. Instead of white, whole wheat or corn tortillas, I opt for those made out of almond flour, coconut flour or cassava flour. If the store doesn’t have these in stock, then I will look for tortillas made from sprouted grains. These healthier alternatives will be found in either the refrigerated or frozen section of the grocery store since they don’t contain any preservatives.
- A significant reduction, or my preference, elimination of cheese. The sauce is thick and creamy so I find you don’t really need the cheese for the satisfying texture you crave from enchiladas.
The recipe included below is my go-to variation when I make these Gluten-Free Black Bean and Spinach Enchiladas at home or in cooking classes. However, there are a variety of ways that you can customize them to your preferences.
- Family can’t get on board with a full veggie meal? Add some shredded chicken to the mix, or do half and half.
- If you regularly consume dairy and would like to add a layer of creaminess, consider adding a light sprinkle of cheese to the top so that it melts and turns golden brown in the oven. Or, you could add ½ cup of plain Greek yogurt to the sauce once it is done cooking before pouring it into the casserole dish.
- If you are looking for these to be weight loss friendly, I will often adapt this recipe for clients by removing the corn to decrease the overall carbohydrates and add hemp seeds for a boost of protein and healthy fats.
Related Post: 5 Meal Prep Tips You Haven’t Heard Before
These Gluten-Free Black Bean and Spinach Enchiladas are freezer-friendly, too. You can freeze them pre or post-baking, depending on how you will use them when thawed. If you are looking for freezer family meals, go ahead and freeze pre-baking, thaw overnight, then bake away in the oven. If you are looking for grab-and-go meals, freeze post-baking so that all you have to do is stick it in the microwave to reheat.
Check out my Meal Planning Tips Pinterest Board for more freezer-friendly meal ideas and other meal prep tips to make meal planning easier!
Looking for a healthy recipe for Mexican (Meatless) Monday? Try this vegan recipe for easy to make Gluten-Free Spinach and Black Bean Enchiladas (chicken is optional).
For the sauce:
- 2 tablespoons olive oil
- 2 tablespoons gluten-free flour
- 1 cup low-sodium vegetable broth
- 16 ounces mild salsa verde
- 1/4 cup cilantro, chopped
For the enchiladas:
- 8 ounces frozen spinach
- 15-ounce can black beans, rinsed and drained
- 1 1/2 cups frozen corn
- 6 green onions, chopped
- 1/4 cup cilantro, chopped
- 1 tablespoon cumin
- 8–10 gluten-free tortillas
- Preheat the oven to 375F.
- To make the sauce, heat the olive oil in a small saucepan over medium heat. Add the flour and whisk for 1 minute. You’re looking for a paste-like consistency that starts to bubble. Add the vegetable broth and salsa verde; whisk until well combined and the sauce begins to simmer and thicken up. Add the cilantro, then take off the heat and set aside.
- To prepare the filling, add the spinach, black beans, corn, green onions, cilantro and cumin to a mixing bowl; stir to combine.
- In the bottom of a 13×9 casserole dish, ladle 1 cup of the enchilada sauce in the bottom.
- Roll about 1/2 cup of enchilada filling in a tortilla and place in the casserole dish, seam side down. Repeat until all of the filling and tortillas have been used. Top with the remaining enchilada sauce and filling. Bake for 25 minutes until the top is bubbly and slightly golden brown.
- Remove from the oven and let cool for 10 minutes. Garnish with any leftover cilantro and enjoy.
For recipe variations, refer to the post for ideas on how to incorporate meat and/or dairy if you feel you need it. A couple of brands that I use for this recipe is Herdez mild salsa verde (it’s hard to find a true mild sauce) and Siete tortillas.
- Calories: 33
- Sugar: 6g
- Sodium: 1045mg
- Fat: 12g
- Saturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 47g
- Fiber: 14g
- Protein: 14g
Keywords: Mexican, meatless Monday, enchiladas, Mexican Recipe, gluten-free, vegan