Healthy Vegetable and Chicken Enchilada Casserole (with Vegan & Vegetarian Options)

I am not even sure how I should start this post other than… 

You have to try this recipe!

Meat eater, vegetarian, or vegan...I have you covered in this so yummy Mexican dish. 

I don’t think I have ever met a person who didn’t like Mexican food. Unfortunately, Mexican food can be rather unhealthy. But this dish is packed with whole, real foods--veggies and protein with a taste of cheese, if you want it.

There are 3 reasons this dish gets 5 stars:

  1. The tasty homemade enchilada sauce. You can’t buy anything in the supermarket that will be as good as this sauce, either in taste or quality of ingredients. It is really what makes this dish.

  2. It is simple to put together. Mexican entrees tend to dirty so many dishes and have so many parts. This is sorta the same, BUT… it is so much easier to put together than traditional enchiladas for example. And it is an all-in-one dish.

  3. You can customize it to your tastes and dietary preferences. Vegan? No problem. Omit the chicken and cheese. Vegetarian? No problem. Omit just the chicken. Don’t like it spicy? No problem. Omit the jalapeno and reduce the chili powder in the sauce. Want it extra meaty? No problem. Add extra chicken or ground beef. 

If you give this recipe a try, you have to promise me something… comment back about how good it was or share it on social media and tag @7corewellness. 

I look forward to hearing how you make it.

To a successful, busy, AND healthy lifestyle,


Healthy Vegetable and Chicken Enchilada Casserole (with Vegan & Vegetarian Options)

Serves: 4-8

Total time: 90 minutes


For the casserole:
  • 8-12 corn tortillas
  • Enchilada sauce (recipe below)
  • 1 small onion, chopped
  • 1 red bell pepper, seeded and chopped
  • 1 jalapeno, seeded and finely chopped
  • 1 small zucchini, chopped
  • 1 can of black beans, drained and rinsed
  • 1 cup frozen corn
  • 3 cups fresh spinach, chopped
  • 1-2 chicken breasts, cooked and shredded (omit for vegan and vegetarian)
  • 1/2 cup chopped cilantro, divided 
  • 1 cup shredded pepper jack cheese (omit for vegan)
For the enchilada sauce:
  • 1 tsp of olive oil
  • ½ cup of finely chopped onion
  • 2 cloves of garlic, crushed
  • 1 (14 oz) can of tomato sauce
  • 1 Tbsp of chili powder
  • 1 tsp of cumin
  • ½ cup of water


  1. Preheat the oven to 400 degrees. Brush a 9x13 casserole dish with olive oil.
  2. For the sauce: In a small saucepan, warm 1 teaspoon of olive oil over medium heat. Saute onion for 5 minutes. Add garlic and saute for an additional 1 minute. Add remaining ingredients and simmer for 10 minutes. Set aside.
  3. For the filling: In a large skillet, warm 1 tablespoon of olive oil over medium heat. Saute onion until softened. Add garlic and saute for an additional 1 minute. Then, saute the red pepper bell and jalapeno until softened. Next, add the zucchini and cook until softened. Add the black beans, corn, spinach, and chicken (if adding). Stir and cook until warmed through. Stir in ¼ cup cilantro. 
  4. Pour ¼ of the enchilada sauce at bottom of the casserole dish. Place a single layer of corn tortillas on the sauce (You may need to cut them in half). Layer with ½ of the filling, then ⅓  of the cheese, and another ¼ of the enchilada sauce. Repeat with a layer of corn tortillas, remaining filling, ⅓ the cheese, and another ¼ of the sauce. The final layer consists of the remaining tortillas, sauce, and cheese. Sprinkle with remaining cilantro. 
  5. Bake for 30 minutes. Let sit for 10-15 minutes before cutting and serving. 

Note: To make it vegan, omit chicken and cheese. To make it vegetarian, omit the chicken. To make it meatier, add more chicken or ground beef. To make it less spicy, omit the jalapeno and decrease the chili powder in the sauce. To make it spicier, add more jalapeno.


casserole, enchiladas, main dish, mexican, one dish, vegan, vegetarian

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