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These healthy beef enchiladas are baked and topped with a homemade red enchilada sauce that’s simple and delicious. This recipe is lower in sodium and does not contain any additives you might get with canned enchilada sauce. It’s also simple to make these dairy free enchiladas!
With this recipe you make your own enchilada sauce, which is super easy! This way you control what goes into these healthy beef enchiladas. The enchilada sauce is broth-based and has a lot of flavor from simple spices and we lighten the whole dish up by using less cheese. Want something a little faster? Try these lazy enchiladas.
Table of Contents
Ingredients
For the red sauce:
- All Purpose Flour – This is needed to thicken the sauce, but for gluten free you can substitute a gluten free all purpose flour, cornstarch, or arrowroot powder as well.
- Olive Oil – This mixes with the flour to form a “roux” of sorts that helps to flavor the sauce and create a good base.
- Spices – Chili powder (use one without cocoa or onion), smoked paprika, cumin, and garlic powder combine to add tons of flavor to this easy sauce.
- Broth – I like to use Trader Joe’s Hearty Vegetable or make homemade broth for a low sodium option.
For the enchiladas:
- Tortillas – Corn or flour will work, or whatever your favorite brand might be. I like to use locally made fresh tortillas from HEB, Margaritas (found in the fridge at Whole Foods) or TortillaLand (found in the fridge at Walmart) are also some good options. Corn tends to break more easily than flour, especially if not fresh. I’ll give you tips on that below.
- Ground Beef – For the best flavor, go with 85/15 fat content, but if you’re watching calories, this recipe also works well with 90/10 because of the added flavors.
- Spinach, Kale, or Arugula – Any green that you can wilt down will work here to provide some extra vegetables in the beef filling.
- Shallot
- Goat Cheese or Cream Cheese – This is completely optional, but does provide a nice creaminess. Just leave out for dairy free.
Step by Step Process
- Preheat oven to 400 degrees Fahrenheit. Begin by making the sauce – whisk together the flour and oil in a small pot over medium heat. Then whisk in spices till smooth. Continue whisking for a little less than a minute till fragrant, then pour in the broth little by little till the sauce becomes smooth. Turn the heat to medium high and begin to simmer for about 5-7 minutes till thickened enough to coat a spoon. It will continue to thicken as it cools. (See below picture.)
- Meanwhile cook the ground beef over medium heat in a large sauté pan. Drain any excess moisture, then stir in chopped shallot. Add in greens till just wilted, stirring frequently. (Pictures 1-2)
- Place the meat mixture inside one end of the tortilla and roll up as tightly as possible, placing seam side down in an 11×17 baking dish that is sprayed with oil. Pour the enchilada sauce on top and around the sides. (Pictures 3-4)
- Bake at 400 degrees for 20 minutes. If using cheese, sprinkle a little bit over the top while it’s still hot so it melts. Top with cilantro.
Recipe Tips
- The enchilada sauce can be made ahead and will keep in the fridge for up to 5 days.
- These healthy enchiladas will work with chicken, turkey, or beef.
- Old tortillas or ones that have been stored in the fridge have a tendency to crack, especially corn ones! To avoid this, try to buy them fresh and use them within a day of purchasing. If this isn’t possible, I wrap them in a wet paper towel and microwave in 15 second intervals till warm and pliable. This should help with the rolling process. At the end of the day, don’t worry if they crack – they’ll still be delicious and the sauce hides a lot of it!
Dairy Free Enchiladas
To make dairy free enchiladas you have two options:
- Leave the cheese off the topping.
- Use a dairy free cheese, which I would recommend the Violife Feta. To me, it crumbles and tastes more like goat cheese and is also nut-free. However, be advised that any dairy free cheese does contain hidden MSG as “natural flavors”, if you are sensitive to glutamate.
This healthy beef enchiladas recipe is extremely flavorful without the cheese, but I know it’s sometimes nice to have a little creaminess to them.
Enchilada-Inspired Recipes
For more recipes like these healthy beef enchiladas check out these posts. And don’t miss my slow cooker chicken enchiladas for an easy alternative!
Soup
HDHeal Your Headache (HYH)MDMediterranean Migraine DietDFDairy FreeGFGluten FreeHPHigh ProteinLCLow Carb
Green Chicken Enchilada Soup with Rotisserie Chicken
Recipes
HDHeal Your Headache (HYH)MDMediterranean Migraine DietDFDairy FreeGFGluten FreeHPHigh ProteinLCLow Carb
Mexican Grilled Chicken
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Healthy Beef Enchiladas
These Healthy Beef Enchiladas are baked and topped with a homemade red enchilada sauce that's simple and delicious. This recipe is lower in sodium and does not contain any additives you might get with canned enchilada sauce. These are also easily dairy free.
Ingredients
Red Enchilada Sauce
- 3 tablespoons all purpose flour or cornstarch
- 3 tablespoons olive oil
- 1 tablespoon chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon garlic powder
- 2 cups vegetable broth
- kosher salt and black pepper to taste
Enchiladas
- 1 pound ground beef
- 1 olive oil spray
- 1 large shallot, chopped (about 1/3 cup)
- 10-12 oz fresh spinach or arugula
- 6 or more corn or flour tortillas, I used Central Market’s fresh flour tortillas. Tortillaland has good ones as well. Look in the refrigerated sections of grocery stores
- Optional toppings: cilantro, 1/4 cup goat cheese or cream cheese
Instructions
- Preheat oven to 400 degrees Fahrenheit. Begin by making the sauce – whisk together the flour and oil in a small pot over medium heat. It will become very light golden brown as it bubbles. Then whisk in spices till smooth. Continue whisking for a little less than a minute till fragrant, then pour in the broth little by little till the sauce becomes smooth. Turn the heat to medium high and begin to simmer for about 5-7 minutes till thickened enough to coat a spoon. It will continue to thicken as it cools.
- Add ground beef to a large pan over medium high heat and cook till no pink remains – about 5 minutes. Season with salt and pepper. Add shallots and sauté about 1 more minute. Then add spinach or arugula and wilt slightly, about 2 minutes.
- Spray a 9×13 inch baking dish with olive oil. Pour 1/4 cup of the enchilada sauce in the bottom, tilting the dish to make sure it covers the whole bottom. Spoon the beef mixture into the tortillas. You may need more than 6 depending on the size of them. Roll them tightly and place seam side down in the pan. Once all have been placed in the pan, pour the remaining sauce over the top, avoiding the edges of the tortillas.
- Bake uncovered on the middle rack for 20 minutes. If the top is not brown enough to your liking, you can bake on the top rack another 3-5 minutes.
- Remove the enchiladas from the oven and allow to rest for a few minutes, adding cheese and cilantro as desired.
Notes
- Recipe calculated using lean ground beef and large flour tortillas. 7-8 WW points.
- The enchilada sauce can be made ahead and will keep in the fridge for up to 5 days.
- These healthy enchiladas will work with chicken, turkey, or beef.
- Old tortillas or ones that have been stored in the fridge have a tendency to crack, especially corn ones! To avoid this, try to buy them fresh and use them within a day of purchasing. If this isn’t possible, I wrap them in a wet paper towel and microwave in 15 second intervals till warm and pliable. This should help with the rolling process. At the end of the day, don’t worry if they crack – they’ll still be delicious and the sauce hides a lot of it!
Nutrition
Serving: 2enchiladas, Calories: 401kcal, Carbohydrates: 26g, Protein: 29g, Fat: 20g, Saturated Fat: 5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 12g, Trans Fat: 1g, Cholesterol: 70mg, Sodium: 418mg, Potassium: 525mg, Fiber: 2g, Sugar: 3g, Vitamin A: 846IU, Vitamin C: 1mg, Calcium: 71mg, Iron: 5mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Like this? Leave a comment below!
This post was originally published February 18, 2018 and was updated January 6, 2022 to include new recipes photos, edits for dairy free, and recipe tips. Below is an old photo from the original post.
You saved me a trip to the store to get the prepared sauce that I forgot to buy. I forget they put the MSG in there often times. Thank you.
This enchilada sauce is unbelievably good!! I also like freezing extra to have as needed.
This is my favorite Dizzy Cook recipe! The flavors are great, and the enchiladas have a great balance of crispy outsides and hearty filling. Also this dish freezes well!
What brand of tortillas do you use? I’m having a hard time finding MSG-free tortillas.
Hey Heidi, I’m in Texas so it’s a little bit easier for me. I use Central Market Brand’s flour tortillas that they make fresh. Usually you can find good ones in the refrigerated section of stores, like Whole Foods. Another brand that I’ve seen in target and walmart in the fridge is called Tortilla Land and theirs are safe too. Sometimes you can get them from local mexican restaurants too.
I made these for Valentine’s Day dinner for my husband and I and it came out sooo good. I used cream cheese and it made the insides so creamy and good. Thank you for the recipe!
What a great idea for Valentine’s Day! I’m glad you guys enjoy them. I love it best with cream cheese too. 🙂
These enchiladas were so good! I had to leave out the tomato paste because it is a trigger for me and the spinach/arugula because my daughter is a picky eater and they were still amazing. I also diced some deli yellow american cheese and put it on the top and my whole family loved them!
Thanks for the review, Sara! I’m so glad you still liked it without the tomato sauce. I try to tell people it’s still good, but I don’t know if they believe me. 🙂
I just made this tonight for myself. I wasn’t sure if shallots or tomato paste trigger me cause I haven’t taken the chance yet to make time (or the lapse of being “off” more so for a couple of days) for an episode if they do. So I left them out.
This recipe was absolutely amazing. SO much flavor. Thank you so much for sharing this recipe and I’m looking forward to trying your other recipes.
I’m so glad it was still amazing even without the shallots or tomato paste. It takes a little more effort than opening a can of enchilada sauce, but it’s worth it to feel good after. I’ll be curious how your test with shallots and tomato paste goes!
I don’t see tomato paste or any tomato product in this recipe?
I ended up omitting it because after not having it on hand a few times. I found it wasn’t necessary and one less thing. My original enchilada sauce in my cookbook has it though.