Gluten-Free Chicken Enchilada Bake
Tender shredded chicken breast, black beans, and corn tortillas baked in a flavorful red enchilada sauce with a warm sprinkle of Monterey Jack cheese. A high-protein, gluten-free meal prep favorite designed for satisfying, effortless lunches.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Kristi + Lila
Kristi created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat an oven to 375°F (190°C)
- 01
Heat an oven to 375°F (190°C)
Heat an oven to 375°F (190°C). Spray an 8x8-inch (20x20 cm) baking dish with olive oil cooking spray.
Tap card to mark done - 02
Combine cooked shredded chicken breast
In a medium bowl, combine cooked shredded chicken breast, rinsed black beans, half of the red enchilada sauce, ground cumin, and garlic powder until well mixed.
Look for: well mixed
Tap card to mark done - 03
Wrap corn tortillas in a damp paper…
Wrap corn tortillas in a damp paper towel and microwave on high for 30 seconds until warm and pliable.
Look for: warm and pliable
Tap card to mark done - 04
Fill each tortilla evenly with the chicken…
Fill each tortilla evenly with the chicken and bean mixture, roll up tightly, and place seam-side down in the prepared baking dish.
Tap card to mark done - 05
Pour the remaining red enchilada sauce evenly…
Pour the remaining red enchilada sauce evenly over the top of the rolled enchiladas, ensuring the tortillas are coated to stay moist.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Sprinkle shredded Monterey Jack cheese evenly over…
Sprinkle shredded Monterey Jack cheese evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake uncoverd for 20 minutes until the…
Bake uncoverd for 20 minutes until the sauce is bubbly and the cheese is melted and lightly golden.
Look for: the sauce is bubbly and the cheese is melted and lightly golden
Tap card to mark done - 08
Remove from the oven
Remove from the oven, top with sliced avocado, and cool for 5 minutes before serving or storing in meal-prep containers for up to 4 days.
Allow: 5 minutes
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