Cheesy Chicken and Black Bean Enchiladas {Freezer Meal}

These chicken, bean, and veggie enchiladas will provide your family with some lean protein, fiber, vitamins and minerals.

Here’s my husband’s and my favorite enchilada recipe.  If you want to go lighter on the cheese, these enchiladas are really quite good for you.  With the chicken, beans, vegetables, and whole wheat tortillas, you’re getting some great lean protein, fiber, vitamins and minerals.  If you’re making this for kids, you may want to pull back on the spice a bit.

These chicken, bean, and veggie enchiladas will provide your family with some lean protein, fiber, vitamins and minerals.

What kind of containers do you store freezer meals like this in?

We highly recommend using a BPA-free container or dish. While it may be easier to buy the disposable Glad ovenware containers, it really makes sense to stock up on some quality, safe dishes that you can bake AND store in. After searching long and hard, I highly recommend using these containers from MightyNest:

Glass Baking Dish with Lid (6 cup)Screen Shot 2014-11-20 at 8.26.21 PM

Glass Baking Dish with Lid (3 Quart)

Screen Shot 2014-11-20 at 8.31.45 PM

A few reasons I like these:

  1. Glass is a natural, non-porous material.
  2. Glass cookware doubles as food storageware.
  3. Glass is easy to clean and dishwasher safe.
  4. The clear lid allows easy visibility to your food.
  5. Because they are oven and microwave proof, you can cook, heat, and store your food all in one dish.
  6. Flat top allows for easy stacking.
  7. They are VERY affordable.

Swing by MightyNest to check these and more great kitchen products out.


Cheesy Chicken and Black Bean Enchiladas

Homemade Taco Seasoning

  • Author: Thriving Home
  • Prep Time: 5 mins
  • Total Time: 5 mins


These chicken, bean, and veggie enchiladas will provide your family with some lean protein, fiber, vitamins and minerals.


  • 1 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper


  1. Combine the ingredients and use according to your taste in the enchilada recipe.


Cheesy Chicken and Black Bean Enchiladas

Cheesy Chicken and Black Bean Enchiladas

  • Author: Thriving Home
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 mins
  • Yield: 4-6 enchiladas


These chicken, bean, and veggie enchiladas will provide your family with some lean protein, fiber, vitamins and minerals.


  • 2 teaspoons olive oil
  • ¼ cup chopped onion
  • 2 cloves garlic, minced
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (4-ounce) can diced green chiles
  • ⅓ cup prepared salsa, mild, medium or hot
  • homemade taco seasoning (see recipe below)
  • ½-1 cup red enchilada sauce
  • 4-6 (8-inch) whole wheat tortillas
  • 1⅓ cups shredded Monterey Jack and or Cheddar cheese


  1. Preheat oven to 400 degrees F. Coat a 9×9 casserole dish with cooking spray.
  2. Heat oil in a large skillet over medium heat. Add onion and garlic and saute 2 minutes. Add chicken and saute 5 minutes, until golden brown and cooked through. Add taco seasonings to the meat mixture.
  3. Stir in black beans, green chiles, and salsa and simmer 5 minutes, until sauce thickens and reduces.
  4. Put half of the enchilada sauce on the bottom of a 9×9 casserole dish. Arrange 4-6 tortillas on a flat surface. Top each tortilla with an equal amount of chicken/bean mixture and 1-2 tablespoons cheese. Roll up tortillas and place side by side in a shallow baking dish. Add remaining enchilada sauce to the top. Then, top tortillas with remaining shredded cheese.
  5. Bake enchiladas 15 minutes, until cheese is golden.


Freezer Meal Instructions:
To Freeze:
Freeze the enchiladas before baking in an airtight freezer safe pan. You can store them in the freezer for up to 3 months.
To Prepare:
Thaw enchiladas in the refrigerator for approximately 24 hours. Follow cooking instructions as listed in the recipe. If the enchiladas are somewhat frozen when cooking, cover them in foil so they don’t burn on the top.

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  1. Alisha says

    Did your son eat these? I'm always looking for new recipes to cook since my husband has Crohn's Disease as well – usually beans tear him up inside – if your son ate them, did you do anything special to his? Thanks!

  2. Rachel says


    I'm so sorry to hear about your son. I know how difficult a Crohn's diagnosis can be, especially when you have to watch your child go through it. From what I understand, everyone is different, especially when it comes to foods that are tolerated. Jack can eat beans…in fact, at this point, he eats just about anything. However, I realize that beans and other high-fiber foods, can wreak havoc on a Crohn's digestive system–especially during flares. One book I've found especially helpful is called "What to Eat with IBD" by Tracie M Dalessandro. She is an RD and has Crohn's herself. She gives great suggestions for foods that are healing for the gut and foods that are harmful. And, she includes quite a few recipes, as well. Hope that helps! Please feel free to email me sometime ( I'd love to connect more.

  3. Rachel says


    Sorry…I reread your original comment and realized that it is your husband who has Crohn's (not your child). Regardless, I know it's hard when someone you love has to struggle with this.


  4. Alisha says

    Sorry – I just now checked your blog again! Oops! Yes, it's my husband, and we own that book – many times since my husband's last surgery! In fact, we just made a big batch of the pumpkin muffins! Love the recipes in it. I definately agree that it's different with each person – I feel like we've gone the complete circle that everyone talks about – medicine, to the "all natural/diet/nutrition based/Jordan Rueben" method, and then when a flare up comes up again, you realize again that it IS autoimmune, despite whatever you do, and end up on medicine again. *Sigh* 🙂 I'd love to be able to cook the same meal for the three of us – insoluable fiber included!

  5. Alisha says

    Oops – I meant that we've read the book many times. 🙂

  6. Oh these look fantastic. Healthy too! Thanks a million for linking up at Weekend Potluck….I am printing this recipe to try one day soon. MMM good!

    • Rachel says

      Thanks so much! It’s one of our favorites.

    • Rachel says

      Awesome, thanks so much! Sure will.

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  8. Bonnie says

    Thanks for sharing this recipe. I made them last night and they were a big hit at our house. It will become a new staple for us.

    • Rachel says

      So glad to hear it went over well, Bonnie! Thanks for letting me know and thanks for reading.

  9. reji says

    I really liked this recipe but do u know how many calories is there in one serving?

    • Rachel says

      I don’t, but you can enter in the recipe at Spark People and check. There are a lot of free apps that do this too. One of these days we won’t be wrangling kids at home while blogging and can compute nutrition info for all our recipes, too. 🙂

  10. Mandy says

    Getting ready to try these!! Would it work okay to use 6″ soft taco size tortillas, and just use a couple more of them? That’s what I had on hand. Thanks!

    • Rachel says

      I’m sure it’d be great!

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  12. Stacy says

    Hi! I just made these and they look delicious! I plan to take these to a friend that just had a baby tomorrow. I made a double batch of these, and I plan to bake ours two nights from now. Are they okay to just sit in the fridge until then? Thank you!!

    • Rachel says

      As long as your ingredients are fresh and chicken won’t expire, I think that would be fine.

  13. F. wilson says

    My husand dislikes red enchilada sauce. What could i substitute with?

    • Polly says

      I actually dislike enchilada sauce as well so we just skip it. There is so much flavor in the enchiladas that you don’t miss it. You didn’t ask about this but another sub you can do is sub beans for grilled green and red peppers. I’m not a bean lover so we do this as well and can’t get enough.

    • Holly says

      Try green enchilada sauce! We don’t like red either but we love green! Or salsa verde works too if you want to be fancy!

  14. kim says

    Hi I’m a little late reading your post. I’m a newbie at freezer meals. Could you fully cook this dish then freeze? If so how long would it be good for? How would you prepare after frozen?

    • Rachel says

      I think this dish would do best to freeze before baking it as a whole casserole. But, you can certainly freeze any leftovers after baking it easy-peasy. I do it all the time. Wrap it up very tight (air is the enemy of freezer foods), stick it in the back of the freezer, and it’s probably good to go for up to 2 months. To prepare after being precooked and then frozen, I recommend just using the defrost setting on the microwave or thawing in the fridge over night. Then warm up in the microwave just like any other leftovers. Good luck!

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  17. Catherine says

    Amazing! I made a triple batch the first time I made this and I forgot a few steps, but still turned out great. I forgot to add salsa and cheese to the inside of tortilla mixture…so I just added to the top of rolled tortillas. Planning to make this again, only using the crock pot next time. Shredding chicken is so easy, just stir with wooden spoon inside crock pot.
    I tripled the batch so I could eat one now and freeze 2 batches later. We ended up making 18 rolled enchiladas.

    • Rachel says

      Great idea to use the crockpot! And you are super smart to make such a big batch at once. Love it!