If you are looking to reduce your carbohydrate intake or improve blood sugar control without missing out on the mouth watering happiness of Tex-Mex food then this is the recipe for you.
Tex-Mex cuisine is known bold and spicy flavors that come from hearty and comforting dishes such as fajitas, enchiladas, tacos, and burritos. This enchilada casserole recipe is a perfect representation of the American and Mexican fusion but without the additional high carbs that are more commonly present in some of the classic Tex-Mex dishes.
How Do You Make Low Carb Enchiladas?
Low-carb or keto friendly enchiladas can be made with a tortilla that is lower in carbohydrates. This can be a low-carb flour tortilla such as the Mission Carb Balance Tortillas or Siete Almond Flour Amazing Grain Free Tortillas.
I love both of these options for low-carb tortillas.
Another component of this low carb enchilada casserole recipe is utilizing a filling that is high in fiber and full of ingredients that are low in carbohydrates.
High-fiber foods are very satiating which means that you will stay fuller for longer even without the additional carbs. Fiber also helps to slow down the absorption of sugar into the bloodstream, which can aide in weight loss.
Discloser Note:
This post may contain affiliate links, which means I make a small commission at no extra cost to you. See my full disclosure here.
What Protein Is In This Enchilada Casserole Recipe?
Protein is the most satiating macronutrient and is therefore an important part of any healthy diet. Whether or not you are interested in weight loss you will want to be sure that you are eating enough protein so that you stay full between meals.
The protein in this enchilada casserole recipe is found in both the beef as well as the black beans.
Another benefit of the protein in this dish as it applies to weight loss is that protein requires more energy to digest and metabolize. This can increase the number of calories you burn throughout the day. Eating adequate amounts of protein is not a magic solution when eaten on its own however, it is important to know the role that protein plays in both low carb diets and keto diets.
What Do I Need To Make Low-Carb Enchilada Casserole?
Ingredients:
- lean ground beef
- black beans
- enchilada sauce
- salsa at your preferred spice level
- frozen mixed vegetables
- low-carb tortillas
- taco seasoning
- olive oil or avocado oil
- salt & pepper
- non-stick spray
- shredded cheese, optional
- guacamole for serving, optional
Tools:
- large pot or frying pan
- nylon meat mixer ,optional
- 9×13 casserole dish or two 8×8 baking pans
- aluminum foil
What Are Traditional Enchiladas Made Of?
Traditionally, enchilada recipes vary depending on the region of Mexico that is dish is made in. The filling, though is does vary based on the region and personal preferences, will include shredded chicken or beef, cheese, beans, and vegetables such as potatoes, onions, and peppers.
For this keto friendly enchilada casserole recipe we are starting by browning the ground beef in a large pot or pan with the taco seasoning. You will use the same pan for making the entire filling so in order to avoid dirtying up multiple pans be sure to start with one large enough to hold all of your filling.
Once you have browned and drained the beef add in the black beans, mixed vegetables, and salsa. When I am making this recipe I use mild salsa because I am also serving it to young toddlers. However if you prefer a spicer dish you can use a hot salsa or even add in a few chopped jalapeño peppers. My husband will typically add a little bit of hot salsa to his plate at dinner to increase the spice level. That is another option if you want a little more spice but need to make the dish more kid-friendly initially.
The same is true about your next ingredient, the enchilada sauce. Use any enchilada sauce that your family enjoys and that matches the spice level your prefer. I used a green chile enchilada sauce here but I also use red sauce at times. Either one works great in this recipe.
How To Make Enchilada Casserole
Once you have all of the ingredients for the filling well combined allow the mixture to cook together on the stove top. This gives the flavors a chance to get very well combined and really brings out all of the delicious and savory things we associate with good Tex-Mex cuisine.
Next, in a well greased pan you will begin to layer up the enchilada casserole. The casserole is different from traditional enchiladas because the dish is put together in layers, reminiscent of lasagna, rather than having individual tortillas wrapped around filling. By creating a layered casserole we are achieving the same great flavors and textures of traditional enchiladas while using fewer tortillas and therefore less carbohydrates.
The layering of the casserole, in addition to the choice of tortillas, is how we are making this recipe more compatible with a low-carb, keto, or blood sugar control diet.
At this point if you would like to add shredded cheese as part of your layers you can choose to do that. The cheese is optional and is a choice that you can make based on your dietary preferences and what ingredients you have available in your fridge.
Should I Cover My Enchiladas Before Baking?
I definitely recommend covering your enchilada casserole before baking in the oven. This prevents moisture from leaving the dish and prevents the meat filling from drying out.
If you do choose to add shredded cheese on the top of your enchilada casserole then remove the aluminum foil a few minutes before the cook time is up, add your cheese, and let the dish bake uncovered for the remaining few minutes so that the cheese becomes melted and bubbly.
Do Enchiladas Freeze Well?
Yes! Absolutely!
As you can see from the photos I have shared in this post I separated my dish into two pans rather than the standard 9×13.
This is because I was putting half of the dish directly into the freezer as a meal for our family to have at a later date. This is my One For Now, One For Later freezer trick that I have shared about in several of my posts on freezer meals.
My number one tip for freezer this enchilada casserole recipe is to allow the casserole to cool completely before you put it into the freezer!
Make the recipe just as the directions indicate and rather than putting the casserole into the oven to bake wrap it well with foil and plastic wrap, allow to cool, and then put it into the freezer.
When you are ready to eat the dish allow it to thaw in the fridge overnight, remove the plastic wrap, and bake following the directions on the recipe.
It’s so easy and makes a fantastic freezer meal.
Enchilada Casserole (Low-Carb & Keto Friendly)
A low-carb recipe without missing out on the mouth watering happiness of Tex-Mex enchiladas.
Ingredients
- 1 lb Lean Ground Beef
- 1 tbsp olive oil or avocado oil
- 2 tbsp taco seasoning
- 1 can black beans, drained
- 1 can enchilada sauce
- 2 cups salsa at your preferred spice level
- 16 oz bag frozen mixed vegetables
- 8 low-carb tortillas
- salt & pepper to taste
- non-stick spray
- shredded cheese, optional
- guacamole for serving, optional
Instructions
- Add olive oil to a pan on med-high heat
- Add ground beef and taco seasoning. Cook until beef is browned. Drain off any extra oil/grease.
- Add beans, enchilada sauce, salsa, and mixed vegetables to the beef.
- Mix well and allow mixture to cook for 5 minutes
- In a well greased pan add a layer of half the tortillas, half of the meat mixture, the remaining tortillas, and top with the final half of the meat mixture.
- Cover with foil and cook at 350 degrees for 30 minutes.
- Serve with guacamole or shredded cheese if desired
Notes
As a freezer meal:
Make the recipe just as the directions indicate and rather than putting the casserole into the oven to bake wrap it well with foil and plastic wrap, allow to cool, and then put it into the freezer.
When you are ready to eat the dish allow it to thaw in the fridge overnight, remove the plastic wrap, and bake following the directions on the recipe.
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