Why Is This Recipe Good for Meal Prep?

This recipe works beautifully for meal prep because it combines simplicity, nutrition, and convenience. You can assemble meals in just a few minutes and rely on the oven or freezer to do the heavy lifting, saving you time in busy weeks.

Plus, they’re balanced: high in protein, fiber, and flavorful ingredients that nourish and satisfy. This makes it easier to stick with healthier routines because the meals feel indulgent but genuinely support your goals.

Enchilada Meal Prep Recipe

This recipe takes a familiar favorite and adapts it for busy schedules. It’s straightforward, nutritious, and designed to leave you with several ready-to-eat meals for the week.

Ingredients

Before diving into the steps, it’s helpful to gather everything in one place. These ingredients keep the process smooth and make the recipe both flavorful and balanced:

• 1 ½ pounds chicken breast, cooked and shredded

• 1 can (15 oz) black beans, drained and rinsed

• 1 cup corn kernels (fresh, canned, or frozen)

• 1 medium onion, diced and sautéed

• 2 cups enchilada sauce (divided)

• 8-10 medium corn or flour tortillas

• 1 ½ cups shredded cheddar or Monterey Jack cheese

• 2 tablespoons olive oil (for sautéing and greasing the dish)

• 1 teaspoon cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• Optional toppings: chopped cilantro, diced avocado, lime wedges, or plain Greek yogurt for serving

Step 1: Prepare the Chicken Filling

Start by cooking your chicken breast until fully done, either by baking, boiling, or pan-searing. If you’re batch cooking multiple meals at once, set some chicken aside for meals like meal prep orange chicken or meal prep BBQ chicken.

Once cooked, shred the chicken using two forks for a tender texture. Mix it with a portion of enchilada sauce, beans, corn, or vegetables of your choice.

This mixture becomes the hearty filling for your tortillas. Prepping the filling first ensures the rolling step goes smoothly and keeps the flavor consistent across every enchilada.

Not a fan of chicken? Enchiladas make fantastic meal prep ideas with beef instead.

Step 2: Warm the Tortillas

Take your tortillas and warm them briefly in a dry skillet or microwave. This makes them pliable and easier to roll without tearing. Warming also enhances their flavor and keeps the texture soft when baked.

Use corn tortillas for a more traditional taste or flour tortillas if you prefer something sturdier. This small step makes a big difference in how well your enchiladas hold together once assembled.

Step 3: Assemble the Enchiladas

Lay each tortilla flat, then spoon a line of filling across the center. Roll them up snugly and place them seam-side down in a lightly greased baking dish. Continue until the dish is full, keeping the rolls close together so they bake evenly.

Even spacing helps them absorb the sauce while maintaining their shape. This step creates that classic layered look people associate with enchiladas.

Step 4: Add the Sauce and Cheese

Once the tortillas are lined up, pour the remaining enchilada sauce evenly over the top. Make sure each roll is well coated so the tortillas soak up the flavor while staying moist during baking.

Sprinkle shredded cheese generously across the surface. This creates a rich, golden topping that ties all the flavors together. Covering the dish fully ensures no tortilla edges dry out in the oven.

Step 5: Bake to Perfection

Place the dish into a preheated 350 °F oven and bake for 25-30 minutes. The cheese should melt into a bubbly, golden layer, while the sauce thickens slightly to coat everything evenly. Baking not only heats the enchiladas through but also helps the flavors meld.

Once done, let the dish cool for 5-10 minutes before portioning. This resting period makes it easier to cut and pack without the filling spilling out.

Step 6: Portion and Store

After cooling, divide the enchiladas into individual servings for the week. Store them in airtight, microwave- or oven-safe containers so they’re easy to reheat. You can keep them in the fridge for up to five days or freeze portions for longer storage.

Having ready-to-go servings means you can enjoy a comforting, balanced meal anytime without extra effort. Portioning right away also prevents overeating and keeps your week organized.

Enchilada Meal Prep & Storage Tips

Getting the most out of your meal prep means paying attention to how you cool, store, and reheat your enchiladas:

Cool Before Sealing

Give your enchiladas time to cool before snapping on the lids. This simple step reduces condensation, which can otherwise drip onto the food and leave the rice soggy. A quick 15-20 minutes on the counter is usually enough.

This is crucial for any make-ahead meal, whether it’s enchiladas or meal prep buffalo chicken wraps.

Add Fresh Toppings Later

If you are using salsa, avocado, or other fresh toppings, store them separately until you are ready to eat. This keeps flavors bright and prevents watery or mushy textures. We have seen how clients enjoy meal prep more when each component tastes the way it should.

If you would like help personalizing these kinds of strategies, connecting with a Registered Intuitive Eating Dietitian through Berry Street can give you a tailored 7-day meal plan that works for your lifestyle. Whether you prefer Western food or want a healthy Asian diet plan, we can provide you with resources.

Choose Airtight Containers

Use sturdy, airtight containers that are safe for both the oven and the microwave. This ensures you can reheat meals however you prefer without dirtying extra dishes. Airtight lids lock in freshness and prevent odors from other foods in the fridge from seeping in.

Freeze with Care

When you want to make meals last longer, freezing works well. Let the enchiladas cool fully and store them tightly sealed. Placing containers in the freezer flat helps them stack neatly and saves space.

To reheat, thaw in the fridge overnight and then warm thoroughly in the oven or microwave. This process restores texture and flavor while keeping food safe to eat.

Conclusion

Meal prep enchiladas bring together everything people look for in healthier eating: convenience, flavor, and balanced nutrition. With clear steps, smart storage strategies, and simple reheating methods, you can enjoy nourishing meals throughout the week without stress.

If you would like more personalized support, connect with a Registered Dietitian through Berry Street to create a 7-day plan that works for you.