PF
Mexican enchiladas served with fruit salad and orange juice on a wooden table.
Stovetop~45 minComplexity

Easy Enchilada Cups

This Enchilada Cups deliver 21g protein and 175 calories per serving — a moderate-protein option with controlled calories that works well for cutting phases. Batch-preps 10 servings in quick prep time on the stovetop, maximizing yield from a single cooking session. Stack these with higher-protein sides to build complete meals while keeping prep count minimal.

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Ingredients

10 servings
  • Tortilla, Flour, 6-Inch
  • Enchilada Sauce, Red, Canned
  • Beans, Black, Canned, Drained
  • Green Chiles, Canned, Diced
  • Chicken Breast, Grilled(480g)
  • Corn, Sweet, Canned, Drained(120g)
  • Mexican Blend Cheese(240g)
  • Cilantro, Fresh(60g)
  • Green Onion (Scallion)(60g)

Instructions

  1. 1Preheat oven to 350°F. Press each flour tortilla gently into a muffin cup, pleating the edges so they fit snugly while keeping the center open for filling. Bake for 10–12 minutes, until the tortilla cups are slightly hardened and hold their shape; remove and set aside.
  2. 2While the tortillas bake, combine the canned enchilada sauce, black beans, green chiles, cooked chicken, and corn in a large mixing bowl. Toss until all ingredients are evenly distributed throughout the mixture.
  3. 3Once the tortilla cups have cooled slightly, carefully spoon the filling mixture into each cup, filling nearly to the rim.
  4. 4Sprinkle a pinch of the Mexican blend cheese over the top of each filled cup.
  5. 5Return the muffin pan to the 350°F oven and bake for 15 minutes, until the cheese is melted and bubbling and the filling is warmed through.
  6. 6Remove from the oven and let cool for 2–3 minutes. Top each enchilada cup with fresh cilantro and sliced green onions.
  7. 7Divide the enchilada cups evenly into 10 airtight containers while still warm, allowing 1 cup per container. Store in the refrigerator for up to 4 days, or freeze for up to 3 months.
  8. 8To reheat, place a cup on a microwave-safe plate, cover loosely, and microwave for 1–2 minutes until warmed through, or reheat in a 350°F oven for 8–10 minutes until heated to 165°F internally.

Nutrition — Per Serving

175

calories

21g

protein

9g

fat

Carbohydrates
3g
Saturated fat
5.1g
Sodium
202 mg
Dietary fiber
0.6g

10 servings per batch · ~96g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Easy Enchilada Cups have per serving?

Each serving delivers 21g of protein and 175 calories, with 9g fat and only 3g carbs. The calorie-to-protein ratio is exceptional for a low-carb lunch option.

How long does Easy Enchilada Cups take to prep?

This is a quick prep recipe yielding 10 servings in a single stovetop batch. You'll have substantial meal prep output relative to active cooking time.

Is Easy Enchilada Cups good for fat loss?

At 175 calories and 21g protein per serving with minimal carbs, this recipe is highly efficient for fat loss goals—you get substantial protein satiety in a calorie-controlled portion.

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