Entrees · Mexican · Recipes

30 Min Low-fat and High Protein Enchiladas! (Vegan)


30 min Low-fat and High Protein Enchiladas! (Vegan)

Recently I’ve been on a gluten-free, easy recipe, kick. Something I can make quickly and have for a few days. Super delicious, but high in protein and fiber. Well Enchiladas it is!

19 grams of Protein and 17 grams of Fiber!

If you remember back in September I made Spicy Black Bean and Sweet Potato Enchiladas, which are super good, but they weren’t gluten-free and I wanted to add another element to bump up the goods (protein) – tofu.

Crispy seasoned tofu, black beans, corn, red peppers – *drools*!

The tofu in this recipe is cooked until it is super crispy and seasoned then mixed with sauteed peppers, onions and garlicky black beans. I know I talk a lot about versatile foods and dishes, but it is true! The best part about being vegan are the endless options to create dishes however you like and with so many interchangeable ingredients!

You will have dinner ready in less than 30 minutes and enough to save if you’re meal planning!

If you’re scared of tofu – don’t be. Here is one of my favorite “tofu guides”. They helped me immensely when I first started cooking with tofu and just trying to understand what the hell it was, so don’t worry YOU’RE NOT ALONE.

Now if you really want nothing to do with tofu that is okay! Substitute it with extra black beans and peppers!





30 min Low-fat High Protein Enchiladas!

Prep Time: 10 min | Cook Time: 20 min | Total Time: 30 min

Author: The Winey Vegan
Recipe type: Entrée
Cuisine: Vegan, Mexican
Serves: 10
Photos by Emily M.

Nutritional Info: Calories 354 | Carbohydrates 64 g|Fat 5 g| Protein 19 g | Saturated Fat 1 g | Sodium 1525 mg | Polyunsaturated Fat 1 g | Fiber 17 g |Monounsaturated Fat 2 g


  • lightly greased casserole dish
  • 1 jar of enchilada sauce. I used red and green combined
  • 1 block of extra firm tofu, drained, cubed and pressed to extract extra moisture.
  • 7-10 corn tortillas
  • 2 Tbsp extra virgin olive oil
  • 1 onion, chopped
  • 1 jalapeno, seeded and diced
  • 2 garlic cloves, minced
  • 1 cup red bell pepper, chopped
  • 1 C black beans, drained and rinsed
  • 1 can corn, drained and rinsed
  • 1.5 tsp ground cumin
  • 1 tsp chili powder, or to taste
  • 1 tsp garlic powder
  • 1/2 tsp cayenne
  • 2 tbsp fresh lime juice, or to taste
  • salt and pepper to taste
  • Cilantro Avocado Cream Sauce, to pour on top (recipe below)
  • Garnish with salsa & chopped cilantro

FOR SERVING optional
Fresh Cilantro
Diced Red Onion
Lime Juice
Vegan Sour Cream


1. Preheat oven to 375 degrees and lightly grease a rectangular baking dish (at least 8 x 12).
2. Heat 3 Tbsps of oil in a medium saute pan and cook tofu until is is brown and crispy on both sides. Then you can chop the tofu into bite sizes so it’s more of a filling. Set aside.
3. While the tofu is cooking, in a separate large skillet or pot, add 1 tbsp oil and bring to medium to low heat. Add in the chopped onion, bell pepper, jalapeno and garlic – cook for about 5 minutes, until translucent. Then mix in the tofu and add your seasoning.
4. Add drained black beans and corn. Now add in just a little enchilada sauce, about 2 tbsp, and lime juice. Adjust seasonings if necessary. Stir well and turn off heat.
5. Add 1/2 cup of Enchilada Sauce onto the bottom of your casserole dish and spread it out evenly.
6. Scoop a hearty amount of the filling onto each tortilla. Roll up the tortilla and place it, seam side down, in the dish. Repeat for the rest. If you have any leftover filling, you can spread it on top of the tortillas. Pour all of the remaining enchilada sauce on top of the tortillas until they are completely covered in sauce. (Save about 2 Tbsp of sauce to add after they bake).
7. Bake tortillas at 375 F for 18-20 minutes, until outer edges are starting to brown and turn crispy.
8. When enchiladas are cooked, remove from oven and pour the sauce over top. Garnish with chopped cilantro and red onion. Serve immediately.


If you try this recipe, let me know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture #thewineyvegan on Instagram! I’d love to see what you come up with.

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