About This Healthy Recipe
A balanced enchilada casserole with black beans, roasted sweet potatoes, corn tortillas, spinach, corn, enchilada sauce, Greek yogurt, and reduced-fat cheese for protein, fiber, and family-friendly comfort.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That makes the meal practical for everyday cooking while keeping the estimated nutrition transparent.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Black beans provide plant protein and fiber.
- 2Sweet potatoes, corn, spinach, and beans create a vegetable- and legume-rich meal.
- 3The casserole is family-friendly and freezes well in portions.
Recipe Summary and Estimated Nutrition
Values are calculated from the base ingredient weights and divided by 6 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
6 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes saturated and unsaturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Black beans, drained | 3 cups | 500 g | 660 kcal | 44.5 g | 118.5 g | 2.5 g |
| Sweet potatoes, cubed | 4 cups | 500 g | 430 kcal | 8.0 g | 100.5 g | 0.5 g |
| Corn tortillas | 12 small tortillas | 300 g | 654 kcal | 17.1 g | 133.8 g | 8.7 g |
| Enchilada sauce | 1 2/3 cups | 400 g | 200 kcal | 5.6 g | 32.0 g | 5.6 g |
| Corn kernels | 1 1/4 cups | 200 g | 192 kcal | 6.8 g | 42.0 g | 3.0 g |
| Plain Greek yogurt | 3/4 cup | 200 g | 146 kcal | 19.8 g | 7.8 g | 3.8 g |
| Reduced-fat shredded cheese | 1 cup | 120 g | 300 kcal | 33.6 g | 4.8 g | 16.8 g |
| Baby spinach | 5 cups | 150 g | 34 kcal | 4.3 g | 5.4 g | 0.6 g |
| Calculated full-recipe total | 6 servings | 2370 g | 2616 kcal | 139.7 g | 444.8 g | 41.5 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Seasoning and finish
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the skillet, saucepan, baking dish, air fryer, or sheet pan used in the directions.
Before You Start
Wash produce and keep raw animal proteins separate from ready-to-eat foods. Use a clean food thermometer whenever meat, poultry, seafood, or eggs are included.
Roast the sweet potatoes
Roast cubed sweet potatoes at 425°F until tender.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Build the filling
Mix black beans, sweet potatoes, corn, spinach, and part of the enchilada sauce.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Layer the casserole
Layer tortillas, filling, Greek yogurt, and remaining sauce in a baking dish.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Top with cheese
Sprinkle reduced-fat cheese evenly over the top.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Bake
Bake at 375°F until bubbling and the center is hot, about 25 minutes.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Black beans provide plant protein and fiber.
- Sweet potatoes, corn, spinach, and beans create a vegetable- and legume-rich meal.
- The casserole is family-friendly and freezes well in portions.
Things to Consider
- Enchilada sauce and cheese can be high in sodium.
- Contains milk.
- Corn tortillas should be verified gluten-free if gluten avoidance is medically necessary.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced protein-focused meals.
- Health-conscious readers who value vegetables, fiber-rich foods, and transparent nutrition estimates.
- Busy U.S. households that want practical supermarket ingredients and meal-prep flexibility.
Best Times to Eat It
- Lunch or dinner
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For fewer calories
Reduce calorie-dense toppings or grains slightly and increase non-starchy vegetables.
For more protein
Increase the main lean protein or add an extra measured serving of beans, yogurt, or another protein-rich ingredient used in the recipe.
For more energy
Add more whole grain, starchy vegetables, or fruit according to your training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use pinto beans instead of black beans.
- Use pumpkin or butternut squash instead of sweet potato.
- Use dairy-free yogurt and cheese alternatives if appropriate.
Allergen Information
Contains milk.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Cool, cover, and refrigerate for 3 to 4 days or freeze individual portions for longer storage.
Keep perishable food at 40°F (4°C) or below. Do not leave perishable food at room temperature for more than 2 hours, or 1 hour above 90°F (32°C).
Frequently Asked Questions
Cool, cover, and refrigerate for 3 to 4 days or freeze individual portions for longer storage.
Increase the main lean protein or add an extra measured serving of a protein-rich ingredient already used in the recipe.
Use pinto beans instead of black beans.
Each ingredient is assigned a gram weight, matched to a generic food-composition estimate, totaled for the recipe, and divided by the listed yield before rounding.
It is a general healthy-meal idea, but individual needs differ. People with allergies, medical conditions, pregnancy, or specific nutrition needs should seek qualified guidance.
No. This page is for general education and does not diagnose, treat, or provide individualized diet advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
