Pumpkin, Bean, and Chicken Enchiladas


Make a protein-packed fall dinner that's under 400 calories with this pumpkin enchilada recipe.

Pumpkin, Bean, and Chicken Enchiladas
Photo: Blaine Moats
Prep Time:
35 mins
Bake Time:
25 mins
Total Time:
1 hr


  • Nonstick cooking spray

  • 2 teaspoon olive oil

  • ½ cup chopped onion (1 medium)

  • 1 fresh jalapeño chile pepper, seeded and finely chopped*

  • 1 15 ounce can pumpkin

  • 1 ½ - 1 ¾ cup water

  • 1 teaspoon chili powder

  • ½ teaspoon salt

  • ½ teaspoon ground cumin

  • 1 cup canned no-salt-added red kidney beans, rinsed and drained

  • 1 ½ cup shredded cooked chicken breast

  • ½ cup shredded part-skim mozzarella cheese (2 ounces)

  • 8 6 inch white corn tortillas, softened**

  • Pico de gallo or salsa (optional)

  • Lime wedges (optional)


  1. Preheat oven to 400°F. Lightly coat a 2-quart rectangular baking dish with cooking spray; set aside. In a medium saucepan heat oil over medium-high heat. Add onion and jalapeño pepper; cook about 5 minutes or until onion is tender, stirring occasionally. Stir in pumpkin, 1-1/2 cups of the water, the chili powder, salt, and cumin. Cook and stir until heated through. If necessary, stir in enough of the remaining 1/4 cup water to reach desired consistency.

  2. Place beans in a large bowl; mash slightly with a fork. Stir in half of the pumpkin mixture, the chicken, and 1/4 cup of the cheese.

  3. Spoon a generous 1/3 cup of the bean mixture onto each tortilla. Roll up tortillas; place, seam sides down, in the prepared baking dish. Pour the remaining pumpkin mixture over tortilla rolls.

  4. Bake, covered, for 15 minutes. Sprinkle with the remaining 1/4 cup cheese. Bake, uncovered, about 10 minutes more or until heated through. If desired, serve with pico de gallo and lime wedges.


Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.


To soften tortillas, place tortillas between paper towels. Microwave on 100 percent power (high) for 30 to 40 seconds.

Nutrition Facts (per serving)

357 Calories
8g Fat
44g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 357
% Daily Value *
Total Fat 8g 10%
Saturated Fat 3g 15%
Cholesterol 54mg 18%
Sodium 465mg 20%
Total Carbohydrate 44g 16%
Total Sugars 5g
Protein 28g
Vitamin C 8.3mg 42%
Calcium 222.1mg 17%
Iron 3.8mg 21%
Potassium 529mg 11%
Folate, total 28.2mcg
Vitamin B-12 0.3mcg
Vitamin B-6 0.6mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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