Enchilada Casserole

Enchilada Casserole is a baked, layered Mexican-American comfort dish that stacks tortillas with a savory filling—often shredded chicken, beef, or beans—along with enchilada sauce, cheese, and sometimes vegetables. It simplifies traditional enchiladas into a hearty, easy-to-assemble casserole form, making it a popular weeknight meal. The dish draws its roots from Mexican cuisine but has become a staple in Tex-Mex and American home cooking.

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🍽️ Nutrition at a glance

This casserole is typically high in carbohydrates and fat due to the tortillas, cheese, and sauce, while offering a moderate amount of protein from the meat or beans. Key nutrients include calcium, iron, and fiber if whole-grain tortillas or beans are used, with a rough calorie range of 350-500 per serving depending on portion size and ingredients.

Nutrition breakdown

Calories	350 kcal
Protein	18 g
Carbs	30 g
Fat	17 g
Fiber	5 g
Sugar	6 g
Sodium	850 mg
Potassium	450 mg
Calcium	250 mg
Iron	3 mg
Vitamin A	800 IU
Vitamin C	10 mg
Vitamin B12	1.5 mcg
Phosphorus	280 mg
Zinc	3 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it represents a fusion of traditional Mexican enchiladas with the convenience-focused American casserole style, highlighting how immigrant cuisines adapt to new lifestyles. Nutritionally, it can be a balanced meal if loaded with vegetables and lean proteins, but it often serves as a classic example of comfort food that prioritizes flavor and heartiness over lightness.