High-Protein Enchilada Skillet

Say hello to your new weeknight hero: High-Protein Enchilada Skillet! This one-pan wonder is loaded with plant-based protein, starting with tofu that soaks up all the flavors of your favorite enchilada sauce. Next, we add black beans for even more protein power and a healthy dose of fiber. Tender wedges of corn tortillas stir right into the mix, transforming the base into a rich and cozy mixture filled with flavor in every bite. It’s quick, high in protein and it tastes like a warm hug. Ready to see for yourself? Read on for our best tips and tricks for making this easy skillet at home.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• A cast-iron skillet evenly distributes heat for perfect browning, and it transitions from the stovetop to the oven seamlessly. A large stainless-steel or other all-metal skillet will also work—just make sure it’s broiler-safe, meaning no nonstick coatings or handles made of plastic or wood.
• Enchilada sauces range from mild to hot. Choose one according to your preference for heat. While we like red enchilada sauce for this recipe, green enchilada sauce can be used in its place.
• We recommend tearing the tofu rather than cubing it to increase the surface area so it can better absorb the sauce. Be sure to pat it dry before tearing to prevent it from sticking to the pan.

Nutrition Notes

• Tofu is a good source of plant-based protein. It contains all nine essential amino acids that our bodies can’t produce, making it a complete protein source. Tofu also contains iron, a mineral that’s crucial for a healthy immune system. 
• Black beans add even more plant-based protein along with fiber, two nutrients that can help you feel satiated for longer periods of time. Black beans also provide anthocyanins, a type of flavonoid that has been shown to reduce risk of chronic diseases, including cardiovascular disease and Alzheimer’s. 
• Red bell peppers are a good source of vitamin C, which is important for supporting your immune system. Plus, the vitamin C in bell peppers helps our bodies absorb the plant-based iron in tofu more effectively, so enjoying them together is a smart choice. 
• Onions contain inulin, a type of prebiotic that promotes the growth of healthy bacteria in your gut. The vegetable is also rich in antioxidants and sulfur-containing compounds that may lower the risk of certain cancers, including lung, prostate and stomach.