High-Protein Enchilada Skillet

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This black bean and tofu enchilada skillet is a one-pan meal packed with plant-based protein. Crumbled tofu soaks up the sauce, while corn tortillas soften into it for a rich, satisfying filling. Black beans provide protein and fiber, and a sprinkle of cheese on top adds melty goodness to every bite. Quick and nutritious, this skillet meal is perfect for your next weeknight dinner.

Recipe image of High-Protein Enchilada Skillet
Credit:

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

Active Time:
25 mins
Total Time:
30 mins
Servings:
6
  • This one-pan recipe makes cleanup easy and keeps all the flavorful ingredients together.
  • Black beans provide protein, fiber and anthocyanins, which may reduce risk of chronic diseases.
  • Using a cast-iron skillet ensures even heat and perfect browning for this dish.

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.
Ingredients arranged on a table, including black beans, diced onions, bell pepper, radishes, jalapeño, shredded cheese, tortillas, and tofu

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

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Ingredients

Original recipe (1X) yields 6 servings

  • 2 tablespoons extra-virgin olive oil

  • 1 large yellow onion, chopped (2 cups)

  • 1 medium red bell pepper, chopped (about 1 cup)

  • 1 (14-ounce) package extra-firm tofu, patted dry and torn into 1-inch pieces

  • 6 medium cloves garlic, finely chopped (2 tablespoons)

  • 1 (15-ounce) jar red enchilada sauce

  • 1 (15-ounce) can no-salt-added black beans, rinsed

  • 6 (6-inch) yellow corn tortillas, each cut into 8 wedges

  • 1 cup shredded Mexican four-cheese blend

  • 2 radishes, thinly sliced (¼ cup)

  • 2 tablespoons chopped fresh cilantro

  • 1 large jalapeño pepper, thinly sliced into rings (heaping ¼ cup)

  • ¼ cup sour cream

Directions

  1. Preheat broiler. Heat 2 tablespoons oil in a 12-inch cast-iron skillet over medium-high heat. Add chopped onion and chopped bell pepper; cook, stirring occasionally, until the vegetables begin to soften, about 4 minutes. Add tofu pieces; cook, stirring often, until the tofu is lightly browned and crispy in spots, 8 to 10 minutes. Add chopped garlic; cook and stir until fragrant, about 1 minute.

    Skillet with cooked vegetables and crumbled tofu on a marble surface

    Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

  2. Remove from heat. Stir in 1 jar enchilada sauce and the rinsed black beans. Fold in tortilla wedges until evenly combined. Top with 1 cup cheese. Broil until the cheese is melted, about 3 minutes

    Skillet with tortilla chips, beans, and diced ingredients

    Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

  3. Top with sliced radishes, chopped cilantro and sliced jalapeño. Dollop with ¼ cup sour cream.

Frequently Asked Questions

  • How can I make this dairy-free?

    You can swap out the cheese for a dairy-free melting cheese substitute, and use plain plant-based yogurt or sour cream.

  • What other toppings can I use?

    Sliced avocado, chopped tomato and shredded iceberg lettuce are perfect additions to this skillet. You can swap out the sliced fresh jalapeños for pickled jalapeños to give the skillet a little more tang without losing the heat!

  • Can I use flour tortillas instead?

    We would recommend only using corn tortillas here. In addition to adding flavor, they break down nicely in the sauce, while flour tortillas would be harder to incorporate and add a gummy texture. If you like flour tortillas, serve them on the side!

Recipe developed by Jasmine Smith

EatingWell.com, May 2025

Nutrition Facts (per serving)

395 Calories
24g Fat
29g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 395
% Daily Value *
Total Carbohydrate 29g 10%
Dietary Fiber 5g 18%
Total Sugars 7g
Added Sugars 0g 0%
Protein 19g 39%
Total Fat 24g 31%
Saturated Fat 10g 48%
Cholesterol 43mg 14%
Vitamin A 195µg
Vitamin C 36mg 40%
Vitamin D 0µg
Vitamin E 2mg 14%
Folate 51µg
Vitamin K 11µg
Sodium 655mg 28%
Calcium 517mg 40%
Iron 3mg 15%
Magnesium 72mg 17%
Potassium 479mg 10%
Zinc 3mg 26%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
and
Alex Loh
Square Headshot of Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.