Recipe by Maddie Minetree, winner of the 7 Ingredient Challenge
These black‑bean–butternut enchiladas bake up in 30 minutes with pantry staples. Fiber‑packed, freezer‑friendly, and only seven ingredients!
Craving comfort food that’s pantry‑friendly and meat‑free?
These 7‑Ingredient Black Bean & Butternut Squash Enchiladas deliver melty, saucy goodness without a mile‑long shopping list. Packed with fiber and plant protein, they’ll keep you satisfied—no meat required.
Why you’ll make them on repeat
- Minimal ingredients: just seven basic staples
- Ready in 30 minutes: perfect for busy weeknights
- Fiber‑forward & filling: beans + squash = staying power
- Flexible: you can swap the butternut squash for sweet potato
This recipe was the winner of our #7ingredientchallenge, where we asked our IG followers to come up with a healthy recipe that included black beans, used pantry staples, and had 7 ingredients or less. The people voted on which recipe they wanted to see featured on the blog and these lil enchis beat out some stiff competition.
Black Bean & Butternut Squash Enchiladas Recipe
Ingredients (4–5 servings)
- 2 ½ cups butternut squash, ½‑inch cubes (sub sweet potato)
- 1 (15 oz) can black beans, rinsed & drained
- 1 (10 oz) can Rotel (or diced tomatoes with green chiles), undrained
- 2 Tbsp taco seasoning
- 8 medium whole‑wheat tortillas
- 1 (10 oz) can red enchilada sauce
- 1 cup shredded Mexican‑blend cheese
- Optional toppings: fresh cilantro, sour cream, or plain Greek yogurt
Quick‑step method
- Heat oven to 400 °F. Lightly oil a 13 × 9 in baking dish; pour a thin layer of enchilada sauce in the bottom.
- Heat skillet to medium. Add drizzle of olive oil. Cook squash 5–10 min until fork‑tender.
- Stir in Rotel, black beans, and taco seasoning; cook 3–5 min more.
- Spoon ½ cup filling onto each tortilla, roll, and place seam‑side down in dish.
- Cover with remaining enchilada sauce and sprinkle cheese over top.
- Bake 10–15 min until cheese is melted and bubbly.
Nutrition snapshot (per 2 enchiladas)
| Calories | Protein | Carbs | Fiber | Fat |
| 460 kcal | 22 g | 62 g | 14 g | 15 g |
Macros are estimates; values vary with tortilla size and cheese choice.
Swaps & tips
- No squash? Sweet potato works too.
- Add heat: sprinkle jalapeño slices before baking.
- Freeze: assemble, cover tightly, and freeze unbaked for up to 2 months; bake from frozen at 375 °F ~35 min.
- Gluten‑free: use gf tortillas; everything else is naturally gf.
More easy vegetarian mains (dietitian-approved)
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We were not paid to review any of the above products. All opinions are our own. This post may contain affiliate links.
About the author: Megan Ware, RDN, LD, is a registered dietitian nutritionist in Orlando, FL. She owns the private practice, Nutrition Awareness, where she teaches other entrepreneurs and high achievers how to maximize their productivity and performance with nutrition. She is the author of the book The Optimized Life: A Nutrition Guide for Entrepreneurs and co-host of the Nutrition Awareness Podcast.
If you can’t find butternut squash, swap it out for sweet potatoes.