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high protein enchilada skillet in cast iron pan
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Enchilada Skillet (High-Protein, One-Pan)

Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Author: Bridgette Blakey
This High-Protein Enchilada Skillet is a cozy, one-pan dinner made with shredded tofu, beans, enchilada sauce, tortillas, and melty cheese. It’s hearty, satisfying, and packed with protein. Perfect for busy weeknights, meal prep, or feeding a crowd without spending hours in the kitchen.
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Ingredients
 

  • 2 tbsp olive oil, divided
  • ½ block tofu, pressed and grated
  • ½ tsp salt
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp chili powder
  • ½ whole onion, diced
  • 3 cloves garlic, minced
  • ½ whole red pepper, diced
  • 15 oz canned pinto beans, rinsed and drained
  • 4 oz canned green chilis
  • 12 oz enchilada sauce
  • 1 cup shredded cheese, divided
  • 1 cup plain Greek yogurt
  • 4 whoe corn tortillas, cut into 8 slices each

Instructions
 

  • Preheat oven to 400°F.
  • Heat 1 tablespoon olive oil in a cast-iron (or oven-safe) skillet over medium heat.
  • Add grated tofu, salt, cumin, coriander, and chili powder. Sauté for 5–7 minutes until lightly golden.
  • Remove tofu from skillet and set aside in a medium bowl.
  • Add remaining tablespoon olive oil to the skillet.
  • Sauté onion and garlic for 3–4 minutes until fragrant.
  • Add red bell pepper and cook another 4–5 minutes, until softened.
  • Add cooked tofu, pinto beans, green chilies, enchilada sauce, ½ cup cheese, and Greek yogurt to the skillet. Stir until fully combined.
  • Gently fold in tortilla pieces.
  • Top with remaining cheese and transfer skillet to the oven.
  • Bake for 10–15 minutes, until bubbly and lightly golden.
  • Let cool slightly before serving.

Notes

  • Use grated tofu for the best texture and sauce absorption.
  • Swap pinto beans for black beans if preferred.
  • Serve with avocado, jalapeños, or fresh cilantro on top.
  • Leftovers reheat beautifully and make great next-day lunches.
Serving: 1g, Calories: 353kcal, Carbohydrates: 30g, Protein: 23g, Fat: 16g, Saturated Fat: 5g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 8g, Trans Fat: 0.003g, Cholesterol: 25mg, Sodium: 1627mg, Potassium: 441mg, Fiber: 8g, Sugar: 9g, Vitamin A: 876IU, Vitamin C: 13mg, Calcium: 329mg, Iron: 4mg