Enchilada Cups

A simple appetizer or an easy weeknight meal that the kids will love!


  • 2 whole wheat tortillas (8 or 9 inch), storebought or
  • make your own
  • 1/4 cup onion, diced
  • 1/4 cup bell pepper, diced
  • 1/2 cup (heaping) black beans, cooked
  • 1/2 cup (heaping) cooked chicken, diced
  • 2 Tablespoons fresh cilantro, minced
  • 1/3 cup enchilada sauce
  • 1/4 cup shredded cheese
  • -optional toppings: avocado, tomato, etc.


  1. Preheat oven to 400 degrees.
  2. Place the tortillas on a flat surface.
  3. Press a pint glass into the tortilla to make a circle imprint, then use the tip of a knife to cut out the circle. Repeat 8 times, 4 per tortilla. (You could also use a cookie cutter)
  4. Microwave the circles for 7-10 seconds then press into greased muffin tins.
  5. In a small bowl, combine remaining ingredients.
  6. Spoon mixture into tortilla cups and top with cheese.
  7. Bake for 10 minutes.
  8. Carefully remove from muffin tins and serve warm.

Learn how food affects your body.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!