High Protein Tofu and Black Bean Enchilada Skillet
If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
We’ve been having unusually warm weather lately, but I’m still in winter mode, and even hoping for at least one more snow. Our whole family had the flu last week and it was brutal. There were a few days where no one even left the bedroom, and I certainly wasn’t doing much cooking. Now that I’m feeling better, I’m catching up on my favorite comfort foods, and this Tofu and Black Bean Enchilada Skillet is at the top of the list! Each serving is packed with about 30 grams of protein, it’s easy to make and freezer friendly.
Why You’ll Love This Vegetarian Enchilada Skillet
Hearty and filling – This enchilada skillet recipe is packed with tofu, black beans and cheese making it a filling dinner that the whole family can enjoy. Each serving has about 30 grams of protein, making it a great meat free balanced dinner. Serve with a side salad or chips and salsa.
It’s packed with flavor – If you like enchiladas, you will love the flavor of this easy skillet dinner. It gets loaded with warm seasonings and fire roasted tomatoes. Make sure to use a well seasoned enchilada sauce for maximum flavor.
Made in One Pot – This recipe can be made in one pot using an oven-safe skillet. If you don’t have a skillet that can go directly into the oven, you can transfer everything to a baking dish and then top with cheese before placing in the oven.
Why Your Body Will Love This Cozy Meal
Blood Sugar Regulation – Black beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes black beans a healthy choice for people with diabetes who need to control their blood sugar levels more. They also keep you feeling full for a longer period of time since they digest slowly.
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet. Black beans are also a great source of plant based protein.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Tofu and Black Bean Enchilada Skillet Recipe Ingredients
Tofu – I like to use this high protein, super firm tofu that I get at Trader Joe’s. I think that both Sprouts and Walmart have similar kinds. If you can’t find super firm, extra firm will work great, just make sure to press as much liquid out of it as you can before using.
Black Beans – I used two cans of black beans, which equals about 3 cups total. Black beans can be substituted with pinto or kidney beans, if needed.
Enchilada Sauce – I used red enchilada sauce, but green can also be used. I like the Hatch brand of enchilada sauce, but any brand can be used. The more flavor the better!
Spices – I also like to add my own flavors to make sure the tofu isn’t bland. I added cumin, paprika, chili powder, garlic powder, onion powder, salt and pepper. If you don’t already have those spices on hand, you could use a couple tablespoons of taco or chili seasoning mix.
Corn Tortillas – Yellow or white corn tortillas can be used in this recipe. Flour tortillas can be used, but they tend to get soft and kinda slimy once mixed with the enchilada sauce. The corn tortillas mix in nicely and hold their texture a little bit better.
Cheese – I like to use colby jack but any kind of cheese will work. Add pepper jack cheese if you want some heat!
How To Make This Satisfying Vegetarian Enchilada Recipe
Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Recipe Frequently Asked Questions
This recipe is already gluten free, just make sure that the enchilada sauce you use is certified gluten free.
Make this recipe vegan by using a vegan cheese substitute that melts well.
Is there a substitute for the tofu? If you’d rather not use tofu in this recipe, you can use crumbled tempeh, another meat substitute, or just double the amount of beans added.
Is this enchilada skillet freezer friendly? Yes, this meal can be frozen before or after it has been cooked. Use a freezer friendly, air-tight, container and freeze for up to 3 months. Thaw in the refrigerator or on the counter before heating, or heat from frozen.
How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
High Protein Tofu and Black Bean Enchilada Skillet
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Author:She Likes Food
Total Time:45 minutes
Yield:4-6
Diet:
Vegetarian
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Description
If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
Ingredients
2 tablespoons olive oil
1/2 medium sized yellow onion, diced
1 (16 oz) package super firm, or extra firm, tofu (pressed if needed)
2 teaspoons cumin
1 1/2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon granulated garlic
1 teaspoon onion powder
8 (6 inch) corn tortillas, yellow or white
2 (15 oz) cans black beans, drained and rinsed
1 (14.5 oz) can fire roasted diced tomatoes, with most of the liquid drained out
2 cups enchilada sauce, homemade or store-bought
2 cups shredded colby jack cheese
Salt and black pepper, to taste
Chopped fresh cilantro for garnish, if desired
Instructions
Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Notes
If you want to add extra veggies to this recipe, add them in at the same time you are adding in the onion and tofu. Bell peppers, mushrooms or zucchini would be great additions.
Complete List of Fruits that Start with the Letter U (#1 is so ugly!)
Ok, fruits beginning with U is a tricky one. But don’t let that stop you. Read on for the full list!
It’s a strange list, this one, and I hope you enjoy reading it as much I did putting it together! It also contains my favourite fruit of all time.
Let’s see what fruit begins with the letter U and how you can use it if it’s up for grabs in your area.
Unveil the most popular fruits that start with U!
What’s a fruit that starts with U? The type of fruit I’m going for is considered culinary fruit, either by tradition or by scientific definition.
Ugli
The ugli fruit (such a mean name!), also known as Jamaican tangelo and uniq fruit, is a hybrid of grapefruit, tangerine, and Seville orange. Its distinctive look and taste were developed in Jamaica.
The citrus fruit has rough, wrinkled skin ranging in color from yellowish-green to orange. The fruit is bigger than a grapefruit and relatively simple to peel.
The ugli fruit taste suits many cocktails, smoothies, sweets, and sauces. If you don’t like grapefruit, you might want to give this one a try because it’s much less acidic.
You can also tell people you’ve made an ‘ugli cocktail!’.
The botanical name of the ugli fruit tree is Citrus reticulata × paradisi.
Ugni
Only one letter different, ugni, commonly known as Chilean guava or Ugni molinae, is a fruit-bearing shrub from Chile and Argentina.
This U fruit is round or oval and approximately the size of a blueberry (or a tiny grape). Fresh berries are deep red in colour and have white flesh.
Taste-wise, ugni berries fall in between the sweetness of strawberries and the tartness of cranberries and kiwis. They’re used to make jams, jellies, sauces, sweets, and drinks.
Umari fruit, technically known as Poraqueiba sericea, is a tropical fruit from the Amazon jungle in South America. Brazil, Colombia, Peru, and Ecuador are its main locations.
Umari fruit is usually 2 to 4 cm in diameter. It has smooth and glossy skin that has a green or yellow color when unripe and turns a brilliant orange or red when completely ripe.
This unique fruit has a very creamy texture and buttery flavor. In fact, locals use it like butter to put over their bread. How cool is that?
Umbu
Spondias tuberosa, known as imbu, umbu, or Brazil plum is a Brazilian tropical fruit. It’s popular in the northeast of Brazil for its refreshing taste.
The round or oval Umbu fruit has thin and smooth green-to-yellow skin. Its sweet and tangy flesh combines pineapple, mango, and citrus burst of flavor.
Fresh umbu fruit is eaten by peeling the skin and eating the flesh or squeezing out the juice. Various drinks, ice cream, and pastries employ the juice.
Umbu jams and jellies can be smeared on toast or eaten as a topping or dip.
Umbra
Southeast Asia and the Pacific Islands are home to the fruit-bearing tree Umbra (Spondias dulcis). You can also come across the names ambarella, June plum, and golden apple.
Umbra fruits are round, like little mangoes or apricots. Their ripe skin is smooth, yellow or golden, and somewhat fuzzy.
This U fruit tastes like a fusion of mango, pineapple, and citrus. It’s eaten raw or added to salads, sweets, and chutneys. Some cultures pickle young, immature fruit as a condiment.
Ume
Ume fruit also goes by the names Chinese plum, Japanese plum, and Japanese apricot. It’s a tree species native to East Asia and popular in Japanese dishes.
Its thin, fuzzy skin is green to yellow when unripe and crimson to orange when ripe. It has luscious, acidic flesh.
Ume fruit is culturally significant in Japanese cuisine and is used to produce umeboshi, a traditional condiment.
Umeboshi are pickled ume fruits preserved in salt and occasionally scented with shiso leaves. These sour, salty pickled fruits are consumed as a side dish or in rice balls (onigiri).
Umeshu, a Japanese liqueur, is also made from ume. It’s a sweet and fragrant drink created by soaking the fruits in alcohol, usually shochu or sake, and sugar.
Ume has potential health benefits in addition to its culinary usage. It may improve digestion, promote liver function, and supply antioxidants and vitamins.
This species is a member of the Prunus genus which includes plums, peaches, and cherries. It goes by the scientific name Prunus mume.
Usakhelauri grape
Usakhelauri, a rare Georgian grape variety (Vitis vinifera), makes excellent red wines. It’s mostly grown in Lechkhumi and Racha in western Georgia. Every year for my birthday I have red wine and cheese, and this one is my next plan. Roll on summer!
Usakhelauri grapes are dark purple or black and tiny. Their flavor profile and high sugar content create sweet and fragrant wines.
Usakhelauri grapes are notoriously low-yielding, making them a difficult variety to grow. Grapes are normally harvested with the utmost care and hand-picked.
Wines made from this grape are highly sought after by connoisseurs because of their rarity and high quality.
Uva Rara grape
Uva Rara is a red Italian wine grape varietal grown in Lombardy. Italian “Uva Rara” means “rare grape” due to its rarity compared to other grape varieties.
Uva Rara is typically blended with other red grapes to provide richness and depth to wines. It can include red berry, flowery, and spice notes.
Uva Rara grapes can also be developed into varietal wines. These medium-bodied wines with mild tannins include red fruit, herb, and earthy characteristics.
Uva Rara is also known as Bonarda Novarese.
Uva Tosca grape
Uva Tosca is a red wine grape produced in Emilia-Romagna, east-central Italy. It contributes to local wine production in Forlì-Cesena.
This type of grape was one of the few red wine grapes that could regularly mature in the foothills of the Apennines.
Uvalino grape
Uvalino is a red wine grape produced in Piedmont, northwest Italy. It contributes to Piedmont wine production despite its lesser fame.
Due to its high antioxidant resveratrol content, Uvalino has garnered notice in recent years for its health advantages.
As we’re starting to learn, many grapes start with U!
Uvilla
Uvilla (Physalis peruviana) is a fruit-bearing shrub endemic to Chile and Peru. It’s also commonly referred to as “Peruvian groundcherry,” “Cape gooseberry,” or simply “golden berry.”
Uvilla looks like a yellowish-green miniature tomato inside a husk, similar to a paper lantern, which turns from green to a golden or orange hue when the fruit is fully ripe.
The fruit has a nice sweetness-acidity balance. It’s frequently juiced, jammed, jellied, baked, or eaten fresh.
This is my favourite fruit of all time. I love the sweet bite with just hint of a sour behind it. In Germany, where I live, they are called Physalis and are relatively popular. In English-speaking countries they have various names, including cape gooseberry.
11 Surprising Fruits That Start With U: 2025 Edition!
Discover a world of extraordinary fruits that start with U. Explore their flavors, origins, and culinary possibilities in this captivating fruit guide.
Prep Time: 15 mins
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