Nutrition
Calories: 654kcal | Carbohydrates: 55.8g | Protein: 47g | Fat: 24.3g | Fiber: 42g
Pineapple enchiladas may sound weird but they taste great! The (30%) protein comes from the Extra Firm Silken Tofu used in the filling and the Mission Plant Protein Tortillas (which are also super high in fiber too)!
Servings
Ingredients
- 11 oz Extra Firm Silken Tofu I used Mori Nu
- 1 tbsp Lemon Juice
- 1 tbsp White Wine Vinegar
- 1 tsp Salt or to taste
- 6 tbsp Nutritional Yeast
- 1 /2 tsp Ground Mustard Seed
- 1/2 tsp Onion Powder
- 1/2 tsp Garlic Powder
- 30 oz Crushed Pineapple drained very well
- 1 cup Vegan Shredded Cheese I used Violife Mexican blend
- 15 oz Enchilada Sauce
- 6 Tortillas highly recommended Mission Plant Protein tortillas or something with similar macros
Instructions
- Pre-heat oven to 350 F (177 C).
- In a good blender, add tofu, lemon juice, white wine vinegar, onion powder, garlic powder, salt, nutritional yeast, mustard seed. Blend well until smooth.
- Use a cheese cloth to drain the excess juice from the crushed pineapple; the better you drain this, the less mushy your enchiladas will be.
- In a bowl, mix blended mixture with 1/2 cup of shredded cheese and your drained crushed pineapple.
- In a 9 x 13” casserole dish, spray with Olive Oil (or something similar) so nothing sticks.
- Pour 1/2 of the can of enchilada sauce into the dish and spread evenly.
- Fill each tortilla with ~1/6 of the filling mixture and roll them into enchiladas. Place in casserole dish.
- Once all six enchiladas are done, pour the remaining enchilada sauce over them.
- Sprinkle remaining shredded cheese on top.
- Bake for 23 - 27 minutes. Covering the casserole dish will help the vegan cheese melt better.
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV High Protein Pineapple Enchiladas
Video
Did you make this recipe?Mention @proteindeficient.vegan
These High Protein Pineapple Enchiladas are super easy to make and are great for meal prep! They are salty, savory, sweet, and tangy with a kick of spice from the enchilada sauce. They have that classic gooey, melted cheese on top and are filled with a creamy filling! The protein comes from the silken tofu that’s used in the filling, nutritional yeast and the low carb tortillas.
Ingredients
- Extra Firm Silken Tofu – make sure you use silken tofu to get the texture right. Silken tofu comes in two varieties – refrigerated and shelf-stable. Refrigerated silken tofu can be found at most grocery stores near the other tofus. The shelf-stable variety can be found in the International Food Isle, and can also be bought online. I like the brand Mori-Nu, and usually buy their Extra Firm Silken Tofu because the macros are great. Any silken tofu will work though!
- Lemon – I use fresh lemons, but you can also use the store-bought juice.
- White Wine Vinegar – if you don’t have this, you could use another mild vinegar like white whine vinegar.
- Onion powder, garlic powder.
- Salt – adjust to taste.
- Nutritional Yeast – if you’re newer to plant-based/dairy-free cooking, nutritional yeast is often used in recipes to add a cheesy flavor. You can find nutritional yeast at most grocery stores and also buy it online. It’s also really high in protein! There are two types of Nutritional Yeast – fortified (with B-12) and non-fortified (without B-12 added) – they taste about the same, so you can use either one!
- Ground Mustard seed.
- Pineapple – I use crushed canned pineapple. You can also use fresh if you want to take the time to crush it. Either way, you will need to drain it very well so that the tortillas don’t get too soggy.
- Vegan Shredded Cheese – I used Violife Mexican blend because it’s my favorite vegan shredded cheese but you can use whichever brand you like!
- Enchilada Sauce – I use store-bought, but you can also make your own! I go with mild because I can’t handle spicy foods, so if you like it spicy, go for it!
- Tortillas – I use Mission Plant Protein Tortillas because the macros are excellent. If you use different tortillas, the calories/macros will be different that what is shown on the recipe card.
Instructions
- Pre-heat the oven to 350 F (171 C).
- Juice the lemon.
- In a good blender, add the silken tofu, lemon juice, Apple Cider Vinegar, salt, nutritional yeast, and mustard seed. Blend well until smooth and creamy.
- Use a cheese cloth to drain the excess juice from the crushed pineapple; the better you drain this, the less mushy your enchiladas will be so take it seriously!
- In a bowl, mix the blended mixture with 1/2 cup of shredded cheese and your drained crushed pineapple.
- In a 9 x 13” casserole dish, spray with Olive Oil (or something similar) so nothing sticks.
- Pour 1/2 of the can of enchilada sauce into the dish and spread evenly.
- Fill each tortilla with ~1/6 of the filling mixture and roll them into enchiladas.
- Place the rolled up enchiladas in casserole dish.
- Once all six enchiladas are done, pour the remaining enchilada sauce over them.
- Sprinkle remaining shredded cheese on top.
- Bake for 23 – 27 minutes.
- Sometimes the vegan cheese melts better if you put aluminum foil over your casserole dish. Vegan cheese thrives with high humidity!
Silly Little Haiku
Could be a weird dish
Pineapple Enchiladas
I don’t like spicy
Author
Protein Deficient Vegan
These are so good and filling! First time I just added japelpeno to the pineapple tofu mixture. This time, I sautéed some onion, mushrooms, spinach and jalepeno and added that in too!
That sounds delicious, and a great way to add in some veggies! 🙂