These high protein chicken enchiladas have become my weeknight lifesaver! I discovered this recipe during one of those chaotic evenings when everyone was starving and I needed dinner fast. The creamy white sauce transforms simple ingredients into something special. With 35 grams of protein per serving, these enchiladas fuel your body without feeling heavy. My teenager calls them “better than restaurant enchiladas,” which is high praise coming from him!
The best part? You don’t need fancy ingredients or complicated techniques. I’ve made these enchiladas dozens of times, tweaking and perfecting until they became our family favorite. The Greek yogurt sauce is my secret weapon. It creates that luxurious creaminess while adding extra protein. My sister tried them last month and immediately texted asking for the recipe. That’s when I knew I had to share this with everyone!
Ingredients for High-Protein Chicken Enchiladas with White Sauce
Let me walk you through exactly what you’ll need for these protein-packed beauties. I’ve learned through trial and error which ingredients matter most. Every single item plays an important role in creating that perfect balance of flavors.
| Ingredient | Quantity | Notes |
|---|---|---|
| Cooked chicken, shredded | 2 cups | Rotisserie chicken works perfectly |
| Whole wheat tortillas | 8 tortillas | 8-inch size recommended |
| Greek yogurt | 1 cup | Full-fat or low-fat both work |
| Shredded cheese | 1/2 cup | Monterey Jack or cheddar |
| Milk | 1/4 cup | Whole or 2% milk |
| Olive oil | 1 tbsp | Extra virgin preferred |
| Garlic powder | 1 tsp | Fresh garlic works too |
| Cumin | 1 tsp | Essential for authentic flavor |
| Salt | 1/2 tsp | Adjust to taste |
| Black pepper | 1/4 tsp | Freshly ground is best |
Here’s my insider tip about the chicken. I usually grab a rotisserie chicken from the store to save time. Just pull off the meat and shred it by hand. If you have leftover grilled chicken, that works beautifully too. The key is making sure it’s already cooked. We’re just warming everything through and melting that gorgeous cheese on top.
The whole wheat tortillas add fiber and make these enchiladas more filling. But honestly? If you only have regular flour tortillas, use those! I’ve made this recipe both ways countless times. The difference is minimal, so don’t stress if you can’t find whole wheat ones.
Greek yogurt is where the magic happens in our white sauce. It creates incredible creaminess while boosting protein content significantly. I prefer full-fat because it’s richer, but low-fat works fine too. Just avoid non-fat Greek yogurt here. It can get a bit watery when heated, and we want that luscious sauce consistency.
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Servings: 4 | Difficulty: Easy
Instructions & Tips
How to Make High-Protein Chicken Enchiladas with White Sauce
Alright, let’s get cooking! I’ve streamlined this process so you can have dinner on the table in under 30 minutes. My best advice? Read through everything once before starting. That way you’ll know exactly what’s coming next and won’t feel rushed.
First, preheat your oven to 375°F. Starting with a properly heated oven ensures even cooking. I learned this the hard way after wondering why my enchiladas took forever to heat through!
Preparing the Chicken Filling
Grab a medium bowl and add your shredded chicken. Sprinkle the garlic powder, cumin, salt, and black pepper over the chicken. Now comes the fun part. Use your hands to mix everything together thoroughly. You want every piece of chicken coated with those aromatic spices. The smell alone will make your mouth water. I promise it’s worth getting your hands a little messy!
Making the Creamy White Sauce
In a separate bowl, combine the Greek yogurt, milk, and olive oil. Whisk everything together until completely smooth. The mixture should look like thick cream with no lumps. If it seems too thick, add another tablespoon of milk. Too thin? Add a spoonful more yogurt. This sauce is surprisingly forgiving, so don’t worry about getting it absolutely perfect.
The olive oil helps create that silky texture and prevents the sauce from separating during baking. I discovered this trick after making a batch without oil once. The sauce was good but not quite as smooth and luxurious as it should be.
Assembling Your Enchiladas
Now for my favorite part! Take one tortilla and place it on a clean surface. If your tortillas are cold, microwave them for 10 seconds wrapped in a damp paper towel. This makes them pliable and prevents cracking. Spoon about ¼ cup of the seasoned chicken down the center. Don’t overstuff them or they’ll burst open during baking.
Roll the tortilla tightly around the filling. Place it seam-side down in a greased 9×13 inch baking dish. Repeat with the remaining tortillas, packing them snugly in the dish. They should fit together like puzzle pieces with no big gaps between them.
Pour your beautiful white sauce evenly over all the rolled enchiladas. Use a spoon to spread it around if needed. Make sure every enchilada gets coated with sauce. Sprinkle the shredded cheese evenly over the top. Don’t be shy with the cheese! This is what creates that gorgeous golden-brown topping we all love.
Baking to Perfection
Slide your baking dish onto the middle rack of your preheated oven. Set a timer for 15 minutes. Around the 12-minute mark, start checking on them. You’ll know they’re ready when the sauce bubbles around the edges and the cheese melts into golden-brown spots.
Let the enchiladas rest for 5 minutes after removing them from the oven. This step is crucial! It allows the sauce to thicken slightly and prevents everything from spilling out when you serve them. Use this time to grab plates and utensils or prepare any side dishes.
Tips for Perfect High-Protein Chicken Enchiladas
After making these enchiladas more times than I can count, I’ve picked up tricks that guarantee success every time. These small details make the difference between good enchiladas and absolutely incredible ones.
Warm Your Tortillas Properly
Cold tortillas crack when you roll them, creating a frustrating mess. My foolproof method? Wrap tortillas in a slightly damp paper towel and microwave for 10 seconds. The steam makes them flexible and easy to work with. I learned this trick from my grandmother, and it’s never failed me.
Master the Sauce Consistency
The white sauce should pour like heavy cream. Too thick and it won’t spread properly. Too thin and it becomes watery. Add milk gradually if your sauce is thick. If it’s too runny, whisk in extra Greek yogurt one tablespoon at a time. Remember that the sauce thickens as it bakes, so slightly thin is better than slightly thick.
Don’t Skip the Resting Time
I know those enchiladas smell amazing fresh from the oven. Resist the urge to dig in immediately! Those 5 minutes of resting time let the sauce set properly. Your enchiladas will hold together beautifully instead of falling apart on the plate. Trust me on this one.
Customize Your Heat Level
This recipe is mild as written, perfect for my kids. But if you like spice, add diced jalapeños to the chicken filling. A dash of cayenne pepper in the sauce works too. Start small though. You can always add more heat but can’t take it away!
Ingredient Substitutions and Variations
One thing I love about this recipe is how adaptable it is. I’ve successfully made dozens of variations based on what’s in my fridge. Here are substitutions that work wonderfully.
Tortilla Options
Can’t find whole wheat tortillas? Regular flour tortillas work just fine. Corn tortillas are authentic and gluten-free. Just warm them extra well so they don’t crack. Low-carb tortillas are great if you’re watching carbs. They’re thinner, so handle them gently when rolling.
Sauce Alternatives
No Greek yogurt on hand? Sour cream creates a slightly richer sauce. Use the same amount and thin with milk. Cottage cheese blended smooth works surprisingly well and adds even more protein. For dairy-free versions, try blended cashew cream. Soak cashews overnight, then blend with water until silky smooth.
Protein Swaps
While chicken is my go-to, ground turkey works beautifully. Brown it first with the spices. Shredded turkey is perfect for using up Thanksgiving leftovers! For vegetarian versions, black beans are fantastic. Use about 2 cups of beans mashed slightly so they hold together better.
Cheese Choices
I usually use Monterey Jack because it melts beautifully. Sharp cheddar adds bolder flavor. A Mexican cheese blend works great too. For dairy-free versions, try cashew-based cheese or nutritional yeast sprinkled on top. The enchiladas won’t be quite as creamy but still delicious.
Serving, Storage & FAQs
Serving Suggestions for High-Protein Chicken Enchiladas
These enchiladas are satisfying enough to stand alone, but I love pairing them with fresh sides. The creamy richness calls for bright, acidic accompaniments that cut through and balance the meal perfectly.
Fresh and Light Sides
A simple green salad with lime vinaigrette is my go-to. The citrus brightness wakes up your palate between bites. Pico de gallo adds fresh tomato flavor and a little kick. My kids eat it by the spoonful! Sliced avocado or quick guacamole provides cool creaminess that complements the warm enchiladas beautifully.
Hearty Additions
When I need to feed hungry teenagers or my husband after a workout, I add cilantro lime rice. The zesty rice soaks up any extra sauce wonderfully. Black beans seasoned with cumin make a protein-rich side. Refried beans are classic comfort food that pairs perfectly with these enchiladas.
Quick Toppings
I always put out bowls of toppings so everyone can customize their plate. Chopped cilantro adds fresh herb flavor. Lime wedges for squeezing over the top brighten everything. Sour cream or extra Greek yogurt provides additional creaminess. Sliced jalapeños for those who like extra heat. Hot sauce for the brave souls in the family!
Storing and Reheating High-Protein Chicken Enchiladas
Here’s a secret. These enchiladas taste even better the next day! The flavors meld together beautifully overnight. Proper storage keeps them fresh and delicious for days.
Refrigerator Storage
Let enchiladas cool completely before storing, about 30 minutes at room temperature. Cover the baking dish tightly with plastic wrap or aluminum foil. They’ll stay fresh in the refrigerator for up to 3 days. The sauce thickens slightly when cold, which actually makes them even creamier when reheated!
Freezing Instructions
These freeze wonderfully for up to 2 months. I often make a double batch just for the freezer. Wrap individual enchiladas in parchment paper first, then aluminum foil. This prevents them from sticking together. Label with the date so you remember when you made them. To use, thaw overnight in the refrigerator before reheating.
Reheating Methods
The oven gives the best results for that just-baked quality. Preheat to 350°F and let enchiladas come to room temperature for 15 minutes. Place in a baking dish and sprinkle with a tablespoon of water to prevent drying. Cover with foil and bake for 15 minutes until heated through. Remove the foil and bake 5 more minutes to crisp up the top.
For frozen enchiladas, add 10 extra minutes to the covered baking time. If you must use the microwave, heat at 50% power to prevent the sauce from separating. It won’t be quite as crispy, but it’ll still taste great when you need a quick meal!
High-Protein Chicken Enchiladas with White Sauce FAQs
Can I make these enchiladas ahead of time?
Absolutely! This is one of my favorite make-ahead meals. Assemble everything up to 24 hours in advance, cover tightly, and refrigerate. When ready to bake, add 5 extra minutes since the dish starts cold. You can also fully bake them and reheat later. They taste amazing either way!
Why does my sauce separate when baking?
This usually happens if the oven is too hot or the yogurt is non-fat. Make sure your oven temperature is accurate at 375°F. Use full-fat or low-fat Greek yogurt, not non-fat. Adding the tablespoon of olive oil also helps prevent separation. If it does separate slightly, just stir it back together when serving!
Can I use a different type of cheese?
You bet! I’ve tried this with Monterey Jack, cheddar, Mexican blend, mozzarella, and pepper jack. They all work wonderfully. Choose based on your flavor preferences. Pepper jack adds nice heat. Sharp cheddar provides bold flavor. Just make sure it’s a good melting cheese.
How do I prevent soggy enchiladas?
The key is not overdoing the sauce. You want enough to coat them generously but not drown them. Also, make sure your chicken filling isn’t too wet. If using rotisserie chicken, pat it dry before shredding. Baking uncovered helps excess moisture evaporate. That 5-minute rest after baking also helps the sauce thicken and prevents sogginess.
Are these enchiladas spicy?
As written, they’re very mild with just warm spices like cumin and garlic. Perfect for kids and those who don’t like heat! To add spice, mix diced jalapeños into the filling. Add cayenne pepper to the sauce. Serve with hot sauce on the side. Start with small amounts and adjust to your preference.
Nutritional Information
Let’s talk numbers for those tracking their nutrition. These are estimates based on standard ingredients. Your actual values may vary depending on specific brands and exact amounts used.
Per Serving (2 enchiladas):
- Calories: 380
- Protein: 35g
- Carbohydrates: 32g
- Fiber: 4g
- Fat: 11g
- Saturated Fat: 3g
- Sodium: 450mg
That protein count is what makes these enchiladas special! At 35 grams per serving, they keep you satisfied for hours. The whole wheat tortillas add beneficial fiber. Using Greek yogurt instead of sour cream reduces fat while boosting protein significantly.
Remember, these numbers will shift based on your ingredient choices. Low-fat cheese and yogurt reduce fat and calories. Extra veggies add nutrients. Using corn tortillas changes the carb profile. That’s the beauty of home cooking! You control exactly what goes into your food.
Final Thoughts
These high-protein chicken enchiladas have become a staple in my kitchen for good reason. They’re quick enough for weeknights but special enough for company. The creamy white sauce feels indulgent while keeping things relatively light and healthy. My family never tires of them, even when I make them twice a month!
What I love most is how forgiving this recipe is. Forgot to buy whole wheat tortillas? Use what you have. No Greek yogurt? Sour cream works great. Need them vegetarian? Swap in beans. The basic method stays the same, and the results are always delicious.
I hope these enchiladas become a favorite in your home too. They’ve saved countless hectic evenings in mine. That moment when everyone sits down to bubbling, cheesy enchiladas never gets old. The satisfied sighs and requests for seconds tell me everything I need to know. Give them a try tonight. Your family will thank you!
High-Protein Chicken Enchiladas with White Sauce
Ingredients
- 2 cups cooked chicken shredded
- 8 whole wheat tortillas 8-inch size
- 1 cup Greek yogurt full-fat or low-fat
- 1/2 cup shredded cheese Monterey Jack or cheddar
- 1/4 cup milk whole or 2%
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat Oven
- Preheat your oven to 375°F (190°C). Grease a 9×13 inch baking dish and set aside.
- Prepare the Chicken Filling
- In a medium bowl, combine the shredded chicken, garlic powder, cumin, salt, and black pepper. Mix thoroughly with your hands until all the chicken is evenly coated with spices.
- Make the White Sauce
- In a separate bowl, whisk together the Greek yogurt, milk, and olive oil until completely smooth and creamy. The consistency should be like heavy cream with no lumps.
- Assemble the Enchiladas
- If tortillas are cold, microwave them wrapped in a damp paper towel for 10 seconds to make them pliable.
- Place about 1/4 cup of the seasoned chicken filling down the center of each tortilla.
- Roll each tortilla tightly around the filling and place seam-side down in the prepared baking dish. Pack them snugly together.
- Add Sauce and Cheese
- Pour the white sauce evenly over all the rolled enchiladas, making sure each one is coated.
- Sprinkle the shredded cheese evenly over the top.
- Bake
- Bake in the preheated oven for 15 minutes, or until the sauce is bubbling around the edges and the cheese is melted and golden brown in spots.
- Remove from oven and let rest for 5 minutes before serving.
Notes
Tortilla Tips: Warming tortillas before rolling prevents cracking. Corn tortillas can be substituted for a gluten-free option.
Sauce Consistency: If the sauce is too thick, add milk one tablespoon at a time. If too thin, add extra Greek yogurt.
Make Ahead: Assemble up to 24 hours in advance, cover tightly, and refrigerate. Add 5 extra minutes to baking time if going into the oven cold.
Storage: Refrigerate leftovers in an airtight container for up to 3 days. Freeze individual enchiladas wrapped in parchment and foil for up to 2 months.
Reheating: Reheat in oven at 350°F for 15 minutes covered, then 5 minutes uncovered. For frozen, add 10 extra minutes to covered baking time.
Variations: Substitute sour cream for Greek yogurt, use ground turkey instead of chicken, or add black beans for a vegetarian version.
Spice Level: This recipe is mild. Add diced jalapeños to the filling or cayenne pepper to the sauce for extra heat.
