High-Protein Chicken Enchiladas with White Sauce
Creamy, protein-packed chicken enchiladas made with Greek yogurt white sauce. Makes 8 enchiladas, ready in 30 minutes with 38g of protein per serving (2 enchiladas)!
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 9x13 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
Chicken Options: Use rotisserie chicken for a quick shortcut, or leftover grilled/baked chicken works perfectly.
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.
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.