38g Protein Chicken Enchiladas with Dreamy White Sauce

High-Protein, Creamy, and Comforting Mexican-Inspired Dinner

Course: Main Course
Cuisine: Mexican
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 8 servings
Diet: High Protein

These 38g Protein Chicken Enchiladas are a creamy, protein-packed twist on a Mexican classic. Tender shredded chicken is wrapped in whole wheat tortillas, smothered in a luscious Greek yogurt-based white sauce, topped with melted cheese, and baked to perfection. This dish is not only satisfying and indulgent but also high in protein, making it ideal for active lifestyles, meal prep, or a nutritious weeknight dinner.

Introduction

Enchiladas are a beloved Mexican dish, known for their rich flavors and comforting layers. This high-protein version focuses on lean protein, creamy texture, and balanced nutrition without sacrificing flavor. By incorporating Greek yogurt into the sauce, you get a creamy, tangy topping that adds richness while boosting protein content. Whole wheat tortillas increase fiber and overall nutritional value, while shredded chicken provides a lean source of protein, resulting in 38 grams of protein per enchilada.

The creamy white sauce is versatile and can be customized with herbs, spices, or even a touch of lime for brightness. Topped with shredded cheese and baked until bubbly, these enchiladas are both family-friendly and meal-prep-friendly. Whether served hot from the oven for dinner or packed for lunches, this recipe provides a hearty, satisfying, and protein-rich meal.

Ingredients

For the Enchiladas

• 2 cups cooked chicken, shredded (rotisserie chicken works well)
• 8 whole wheat tortillas
• 1 tsp garlic powder
• 1 tsp cumin
• ½ tsp salt
• ¼ tsp black pepper

For the White Sauce

• 1 cup Greek yogurt
• ½ cup shredded cheese (cheddar, mozzarella, or your favorite melting cheese)
• ¼ cup milk
• 1 tbsp olive oil

Equipment Needed

• Oven
• 9×13-inch baking dish
• Mixing bowls
• Whisk or fork
• Knife and cutting board

Preparation Method

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish to prevent sticking and ensure even cooking.

Step 2: Prepare the Chicken Filling

In a mixing bowl, combine the shredded chicken with garlic powder, cumin, salt, and black pepper. Stir until the chicken is evenly seasoned. This flavorful filling is the core of the enchiladas.

Step 3: Assemble the Enchiladas

Take a whole wheat tortilla and place a generous portion of the chicken mixture in the center. Roll it tightly and place it seam-side down in the prepared baking dish. Repeat for all tortillas until the dish is filled.

Tip: Don’t overfill the tortillas; this helps prevent spilling and ensures even baking.

Step 4: Make the Dreamy White Sauce

In a separate bowl, whisk together Greek yogurt, milk, and olive oil until smooth. Pour the sauce evenly over the enchiladas, ensuring each tortilla is coated. The sauce adds creaminess, flavor, and extra protein to the dish.

Step 5: Add Cheese and Bake

Sprinkle ½ cup shredded cheese evenly over the top of the enchiladas. Bake in the preheated oven for 20 minutes, until the sauce is bubbly and the cheese is melted. For extra golden topping, broil for 1–2 minutes while watching closely.

Step 6: Serve and Enjoy

Remove from the oven and let the enchiladas rest for a few minutes. Serve warm with optional toppings such as avocado slices, fresh salsa, cilantro, or lime wedges for added freshness and flavor.

Tips for Perfect High-Protein Chicken Enchiladas

1. Use Rotisserie Chicken: Saves time while maintaining flavor.
2. Greek Yogurt Benefits: Adds protein and creaminess while keeping the dish lighter than heavy cream.
3. Customize Spices: Add chili powder, smoked paprika, or oregano for additional depth.
4. Cheese Variations: Mozzarella, Monterey Jack, or a Mexican blend works well.
5. Make Ahead: Assemble and refrigerate the enchiladas a few hours before baking for convenience.

Nutrition Information (per enchilada)

• Calories: 240 kcal
• Protein: 38 g
• Carbohydrates: 27 g
• Fat: 8 g
• Saturated Fat: 4 g
• Unsaturated Fat: 2 g
• Cholesterol: 50 mg
• Sodium: 350 mg
• Fiber: 4 g
• Sugar: 2 g

Note: These values are approximate and may vary depending on ingredient brands and portion sizes.

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Frequently Asked Questions (FAQ)

Q1: Can I use regular tortillas instead of whole wheat?
A: Yes, but whole wheat tortillas increase fiber and add a nuttier flavor.

Q2: Can I make these vegetarian?
A: Substitute shredded chicken with black beans, lentils, or a plant-based protein.

Q3: Can the sauce be made ahead of time?
A: Yes, mix the Greek yogurt, milk, and olive oil in advance and store in the fridge until ready to use.

Q4: Can I freeze the enchiladas?
A: Yes, assemble but do not bake. Freeze in a covered dish for up to 2 months, then bake directly from frozen, adding a few extra minutes to cook time.

Q5: How can I make it spicier?
A: Add chopped green chilies, jalapeños, or a pinch of cayenne pepper to the chicken filling or sauce.

Conclusion

These 38g Protein Chicken Enchiladas with Dreamy White Sauce combine high protein, creamy texture, and vibrant flavor in a quick and satisfying meal. Lean chicken, whole wheat tortillas, and Greek yogurt provide nutrition and satiety, while the mild white sauce and melted cheese create a comforting, indulgent finish.

Perfect for weeknight dinners, meal prep, or healthy comfort food, this recipe is versatile and adaptable, allowing you to customize spice levels, toppings, and cheese types. Serve warm, garnish with your favorite extras, and enjoy a protein-packed Mexican-inspired meal that pleases both taste buds and nutritional goals.