I’m excited to craft an incredible chicken enchilada recipe just for you. Grab your apron and let’s get started.
My family requests these protein-packed enchiladas every Tuesday night without fail. There’s something magical about tender chicken wrapped in soft tortillas and smothered in a creamy white sauce that makes dinnertime feel special without the fuss. I started making this recipe on hectic weeknights when I needed something quick yet satisfying, and it’s become our go-to comfort meal. The best part? You’ll have dinner on the table in just 35 minutes, and each serving delivers 38 grams of protein to keep everyone full and energized. Give this one a try!
Table of Contents
Ingredients for High Protein Chicken Enchiladas with White Sauce
I always keep rotisserie chicken on hand for this recipe because it cuts prep time in half and adds incredible flavor. The combination of Greek yogurt and a touch of olive oil creates the creamiest sauce without any heavy cream, which keeps this meal light yet indulgent.
- 2 cups cooked chicken, shredded (I recommend using rotisserie chicken for best flavor)
- 8 whole wheat tortillas (warmed for easier rolling)
- 1 cup Greek yogurt (my preference is full-fat for extra creaminess)
- ½ cup shredded cheese (I usually use a Mexican blend or sharp cheddar)
- ¼ cup milk (any variety works)
- 1 tbsp olive oil (pro tip: this keeps the sauce silky smooth)
- 1 tsp garlic powder
- 1 tsp cumin
- ½ tsp salt
- ¼ tsp black pepper
Step-by-Step Instructions
In my experience, the key to perfect enchiladas is rolling them tightly and placing them seam-side down so they hold their shape beautifully while baking.
Step 1: Preheat your oven to 375°F. Lightly grease a 9×13-inch baking dish and set aside.
Step 2: Mix the shredded chicken with garlic powder, cumin, salt, and black pepper in a bowl until the spices coat every piece evenly. This simple step infuses the chicken with incredible flavor.
Step 3: Warm your tortillas for 15-20 seconds in the microwave to make them pliable. Spoon about ¼ cup of seasoned chicken down the center of each tortilla and roll tightly. Place each enchilada seam-side down in your prepared baking dish, arranging them snugly without overlapping.
Step 4: Whisk together Greek yogurt, milk, and olive oil in a separate bowl until the mixture is completely smooth with no lumps. The olive oil prevents the sauce from separating and adds richness.
Step 5: Pour the white sauce evenly over all the enchiladas, making sure each one gets a generous coating. Sprinkle the shredded cheese across the top.
Step 6: Cover the dish with aluminum foil and bake for 15 minutes. Remove the foil and bake for an additional 5 minutes until the sauce is bubbly and the cheese turns golden brown.
Step 7: Let the enchiladas rest for 5 minutes before serving. This allows the sauce to set slightly and makes serving easier.
Perfect Pairings for High Protein Chicken Enchiladas
These enchiladas shine brightest when paired with sides that add freshness and texture contrast.
Mexican Street Corn: The charred sweetness of corn combined with tangy lime dressing cuts through the richness of the creamy sauce beautifully and adds a burst of color to your plate.
Black Beans with Cilantro and Lime: This simple side provides extra fiber and plant-based protein while complementing the cumin flavors in the enchiladas perfectly.
Fresh Avocado Salad: Crisp lettuce, creamy avocado, and juicy tomatoes create a cooling contrast that balances the warm, savory enchiladas.
Cilantro Lime Rice: Fluffy rice infused with fresh citrus brightens every bite and soaks up that dreamy white sauce like magic.
Keep It Fresh and Delicious
Store leftover enchiladas in an airtight container in the refrigerator for up to 3 days. I recommend reheating them in the oven at 350°F for 10 to 12 minutes to maintain that perfect texture and prevent the tortillas from getting soggy.
For meal prep, these enchiladas freeze beautifully for up to 2 months. Wrap individual portions tightly in plastic wrap and foil, then thaw overnight in the refrigerator before reheating.
Pro tip: Add a dollop of Greek yogurt or fresh salsa when serving to brighten the flavors and add extra moisture if needed.
FAQs
Can I use regular flour tortillas instead of whole wheat?
Absolutely! Regular flour tortillas work perfectly and create a softer texture, though whole wheat adds extra fiber and protein to boost the nutritional value.
How do I prevent the enchiladas from getting soggy?
Roll them tightly, place seam-side down, and avoid over-saucing. The key is coating them generously but not drowning them in sauce.
Can I make these enchiladas ahead of time?
Yes! Assemble everything up to the baking step, cover tightly with foil, and refrigerate for up to 24 hours. Add 5 extra minutes to the baking time if cooking from cold.
High Protein Chicken Enchiladas with White Sauce
Ingredients
Equipment
Method
- Preheat your oven to 375°F. Lightly grease a 9×13-inch baking dish and set aside.
- Mix the shredded chicken with garlic powder, cumin, salt, and black pepper in a bowl until the spices coat every piece evenly.
- Warm your tortillas for 15-20 seconds in the microwave to make them pliable. Spoon about ¼ cup of seasoned chicken down the center of each tortilla and roll tightly. Place each enchilada seam-side down in your prepared baking dish, arranging them snugly without overlapping.
- Whisk together Greek yogurt, milk, and olive oil in a separate bowl until the mixture is completely smooth with no lumps.
- Pour the white sauce evenly over all the enchiladas, making sure each one gets a generous coating. Sprinkle the shredded cheese across the top.
- Cover the dish with aluminum foil and bake for 15 minutes. Remove the foil and bake for an additional 5 minutes until the sauce is bubbly and the cheese turns golden brown.
- Let the enchiladas rest for 5 minutes before serving. This allows the sauce to set slightly and makes serving easier.
