High Protein Chicken Enchiladas With White Sauce Recipe

Introduction

These high protein chicken enchiladas with white sauce offer a healthy twist on a classic favorite. Packed with shredded chicken and creamy Greek yogurt sauce, they make a satisfying and nutritious meal for any day of the week.

Ingredients

• 2 cups cooked chicken, shredded
• 8 whole wheat tortillas
• 1 cup Greek yogurt
• 1/2 cup shredded cheese
• 1/4 cup milk
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: In a bowl, combine the cooked shredded chicken, olive oil, garlic powder, cumin, salt, and black pepper. Mix well. Stir in 1/4 cup of the shredded cheese, reserving the rest for topping.
2. Step 2: In a separate bowl, whisk together the Greek yogurt and milk until smooth. Season with a pinch of garlic powder, salt, and pepper to taste.
3. Step 3: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish. Pour about 1/4 cup of the white sauce into the bottom of the dish and spread evenly.
4. Step 4: Warm the whole wheat tortillas in the microwave for 20-30 seconds or quickly in a dry skillet to make them pliable. Spoon about 1/4 to 1/3 cup of the chicken filling down the center of each tortilla. Roll tightly and place seam-side down in the baking dish.
5. Step 5: Once all tortillas are rolled and placed in the dish, pour the remaining white sauce evenly over the enchiladas. Sprinkle the remaining shredded cheese on top.
6. Step 6: Bake for 25-30 minutes, or until the sauce is bubbly and the cheese is melted and lightly golden.
7. Step 7: Remove from the oven and let rest for 5-10 minutes before serving. Garnish with fresh cilantro if desired.

Tips & Variations

• For extra flavor, add chopped green chilies or jalapeños to the chicken filling.
• Use low-fat Greek yogurt to reduce calories while keeping the sauce creamy.
• Swap the whole wheat tortillas for corn tortillas if preferred.
• Add black beans or corn to the filling for additional texture and nutrients.

Storage

Store leftover enchiladas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) for 15-20 minutes or in the microwave until warmed through.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make these enchiladas ahead of time?

Yes, you can assemble the enchiladas and cover them in the baking dish, then refrigerate for up to 24 hours before baking.

Is the white sauce suitable for those who avoid cream?

Absolutely. The sauce uses Greek yogurt and milk instead of cream, making it lighter and higher in protein.

High Protein Chicken Enchiladas With White Sauce Recipe

Pin Recipe

Print Recipe

★★★★★

4.8 from 52 reviews

Delicious high-protein chicken enchiladas featuring tender shredded chicken seasoned with garlic and cumin, wrapped in whole wheat tortillas, and topped with a creamy Greek yogurt white sauce and melted cheese. This healthy twist on a classic Mexican favorite is baked to perfection for a comforting and nutritious meal.

• Author: Rita
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 8 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mexican
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Chicken Filling

• 2 cups cooked chicken, shredded
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup shredded cheese (reserve remaining for topping)

White Sauce

• 1 cup Greek yogurt
• 1/4 cup milk
• Pinch of garlic powder
• Salt, to taste
• Black pepper, to taste

Additional Ingredients

• 8 whole wheat tortillas
• 1/4 cup shredded cheese (for topping)

Instructions

1. Prepare the Chicken Filling: In a bowl, combine 2 cups of cooked, shredded chicken with 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp cumin, 1/2 tsp salt, and 1/4 tsp black pepper. Mix well and stir in 1/4 cup of shredded cheese, reserving the rest for later.
2. Craft the Simple White Sauce: In a separate bowl, whisk together 1 cup Greek yogurt and 1/4 cup milk until smooth. Season with a pinch of garlic powder, salt, and black pepper to taste, stirring to combine.
3. Assemble the Enchiladas: Preheat the oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish. Pour about 1/4 cup of the white sauce into the bottom of the dish and spread evenly to prevent sticking.
4. Fill and Roll: Warm the 8 whole wheat tortillas in the microwave for 20-30 seconds or quickly in a dry skillet to make them pliable. Spoon around 1/4 to 1/3 cup of the chicken filling down the center of each tortilla. Roll tightly and place seam-side down in the prepared baking dish.
5. Top and Bake: Pour the remaining white sauce evenly over the rolled enchiladas. Sprinkle the remaining 1/4 cup shredded cheese over the top to create a cheesy crust.
6. Bake to Perfection: Bake for 25-30 minutes, until the white sauce is bubbly and the cheese is melted and lightly golden, indicating the enchiladas are cooked through.
7. Rest and Serve: Remove from the oven and let the enchiladas rest for 5-10 minutes. Garnish with fresh cilantro if desired before serving to add freshness and color.

Notes

• Warming the tortillas before rolling makes them more flexible and less likely to crack.
• Greek yogurt adds protein and creaminess, making the sauce healthier than traditional cream-based versions.
• Use shredded rotisserie chicken for convenience.
• Adjust salt and spices according to your taste preferences.
• For a spicier kick, add chopped jalapeños to the filling or top with hot sauce.
• Can be made ahead and refrigerated before baking; add extra baking time if baking from cold.

Keywords: high protein chicken enchiladas, healthy enchiladas, chicken enchiladas with white sauce, whole wheat tortillas, baked chicken enchiladas, Greek yogurt sauce enchiladas