High Protein Chicken Enchiladas With White Sauce Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
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