High Protein Chicken Enchiladas With White Sauce Recipe

Introduction

These high protein chicken enchiladas with a creamy white sauce are both satisfying and nutritious. Made with whole wheat tortillas and Greek yogurt, they offer a healthier twist on a classic favorite. Perfect for an easy weeknight dinner that the whole family will love.

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 with olive oil, garlic powder, cumin, salt, and black pepper. Mix well, then 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 to make them pliable by microwaving for 20-30 seconds or heating briefly in a dry skillet. 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: Pour the remaining white sauce evenly over the rolled enchiladas. Sprinkle the remaining 1/4 cup of shredded cheese over the top.
6. Step 6: Bake for 25-30 minutes, until the sauce is bubbly and the cheese is melted and lightly golden.
7. Step 7: Remove from the oven and let the enchiladas rest for 5-10 minutes before serving. Garnish with fresh cilantro if desired.

Tips & Variations

• Use rotisserie chicken for a quick shortcut.
• For extra spice, add some diced jalapeños to the chicken filling.
• Swap shredded cheese for a Mexican blend or pepper jack for different flavors.
• If you prefer a thicker sauce, reduce the milk slightly when mixing with the yogurt.

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 10-15 minutes or until warmed through to maintain the creamy texture and melted cheese.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make these enchiladas vegetarian?

Yes, substitute the chicken with cooked beans, sautéed vegetables, or a plant-based protein for a delicious vegetarian version.

What can I use instead of Greek yogurt in the white sauce?

You can use sour cream or a creamy cashew sauce as alternatives, but keep in mind the flavor and texture will differ slightly.

High Protein Chicken Enchiladas With White Sauce Recipe

Print Recipe

★★★★★

5 from 50 reviews

These High Protein Chicken Enchiladas with White Sauce combine tender shredded chicken seasoned with aromatic spices, wrapped in whole wheat tortillas, and topped with a creamy Greek yogurt-based white sauce and melted cheese. Baked to perfection, this nutritious and flavorful dish offers a healthier twist on classic enchiladas, making it perfect for a satisfying family meal or meal prep.

• Author: Felix
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 8 enchiladas (serves 4-6) 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mexican-American
• 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 (part of total)

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 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. Stir in 1/4 cup of shredded cheese, reserving the rest for topping.
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 pepper to taste.
3. Assemble the Enchiladas: Preheat 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 baking dish and spread evenly to prevent sticking.
4. Fill and Roll: Warm the 8 whole wheat tortillas until pliable (microwave for 20-30 seconds or briefly in a dry skillet). 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. 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 add melting, cheesy goodness.
6. Bake to Perfection: Bake for 25-30 minutes until the sauce is bubbly and the cheese is melted and lightly golden brown.
7. Rest and Serve: Remove from the oven and let the enchiladas rest for 5-10 minutes before serving. Garnish with fresh cilantro if desired for a fresh, vibrant touch.

Notes

• Warming the tortillas prevents cracks and makes rolling easier.
• You can substitute shredded rotisserie chicken for convenience.
• Use low-fat Greek yogurt to reduce calories and fat.
• Adjust seasoning according to taste preference.
• Optional toppings include fresh cilantro, sliced avocado, or a squeeze of lime.

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