High Protein Chicken Enchiladas With White Sauce Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- Bake to Perfection: Bake for 25-30 minutes until the sauce is bubbly and the cheese is melted and lightly golden brown.
- 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.
Keywords: high protein chicken enchiladas, healthy enchiladas, white sauce enchiladas, whole wheat tortillas recipe, baked chicken enchiladas
