High Protein Chicken Enchiladas with White Sauce Recipe
These High Protein Chicken Enchiladas with White Sauce combine tender shredded chicken seasoned with spices and wrapped in whole wheat tortillas, smothered in a creamy Greek yogurt-based white sauce, and baked to bubbly perfection. This nutritious and flavorful dish offers a high-protein, wholesome twist on classic enchiladas, perfect for a healthy family dinner.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 8 servings 1x
- Category: Main Dish
- Method: Baking
- Cuisine: Mexican-inspired
- 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
- 1/2 cup shredded cheese, divided
White Sauce
- 1 cup Greek yogurt
- 1/4 cup milk
- Pinch of garlic powder
- Salt and pepper to taste
Others
- 8 whole wheat tortillas
Instructions
- Prepare the Chicken Filling: In a bowl, combine the cooked shredded chicken with olive oil, garlic powder, cumin, salt, and black pepper. Mix thoroughly to coat the chicken with the spices evenly. Stir in half of the shredded cheese (1/4 cup), reserving the rest for topping later.
- Craft the Simple White Sauce: In a separate bowl, whisk together the Greek yogurt and milk until smooth. Season with a pinch of garlic powder, and add salt and pepper to taste to enhance the sauce’s flavor.
- Assemble the Enchiladas: Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with a bit of olive oil or nonstick spray. Pour about 1/4 cup of the white sauce into the bottom of the baking dish and spread evenly to prevent sticking and add flavor.
- Fill and Roll: Warm the whole wheat tortillas using a microwave for 20-30 seconds or quickly in a dry skillet; this makes them more pliable for rolling. Spoon approximately 1/4 to 1/3 cup of the seasoned chicken filling down the center of each tortilla. Roll tightly and place each rolled tortilla seam-side down into the prepared baking dish.
- Top and Bake: Once all the tortillas are rolled and placed, pour the remaining white sauce evenly over the top of the enchiladas. Then sprinkle the remaining shredded cheese (1/4 cup) evenly over the sauce.
- Bake to Perfection: Place the baking dish in the preheated oven and bake for 25-30 minutes. Bake until the sauce is bubbly and the cheese on top is melted and lightly golden brown for a deliciously rich flavor and texture.
- Rest and Serve: Remove the enchiladas from the oven and let them rest for 5-10 minutes. This allows the sauce to thicken slightly and the flavors to meld. Garnish with fresh cilantro if desired, then serve warm.
Notes
- Use whole wheat tortillas for added fiber and nutrients.
- Greek yogurt in the white sauce provides protein and creaminess with less fat than traditional cream-based sauces.
- Warming the tortillas before filling prevents cracking during rolling.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- For a spicier variation, add chopped green chilies or a dash of cayenne pepper to the chicken filling.
- To make this dish gluten free, substitute with gluten-free tortillas.
Keywords: high protein chicken enchiladas, white sauce enchiladas, healthy enchiladas, whole wheat tortillas, baked chicken enchiladas, Greek yogurt sauce
