High Protein Chicken Enchiladas With White Sauce Recipe
These High Protein Chicken Enchiladas with White Sauce are a nutritious twist on a classic Mexican favorite, made with whole wheat tortillas, lean shredded chicken, and a creamy Greek yogurt-based white sauce. Baked to perfection with a sprinkle of cheese on top, this recipe offers a wholesome and delicious meal packed with protein and flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 8 enchiladas (serves 4) 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 (plus an additional 1/4 cup for topping)
White Sauce
- 1 cup Greek yogurt
- 1/4 cup milk
- Pinch of garlic powder
- Salt and black pepper to taste
Assembly
- 8 whole wheat tortillas
Instructions
- Prepare the Chicken Filling: In a bowl, combine the 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.
- Craft the Simple White Sauce: In a separate bowl, whisk together Greek yogurt and milk until smooth. Season with a pinch of garlic powder, salt, and pepper according to taste.
- Assemble the Enchiladas: Preheat the oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish, then pour about 1/4 cup of the white sauce into the bottom and spread evenly.
- Fill and Roll: Warm the whole wheat tortillas in the microwave for 20-30 seconds or briefly in a dry skillet to make them pliable. Spoon 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, then sprinkle the remaining 1/4 cup shredded cheese on top.
- Bake to Perfection: Bake in the preheated oven for 25-30 minutes until the sauce is bubbling and the cheese is melted and lightly golden.
- Rest and Serve: Remove from the oven and let the enchiladas rest for 5-10 minutes before serving. Optionally garnish with fresh cilantro.
Notes
- Use whole wheat tortillas for added fiber and nutrients.
- Greek yogurt adds protein and a creamy texture to the white sauce without heavy cream.
- Warming the tortillas before rolling prevents cracking and helps with easy rolling.
- You can add chopped cilantro on top before serving for added freshness.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven.
Keywords: high protein chicken enchiladas, white sauce enchiladas, healthy enchiladas, baked enchiladas, whole wheat tortillas enchiladas
