High Protein Chicken Enchiladas: Creamy White Sauce Recipe

Introduction

These High Protein Chicken Enchiladas with a creamy white sauce are a delicious and wholesome meal perfect for any night of the week. Packed with seasoned chicken and topped with a tangy yogurt-based sauce, they offer a lighter yet satisfying twist on a classic Mexican favorite.

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: Preheat the oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
2. Step 2: In a medium bowl, combine the shredded chicken with olive oil, cumin, salt, and black pepper. Mix well to evenly season the chicken.
3. Step 3: In a separate bowl, whisk together Greek yogurt, milk, and garlic powder to create the creamy white sauce.
4. Step 4: Warm the tortillas briefly, about 15-20 seconds in the microwave, to make them more pliable. Spread about 1/4 cup of the white sauce evenly on the bottom of the prepared baking dish.
5. Step 5: Spoon 1/4 to 1/3 cup of the seasoned chicken down the center of each tortilla. Sprinkle about 1 tablespoon of shredded cheese over the chicken. Roll each tortilla tightly and place it seam-side down in the baking dish. Repeat with all tortillas.
6. Step 6: Pour the remaining white sauce evenly over the rolled enchiladas. Top with the remaining shredded cheese (about 1/2 cup).
7. Step 7: Bake uncovered for 20-25 minutes, until the sauce is bubbly and the cheese is melted and golden. If the cheese browns too fast, tent with foil.
8. Step 8: Remove from the oven and let the enchiladas rest for 5-10 minutes before serving. Garnish with fresh cilantro or diced red onion if desired.

Tips & Variations

• Use low-fat Greek yogurt to keep the sauce creamy but lighter in calories.
• Swap whole wheat tortillas for corn tortillas for a gluten-free option.
• Add diced green chilies or jalapeños to the chicken mixture for a spicy kick.
• Top with avocado slices or a squeeze of fresh lime for extra flavor.

Storage

Store any leftover enchiladas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed through, or microwave individual portions for 1-2 minutes. The sauce may thicken when chilled; add a splash of milk when reheating if desired.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use rotisserie chicken instead of cooking my own?

Yes, rotisserie chicken works perfectly and saves time. Just shred it and proceed with seasoning as instructed.

Is it possible to make this dish dairy-free?

To make it dairy-free, substitute the Greek yogurt and cheese with plant-based alternatives like coconut yogurt and dairy-free shredded cheese.

High Protein Chicken Enchiladas: Creamy White Sauce Recipe

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★★★★★

4.9 from 123 reviews

These High Protein Chicken Enchiladas are made with a creamy white sauce using Greek yogurt, providing a deliciously healthy twist on a classic Mexican dish. Packed with shredded chicken seasoned with cumin and garlic powder, wrapped in whole wheat tortillas, and baked to perfection with melted cheese, this recipe is perfect for a nutritious and satisfying meal.

• Author: lucas
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 8 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mexican
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Chicken Filling

• 2 cups cooked chicken, shredded
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper

Creamy White Sauce

• 1 cup Greek yogurt
• 1/4 cup milk
• 1 tsp garlic powder

Enchiladas

• 8 whole wheat tortillas
• 1/2 cup shredded cheese (divided: about 1 tbsp per tortilla + 1/2 cup for topping)

Instructions

1. Preheat and Prepare: Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish to prevent sticking and allow even cooking.
2. Season the Chicken: In a medium bowl, combine shredded chicken with olive oil, cumin, salt, and black pepper. Mix thoroughly to evenly coat and flavor the chicken.
3. Make the White Sauce: In a separate bowl, whisk together Greek yogurt, milk, and garlic powder until smooth to create a creamy white sauce without any lumps.
4. Warm the Tortillas and Prepare Baking Dish: Briefly warm each tortilla in the microwave for 15-20 seconds to make them pliable for rolling. Spread about 1/4 cup of white sauce evenly on the bottom of the greased baking dish.
5. Assemble the Enchiladas: Spoon approximately 1/4 to 1/3 cup of the seasoned chicken down the center of each tortilla. Sprinkle about 1 tablespoon of shredded cheese on top of the chicken. Roll each tortilla tightly and place seam-side down in the prepared baking dish. Repeat with all tortillas.
6. Add Sauce and Cheese: Pour the remaining white sauce evenly over the rolled enchiladas. Top generously with the remaining shredded cheese (about 1/2 cup) to create a gooey melted topping.
7. Bake: Bake uncovered in the preheated oven for 20-25 minutes, or until the sauce bubbles and the cheese on top is melted and golden brown. If the cheese begins to brown too quickly, lightly cover with foil to prevent burning.
8. Rest and Garnish: Remove from oven and allow the enchiladas to rest for 5-10 minutes to set. Garnish with fresh cilantro or diced red onion if desired before serving.

Notes

• Use whole wheat tortillas to add fiber and increase nutritional value.
• Warm tortillas before rolling to prevent cracking.
• You can substitute shredded cheese with a low-fat or dairy-free alternative if desired.
• For extra flavor, consider adding chopped green chilies or jalapeños to the chicken mixture.
• Leftovers can be refrigerated for up to 3 days and reheated in the oven to maintain texture.

Keywords: High protein, chicken enchiladas, creamy white sauce, healthy Mexican recipe, whole wheat tortillas, Greek yogurt sauce