High Protein Chicken Enchiladas: Creamy White Sauce Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
