How to Make 7 High Protein Chicken Enchiladas with Creamy White Sauce

Ever craved a comforting Mexican dish that satisfies your taste buds while supporting your fitness goals? You’re in for a treat with these high protein chicken enchiladas with creamy white sauce. This homemade version transforms the traditional enchilada into a nutritional powerhouse without sacrificing the rich, creamy flavor that makes this dish so beloved. By preparing these protein-packed chicken enchiladas at home, you control exactly what goes into them—allowing for higher quality ingredients and customized spice levels while avoiding the excessive sodium and preservatives found in restaurant versions.

What You’ll Need for High Protein Chicken Enchiladas with Creamy White Sauce

For the Filling:
– 2 pounds boneless, skinless chicken breast
– 1 cup Greek yogurt (2% or full-fat)
– 1 cup cottage cheese
– 1 small onion, finely diced
– 2 cloves garlic, minced
– 1 can (4 oz) green chilies
– 1 tsp ground cumin
– 1 tsp dried oregano
– ½ tsp smoked paprika
– Salt and pepper to taste

For the White Sauce:
– 2 tbsp butter
– 2 tbsp all-purpose flour (or almond flour for lower carbs)
– 2 cups chicken broth, low-sodium
– 1 cup Greek yogurt
– 8 oz light cream cheese, softened
– 1 tsp garlic powder
– ½ tsp onion powder
– ¼ tsp cayenne pepper (optional)

For Assembly:
– 8 whole grain tortillas (8-inch)
– 1½ cups reduced-fat Monterey Jack cheese, shredded
– Fresh cilantro for garnish
– Diced avocado (optional)

Kitchen Tools:
– 9×13 baking dish
– Large skillet
– Medium saucepan
– Mixing bowls
– Measuring cups and spoons
– Whisk
– Cutting board and knife
– Food processor (optional, for shredding chicken)

How Long Does It Take to Make High Protein Chicken Enchiladas with Creamy White Sauce?

– Prep Time: 25 minutes
– Cook Time: 35 minutes
– Total Time: 1 hour
– Servings: 4-6
– Calories per serving: Approximately 420 calories

Perfect for weekend meal prep when you have an hour to spare—most of the time is hands-off baking, allowing you to prepare side dishes or clean up while the enchiladas bake to perfection.

How to Make High Protein Chicken Enchiladas with Creamy White Sauce

1. Preheat and Prepare Chicken: Set oven to 375°F (190°C). Poach chicken breasts in simmering water for 15-20 minutes until internal temperature reaches 165°F. Shred using two forks.

2. Make the Filling: In a large bowl, combine shredded chicken, Greek yogurt, cottage cheese, diced onion, minced garlic, green chilies, and spices. Mix thoroughly to create the high-protein filling for your protein-packed chicken enchiladas.

3. Prepare White Sauce: Melt butter in a saucepan over medium heat. Whisk in flour and cook for 1 minute. Gradually whisk in chicken broth until smooth. Simmer until slightly thickened, about 5 minutes. Remove from heat and stir in Greek yogurt, cream cheese, and seasonings until smooth.

4. Assemble Enchiladas: Spread ¼ cup of sauce in baking dish. Place about ⅓ cup of chicken mixture in each tortilla, roll up, and arrange seam-side down in the dish.

5. Bake: Pour remaining sauce over enchiladas, sprinkle with cheese, and bake uncovered for 25-30 minutes until bubbling and lightly browned. These high protein chicken enchiladas with creamy white sauce should rest for 5-10 minutes before serving.

Why These High Protein Chicken Enchiladas with Creamy White Sauce Are So Healthy

These enchiladas offer an impressive nutritional profile with approximately 35g of protein per serving. The combination of chicken breast and dairy provides all essential amino acids for muscle repair and growth. Greek yogurt adds probiotics for gut health, while whole grain tortillas supply fiber. The dish contains calcium for bone health, B vitamins from chicken for energy metabolism, and potassium from green chilies. By using reduced-fat cheese and Greek yogurt instead of heavy cream, you significantly reduce saturated fat content while maintaining creaminess.

Creative Ways to Customize Your High Protein Chicken Enchiladas with Creamy White Sauce

– Protein Options: Substitute chicken with turkey, shrimp, or 1 pound of cooked lentils for a vegetarian version.
– Dairy-Free: Use cashew cream and dairy-free cheese alternatives.
– Gluten-Free: Replace flour tortillas with corn tortillas and use cornstarch as a thickener for the sauce.
– Spice It Up: Add jalapeños or chipotle peppers for extra heat.
– Cooking Methods: Prepare filling in a slow cooker (4 hours on low) or Instant Pot (12 minutes on high pressure).

Common Mistakes When Making High Protein Chicken Enchiladas with Creamy White Sauce

1. Overfilling Tortillas: This causes them to tear or unroll during baking.
2. Skipping the Rest Time: Cutting immediately after baking results in runny enchiladas.
3. Sauce Consistency: Too thick a sauce won’t penetrate the tortillas; too thin will make them soggy.
4. Underseasoning: Taste and adjust seasonings in both filling and sauce before assembly.

How to Store High Protein Chicken Enchiladas with Creamy White Sauce

– Refrigeration: Store in an airtight container for up to 4 days.
– Freezing: Freeze individual portions for up to 3 months. Thaw overnight in refrigerator.
– Reheating: Cover with foil and heat in 350°F oven for 20 minutes, or microwave individual portions for 2-3 minutes.
– Prevent Drying: Add a tablespoon of water before reheating to maintain moisture.

Final Thoughts on High Protein Chicken Enchiladas with Creamy White Sauce

These high protein chicken enchiladas with creamy white sauce offer the perfect balance of comfort and nutrition. Whether you’re meal prepping for a busy week or serving a family dinner, these enchiladas deliver incredible flavor while supporting your health goals. The creamy sauce and protein-rich filling make them substantially more satisfying than traditional versions, and the simple preparation process means you don’t need to be a culinary expert to create restaurant-quality protein-packed chicken enchiladas at home. Give this recipe a try—your taste buds and muscles will thank you!

Frequently Asked Questions About High Protein Chicken Enchiladas with Creamy White Sauce

Can I make these enchiladas ahead of time?
Yes! Assemble up to 24 hours in advance, refrigerate covered, and add 10 minutes to baking time.

What can I serve with these enchiladas?
A simple green salad, Mexican-style cauliflower rice, or roasted vegetables make excellent complementary sides.

How can I make this recipe spicier?
Add diced jalapeños to the filling or increase cayenne pepper in the sauce. Serve with hot sauce on the side.

Can I use rotisserie chicken to save time?
Absolutely! Use about 4 cups of shredded rotisserie chicken as a time-saving alternative.

Are these enchiladas keto-friendly?
For a keto version, substitute the tortillas with thinly sliced zucchini strips and use almond flour instead of all-purpose flour.