why make this recipe
This chicken enchilada recipe is simple, high in protein, and easy to cook. It uses Greek yogurt for a creamy white sauce and whole wheat tortillas to keep it a bit healthier. You get about 38g protein per serving if you divide it well. It is fast and good for a weeknight dinner.
introduction
These 38g Protein Chicken Enchiladas with Dreamy White Sauce are warm, soft, and creamy. Shredded chicken fills the tortillas and a light yogurt sauce keeps them moist. The recipe is easy and uses few ingredients you likely have at home.
how to make 38g Protein Chicken Enchiladas with Dreamy White Sauce
- Preheat the oven to 375°F.
- Mix the cooked, shredded chicken with garlic powder, cumin, salt, and pepper.
- Fill each tortilla with the seasoned chicken and roll them tightly.
- Place the rolled enchiladas in a baking dish in a single layer.
- Make the sauce by whisking Greek yogurt, milk, and olive oil until smooth.
- Pour the yogurt sauce over the enchiladas evenly.
- Sprinkle shredded cheese on top.
- Bake for about 20 minutes until the sauce bubbles and the cheese melts.
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
Directions :
- Preheat oven to 375°F.
- Mix shredded chicken with garlic powder, cumin, salt, and pepper.
- Fill tortillas with chicken and roll them tightly.
- Place enchiladas in a baking dish.
- Whisk Greek yogurt, milk, and olive oil to make the sauce.
- Pour sauce over enchiladas.
- Sprinkle cheese on top.
- Bake for 20 minutes until bubbly.
how to serve 38g Protein Chicken Enchiladas with Dreamy White Sauce
Serve hot right from the oven. Add fresh cilantro, chopped green onions, or a squeeze of lime for brightness. You can pair with a simple side salad, steamed veggies, or black beans.
how to store 38g Protein Chicken Enchiladas with Dreamy White Sauce
- To refrigerate: cool to room temperature, cover the dish tightly, and store for up to 3 days.
- To freeze: bake first or freeze unbaked in a tightly wrapped container for up to 2 months. Thaw overnight in the fridge before reheating.
- To reheat: cover with foil and warm in a 350°F oven for 15–20 minutes until heated through.
tips to make 38g Protein Chicken Enchiladas with Dreamy White Sauce
- Use warm tortillas to prevent cracking when you roll them.
- Shred chicken finely so it fits well in the tortillas.
- If the sauce is too thick, add a little more milk to thin it.
- Taste the chicken mix before rolling and adjust salt or spices.
- Use low-fat Greek yogurt to keep it creamy but lighter.
variation (if any)
- Make it spicy: add chopped jalapeños or a pinch of cayenne to the chicken mix.
- Add veggies: mix in cooked spinach, bell peppers, or corn for more color and fiber.
- Swap protein: use shredded turkey or canned chicken if you need a quick swap.
- Cheese options: try pepper jack, mozzarella, or a Mexican blend for different flavors.
FAQs
Q: Can I make this with store-bought rotisserie chicken?
A: Yes. Rotisserie chicken works well and saves time.
Q: Can I use sour cream instead of Greek yogurt?
A: Yes, sour cream works but Greek yogurt is thicker and adds more protein.
Q: How do I keep tortillas from getting soggy?
A: Warm them briefly in a pan or microwave before filling. Don’t use too much sauce inside each wrap.
Q: Can I prepare these ahead for meal prep?
A: Yes. Assemble and store in the fridge, then bake when you are ready. You can also freeze assembled enchiladas.
Q: How many servings does this make?
A: With 8 tortillas, it usually serves 4 people (2 enchiladas each), but you can change portions to fit your meal plan.
Conclusion
If you want a classic creamy take, try the Best White Chicken Enchiladas Recipe for more sauce ideas. For a sauteed, creamy chicken option with greens, see the Creamy Chicken Florentine Skillet. If you like one-pan creamy meals, the One Pot Creamy Garlic Chicken and Veggie Pasta gives a similar comfort-food feel. For a red sauce chicken enchilada idea, check the Red Chicken Enchiladas. To see a meal-prep version with verde sauce, try the Salsa Verde Chicken Enchiladas Meal Prep.
38g Protein Chicken Enchiladas with Dreamy White Sauce
Ingredients
For the enchiladas
- 2 cups cooked chicken, shredded
- 8 pieces whole wheat tortillas
- 1 cup Greek yogurt Use low-fat for a lighter option.
- ½ cup shredded cheese Try pepper jack, mozzarella, or a Mexican blend.
- ¼ cup milk Add more if the sauce is too thick.
- 1 tbsp olive oil
For seasoning
- 1 tsp garlic powder
- 1 tsp cumin
- ½ tsp salt Adjust to taste.
- ¼ tsp black pepper
Instructions
Preparation
- Preheat the oven to 375°F.
- Mix the cooked, shredded chicken with garlic powder, cumin, salt, and pepper.
- Fill each tortilla with the seasoned chicken and roll them tightly.
- Place the rolled enchiladas in a baking dish in a single layer.
Making the Sauce
- Whisk Greek yogurt, milk, and olive oil until smooth.
- Pour the yogurt sauce over the enchiladas evenly.
- Sprinkle shredded cheese on top.
Baking
- Bake for about 20 minutes until the sauce bubbles and the cheese melts.