High Protein Chicken Enchiladas With White Sauce – Quick, Creamy & Delicious

High Protein Chicken Enchiladas are what you get when comfort food decides to hit the gym. This dish is warm, cheesy, satisfying—but with a healthier twist thanks to lean shredded chicken, Greek yogurt, and whole wheat tortillas. Whether you’re looking to sneak more protein into your meals, feed a hungry family, or just craving something indulgent that won’t weigh you down, this recipe is here to save dinner.

The white sauce is rich and creamy, but still light enough to leave you feeling good afterward. It’s one of those meals that feels like a treat but plays nice with your wellness goals. So if you’ve ever wondered how to keep enchiladas in the rotation without drowning in heavy cream or mystery ingredients, this one’s for you. And yes, even picky eaters will come back for seconds.

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What is High Protein Chicken Enchiladas With White Sauce?

At its core, High Protein Chicken Enchiladas With White Sauce is your favorite cheesy Tex-Mex comfort food—but it’s been hitting the squat rack. Instead of traditional red sauce or calorie-heavy cream, this version uses a Greek yogurt-based white sauce that’s both creamy and tangy. The chicken is seasoned with warm spices like cumin and garlic powder, then wrapped in whole wheat tortillas for a fiber boost.

It’s baked until bubbly and golden, then served piping hot, making it the kind of meal that’s equally at home on a weeknight or a casual weekend dinner with friends. The “high protein” label isn’t just for show—it’s genuinely packed with it, which makes it a great option for anyone looking to feel full longer or keep blood sugar steady without sacrificing taste. Plus, it’s customizable—add spinach, corn, or black beans if you’re feeling adventurous.

Reasons to Try High Protein Chicken Enchiladas

Let’s face it: some nights you want flavor without fuss, comfort without a food coma, and something the whole household can get behind. That’s where High Protein Chicken Enchiladas shine. First off, they’re delicious—like, “lick the plate” delicious. But beyond that, they check the boxes for health-conscious eaters and flavor lovers alike. These enchiladas are rich in lean protein, thanks to shredded chicken and Greek yogurt, which helps keep you full and satisfied.

They’re also a time-saver. You can prep the filling ahead of time or use leftover rotisserie chicken if you’re in a pinch. Want to cut carbs? Swap in low-carb wraps or even bake the filling in a casserole without tortillas. Want a family-friendly option? These are mild enough for kids but easy to spice up for grown-ups. They’re flexible, easy, and sneakily nutritious. Plus, they make amazing leftovers (hello, lunch upgrade). Bonus: no mysterious ingredients—just real food that works for real life.

Ingredients Needed to Make High Protein Chicken Enchiladas With White Sauce

• 2 cups cooked chicken, shredded
• 8 whole wheat tortillas
• 1 cup Greek yogurt
• 1/2 cup shredded cheese (cheddar or a blend works great)
• 1/4 cup milk (any kind, but 2% keeps it creamy)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper

Optional: fresh cilantro for garnish, chopped green onions, or diced jalapeños for heat lovers.

Instructions to Make High Protein Chicken Enchiladas With White Sauce

Step 1: Mix the Chicken Filling

Grab a large mixing bowl and toss in your 2 cups of cooked, shredded chicken. If you’re using rotisserie chicken (bless you), it works like a charm. Drizzle in 1 tablespoon of olive oil to keep things juicy. Now, spice things up with 1 teaspoon garlic powder, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Stir it all together until every little piece of chicken is coated in that flavorful magic. Then toss in 1/4 cup of shredded cheese (save the rest for the topping). This filling is the soul of the dish—savory, bold, and begging to be wrapped in a warm tortilla.

Step 2: Whip Up the White Sauce

In a separate bowl, mix 1 cup Greek yogurt with 1/4 cup milk until it’s silky smooth. You want it pourable but creamy—not watery. Add a dash of garlic powder, a pinch of salt, and pepper to taste. This is your homemade white enchilada sauce, and it’s the secret to why this recipe feels indulgent but stays light. Don’t skip this step—it ties everything together like a creamy little bow.

Step 3: Prep the Baking Dish

Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with a spritz of cooking spray or a brush of olive oil. Pour about 1/4 cup of the white sauce into the bottom of the dish and spread it evenly. This prevents sticking and adds moisture from the bottom up—kind of like a spa day for your enchiladas.

Step 4: Fill and Roll Your Tortillas

Time to get your hands dirty (but in a good way). Warm up the 8 whole wheat tortillas in the microwave for about 20–30 seconds or in a dry skillet until they’re soft and flexible. This helps avoid cracking. Spoon about 1/4 to 1/3 cup of the chicken filling into the center of each tortilla. Roll them up snug like a little burrito and place them seam-side down into the baking dish. You should have a tight little row of tasty rolls by the time you’re done.

Step 5: Smother and Sprinkle

Pour the remaining white sauce evenly over the top of your rolled tortillas. Make sure each one gets coated—no dry tortillas allowed here. Then sprinkle the remaining 1/4 cup of shredded cheese over the top. This is where things start to look chef’s kiss good. If you’re adding jalapeños or green onions, now’s the time.

Step 6: Bake Until Bubbling

Pop the dish in the oven and bake for 25–30 minutes. You’ll know they’re ready when the sauce is bubbling like a hot tub and the cheese on top is melted and slightly golden. You might want to hover by the oven just to take in the aroma—garlicky, cheesy, dreamy.

Step 7: Let Them Rest (and You Too)

Once out of the oven, give your enchiladas 5–10 minutes to cool and settle. This makes them easier to serve and keeps the sauce from running all over the place. Garnish with fresh cilantro if you’ve got it—and trust me, you’ll want to.

If you’re in love with creamy chicken dishes, you might also want to check out Best Creamy Smothered Chicken and Rice for another comfort food fix.

What to Serve with High Protein Chicken Enchiladas

These enchiladas are the star of the plate, but they play really well with a sidekick or two. A light, crunchy slaw—like this Easy Mango Slaw—adds a refreshing contrast. Need something heartier? Try Easy Breakfast Potatoes on the side for brunchy vibes. Want to double down on the protein and keep things colorful? A simple black bean and corn salad or roasted broccoli brings in texture and nutrition. If you’re planning a themed night, serve with a little guac, salsa, and maybe a skinny margarita (no judgment here). Oh, and don’t forget dessert—something like Coconut and Pistachio Pudding Cake rounds things out beautifully.

Key Tips for Making High Protein Chicken Enchiladas

• Use cooked chicken: Rotisserie, meal-prepped, or leftover grilled chicken work perfectly. Just shred it and you’re halfway there.
• Warm the tortillas: This prevents cracking and makes rolling easier. Cold tortillas will fight you—don’t let them win.
• Don’t drown the sauce: While we love a creamy bite, too much sauce will make your enchiladas soggy. Spread evenly and save the rest for dipping or serving on the side.
• Customize it: Add spinach, black beans, or diced veggies to the chicken mix for a fiber boost. Want it spicy? A dash of hot sauce or chili flakes does the trick.
• Make ahead: You can assemble these in the morning and bake them later. They store well and are perfect for busy nights.
  Want more high-protein dinner ideas? Try the High Protein Italian Pasta Salad or High Protein Shrimp Stir Fry with Noodles.

Storage and Reheating Tips for High Protein Chicken Enchiladas

Leftovers? You’re in luck. These enchiladas hold up great in the fridge and reheat like a dream. Store them in an airtight container in the fridge for up to 4 days. For freezing, wrap tightly in foil or freezer-safe containers—just be sure to leave out any fresh garnish until after reheating. When ready to reheat, pop individual portions in the microwave for 1–2 minutes or reheat the whole dish in the oven at 350°F for 15–20 minutes, covered. Add a splash of milk before reheating to revive that creamy texture. Don’t skip that final sprinkle of fresh herbs or cheese after reheating—it brings them back to life.

FAQs

Can I use corn tortillas instead of whole wheat? Yes, just warm them first so they don’t crack. Keep in mind corn tortillas are smaller, so you might need more.
Can I make this dairy-free? You can try using dairy-free yogurt and cheese alternatives. Texture will change a bit, but it’s doable.
Is this recipe gluten-free? Swap in certified gluten-free tortillas and you’re good to go. Double-check your seasonings just to be safe.
What kind of chicken works best? Leftover grilled, poached, or rotisserie chicken all work great. Just make sure it’s not overly seasoned already.
Can I meal prep this? Absolutely. Prep and assemble ahead, then bake fresh or freeze until ready.

Final Thoughts

High Protein Chicken Enchiladas with White Sauce brings together everything we love about comfort food—with none of the regret. It’s creamy, cheesy, packed with flavor, and gives you that warm, satisfied feeling without making you feel sluggish after. Whether you’re cooking for picky eaters, trying to boost your protein intake, or just craving something easy and crowd-pleasing, this dish delivers. It’s a weeknight win and a meal prep hero all in one bubbly baking dish. And honestly, once you make it, don’t be surprised if it becomes a new family favorite. Because yes—you can have your enchiladas and eat them too.

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