38g Protein Chicken Enchiladas with White Sauce Recipe

Introduction

These 38g protein chicken enchiladas with white sauce are a delicious and satisfying meal perfect for any night of the week. Packed with flavor and a creamy sauce, they offer a healthy twist on a traditional 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 your oven to 375°F (190°C).
2. Step 2: In a bowl, mix the shredded chicken with garlic powder, cumin, salt, and black pepper until well combined.
3. Step 3: Spoon the seasoned chicken onto each tortilla, then roll them up tightly.
4. Step 4: Arrange the rolled enchiladas seam-side down in a baking dish.
5. Step 5: In another bowl, whisk together Greek yogurt, milk, and olive oil to create the white sauce.
6. Step 6: Pour the sauce evenly over the enchiladas in the dish.
7. Step 7: Sprinkle the shredded cheese on top for a melty finish.
8. Step 8: Bake in the preheated oven for about 20 minutes, until the sauce is bubbly and cheese is melted.

Tips & Variations

• For extra spice, add a pinch of cayenne pepper or chopped green chilies to the chicken mixture.
• Substitute the whole wheat tortillas with corn tortillas for a gluten-free option.
• Use a blend of cheeses like Monterey Jack and cheddar for a richer flavor.
• Garnish with fresh cilantro and a squeeze of lime for added brightness.

Storage

Store leftover enchiladas in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through, adding a splash of milk to loosen the sauce if needed.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe ahead of time?

Yes, you can prepare the enchiladas and sauce in advance, then cover and refrigerate them before baking. Just add a few extra minutes to the baking time if baking from cold.

Can I freeze these enchiladas?

Absolutely. Wrap the assembled enchiladas tightly and freeze for up to 2 months. Thaw overnight in the fridge before baking as directed.

38g Protein Chicken Enchiladas with White Sauce Recipe

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★★★★★

4.8 from 95 reviews

These 38g Protein Chicken Enchiladas with White Sauce are a healthy and flavorful twist on a classic Mexican dish. Made with shredded chicken, whole wheat tortillas, and a creamy Greek yogurt-based white sauce, they offer a high-protein, lower-fat alternative to traditional enchiladas. Perfectly seasoned with garlic, cumin, and topped with melted cheese, these enchiladas make a satisfying and wholesome meal baked to bubbly perfection.

• Author: Marco
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 8 enchiladas (serves 4) 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mexican
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Filling

• 2 cups cooked chicken, shredded
• 1 tsp garlic powder
• 1 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper

Tortillas

• 8 whole wheat tortillas

White Sauce

• 1 cup Greek yogurt
• 1/4 cup milk
• 1 tbsp olive oil

Topping

• 1/2 cup shredded cheese

Instructions

1. Preheat the oven: Set your oven to 375°F (190°C) to prepare for baking the enchiladas.
2. Season the chicken: In a bowl, combine the shredded cooked chicken with garlic powder, cumin, salt, and black pepper. Mix thoroughly to evenly coat the chicken with the spices.
3. Assemble the enchiladas: Lay out each whole wheat tortilla and spoon a portion of the seasoned chicken onto it. Roll the tortillas tightly around the filling to form enchiladas.
4. Arrange in baking dish: Place each rolled enchilada seam side down in a baking dish, ensuring they fit snugly together.
5. Make the white sauce: In a separate bowl, whisk together Greek yogurt, milk, and olive oil until smooth and creamy to create the sauce.
6. Pour sauce over enchiladas: Evenly pour the white sauce mixture over the arranged enchiladas in the baking dish, coating them generously.
7. Add cheese topping: Sprinkle the shredded cheese evenly over the sauced enchiladas to add a melty, flavorful finish.
8. Bake the enchiladas: Place the baking dish in the preheated oven and bake for approximately 20 minutes, or until the sauce is bubbly and the cheese is melted and slightly golden.

Notes

• You can use low-fat Greek yogurt to reduce calories and fat content.
• For a spicier version, add chopped jalapeños or hot sauce to the chicken filling.
• Whole wheat tortillas provide extra fiber and nutrients compared to regular flour tortillas.
• Leftover enchiladas store well in the refrigerator for up to 3 days and can be reheated in the oven or microwave.
• Customize cheese type by using cheddar, Monterey Jack or a Mexican blend.

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