38g Protein Chicken Enchiladas with White Sauce Recipe
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.
- 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
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
- Preheat the oven: Set your oven to 375°F (190°C) to prepare for baking the enchiladas.
- 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.
- 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.
- Arrange in baking dish: Place each rolled enchilada seam side down in a baking dish, ensuring they fit snugly together.
- Make the white sauce: In a separate bowl, whisk together Greek yogurt, milk, and olive oil until smooth and creamy to create the sauce.
- Pour sauce over enchiladas: Evenly pour the white sauce mixture over the arranged enchiladas in the baking dish, coating them generously.
- Add cheese topping: Sprinkle the shredded cheese evenly over the sauced enchiladas to add a melty, flavorful finish.
- 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
