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These high protein chicken enchiladas with white sauce are my answer to a comfort meal that also helps me meet my nutrition goals. Packed with lean chicken Greek yogurt and whole wheat tortillas this lighter take on a Mexican favorite comes together in under an hour and boasts a creamy sauce with a simple seasoning blend. I reach for this recipe when I want the family to gather around the table for something hearty yet secretly healthy.
The first time I made these enchiladas my husband did not believe the sauce was yogurt based and my picky eater begged for seconds. Now it is a weeknight staple I rely on when everyone needs a cozy homemade dinner.
Gather Your Ingredients
- Cooked chicken, shredded: Meaty and protein packed. Opt for roasted or poached chicken breast for best results.
- Whole wheat tortillas: Fiber rich and satisfying. Choose soft pliable tortillas for easy rolling.
- Greek yogurt: Creamy and high in protein. Use full fat for extra richness or low fat to lighten it up.
- Shredded cheese: Melty and delicious. Monterey Jack or cheddar both work great.
- Milk: Helps thin out the sauce. Whole or two percent keeps things creamy.
- Olive oil: Adds healthy fat and moisture. Look for extra virgin for the best flavor.
- Garlic powder: Brings depth and warmth. Fresh garlic is even better if you have it.
- Cumin: Earthy and classic in Tex Mex. Use fresh ground if possible for more aroma.
- Salt: Essential for brightening all the flavors. Use kosher salt and taste as you go.
- Black pepper: Adds the tiniest bite and balance. Always grind fresh if you can.
How to Make It
- Craft the Simple White Sauce:
- In a separate bowl whisk together the Greek yogurt and milk until silky smooth. Season with a pinch of garlic powder salt and black pepper to your liking. This is your creamy tangy base.
- Assemble the Enchiladas:
- Preheat your oven to 375 degrees Fahrenheit. Lightly grease a nine by thirteen inch baking dish with a dab of olive oil. Pour about a quarter cup of the white sauce into the bottom and spread to coat so the enchiladas do not stick.
- Fill and Roll:
- Warm your tortillas just until flexible so they do not crack. Microwave for twenty seconds in a stack wrapped in a towel or heat briefly in a dry skillet. Place one at a time on a board. Add a mound of shredded chicken down the center then roll up tightly. Arrange seam side down into the prepared dish.
- Top and Bake:
- Once all are snuggled in pour the rest of the white sauce over every enchilada. Sprinkle evenly with the remaining shredded cheese for that golden finish.
- Bake to Perfection:
- Bake for twenty five to thirty minutes until the sauce bubbles and cheese is melted and golden at the edges. Let cool for five minutes before serving so everything sets up just right.
My favorite part of this recipe is using Greek yogurt for the sauce. It is so creamy yet light plus it packs even more protein than classic sour cream versions. I always smile watching the cheese get bubbly in the oven because it signals dinner is almost ready and the house smells amazing.
Flavor Boosters
Store leftover enchiladas tightly covered in the fridge for up to three days. Reheat in the microwave or covered in the oven until hot. If the sauce thickens add a splash of milk before reheating to keep things creamy.
Serving Suggestions
Serve with a side salad of crisp lettuce and tomato or roasted vegetables for a balanced meal. Top with fresh cilantro green onion or diced avocado for added brightness. A squeeze of fresh lime juice right before serving pulls everything together.
Creative Twists
If you do not have whole wheat tortillas use any flour or even corn tortillas for a gluten free swap. No Greek yogurt Try cottage cheese blended smooth. Leftover turkey works just as well as chicken. Changing up the filling to use turkey beef or seasonal roasted veggies gives endless variety. In summer I love folding in chopped zucchini or sweet corn for a fresh twist.
I have shared this recipe with friends new to meal prepping and they always come back thrilled—it freezes well and kids gobble it up. There is nothing better than watching people return for seconds.
Common Questions About This Recipe
- → Can I use flour tortillas instead of whole wheat?
Yes, flour tortillas work well, though whole wheat offers more fiber and a nuttier flavor.
- → How can I make the filling spicier?
Add chopped jalapeños or a pinch of chili powder for extra heat in the chicken mixture.
- → Is Greek yogurt necessary for the sauce?
Greek yogurt provides creaminess and protein, but you can substitute with sour cream if preferred.
- → What cheese is best for topping?
Shredded cheddar or Monterey Jack are both excellent choices for melty, flavorful results.
- → Can I prepare this dish ahead of time?
Yes, assemble the enchiladas and refrigerate until ready to bake. Add sauce and cheese just before baking for best texture.