High Protein Chicken Enchiladas

Introduction

Steam of melted cheese, toasted corn tortilla edges, a whisper of cumin and garlic — this is the kind of dish that fills a kitchen with promise. These High Protein Chicken Enchiladas deliver warm, creamy comfort with a bright cilantro finish: the first bite yields tender, savory shredded chicken wrapped in soft tortillas, silkily coated in a white sauce, then gratinéed to a golden top. The texture contrast — soft tortilla, tender chicken, molten cheese — keeps every forkful interesting; the aroma of cumin, sautéed onion, and bubbling cheese invites everyone to the table.

This recipe is perfect for weeknight dinners when you want protein-forward comfort that reheats beautifully, for casual gatherings where people love to dig into something hearty, and for meal-prep nights when high-protein lunches keep you satisfied. If you enjoy bold chicken recipes, try pairing flavors with a companion dish like garlic parmesan chicken thighs for a contrasting dinner night.

Dish Snapshot

• Prep Time: 15 minutes
• Cook Time: 25 minutes (plus sautéing)
• Total Time: 40–45 minutes
• Servings: 4 (2 enchiladas per person)
• Difficulty Level: Easy–Intermediate

Nutrition Highlights

Estimated nutrition per serving (1 of 4 servings). These are estimates based on common USDA FoodData Central values for cooked chicken breast, corn tortillas, cheddar cheese, and a basic béchamel-style white sauce. Values may vary depending on exact brands and substitutions.

• Calories: ~426 kcal
• Protein: ~33 g
• Carbohydrates: ~28 g
• Fat: ~18 g
• Fiber: ~3–4 g
• Sodium: variable (estimate 600–900 mg depending on cheese and seasoning)

Sources & notes: Nutrient values were calculated using USDA FoodData Central reference values for cooked chicken breast, corn tortillas, cheddar cheese, olive oil, and basic béchamel ingredients. For precise tracking, weigh your portions and consult product labels or the USDA database: FoodData Central (USDA).

Why You’ll Love It

• High protein, high satisfaction: With a generous portion of shredded chicken and cheese, each serving offers a serious protein boost that fuels busy days and recovery after workouts.
• Comfort without heaviness: The white sauce keeps the dish creamy but can be lightened with low-fat milk or Greek yogurt, so you get indulgent mouthfeel with customizable richness.
• Family-friendly and shareable: Mildly spiced and cheesy, these enchiladas please kids and adults alike and scale easily for dinner parties or meal prep.
• Speed and ease: With pre-cooked shredded chicken (rotisserie or leftover roasted bird), assembly and bake time are quick — under an hour from start to finish.

Preparation Guide

Ingredients

• 2 cups shredded cooked chicken (about 280 g)
• 8 small corn tortillas
• 1 cup white sauce (béchamel or other cream-based white sauce)
• 1 cup shredded cheese (Monterey Jack or cheddar)
• 1/2 cup diced onion
• 1/2 cup diced bell pepper (any color)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Optional ingredients and substitutions

• Use rotisserie chicken to save time.
• Swap corn tortillas for small flour tortillas if you prefer a softer wrap.
• For lower fat, use low-fat milk in the white sauce and reduced-fat cheese.
• Add a few tablespoons of plain Greek yogurt to the white sauce for tang and extra protein.
• For more heat, add diced green chiles or a pinch of cayenne.

Step-by-step Instructions

1. Preheat your oven to 350°F (175°C).
2. In a skillet, heat 1 tablespoon olive oil over medium heat. Add 1/2 cup diced onion and 1/2 cup diced bell pepper; sauté until softened, about 4–5 minutes.
3. In a large bowl, combine 2 cups shredded chicken with the sautéed vegetables, 1 teaspoon garlic powder, 1 teaspoon ground cumin, salt, and pepper. Mix gently to combine — avoid overmixing so the chicken stays tender.
4. Warm the tortillas slightly (microwave covered with a damp paper towel for 20–30 seconds or heat briefly in a dry skillet) to make them pliable and prevent cracking.
5. Place approximately 1/4 of the chicken mixture on each tortilla, roll them up tightly, and place seam-side down in a greased 9×13-inch baking dish.
6. Pour 1 cup white sauce evenly over the rolled enchiladas and sprinkle 1 cup shredded cheese on top.
7. Bake for 20–25 minutes, or until the cheese is bubbly and golden and the sauce is heated through. Check center enchilada to ensure filling reaches at least 165°F (74°C) if using previously refrigerated chicken.
8. Garnish with fresh cilantro if desired and serve hot.

Practical tips

• Avoid overfilling the tortillas to keep neat rolls and even baking.
• If tortillas tear, brush with a little warm sauce to help seal them.
• Let the enchiladas rest 5 minutes after baking for easier slicing and serving.

Best Pairings

• Bright and fresh: Serve with a simple cabbage slaw tossed with lime juice and cilantro to cut through the richness.
• Sides: Mexican rice, black beans, or a light mixed green salad.
• Creamy contrast: A dollop of Greek yogurt or crema and pickled red onions add acidity.
• Beverage: Try a crisp sparkling water with lime, a light lager, or a citrusy white wine.
• If you enjoy smoky-sweet combos, consider serving a smoky side such as chipotle honey chicken thighs with smoked gouda mashed potatoes on a separate night to change the flavor profile.

Keeping it Fresh

• Room temperature: Do not leave cooked enchiladas at room temperature for more than 2 hours (follow food safety guidance from the USDA).
• Refrigeration: Store in an airtight container or covered baking dish in the refrigerator for up to 3–4 days.
• Freezer: Wrap tightly (foil then plastic wrap) or store in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Reheat individual portions in the microwave (1–2 minutes, checking mid-way) or in a 350°F (175°C) oven for 10–15 minutes until warmed through. If frozen and reheated, cover with foil to prevent over-browning, then uncover in last 5 minutes to re-crisp the cheese.

Pro Tips & Tricks

• Best chicken cut: Use shredded chicken breast for a leaner, higher-protein result; dark meat adds moisture and richer flavor but increases fat.
• Sauce texture: A slightly thinner white sauce will seep between rolls and keep the filling moist; if it’s too thick, thin with a splash of milk.
• Cheese choice: Monterey Jack melts beautifully and keeps the flavor mild; sharp cheddar adds tang and more pronounced flavor.
• Doneness cues: Bubbly, golden cheese and an internal temperature of 165°F (74°C) indicate the dish is fully heated and safe.
• Make-ahead: Assemble the enchiladas up to the point of baking, cover tightly, and refrigerate for up to 24 hours. Add a few extra minutes to the baking time if starting from chilled.

Creative Twists

1. Green chile & avocado: Mix diced roasted green chiles into the chicken and top with sliced avocado and a squeeze of lime after baking.
2. Tex-Mex boost: Add black beans and corn to the filling for fiber and color; swap the white sauce for a light green enchilada sauce.
3. Low-carb swap: Use large lettuce leaves (like butter lettuce) or low-carb tortillas and reduce the sauce to keep it lower in carbohydrates.
4. Vegan variation: Replace chicken with shredded jackfruit or seasoned crumbled tempeh, use dairy-free béchamel (plant milk + oil) and vegan cheese.
5. Smoky chipotle: Add 1–2 teaspoons chipotle in adobo to the white sauce for a smoky, spicy kick.

Recipe Q&A

Q: Can I use flour tortillas instead of corn?
A: Yes — flour tortillas will be softer and less likely to crack. Nutrition will vary slightly (usually higher in calories/carbs).

Q: How can I make this lower fat?
A: Use low-fat milk in the white sauce, reduced-fat cheese or less cheese, and skinless chicken breast. Greek yogurt can help maintain creaminess with less fat.

Q: Can I prep these in advance and freeze?
A: Absolutely — assemble, freeze in a covered dish, and bake from frozen (add 10–15 extra minutes). Thaw overnight for faster baking.

Q: My tortillas split when rolling. How do I fix that?
A: Warm them briefly before filling to make them pliable. If they still split, place split-side down in the baking dish and patch with sauce.

Q: How do I increase protein without changing texture?
A: Stir in 1/2 cup plain Greek yogurt into the white sauce for a protein boost without altering the dish’s overall mouthfeel too much.

Conclusion

If you’re craving a satisfying, protein-rich weeknight winner, these High Protein Chicken Enchiladas are an easy, delicious choice — comforting, customizable, and made to share. For another high-protein enchilada take with minimal fuss, check out High Protein Chicken Enchiladas (30 minutes, 7 ingredients), and for a creamy white chicken enchilada variant that uses whipped cottage cheese for added protein, read High Protein White Chicken Enchiladas | Whipped Cottage Cheese. I’d love to hear how yours turn out — share a photo or leave a comment so we can swap tips and variations.