High Protein Chicken Enchiladas

Dish Snapshot

There’s something impossibly comforting about a tray of freshly baked enchiladas: the warm steam carrying the tang of spices, the soft corn tortillas giving way to tender, seasoned chicken, and the bubbling, golden blanket of cheese stretching with every forkful. These High Protein Chicken Enchiladas marry homey textures with bright savory notes — a light crispness around the edges, creamy white sauce, and juicy pockets of bell pepper and onion. They smell like a family dinner, taste like a small celebration, and feel like the kind of meal that makes you slow down and savor.

This recipe is perfect for busy weeknights when you want a satisfying, protein-forward meal without a lot of fuss; it’s great for potlucks or casual gatherings (assemble ahead, bake on arrival), and it scales well for meal prep. If you crave a comfort dish that supports muscle recovery or keeps you full longer, these enchiladas are a winner — and if you’d like another take on high-protein enchiladas, check out this high-protein chicken enchiladas recipe for additional inspiration.

Nutrition Highlights

Estimated nutrition per serving (recipe yields 4 servings). Values are calculated using USDA FoodData Central ingredient entries and typical product values; they are estimates and will vary slightly depending on brands and exact measurements. For context on protein needs and healthy eating guidance, see sources such as the Mayo Clinic and CDC.

• Calories: ~416 kcal
• Protein: ~34 g
• Carbohydrates: ~30 g
• Fat: ~19 g
• Fiber: ~3–4 g
• Sugar: ~6 g
• Sodium: variable depending on added salt and cheese (estimate ~450–700 mg)

Notes:

• Protein is high relative to many home-style enchilada recipes, thanks to 2 cups of shredded chicken and a full cup of cheese — a helpful profile for athletes or anyone prioritizing satiety.
• These estimates were derived from USDA FoodData Central values for cooked chicken breast, corn tortillas, cheddar cheese, low-fat milk, and vegetables, and cross-checked against general nutrition guidance from the Mayo Clinic.

Why You’ll Love It

• Flavor & Aroma: The white sauce gives a rich, comforting creaminess that balances smoky spices (cumin, paprika), while sautéed onions and bell peppers add sweetness and crunch.
• Practicality: Quick to assemble — softening tortillas briefly in the microwave and rolling takes minutes — and bakes in under half an hour.
• Family & Gathering Friendly: Crowd-pleasing, easy to stretch (double the recipe), and great for sharing. Assemble ahead and bake when guests arrive.
• Health Benefits: High protein supports muscle repair and keeps hunger at bay; using low-fat milk for the white sauce and lean shredded chicken keeps calories moderate without sacrificing flavor.

Step-by-Step Instructions

Ingredients

• 2 cups shredded chicken (about 10–12 oz / 280–320 g cooked)
• 8 small corn tortillas
• 1 cup white sauce (made from low-fat milk, flour, and spices; see notes below)
• 1 cup shredded cheese (cheddar or Mexican blend; about 113 g)
• 1 cup diced onions (about 1 small onion)
• 1 cup diced bell peppers (about 1 medium bell pepper)
• 1 tablespoon olive oil
• Spices: 1 teaspoon ground cumin, 1 teaspoon paprika, salt and pepper to taste

Optional ingredients and substitutions

• Optional: 1/2 cup canned diced green chiles for heat
• Substitute shredded rotisserie or leftover chicken for quick prep
• For lower fat: use reduced-fat cheese or cut to 3/4 cup
• For extra protein: stir 1/2 cup plain Greek yogurt into the white sauce
• Gluten-free: corn tortillas are naturally gluten-free; confirm flour choice for white sauce (use gluten-free flour or cornstarch)
• Vegetarian swap: use shredded jackfruit or spiced tofu instead of chicken and vegan cheese

Directions

1. Preheat the oven to 350°F (175°C).
2. In a skillet, heat the olive oil over medium heat. Add the diced onions and bell peppers and sauté until softened, about 4–5 minutes.
3. Add the shredded chicken and spices (cumin, paprika, salt, pepper) to the skillet and toss until warmed through and evenly seasoned, about 2–3 minutes. Remove from heat.
4. Soften the tortillas by microwaving them covered with a damp paper towel for about 20 seconds, or warm them briefly in a dry skillet.
5. Spoon about 2–3 tablespoons of the chicken mixture into each tortilla, roll them up tightly, and place seam-side down in a greased baking dish.
6. Pour the white sauce evenly over the top of the enchiladas, making sure the tortillas are mostly covered.
7. Sprinkle the shredded cheese over the sauced enchiladas.
8. Bake for 20–25 minutes until heated through and the cheese is bubbly and slightly golden.
9. Serve hot with your favorite garnishes (see Serving Suggestions).

Practical tips

• Don’t overfill tortillas — too much filling makes rolling difficult and can split during baking.
• If the tortillas crack, warm them a bit longer to make them pliable, or use a lightly oiled skillet to warm and soften.
• Check doneness by ensuring internal temperature of filling reaches 165°F (74°C) if using newly cooked chicken; otherwise, bake until sauce bubbles and cheese is melted.
• If you like extra sauce, double the white sauce recipe and keep half to serve on the side.
• If you enjoy the white-sauce flavor profile, try it in other dishes such as this healthy high-protein white chicken chili for variety.

Best Pairings

• Quick sides: a crisp mixed green salad or simple cabbage slaw with lime for brightness.
• Hearty pairings: Mexican-style rice or cilantro-lime quinoa to round out the plate.
• Fresh toppings: diced avocado or guacamole, chopped cilantro, lime wedges, pickled red onions, or a dollop of Greek yogurt or sour cream.
• Drinks: a cold cerveza, sparkling water with lime, or a light iced tea; for brunch-style serving, pair with coffee or a citrusy mimosa.
• Presentation tip: bake in a shallow ceramic dish for attractive edges; garnish just before serving to keep herbs vibrant.

Shelf Life & Storage

• Room temperature: Do not leave perishable enchiladas at room temperature for more than 2 hours (per USDA food safety guidance).
• Refrigerator: Store cooled enchiladas in an airtight container for 3–4 days.
• Freezer: Wrap tightly or freeze in an airtight container for 2–3 months. Thaw overnight in the refrigerator before reheating.
  Reheating
• Oven (best): Reheat individual portions at 350°F (175°C) for 12–15 minutes covered with foil until warmed through.
• Microwave: Reheat on medium power for 1–2 minutes, checking and rotating to avoid dry edges.
• From frozen: bake at 375°F (190°C) covered for 30–40 minutes, then uncover and bake until cheese bubbles.

Chef’s Advice

• Best chicken choice: lean cooked chicken breast gives the highest protein per calorie; rotisserie chicken is great for speed and added flavor.
• Cheese technique: shred your own cheese if possible — pre-shredded cheese often contains anti-caking agents that can hinder melt quality.
• Texture balance: sauté vegetables until just softened — you want a bit of texture to contrast with the creamy sauce.
• Sauce stability: to prevent a grainy sauce, whisk the flour into a small amount of cold milk to make a slurry before heating and add gradually to warm milk while whisking.
• Avoid sogginess: briefly crisp tortillas in a dry skillet or oven for 30–60 seconds per side before rolling to help them hold filling and reduce sogginess, especially if assembling ahead.

Creative Twists

• Vegan version: use pulled, seasoned young jackfruit or sautéed mushrooms + crumbled tofu as the protein; swap white sauce for a cashew cream (blend soaked cashews + water + lemon) and use vegan cheese.
• Low-carb option: use low-carb or high-fiber tortillas, or roll filling in large blanched cabbage leaves for a lighter meal.
• Smoky green enchiladas: add 1/2 cup fire-roasted poblano peppers and a teaspoon of smoked paprika; finish with charred corn sprinkled on top.
• Spicy-Citrus boost: add chipotle in adobo to the chicken mix and finish with fresh lime zest for heat and brightness.
• Protein-packed white sauce: stir in 1/2 cup plain Greek yogurt after removing sauce from heat for extra creaminess and protein — don’t boil after adding yogurt to prevent curdling.

Recipe Q&A

Q: Can I use flour tortillas instead of corn?
A: Yes. Flour tortillas are larger and more pliable; you may need fewer tortillas and slightly adjust filling amounts.

Q: How can I reduce calories without losing protein?
A: Use reduced-fat cheese or decrease cheese to 3/4 cup, and use a Greek yogurt-enriched white sauce to keep protein high while lowering fat.

Q: Can I assemble these ahead of time?
A: Yes — assemble and cover, then refrigerate up to 24 hours before baking. Bring to room temperature for 15–20 minutes before baking for more even heating.

Q: My enchiladas are watery — what went wrong?
A: Overly wet fillings (undrained vegetables or excess sauce) or insufficient sauce-thickening can cause wateriness. Sauté vegetables until most moisture evaporates, and thicken the white sauce properly before pouring.

Q: What’s the best way to reheat leftovers?
A: Reheat in the oven at 350°F (175°C) covered with foil for best texture; microwaving is quicker but can soften tortillas more.

Conclusion

If you’re craving a cozy, protein-forward dinner that’s both homey and streamlined, these High Protein Chicken Enchiladas deliver on flavor, texture, and satiety. They’re easy enough for weeknights, impressive enough for guests, and adaptable for many diets. For more high-protein enchilada ideas and a speedy 7-ingredient version, see High Protein Chicken Enchiladas (30 minutes, 7 ingredients). If you enjoy the white-sauce approach, this High Protein White Chicken Enchiladas | Whipped Cottage Cheese offers another creamy, protein-rich variation.

I’d love to hear how your batch turns out — share photos, tweaks, and favorite toppings in the comments. Happy baking!