If you’re someone who loves the comforting flavors of Mexican food but still wants to maintain a healthy lifestyle, this recipe for High-Protein Chicken Enchiladas with White Sauce is the perfect solution. Packed with lean chicken and topped with a creamy, protein-rich white sauce, this dish gives you all the flavor of your favorite enchiladas, with a nutritional boost that makes it ideal for anyone watching their protein intake.
Whether you’re meal prepping for the week or preparing a family dinner, these high-protein chicken enchiladas with white sauce will quickly become your go-to recipe. The best part? You don’t have to sacrifice taste for nutrition. The creamy sauce, combined with tender chicken, provides the perfect balance of flavor and texture, making this an indulgent yet healthy meal.
What Are Chicken Enchiladas with White Sauce?
Chicken enchiladas with white sauce offer a delicious alternative to the traditional red-sauce version. Instead of the usual tomato-based enchilada sauce, these enchiladas are made with a creamy white sauce, typically made with ingredients like sour cream, Greek yogurt, or a combination of cheese and milk. The sauce is rich, smooth, and slightly tangy, providing the perfect contrast to the savory chicken filling.
What makes this recipe stand out is the focus on high-protein ingredients. The star of the dish is lean chicken breast, which is not only low in fat but also packed with protein, making it the ideal choice for those looking to add more protein to their diet. The creamy sauce, often made with Greek yogurt or cottage cheese, also contributes to the protein content, turning this dish into a macro-friendly comfort food.
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High-Protein Chicken Enchiladas with White Sauce
- Total Time: 50 minutes
- Yield: 4 servings 1x
Description
These high-protein chicken enchiladas with white sauce are a delicious, creamy twist on a classic dish. Perfect for a healthy weeknight meal, they combine lean chicken breast, protein-packed Greek yogurt, and a rich white sauce for an indulgent yet nutritious dinner. With vibrant flavors and a satisfying texture, these enchiladas will quickly become a family favorite.
Ingredients
- 2 large chicken breasts, cooked and shredded
- 10 corn or flour tortillas
- 2 cups low-fat cottage cheese
- 2 cups shredded mozzarella cheese
- 1 can green chilies
- 1 cup chicken broth
- 1 cup sour cream
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
Instructions
- Cook the chicken breasts and shred them.
- In a medium saucepan, heat olive oil over medium heat, add garlic and sauté for 1 minute.
- Stir in chicken broth, cottage cheese, chili powder, cumin, salt, and pepper. Mix until smooth.
- Preheat oven to 375°F and grease a 9×13-inch baking dish.
- Fill tortillas with chicken and a spoonful of white sauce, then roll and place in the dish.
- Pour remaining white sauce over the tortillas and top with shredded mozzarella cheese.
- Bake for 25-30 minutes or until the cheese is golden brown. Let cool slightly before serving.
Notes
- These enchiladas are freezer-friendly. Simply assemble and freeze before baking. Bake from frozen by adding extra cooking time.
- For a lower-calorie version, reduce the amount of cheese and use Greek yogurt in place of sour cream.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mexican
Why High Protein Matters (for This Recipe)
Protein is an essential nutrient for muscle repair, immune function, and overall health. It also helps you feel fuller for longer, making it a key component of any balanced diet. If you’ve been following fitness trends or trying to stay on track with your nutrition, you know the importance of including adequate protein in your meals.
This high-protein chicken enchiladas with white sauce recipe provides the perfect balance of protein and flavor. One serving of these enchiladas can give you around 30–40 grams of protein, depending on your ingredient choices. That’s a pretty substantial amount, especially when compared to other enchilada recipes that might rely more on cheese or sour cream for their richness. By focusing on lean chicken and protein-packed dairy, you can enjoy a hearty meal without feeling weighed down.
Ingredients Breakdown & Smart Substitutions
Here’s what you’ll need to make your high-protein chicken enchiladas with white sauce:
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2 large chicken breasts, cooked and shredded
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10 corn or flour tortillas (corn works well for gluten-free options)
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2 cups low-fat cottage cheese (or Greek yogurt for extra protein)
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2 cups shredded mozzarella cheese (or a blend of your favorite cheeses)
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1 can green chilies (or fresh jalapeños for added heat)
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1 cup chicken broth (or vegetable broth for a lighter version)
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1 cup sour cream (or plain Greek yogurt for lower fat)
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1 tablespoon olive oil
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2 cloves garlic, minced
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1 teaspoon ground cumin
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1 teaspoon chili powder
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Salt and pepper to taste
For substitutions, consider the following:
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Vegan Option: Replace the chicken with seasoned, shredded jackfruit or tofu. Use a plant-based yogurt or vegan cheese to keep the dish creamy.
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Gluten-Free Option: Use corn tortillas instead of flour tortillas, and make sure the broth and seasonings are gluten-free.
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Low-Calorie: Reduce the amount of cheese and use Greek yogurt in place of sour cream to cut down on calories while still maintaining that creamy texture.
By swapping out a few ingredients, you can easily adapt this dish to fit your dietary needs while still keeping it delicious and protein-packed.
Step-by-Step Preparation Method
Making high-protein chicken enchiladas with white sauce is easier than you might think! Here’s a simple, step-by-step guide to help you create this flavorful dish:
Prepare the Chicken
Start by cooking the chicken breasts. You can either bake them, grill them, or use an Instant Pot to save time. Once cooked, shred the chicken with a fork or use a hand mixer for quicker results.
Make the White Sauce
In a medium saucepan, heat the olive oil over medium heat. Add the garlic and sauté for about 1 minute until fragrant. Stir in the chicken broth and bring it to a simmer. Add the cottage cheese or Greek yogurt, along with the chili powder, cumin, salt, and pepper. Stir until smooth and heated through.
Assemble the Enchiladas
Preheat your oven to 375°F. Lightly grease a 9×13-inch baking dish. Take each tortilla and fill it with a generous amount of shredded chicken and a spoonful of the creamy white sauce. Roll the tortillas tightly and place them seam-side down in the baking dish. Repeat until the dish is full.
Add the Toppings
Pour the remaining white sauce over the top of the rolled tortillas, ensuring they’re all coated. Sprinkle the shredded mozzarella cheese over the top, covering the sauce evenly.
Bake and Serve
Bake the enchiladas for 25-30 minutes, or until the cheese is bubbly and golden brown. For an extra crispy topping, place the dish under the broiler for the last 2-3 minutes. Let the enchiladas cool slightly before serving.
Serve with Your Favorite Sides
These high-protein chicken enchiladas with white sauce are perfect when paired with a fresh side salad, Mexican rice, or black beans. You can also garnish them with cilantro, sour cream, or salsa for added flavor.
Dietary Variations & Substitutions
One of the best things about high-protein chicken enchiladas with white sauce is how adaptable the recipe is to different diets. Whether you’re vegan, gluten-free, or following a low-calorie lifestyle, you can make simple swaps to suit your needs without compromising on flavor.
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Vegan: Replace the chicken with jackfruit or tofu. Use dairy-free yogurt and vegan cheese alternatives to keep it creamy.
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Gluten-Free: Opt for corn tortillas and ensure that your chicken broth is gluten-free.
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Low-Calorie: Cut back on cheese and sour cream, and use Greek yogurt to reduce fat and calories while boosting protein. You can also add more veggies like spinach or zucchini for added nutrition.
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Halal: Use halal-certified chicken and ensure that all your other ingredients, including dairy, meet halal requirements.
No matter your dietary preference, there’s a way to enjoy these high-protein chicken enchiladas with white sauce that fits your needs.
These high-protein chicken enchiladas with white sauce are more than just a meal; they’re a celebration of flavor and nutrition. Whether you’re making them for a weeknight dinner or meal prepping for the week, they’re sure to be a hit with anyone who loves a creamy, satisfying dish. With a few simple swaps, this recipe can fit any dietary preference, making it a versatile choice for your next family meal or special occasion.
Frequently Asked Questions
Can I use corn tortillas instead of flour for white chicken enchiladas?
Yes, corn tortillas are a great alternative for high-protein chicken enchiladas with white sauce, especially if you prefer a gluten-free option. Just make sure to warm the tortillas slightly before filling them to prevent cracking when rolling.
Can I make the white sauce ahead of time?
Absolutely! You can prepare the white sauce a day ahead and store it in the fridge. Just reheat it gently before pouring it over the enchiladas. This will save you time on busy days and still give you that creamy, flavorful sauce.
How can I increase the protein in chicken enchiladas with white sauce?
To boost the protein content, consider adding extra lean chicken breast or mixing in some cottage cheese or Greek yogurt into the filling and sauce. You can also top the enchiladas with a little extra cheese for more protein.
Can I freeze these high-protein chicken enchiladas?
Yes, these high-protein chicken enchiladas with white sauce freeze well. Simply assemble the enchiladas, cover with plastic wrap and foil, and freeze before baking. When ready to eat, bake them straight from the freezer, just add a little extra time to the cooking.
What can I serve with high-protein chicken enchiladas?
These enchiladas go perfectly with a side of black beans, Mexican rice, or a fresh salad. You can also serve them with a dollop of sour cream or salsa to enhance the flavor.
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