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38g Protein Chicken Enchiladas

Section: Evening Meals Worth Savoring

This dish combines shredded chicken seasoned with garlic and cumin, rolled in whole wheat tortillas. It features a creamy white sauce made of Greek yogurt, milk, and olive oil, gently baked with cheese until bubbly. The enchiladas offer a balanced meal with high protein and rich flavors, perfect for a quick, wholesome dinner with Mexican flair. Leftovers keep well in the refrigerator.

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Ranah
Written By Emily Chen
Updated on Tue, 18 Nov 2025 04:00:02 GMT
A plate of chicken enchiladas with white sauce. Save
A plate of chicken enchiladas with white sauce. | tangyrecipe.com

This 38 gram protein chicken enchiladas recipe brings together tender shredded chicken wrapped in wholesome whole wheat tortillas, all smothered in a creamy, dreamy white sauce that bakes up golden and bubbly. It’s a satisfying, healthy take on classic Mexican flavors perfect for a weeknight dinner or meal prep.

I first made this after a long day and loved how comforting yet light it was. My family now asks for it whenever they want a meal that feels special but is also healthy.

Gather Your Ingredients

  • Two cups cooked chicken shredded: opt for rotisserie for ease or poach fresh for juiciness
  • Eight whole wheat tortillas: look for soft, pliable ones to avoid cracking when rolled
  • One cup Greek yogurt: the base of the sauce, adds creaminess and protein, choose plain and full fat for best texture
  • Half a cup shredded cheese: sharp cheddar or Monterey Jack works well to melt smoothly
  • Quarter cup milk: helps thin the sauce to just the right pourable consistency
  • One tablespoon olive oil: lends richness and helps bind the sauce
  • One teaspoon garlic powder: adds savory depth, fresh garlic can be substituted but powder blends more evenly
  • One teaspoon cumin: warm spice essential to Mexican cuisine
  • Half teaspoon salt: balances all the flavors
  • Quarter teaspoon black pepper: adds mild heat and complexity

How to Make It

Preheat the Oven to Perfect:
Mix the chicken with garlic powder, cumin, salt, and black pepper. This coats each shred thoroughly in seasoning creating layers of flavor inside the enchilada. Take your time tossing well to avoid clumps.
Fill and Roll the Tortillas:
Lay a tortilla flat and spoon a generous amount of the seasoned chicken in the center. Roll tightly but gently, making sure not to tear the tortilla. The goal is a compact, neat roll that holds together while baking.
Arrange the Enchiladas in a Baking Dish:
Place the rolled enchiladas snugly seam side down in a lightly greased baking dish. This helps keep everything intact and ready to be covered in sauce.
Whisk the White Sauce:
In a bowl combine Greek yogurt, milk, and olive oil whisking until smooth and creamy. The sauce should pour easily but be thick enough to coat the enchiladas beautifully.
Pour Sauce Over Enchiladas and Add Cheese:
Drizzle the sauce evenly across the dish making sure every enchilada is generously covered. Sprinkle shredded cheese on top for that irresistible golden melty finish.
Bake Until Bubbly and Golden:
Place the dish in the preheated oven and bake for twenty minutes. The sauce will bubble and the cheese will form a delightful crust. Let cool a few minutes before serving to let the flavors meld.
A dish of chicken enchiladas with a white sauce.
A dish of chicken enchiladas with a white sauce. | tangyrecipe.com

One family dinner my kids declared these enchiladas the official new weekend meal which made me grin knowing I nailed the balance of flavors.

Flavor Boosters

Swap chicken for turkey or shredded pork for a different protein profile. Use lactose free yogurt or a thick plant-based yogurt to keep it dairy free and maintain creaminess. Add diced green chilies or a splash of hot sauce to the sauce for a spicy kick.

Serving Suggestions

Serve with a bright side of fresh salsa or pico de gallo to add a refreshing contrast. A simple mixed greens salad with lime vinaigrette balances the creamy enchiladas. Garnish with chopped cilantro and a squeeze of lime for brightness.

Creative Twists

In summer toss in fresh corn kernels into the chicken mixture for a sweet crunch. Winter calls for warming additions like cooked black beans or sautéed mushrooms. Spring herbs such as chopped parsley or oregano can lend fresh notes to the sauce.

A pan of chicken enchiladas with white sauce.
A pan of chicken enchiladas with white sauce. | tangyrecipe.com

This recipe balances nutrition and comfort perfectly and is sure to become a family favorite with its blend of wholesome ingredients and rich flavors.

Recipe FAQs

→ How do I make the white sauce creamy?

Whisk Greek yogurt with milk and olive oil until smooth to create a velvety white sauce that complements the chicken enchiladas.

→ Can I use a different type of tortilla?

Whole wheat tortillas are ideal for added fiber, but corn or flour tortillas can be used depending on preference.

→ What spices enhance the chicken filling?

Garlic powder, cumin, salt, and black pepper blend to give the chicken a warm, savory flavor profile.

→ How long should the enchiladas bake?

Bake for 20 minutes at 375°F until the sauce is bubbly and cheese is melted for optimal texture.

→ Can I prepare this dish in advance?

Yes, assemble ahead of time and refrigerate. Bake just before serving to maintain freshness and flavor.

→ What can I add for extra flavor?

Diced green chilies add a subtle heat and brightness if you want to enhance the dish’s complexity.

38g Protein Chicken Enchiladas

Tender chicken wrapped in tortillas topped with creamy white sauce, baked to perfection for a healthy meal.

Preparation Time
15 mins
Cook Time
20 mins
Overall Time
35 mins
Written By: Emily Chen

Type of Dish: Dinner

Difficulty Level: Great for Beginners

Style of Cuisine: Mexican

Servings: 4 Portion Size

Dietary Options: Low Carbohydrate

Ingredients You’ll Need

→ Protein Filling

Quantity of Ingredients: 01 2 cups cooked shredded chicken
Quantity of Ingredients: 02 1 tsp garlic powder
Quantity of Ingredients: 03 1 tsp ground cumin
Quantity of Ingredients: 04 1/2 tsp salt
Quantity of Ingredients: 05 1/4 tsp ground black pepper

→ Tortillas

Quantity of Ingredients: 06 8 whole wheat tortillas

→ White Sauce

Quantity of Ingredients: 07 1 cup Greek yogurt
Quantity of Ingredients: 08 1/4 cup milk
Quantity of Ingredients: 09 1 tbsp olive oil

→ Topping

Quantity of Ingredients: 10 1/2 cup shredded cheese

How to Make It

Step 01

Set the oven temperature to 375°F (190°C).

Step 02

Combine the shredded chicken with garlic powder, ground cumin, salt, and black pepper in a bowl; mix thoroughly.

Step 03

Distribute the chicken mixture evenly among the tortillas, roll each tightly, and arrange them seam-side down in a baking dish.

Step 04

Whisk together Greek yogurt, milk, and olive oil until smooth to create the creamy sauce.

Step 05

Pour the sauce evenly over the assembled enchiladas, then sprinkle shredded cheese on top.

Step 06

Place the baking dish in the oven and bake for 20 minutes until the sauce is bubbly and cheese is melted.

Extra Tips

  1. For quicker preparation, use pre-cooked rotisserie chicken.
  2. Diced green chilies can be added to the filling for enhanced flavor.
  3. Store leftovers refrigerated and consume within three days.

What You’ll Need to Cook

  • Oven
  • Mixing bowls
  • Baking dish
  • Whisk

Allergen Info

Double-check all ingredients for allergens and consult a health professional if needed.
  • Contains dairy and wheat.

Nutritional Breakdown (Per Serving)

These facts are for general informational purposes and shouldn't replace advice from a dietitian or medical expert.
  • Calories: ~
  • Fats: ~
  • Carbs: ~
  • Protein: 38 grams