When you’re short on time but still want a meal that’s filling, comforting, and protein-packed, these High-Protein Chicken Enchiladas with Creamy Sauce are exactly what you need. Ready in just 30 minutes, this dish combines tender shredded chicken, a smooth yogurt-based sauce, and melted cheese all wrapped in fiber-rich tortillas. Each serving delivers a powerful 38 grams of protein, making it an excellent option for active individuals or families looking for a satisfying, balanced dinner.
This recipe is all about smart cooking—using wholesome ingredients and keeping things simple, without sacrificing taste or texture.
Table of Contents
Why You’ll Love This Recipe
These enchiladas are a winning choice for anyone seeking a healthier version of a classic comfort food.
First, the protein content is outstanding. Thanks to the combination of chicken, Greek yogurt, and cheese, each serving gives your body what it needs to stay full and energized. Second, the creamy sauce and melted cheese provide indulgent flavor without the heaviness of traditional versions. Lastly, the meal is quick and convenient, taking only 30 minutes from prep to plate, which makes it perfect for busy evenings.
Balanced, tasty, and easy to make, this is a go-to recipe you’ll keep coming back to.
Ingredients You’ll Need
Here’s what goes into these high-protein enchiladas and why each ingredient matters:
Refried Beans – 1/2 cup (120g)
Adds creaminess and fiber to the filling. It helps bind the ingredients together while keeping the texture rich.
Greek Yogurt – 3/4 cup (170g)
Replaces sour cream to provide a lighter, protein-rich base. Its tanginess balances the richness of the cheese and sauce.
Taco Seasoning – 1 tablespoon
Infuses the filling with bold, savory spices like cumin, paprika, garlic, and chili powder.
Shredded Chicken – 3 cups (280g)
Serves as the primary protein. Cooked chicken, whether grilled, baked, or from a rotisserie, works well.
Shredded Mexican Cheese – 1.5 cups (168g), divided
A mix of cheeses that melts beautifully. Half goes into the filling, and the rest finishes the dish with a golden, bubbly top.
Red Enchilada Sauce – 10 oz can
A flavorful and slightly spicy sauce that brings everything together and keeps the tortillas moist while baking.
High-Fiber Flour Tortillas – 8 (8-inch size)
These hold the filling well and add extra fiber to balance the macros. Flour tortillas also keep their shape better during baking.
How to Make High-Protein Chicken Enchiladas
This recipe is straightforward and efficient, making it ideal for weeknight meals or quick meal prep.
Begin by combining Greek yogurt, beans, seasoning, chicken, and cheese to create a rich, protein-filled mixture. Divide the filling evenly among the tortillas, roll them up, and place them in a baking dish. Cover with enchilada sauce and more cheese, then bake until hot and bubbling. It’s a minimal-effort meal that tastes like you spent hours in the kitchen.
Step-by-Step Instructions
Step 1: Preheat the Oven
Heat your oven to 375°F and lightly grease a 9×13-inch baking dish.
Step 2: Mix the Base
In a mixing bowl, stir together the Greek yogurt, refried beans, and taco seasoning until smooth.
Step 3: Add Chicken and Cheese
Fold in the shredded chicken and 1/2 cup of the cheese until everything is well combined.
Step 4: Fill the Tortillas
Scoop about 1/3 cup of the mixture into each tortilla. Spread it evenly before rolling.
Step 5: Assemble in Baking Dish
Place the rolled tortillas seam-side down into the prepared baking dish.
Step 6: Add Sauce and Cheese
Pour the enchilada sauce evenly over the tortillas. Sprinkle the remaining cheese across the top.
Step 7: Bake Until Golden
Bake for 15 to 20 minutes, until the cheese is melted and the sauce is bubbling.
Step 8: Let Rest and Serve
Allow the enchiladas to rest for about 5 minutes before serving. This helps the sauce thicken slightly and makes them easier to handle.
Helpful Tips
Use leftover or pre-cooked chicken to save time. Shredded rotisserie chicken works great.
Stick to the recommended amount of filling per tortilla. Overstuffing can cause them to tear or lose shape while baking.
Let the enchiladas cool slightly before serving. This helps the texture firm up and makes for cleaner slices.
Choose a mild or spicy enchilada sauce depending on your preference. You can even use homemade if you have extra time.
Details
Flavor: Creamy, tangy, and mildly spiced with cheesy richness
Texture: Soft and tender inside with melty cheese and sauce over the top
Occasion: Great for dinner, meal prep, or post-workout meals
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Notes and Variations
You can swap out the chicken for turkey, plant-based protein, or shredded beef if you prefer a different flavor profile.
For a vegetarian version, consider using sautéed mushrooms, beans, and spinach as a filling.
To reduce dairy, opt for plant-based cheese and yogurt alternatives that maintain the creamy texture.
Spice lovers can stir chopped green chilies or jalapeños into the filling for a kick of heat.
Nutritional Information (Per Serving – 2 Enchiladas)
| Nutrient | Amount |
|---|---|
| Calories | 479 kcal |
| Protein | 38.2 g |
| Carbohydrates | 43.6 g |
| Fat | 16.9 g |
| Saturated Fat | 7.5 g |
| Cholesterol | 81.2 mg |
| Fiber | 23.3 g |
| Sugar | 3.4 g |
Values are estimates based on standard ingredients. Actual nutrition may vary with substitutions.
Frequently Asked Questions
How do you make chicken enchiladas high in protein?
Use ingredients like shredded chicken, Greek yogurt, and high-fiber tortillas. Including beans or legumes also increases protein content.
What can replace sour cream in a high-protein enchilada sauce?
Greek yogurt is the best swap. It provides a similar creamy consistency with added protein and fewer calories.
Are high-protein chicken enchiladas good for meal prep?
Yes, they hold up well in the fridge or freezer and reheat without drying out, making them perfect for weekly meal planning.
How do you keep enchiladas creamy without drying them out?
Make sure to use enough sauce on top and a creamy filling inside. Covering the dish while baking can also help retain moisture.
Storage Instructions
Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the oven at 350°F or microwave individual servings. To freeze, wrap tightly and store for up to 2 months. Let thaw overnight in the fridge before reheating.
Print
High-Protein Chicken Enchiladas | Creamy, Quick & Satisfying
- Total Time: 30 minutes
- Yield: 4 1x
Description
A creamy, 30-minute dinner made with high-protein chicken, Greek yogurt, and fiber-rich tortillas. These enchiladas are cheesy, satisfying, and ideal for busy weeknights.
Ingredients
1/2 cup refried beans (120g)
3/4 cup Greek yogurt (170g)
1 tablespoon taco seasoning
3 cups shredded chicken (280g)
1.5 cups shredded Mexican cheese (168g), divided
10 oz can red enchilada sauce
8 high-fiber flour tortillas (8-inch)
Instructions
1. Preheat oven to 375°F and prepare a 9×13-inch baking dish with cooking spray.
2. Mix yogurt, beans, and taco seasoning in a bowl until smooth.
3. Add shredded chicken and 1/2 cup of cheese. Stir until combined.
4. Spoon 1/3 cup of the filling into each tortilla and roll.
5. Arrange tortillas seam-side down in the baking dish.
6. Pour enchilada sauce over the top.
7. Sprinkle remaining cheese across the enchiladas.
8. Bake for 15 to 20 minutes or until bubbly.
9. Let cool for 5 minutes before serving.
Notes
Use leftover or rotisserie chicken for a quick prep.
Plant-based yogurt and cheese can be used for a dairy-free version.
You can add sautéed vegetables for extra texture and nutrition.
Store leftovers in the fridge or freezer for later meals.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mexican-Inspired
Nutrition
- Serving Size: 2 enchiladas
- Calories: 479
- Sugar: 3.4
- Fat: 16.9
- Saturated Fat: 7.5
- Carbohydrates: 43.6
- Fiber: 23.3
- Protein: 38.2
- Cholesterol: 81.2
Conclusion
These High-Protein Chicken Enchiladas are the kind of meal that delivers comfort, nutrition, and convenience all in one dish. They’re perfect for anyone looking for a satisfying, high-protein dinner that doesn’t take hours to prepare. Whether you’re planning for the week ahead or just want a quick and hearty meal, this recipe brings everything together with flavor, simplicity, and balance. Try it once and you’ll want it in your regular dinner rotation.