I grew up watching a weeknight tray of enchiladas go from the oven to the table in under an hour, and this high-protein version became my go-to when I needed a filling, family-friendly meal that held up for leftovers. It’s essentially classic enchiladas reworked to pack more protein and less fuss—great for busy evenings, meal prep, or when you want a comforting dish that won’t leave you hungry an hour later. If you like recipes that balance convenience and nutrition, you’ll appreciate how this one stretches simple ingredients into a satisfying dinner — and it plays nicely with other high-protein meal ideas like these high-protein cottage cheese recipes.
Why you’ll love this dish
- High protein without complicated prep: cooked chicken and Greek yogurt take the place of heavier, slower sauces.
- Family-friendly flavors: mild cumin and garlic powder make it approachable for kids, while easily bumped up for spice lovers.
- Budget- and time-conscious: uses pantry staples and bakes in under an hour, making it perfect for weeknights or batch-cooking.
- Versatile leftovers: the enchiladas reheat well and can be portioned for lunches, post-workout meals, or freezer-friendly dinners.
How this recipe comes together
This is a simple assembly-and-bake approach. First you toss shredded or chopped cooked chicken with a few spices and olive oil to season. Then you fill whole-wheat tortillas, arrange them in a baking dish, and cover them with a quick creamy sauce made from Greek yogurt thinned with milk. Cheese melts on top to form a golden, bubbly finish. Finally, a 25–30 minute bake warms everything through and melds the flavors. The whole process is straightforward: mix, fill, top, and bake.
What you’ll need
- 2 cups Chicken, cooked (shredded or chopped)
- 1 tsp Garlic powder
- 1/4 tsp Black pepper
- 1/2 tsp Salt
- 1 tbsp Olive oil
- 1 tsp Cumin
- 8 Tortillas, whole wheat
- 1/2 cup Cheese (use a melting cheese like cheddar or Monterey Jack)
- 1 cup Greek yogurt (plain; full-fat or low-fat both work)
- 1/4 cup Milk (to thin the yogurt into a pourable sauce)
Notes: If you want dairy-free, swap the Greek yogurt for a plant-based yogurt and use a dairy-free cheese alternative. For lower sodium, reduce the salt and use a low-sodium cheese. Cooked rotisserie chicken, leftover roasted chicken, or simply poached breasts all work well here.
Step-by-step instructions
- Preheat your oven to 375°F (190°C).
- In a bowl, combine the cooked chicken, garlic powder, black pepper, salt, cumin, and olive oil. Mix until the chicken is evenly seasoned.
- Take a tortilla and place a portion of the chicken mixture down the center. Roll the tortilla up and place it seam-side down in a greased baking dish.
- Repeat with the remaining tortillas until the dish is full.
- In a separate bowl, whisk the Greek yogurt and milk together until smooth and pourable.
- Pour the yogurt sauce evenly over the rolled tortillas. Sprinkle the cheese over the top.
- Bake for 25–30 minutes, until the cheese is melted and the sauce is heated through and slightly bubbly.
- Let the enchiladas rest for a few minutes before serving so the filling settles.
Best ways to enjoy it
Serve these enchiladas straight from the pan with a few fresh garnishes: chopped cilantro, diced tomatoes, sliced avocado, or a squeeze of lime. For sides, a crisp green salad, steamed vegetables, or a light corn-and-black-bean salad brighten the plate. If you’re building a protein-forward meal plan, these pair nicely with morning options like these high-protein cottage cheese breakfast ideas to keep protein consistent across the day.
How to store & freeze
- Refrigerating: Cool the enchiladas to room temperature, cover tightly with foil or transfer to an airtight container, and refrigerate for up to 3–4 days.
- Reheating: Reheat individual portions in the microwave for 1–2 minutes or in a 350°F (175°C) oven for 10–15 minutes until warmed through. Cover with foil for the oven to keep moisture.
- Freezing: Freeze in an airtight, freezer-safe dish for up to 2 months. Thaw overnight in the refrigerator before reheating. If freezing before baking, assemble the tray, cover tightly, and bake from thawed for about 25–35 minutes until heated through and bubbly.
- Food safety: Always bring leftovers to a steaming hot temperature (165°F/74°C) before eating. Do not refreeze leftovers that have been thawed.
Helpful cooking tips
- Use warm tortillas: Quickly warm tortillas in a dry skillet or wrapped in a damp towel in the microwave for 20–30 seconds to prevent cracking when you roll them.
- Shred chicken finely: Smaller pieces roll and eat cleaner. Pulse roasted chicken once or twice in a food processor if you want perfectly uniform filling.
- Stretch the filling: Add a cup of black beans or corn to the chicken mix to increase volume and fiber without losing protein focus.
- Sauce consistency: If your yogurt sauce feels too thick, add milk a tablespoon at a time until it pours easily over the enchiladas.
Flavor swaps
- Spicy: Mix 1/2 tsp chili powder or a diced green chile into the chicken for heat. Finish with sliced jalapeños.
- Veg-forward: Add sautéed bell peppers, spinach, or mushrooms to the chicken mixture.
- Cheesy twist: Try pepper jack for a kick or a blend of Oaxaca and cheddar for melty stretch.
- Lower-carb: Use low-carb or high-protein tortillas, or assemble the filling in a casserole dish without tortillas and top with cheese for a deconstructed “enchilada casserole.”
Common questions
Q: How long does this take start to finish?
A: About 40–50 minutes total: 10–15 minutes assembly and 25–30 minutes baking. Using pre-cooked chicken keeps hands-on time short.
Q: Can I use raw chicken instead of cooked?
A: You can, but you’ll need to cook and shred the chicken first. Poach breasts or roast thighs until fully cooked (internal temperature 165°F/74°C), then shred and proceed. Don’t place raw chicken inside tortillas and bake only 25–30 minutes — that may undercook it.
Q: Is Greek yogurt a safe substitute for sour cream?
A: Yes. Greek yogurt gives tang and creaminess with more protein and less fat. Use plain yogurt and thin with milk to reach a sauce-like consistency.
Q: Can I make the enchiladas ahead for a gathering?
A: Absolutely. Assemble them, cover, and refrigerate for up to 24 hours before baking. For longer storage, freeze unbaked or fully baked enchiladas and reheat as described above.
Q: How do I keep tortillas from getting soggy?
A: Warm them briefly before filling to reduce cracking. Don’t overfill with sauce; pour a thin layer of sauce in the dish first, then add rolled tortillas, then top with the rest of the sauce and cheese.
Conclusion
If you want a reliable, protein-packed weeknight dinner that’s easy to scale for families or meal prep, this recipe fits the bill. For a version with slightly different timing and ingredient counts, see this detailed guide to High Protein Chicken Enchiladas (30 minutes, 7 ingredients).
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High-Protein Chicken Enchiladas
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: High Protein
Description
A filling, family-friendly meal that packs a protein punch and bakes in under an hour, perfect for busy evenings and meal prep.
Ingredients
- 2 cups Chicken, cooked (shredded or chopped)
- 1 tsp Garlic powder
- 1/4 tsp Black pepper
- 1/2 tsp Salt
- 1 tbsp Olive oil
- 1 tsp Cumin
- 8 Tortillas, whole wheat
- 1/2 cup Cheese (cheddar or Monterey Jack)
- 1 cup Greek yogurt (plain)
- 1/4 cup Milk (to thin the yogurt)
Instructions
- Preheat your oven to 375°F (190°C).
- In a bowl, combine the cooked chicken, garlic powder, black pepper, salt, cumin, and olive oil. Mix until the chicken is evenly seasoned.
- Take a tortilla and place a portion of the chicken mixture down the center. Roll the tortilla up and place it seam-side down in a greased baking dish.
- Repeat with the remaining tortillas until the dish is full.
- In a separate bowl, whisk the Greek yogurt and milk together until smooth and pourable.
- Pour the yogurt sauce evenly over the rolled tortillas. Sprinkle the cheese over the top.
- Bake for 25–30 minutes, until the cheese is melted and the sauce is heated through and slightly bubbly.
- Let the enchiladas rest for a few minutes before serving.
Notes
For a dairy-free version, swap Greek yogurt for a plant-based yogurt and use a dairy-free cheese alternative. Lower sodium by reducing salt and using low-sodium cheese. Periodically reheat leftovers for best quality.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mexican