Introduction: The Search for a Macro-Friendly Family Favorite
It’s a tale as old as time in our house: Adams, my 12-year-old, needs fuel for basketball practice, Jana, my 9-year-old, just wants something cheesy, and Emily and I are always looking for ways to sneak in extra protein without sacrificing flavor. I think every family chef can relate to this balancing act. You want a comfort food classic, but you also need something that truly delivers powerful nutrition. Is there a way to serve up delicious, creamy enchiladas that aren’t just empty calories?
The answer, my friends, is a resounding yes. If you’ve been searching for a healthy twist on Mexican food that fits your macro goals, you’ve found it. I am so proud to share my recipe for 38g Protein Chicken Enchiladas. This isn’t just a simple weeknight meal, it’s a strategy. We took the beloved cheesy, saucy essence of the classic enchilada, and swapped out heavy ingredients for high-protein alternatives, delivering the most satisfying, protein packed comfort food you can imagine. The result? A plate of enchiladas so decadent, Adams asked if they were from a restaurant, and Jana actually finished her plate without complaint (a true miracle).
Growing up in Texas, enchiladas were a staple. My Grandmother’s red sauce version was legendary, rich and slightly spicy. But this version, featuring a luscious, dreamy white sauce, captures the same warmth while being incredibly macro friendly dinner option. It’s what I call the ultimate ‘Dad win’ meal, combining the best of flavor and function. Get ready to roll up a batch of these high protein white chicken enchiladas tonight. Grab your apron, and let’s get cooking!
Table of Contents
- Why You’ll Love This 38g Protein Chicken Enchiladas
- Ingredients for 38g Protein Chicken Enchiladas
- How to Make 38g Protein Chicken Enchiladas
- Pro Tips & Variations
- 38g Protein Chicken Enchiladas Serving Suggestions
- 38g Protein Chicken Enchiladas Storage & Reheating
- FAQ about 38g Protein Chicken Enchiladas
- Final Thoughts
Why You’ll Love This 38g Protein Chicken Enchiladas
This recipe is the perfect intersection of family-friendly cooking and smart nutrition. We’re not dieting, we’re leveling up. When I set out to create a truly high protein chicken enchiladas recipe, I knew I couldn’t sacrifice the rich, cheesy experience everyone craves. We kept the flavor integrity of a classic Mexican dinner, while boosting key macros. Here’s why this recipe belongs in your weekly rotation:
- It’s Truly Protein Packed: The star of the show is the protein content. With nearly 38g of protein per serving, these enchiladas are a legitimate muscle building meal. We achieve this by maximizing lean shredded chicken breast and utilizing clever ingredients in our sauce, like Greek yogurt (my secret weapon in so many dishes!).
- The Dreamy White Sauce: Forget heavy cream and excess butter. Our white sauce is rich, savory, and incredibly creamy, but it uses a lighter base that delivers big on flavor without weighing you down. The tang of the green chilies combined with savory chicken broth creates a flavor profile that is both complex and universally loved. If you are a fan of quick, easy creamy dishes, you might also love my recipe for One Pot Chicken Alfredo, which uses similar techniques to boost creaminess without the heavy lift.
- Easy Weeknight Execution: Just like my Chicken Fajita Skillet, this recipe is designed for busy parents. If you use pre-cooked, ready-to-shred chicken (like rotisserie chicken or chicken prepped via Instant Pot), the whole assembly and bake time can be done in under 40 minutes, making this an easy 30 minute high protein chicken enchiladas option. Perfect for those crazy Tuesday evenings after soccer practice.
- Kid-Approved Comfort Food: Let’s be honest, if the kids won’t eat it, it doesn’t matter how healthy it is. The combination of seasoned shredded chicken, mild green chiles, and abundant melted cheese ensures this is pure comfort food. The white sauce is much milder than traditional red sauce, which Jana prefers, making this a true high protein family dinner hit.
- Diet-Friendly Versatility: Need a gluten free high protein chicken enchiladas version? Swap out the flour tortillas for corn or cassava tortillas. Looking for low fat? We’ve already significantly reduced the fat content through smart sauce swaps, making this a fantastic low fat high protein Mexican choice. It’s easily customizable to fit various dietary needs while keeping that core 38g protein claim intact.
Ingredients for 38g Protein Chicken Enchiladas
We’re building two main components here: the robust, flavorful shredded chicken filling, and the luscious, dreamy white sauce that sets this recipe apart.
For the High Protein Chicken Filling:
- Shredded Chicken: 3 cups, cooked. I prefer lean chicken breast for a lower fat content, but thighs work too if you prefer a richer flavor. Rotisserie chicken is the best shortcut!
- Green Chiles: 1 (4oz) can, diced mild green chiles. They add essential flavor without excessive heat.
- Monterey Jack Cheese: 1 cup, shredded. The cheese is crucial for that gooey, enchilada texture.
- Taco Seasoning: 1 Tablespoon. Homemade or store-bought, whatever gets the job done quickly.
- Optional Protein Boost: 1/2 cup whipped cottage cheese or plain Greek yogurt, stirred into the filling for an extra creamy, secret protein punch.
For the Dreamy White Sauce (The Secret Weapon):
- Butter and Flour: 2 Tablespoons each, needed to create a light roux, the thickening base for any good white sauce.
- Chicken Broth: 2 cups. Use low-sodium to control the saltiness.
- Plain Non-Fat Greek Yogurt: 1 cup. This is the key to our high protein white chicken enchiladas. It provides tang and creamy body while significantly increasing protein compared to heavy cream or sour cream.
- Milk: 1 cup. Any milk works, but skim or 1% keeps the fat lower.
- Sauce Seasoning: Garlic powder, onion powder, cumin, salt, and pepper.
Assembly & Topping:
- Tortillas: 10-12 medium tortillas (flour are traditional, but use corn or cassava tortillas for a gluten-free version, as recommended by the excellent folks at Simply Taralynn).
- Extra Shredded Cheese: 1 cup, for topping.
- Garnish: Fresh cilantro and sliced black olives (Emily insists on black olives!).
How to Make 38g Protein Chicken Enchiladas
The beauty of this healthy chicken enchiladas recipe is that it breaks down into two manageable and quick steps. Prep the filling and sauce, then assemble and bake. That’s it! This is designed to be a true easy weeknight dinner.
Step-by-Step Instructions (An Easy 30 Minute High-Protein Chicken Enchiladas Plan)
- Preheat and Prep the Chicken: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 baking dish. If you don’t already have cooked and shredded chicken, the best way to get it quickly is to boil or pressure cook boneless, skinless breasts and shred them with two forks or a hand mixer.
- Create the Protein-Packed Filling: In a large mixing bowl, combine the shredded chicken, diced green chiles, 1 cup of shredded Monterey Jack cheese, and taco seasoning. If you are adding the extra secret protein boost, stir in the half a cup of Greek yogurt or whipped cottage cheese sauce now. Mix well until everything is evenly coated and smells wonderfully savory.
- Start the Dreamy White Sauce Roux: In a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook for about 1 minute, forming a pale paste (the roux). This is the foundation of our creamy texture, helping the sauce thicken nicely in the oven.
- Build the High Protein White Enchilada Sauce: Gradually whisk in the chicken broth, then the milk. Keep whisking continually to prevent lumps. Bring the mixture to a slow simmer, letting it cook for 3-5 minutes until it starts to thicken slightly. Reduce the heat to low.
- Add the Creamy Protein Base: Remove the pan from the heat. Whisk in the non-fat Greek yogurt until totally smooth and creamy. Stir in all the sauce seasonings (garlic powder, onion powder, cumin, salt, and pepper). Taste and adjust the salt—the creaminess of the Greek yogurt here is key to the overall texture!
- Assemble the Enchiladas: Pour about 1/2 cup of the prepared white sauce evenly over the bottom of your baking dish. This prevents the tortillas from sticking and keeps them tender. Take one tortilla at a time, place about 1/4 cup of the chicken filling down the center, and roll it up tightly. Place the rolled enchilada seam-side down in the prepared dish. Repeat until all the filling and tortillas are used.
- Sauce and Top: Pour the remaining white sauce bliss evenly over all the rolled enchiladas. Ensure every seam is covered. Sprinkle the remaining 1 cup of shredded cheese generously over the top. Adams says the more cheese, the better!
- Bake to Golden Perfection: Cover the dish lightly with aluminum foil and bake for 20 minutes. Remove the foil and bake for another 5-10 minutes, or until the cheese is melted, bubbly, and lightly golden brown. The smell, oh, the smell! It’s that exact moment the enchiladas turn into a true protein packed comfort food.
- Rest and Garnish: Let the dish rest on the counter for 5-10 minutes before serving. This allows the sauce to set slightly, making serving much easier. Garnish with fresh cilantro and perhaps a squeeze of lime. Serve warm and watch your family smile!
Pro Tips & Variations
Even the simplest recipes benefit from a few tricks of the trade. These tips ensure your high protein chicken enchiladas come out perfect every time, and the variations allow you to customize this healthy Mexican dinner exactly how your family likes it.
Tip 1: The Tortilla Warm-Up
To prevent your tortillas from splitting or tearing during the rolling process, briefly warm them up. Wrap the stack of tortillas in a damp paper towel and microwave for about 30 seconds. This makes them pliable and incredibly easy to roll. This little trick is a lifesaver when making a big batch of chicken quesadillas too!
Tip 2: Boosting Protein in the White Sauce
While the Greek yogurt provides a great foundational amount of protein, you can lean even harder into the macro goals. Swap out some of the milk for a few tablespoons of finely blended (or whipped) cottage cheese in the sauce. It adds zero cottage cheese texture, only pure creaminess, and further delivers on that 38g protein chicken enchiladas claim.
Tip 3: Freezing Ahead (Make it a Freezer Meal!)
This dish is an ideal freezer meal. Follow all the steps through assembly (Step 7), but do not bake. Cover the dish tightly with foil and then plastic wrap. Label and freeze for up to 3 months. When ready to bake, thaw overnight in the refrigerator and bake as directed (you may need to add 10-15 minutes to the covered baking time if the dish is very cold). This is perfect for busy parents looking for an easy high protein meal prep option.
Variation: Gluten Free High Protein Chicken Enchiladas
Simply swap the traditional wheat flour tortillas for corn or certified gluten free tortillas (like those made from cassava). Use cornstarch or a gluten-free flour blend in place of the all-purpose flour for the roux in the white sauce. The overall flavor and high protein count remain exactly the same.
Variation: Low Carb Chicken Enchiladas
If you’re tracking carbs, look for low-carb or “keto-friendly” tortillas available at most grocery stores. Alternatively, you can make this an enchilada bake, layering the ingredients casserole-style without rolling, or use large sliced zucchini (blanched or roasted first) as a low-carb wrapper.
38g Protein Chicken Enchiladas Serving Suggestions
Enchiladas are already a hearty main course, but pairing them with the right sides completes the healthy Mexican dinner experience. When I think of enchiladas, I think of the full spread my Grandmother used to put out, even if she was only serving her famous Texas BBQ. It was always about abundance and color.
1. Fresh and Simple: A Cilantro-Lime Rice or Cauliflower Rice
A simple side of cilantro and lime-infused rice is classic. For a lighter, lower-carb option, try cilantro-lime cauliflower rice. It’s light, vibrant, and the acid from the lime cuts through the richness of the creamy white sauce beautifully. This helps keep the overall meal macro friendly while still feeling substantial.
2. A Crunchy Salad for Contrast
To balance the soft, saucy enchiladas, serve a shredded cabbage salad dressed with a light vinaigrette. The crunch provides a wonderful textural contrast. Adams loves when I top it with sliced avocado and a handful of toasted pepitas. If you enjoy lighter, cleaner flavor profiles, you might also like my recipe for Chicken Caesar Salad Bowl, which uses the same philosophy of balancing fresh crunch with savory protein.
3. Elevated Beans or Legumes
While many restaurant enchiladas come with heavy refried beans, you can easily upgrade. Try serving a small side of black beans simmered with a little smoked paprika, cumin, and a dash of chipotle powder. This adds fiber and complexity, making this protein packed family dinner even more nutritionally rich.
4. Homemade Salsa and Tangy Toppings
Don’t forget the toppings! A dollop of fresh pico de gallo or a spoonful of guacamole provides essential freshness and healthy fats. Jana insists on a little extra Greek yogurt for dipping, treating it like sour cream, which doubles down on the protein. We often serve lime wedges—a fresh squeeze really brightens the flavor of the 38g Protein Chicken Enchiladas.
38g Protein Chicken Enchiladas Storage & Reheating
These enchiladas are almost better the second day, which is excellent news for anyone looking to make a high protein meal prep batch. We usually make a huge pan Saturday night so Emily and I have easy lunches planned for the week.
Storage:
Refrigerator: Once cooled, cover the baking dish tightly with aluminum foil or transfer individual portions to airtight storage containers. They will keep perfectly in the refrigerator for 3 to 4 days.
Freezer (Cooked): If you have leftovers, they can be frozen, though the sauce texture might change slightly upon thawing (it can become a little more liquidy). Let the dish cool completely, cover tightly, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating:
- Reheating the Whole Dish: If reheating the entire pan, cover it tightly with foil to prevent drying out and bake at 350°F (175°C) for 15-20 minutes, or until bubbling hot throughout. Remove the foil for the last 5 minutes if you want to crisp up the cheese again.
- Single Servings (Best Method): The best way to reheat single servings is in a covered, microwave-safe dish. Microwave on 50% power for 2-3 minutes to heat gently without drying out the tortilla or causing the creamy white sauce to separate.
FAQ about 38g Protein Chicken Enchiladas
Q: Where does the 38g protein claim come from in this recipe?
A: The high protein content is primarily derived from maximizing the use of lean shredded chicken breast and utilizing Greek yogurt in place of heavy cream or sour cream in the white sauce. We also use high-quality shredded cheese. These swaps significantly boost the protein while maintaining a delicious, traditional enchilada flavor, making it a powerful macro friendly dinner.
Q: Can I use red enchilada sauce instead of making the creamy white sauce?
A: Absolutely! If you prefer a traditional flavor, you can certainly use healthy chicken enchiladas with red sauce. The protein calculation might change slightly depending on the brand of red sauce you use, but the filling remains a fantastic source of protein. Just ensure you use a good quality, low-sodium red enchilada sauce for the best flavor.
Q: Can I make this a high protein chicken enchilada bake instead of rolling them?
A: Yes, this is a great, quick option, often referred to as a King Ranch Casserole style. Simply layer the sauce, shredded tortillas (if using), filling, and cheese in layers, ensuring the creamy white sauce is distributed throughout the dish, just like a classic bake. This is an even faster way to get that protein packed enchilada goodness on the table when you’re truly short on time, turning this into an easy 30 minute high protein chicken enchiladas dinner.
Q: Are these enchiladas low carb?
A: The tortillas contain carbohydrates, so the dish, as written, is not strictly low-carb. However, you can make low carb chicken enchiladas by swapping the traditional tortillas for low-carb or keto-friendly wrappers, or by serving the filling and sauce over a base of fresh lettuce or cauliflower rice.
Q: Can I use ground chicken or turkey instead of shredded chicken breast?
A: Yes, ground chicken or turkey works beautifully in this recipe and slightly alters the texture of the filling, though you maintain the high protein count. Just be sure to drain any excess fat after browning the meat before mixing it with the other ingredients for the filling.
Final Thoughts
There’s nothing quite like the sound of sizzling, bubbly cheese pulled hot from the oven. It’s a sensory memory that connects me directly back to my childhood kitchen, even though the flavors are a fresh, updated kind of delight. Cooking isn’t just about food, I truly believe it’s about making people happy and creating those sensory touchpoints that Adams and Jana will remember years from now.
This recipe for 38g Protein Chicken Enchiladas proves we don’t need to choose between great flavor and great nutrition. We can wrap comfort, health, and a whole lot of love into one cheesy, saucy package. I hope this easy weeknight dinner brings as much warmth and protein-packed satisfaction to your table as it does to ours.
Happy Cooking, friends. Don’t forget to save this recipe to your Pinterest board, leave a comment below letting me know how your family liked the dreamy white sauce, and subscribe to MisterRecipes.com for more protein packed chicken comfort food!
38g Protein Chicken Enchiladas
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13 baking dish. If not using pre-cooked chicken, cook and shred 1.5 lbs boneless chicken breast.
- In a large bowl, combine 3 cups shredded chicken, 1 can diced green chiles, 1 cup shredded Monterey Jack cheese, and 1 Tablespoon taco seasoning. Stir in optional 1/2 cup cottage cheese or Greek yogurt for extra protein.
- In a medium saucepan, melt 2 Tablespoons butter over medium heat. Whisk in 2 Tablespoons flour and cook for 1 minute until a paste forms.
- Gradually whisk in 2 cups chicken broth and 1 cup milk. Bring to a simmer and cook 3-5 minutes until thickened. Remove from heat.
- Whisk in 1 cup Greek yogurt until smooth. Stir in 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon cumin, 1/4 teaspoon salt, and a pinch of pepper. Adjust salt to taste.
- Pour 1/2 cup sauce into the baking dish. Fill each tortilla with about 1/4 cup filling, roll tightly, and place seam-side down in the dish.
- Pour remaining sauce over enchiladas and sprinkle with 1 cup extra cheese. Bake covered for 20 minutes, then uncover and bake 5-10 minutes until bubbly.
- Let rest 5 minutes. Garnish with cilantro and olives. Serve warm.
