When it comes to comfort food that doesn’t derail your protein goals, Protein Chicken Enchiladas with Dreamy White Sauce are the ultimate answer. These enchiladas blend tender chicken, wholesome protein-packed ingredients, and a creamy white sauce that feels indulgent without being heavy. Perfect for weeknight dinners, meal prep, or impressing friends at a casual gathering, this recipe delivers both flavor and nutrition.

What sets this dish apart is the high-protein twist. Traditional enchiladas often rely heavily on cheese and tortillas for calories, but in this version, we focus on lean proteins, low-fat dairy, and a balanced sauce that maximizes flavor without excess fat. Whether you’re a fitness enthusiast, someone following a high-protein diet, or just craving a comforting Mexican-inspired meal, this recipe is for you.

Beyond being protein-packed, this recipe is versatile. You can swap the chicken for turkey, lean beef, or even plant-based protein alternatives. You can also customize the white sauce to suit dietary needs, like using almond milk for a lighter version or adding spices for extra depth.

Ingredients

For the Chicken Filling:
- 2 cups cooked shredded chicken breast
- 1 tsp olive oil
- 1/2 cup diced onions
- 1/2 cup diced bell peppers (red or yellow)
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
- 1/4 cup chopped cilantro (optional)
For the White Sauce:
- 2 tbsp unsalted butter
- 2 tbsp all-purpose flour
- 2 cups low-fat milk or unsweetened almond milk
- 1/2 cup low-fat Greek yogurt
- 1/2 cup shredded Monterey Jack cheese
- 1/2 tsp garlic powder
- Salt and pepper to taste
For the Enchiladas:
- 6-8 whole wheat or high-protein tortillas
- 1 cup shredded cheese (Monterey Jack or reduced-fat cheddar)
- Fresh cilantro and lime wedges for garnish

Instructions

Preheat the oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
Prepare the chicken filling: Heat olive oil in a skillet over medium heat. Add onions and bell peppers, sauté until softened, about 3–4 minutes. Add garlic, cumin, smoked paprika, salt, and pepper. Stir to combine.
Mix in shredded chicken and cook for another 2 minutes until well coated with spices. Remove from heat and stir in cilantro if using.
Make the white sauce: In a medium saucepan, melt butter over medium heat. Whisk in flour to form a roux and cook for 1 minute. Gradually add milk, whisking constantly to prevent lumps. Bring to a simmer.
Add Greek yogurt and cheese to the sauce, stirring until smooth and creamy. Season with garlic powder, salt, and pepper.
Assemble the enchiladas: Spread a thin layer of white sauce at the bottom of the prepared baking dish. Place a tortilla on a flat surface, add a generous amount of chicken filling, and roll tightly. Place seam-side down in the baking dish. Repeat with remaining tortillas.
Pour remaining white sauce over the rolled enchiladas. Sprinkle shredded cheese evenly on top.
Bake uncovered for 20–25 minutes or until the cheese is melted and bubbly. Optional: broil for 1–2 minutes for a golden finish.
Garnish with fresh cilantro and serve with lime wedges for an extra burst of flavor.

Why This Recipe Works

Protein chicken enchiladas are not just tasty—they’re designed for nutritional balance. Using shredded chicken breast boosts lean protein, while Greek yogurt in the sauce adds creaminess plus an extra protein punch without excess fat. Whole wheat or high-protein tortillas increase fiber content, helping you feel full longer. Additionally, the spices like cumin and smoked paprika create a robust flavor profile that rivals traditional cheesy enchiladas.

Variations and Tips

Vegetarian Option: Replace chicken with black beans, lentils, or tofu for a plant-based protein alternative.
Spicy Kick: Add chopped jalapeños to the filling or a dash of cayenne pepper to the white sauce.
Meal Prep Friendly: Prepare enchiladas ahead of time and store in an airtight container. Bake fresh when ready to eat.
Cheese Swap: Use part-skim mozzarella or reduced-fat cheese to lower fat content while keeping melty goodness.

Nutrition Benefits

High-protein meals like these enchiladas support muscle growth, satiety, and balanced energy levels. Chicken breast is a lean source of protein, while Greek yogurt adds probiotics. The controlled use of cheese and milk keeps fat in check, and whole-grain tortillas provide complex carbohydrates for sustained energy.

Creative Serving Ideas

Serve with Mexican street corn salad or a fresh garden salad.
Pair with spicy salsa or guacamole for extra flavor.
Top with sliced avocado or roasted corn kernels for texture and nutrition.