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Protein Chicken Enchiladas with Dreamy White Sauce

High-protein chicken enchiladas with a creamy white sauce, perfect for a healthy dinner or meal prep option.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Dinner, Lunch
Cuisine: High-Protein, Mexican
Calories: 340
Ingredients Equipment Method Notes

Ingredients
  

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 cilantro chopped, optional
White Sauce
  • 2 tbsp unsalted butter
  • 2 tbsp all-purpose flour
  • 2 cups low-fat milk or almond milk
  • 1/2 cup Greek yogurt low-fat
  • 1/2 cup shredded Monterey Jack cheese
  • 1/2 tsp garlic powder
  • salt and pepper to taste
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

Equipment

  • Skillet
  • Saucepan
  • 9x13-inch baking dish
  • Whisk

Method
 

  1. Preheat the oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
  2. Heat olive oil in a skillet over medium heat. Sauté onions and bell peppers until softened.
  3. Add garlic, cumin, smoked paprika, salt, and pepper. Stir to combine.
  4. Mix in shredded chicken and cook for another 2 minutes. Remove from heat and add cilantro if using.
  5. In a saucepan, melt butter and whisk in flour to form a roux. Cook for 1 minute.
  6. Gradually add milk, whisking constantly. Bring to a simmer.
  7. Add Greek yogurt and cheese, stirring until smooth. Season with garlic powder, salt, and pepper.
  8. Spread a thin layer of white sauce at the bottom of the baking dish.
  9. Place a tortilla, add chicken filling, roll tightly, and place seam-side down. Repeat with remaining tortillas.
  10. Pour remaining white sauce over enchiladas. Sprinkle shredded cheese on top.
  11. Bake uncovered for 20–25 minutes until cheese melts and bubbly. Broil 1–2 minutes for golden finish if desired.
  12. Garnish with fresh cilantro and lime wedges. Serve immediately.

Notes

This recipe is perfect for meal prep and can be customized with vegetables, spices, or different protein options. Store in airtight container for up to 3 days.