High Protein Chicken Enchiladas Recipe | Healthy Mexican Dinner
These high-protein chicken enchiladas are cheesy, saucy, and satisfying while staying lighter thanks to Greek yogurt and high-protein tortillas. They’re easy for weeknights, great for meal prep, and reheat well.
Ingredients
Ingredients
- 3 cups cooked shredded chicken
- 1 cup black beans, drained and rinsed
- 1 small yellow onion, finely diced
- 1 jalapeño, minced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon kosher salt
- 1 tablespoon olive oil
- 1 1/2 cups red enchilada sauce
- 1/2 cup plain Greek yogurt (2% or nonfat)
- 2 tablespoons chopped cilantro
- Juice of 1/2 lime
- 8 to 10 high-protein tortillas (6- to 8-inch)
- 1 1/2 cups reduced-fat shredded cheese
- Cooking spray or oil for the baking dish
- Optional toppings: diced avocado, extra cilantro, sliced green onions, pickled jalapeños, lime wedges
Instructions
Instructions
- Preheat the oven to 375°F (190°C) and lightly oil a 9x13-inch baking dish.
- Warm the tortillas by wrapping them in a damp paper towel and microwaving 45–60 seconds until pliable.
- Heat a large skillet over medium heat and add the olive oil.
- Sauté the onion and jalapeño for 4–5 minutes until softened.
- Stir in the garlic, cumin, chili powder, smoked paprika, and salt, and cook about 30 seconds until fragrant.
- Add the shredded chicken and black beans, toss to coat, and warm through for 2–3 minutes, adding a splash of enchilada sauce if dry.
- Turn off the heat and squeeze in half of the lime juice.
- In a bowl, whisk together the enchilada sauce and Greek yogurt until smooth, then stir in the cilantro and remaining lime juice and adjust seasoning to taste.
- Spread 1/2 cup of the sauce over the bottom of the baking dish.
- Fill each warm tortilla with about 1/3 to 1/2 cup chicken filling and a pinch of cheese, roll snugly, and place seam-side down in the dish.
- Pour the remaining sauce evenly over the enchiladas and sprinkle with the remaining cheese.
- Bake uncovered for 18–22 minutes until the sauce bubbles and the cheese melts; broil 1–2 minutes if desired for golden cheese.
- Let rest 5 minutes before serving and add optional toppings as desired.
Notes
Plan on about 2 enchiladas per adult using 6–8 inch tortillas. Warm tortillas to prevent cracking and avoid oversaucing the bottom to prevent sogginess. Shred your own cheese for better melting. For make-ahead, assemble up to 24 hours in advance and refrigerate, adding 5–10 minutes to bake time. Store leftovers up to 4 days in the fridge or freeze up to 3 months; reheat covered at 350°F or microwave individual portions. Variations include salsa verde, chipotle, extra-lean swaps, veggie additions, gluten-free tortillas, or adding cottage cheese for extra protein.