Delicious High Protein Chicken Enchiladas with White Sauce

High Protein Chicken Enchiladas With White Sauce are about to become your new favorite weeknight meal, and I’m thrilled to share how this recipe blends classic comfort with an impressive nutritional profile. Imagine digging into a warm, bubbly casserole, each bite offering tender chicken, soft tortillas, and a rich, creamy sauce – all while knowing you’re fueling your body with quality protein. It’s the kind of satisfying dish that truly hits the spot, whether you’re looking for a hearty family dinner or a delicious meal prep option.

Enchiladas boast a fascinating history, with their origins tracing back to the Aztec civilization, where corn tortillas were dipped in chili sauce. Over centuries, this beloved dish evolved, adapting to various regional flavors and ingredients across Mexico and beyond. While many traditional versions feature a vibrant red sauce, my personal take on this classic introduces a luscious, velvety white sauce that perfectly complements the savory chicken, offering a slightly milder yet equally flavorful experience.

What makes this particular recipe so universally adored? It’s simple: the impeccable balance of textures and tastes. The seasoned, shredded chicken provides a robust base, wrapped snugly in tortillas, all bathed in that irresistible, creamy white sauce before being baked to golden perfection. Beyond the incredible flavor, I find that these High Protein Chicken Enchiladas With White Sauce offer a substantial and wholesome meal, making them an excellent choice for anyone prioritizing their nutritional intake without sacrificing taste. It’s comfort food reimagined to support a healthy, active lifestyle.

this Recipe

Ingredients:

• For the Chicken:
  • 2 pounds boneless, skinless chicken breasts or thighs
  • 4 cups chicken broth (low sodium is preferred)
  • 1 bay leaf
  • 1/2 teaspoon black peppercorns
  • 1/2 medium yellow onion, quartered
• For the White Sauce:
  • 1/2 cup unsalted butter
  • 1/2 cup all-purpose flour
  • 4 cups whole milk, warmed (or 2% milk for a lighter option)
  • 4 ounces cream cheese, softened and cut into cubes
  • 1/2 cup plain Greek yogurt (full-fat or 2% for creaminess and protein)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper (optional, for a hint of heat)
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste
  • 2 cups Monterey Jack cheese, freshly shredded (plus extra for topping)
• For the Filling and Assembly:
  • 1 tablespoon olive oil or avocado oil
  • 1 medium yellow onion, finely diced
  • 2 cloves garlic, minced
  • 1 (4-ounce) can mild green chilies, drained and chopped
  • 1/2 cup frozen corn kernels, thawed (optional, for extra texture and sweetness)
  • 1/4 cup chopped fresh cilantro, plus more for garnish
  • 1/2 teaspoon ground cumin
  • Salt and black pepper to taste
  • 12-14 corn tortillas (6-inch) or flour tortillas (8-inch)
• Optional Garnishes:
  • Additional fresh cilantro, chopped
  • Diced avocado or a dollop of guacamole
  • Sour cream or extra Greek yogurt
  • Lime wedges

Preparing the High-Protein Chicken

1. First things first, let’s get our protein star ready! For these High Protein Chicken Enchiladas With White Sauce, I find that poaching the chicken yields the most tender and flavorful results, perfect for shredding. In a large pot or Dutch oven, combine the chicken breasts or thighs with the chicken broth, bay leaf, black peppercorns, and the quartered half onion. Ensure the chicken is mostly submerged.
2. Bring the liquid to a gentle simmer over medium-high heat. Once simmering, reduce the heat to low, cover the pot, and let it cook for about 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The cooking time will vary slightly depending on the thickness of your chicken.
3. This slow simmering process is key to keeping your chicken incredibly moist and infusing it with flavor from the broth and aromatics. Once cooked, carefully remove the chicken from the pot and transfer it to a large plate or cutting board. Discard the cooking liquid and solids.
4. Allow the chicken to cool for a few minutes until it’s comfortable enough to handle. Using two forks, or your hands if you prefer, shred the chicken into bite-sized pieces. I like a mix of fine and slightly coarser shreds for good texture in the enchiladas. Set the shredded chicken aside while we prepare the rest of our delicious components. This step can often be done a day in advance to save time on busy cooking days!

Making the High-Protein White Sauce

1. Now, let’s craft the heart of our High Protein Chicken Enchiladas With White Sauce – the luscious, creamy, and protein-packed white sauce. In a large saucepan or Dutch oven, melt the unsalted butter over medium heat. Once the butter is fully melted and slightly foamy, sprinkle in the all-purpose flour.
2. Whisk constantly for 1-2 minutes to create a smooth roux. This step is crucial for thickening the sauce and cooking out the raw flour taste. The roux should be a pale, golden color, not brown.
3. Gradually pour in the warmed milk, whisking continuously to prevent lumps. Warming the milk beforehand helps prevent the sauce from becoming lumpy and ensures a smoother, quicker incorporation. Continue whisking until the sauce begins to thicken, which usually takes about 5-7 minutes. It should be thick enough to coat the back of a spoon.
4. Reduce the heat to low. Add the softened cream cheese cubes, plain Greek yogurt, garlic powder, onion powder, dried oregano, cayenne pepper (if using), salt, and black pepper. Whisk gently but consistently until the cream cheese is fully melted and incorporated, creating an incredibly smooth and creamy texture. The Greek yogurt not only adds a wonderful tangy depth but also significantly boosts the protein content of our sauce, truly making these “High Protein Chicken Enchiladas With White Sauce.”
5. Once the cream cheese and yogurt are smooth, remove the pan from the heat. Stir in 2 cups of the freshly shredded Monterey Jack cheese until it’s completely melted and fully combined into the sauce. The residual heat from the sauce will be enough to melt the cheese beautifully. Taste the sauce and adjust seasonings if necessary. It should be rich, savory, and perfectly balanced. Set aside a generous 1/2 to 3/4 cup of this divine white sauce for the chicken filling, and the rest will be for pouring over the assembled enchiladas.

Preparing the Enchilada Filling

1. With our chicken shredded and our white sauce perfected, it’s time to build the flavorful filling for our High Protein Chicken Enchiladas With White Sauce. In a large skillet, heat 1 tablespoon of olive oil or avocado oil over medium heat. Add the finely diced yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
2. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it. Burnt garlic can turn bitter quickly!
3. Stir in the drained and chopped mild green chilies, thawed frozen corn kernels (if using), and ground cumin. Cook for 2-3 minutes, allowing the flavors to meld together beautifully. The aroma at this stage is absolutely incredible!
4. Add the shredded chicken to the skillet. Pour in the reserved 1/2 to 3/4 cup of the high-protein white sauce. This helps bind the filling together, adds extra moisture, and ensures every bite of your High Protein Chicken Enchiladas With White Sauce is bursting with flavor. Stir in the fresh cilantro.
5. Mix everything thoroughly until well combined. Taste the filling and adjust with salt and black pepper as needed. You want this filling to be robust and delicious on its own, as it’s the core flavor of our enchiladas. Remove from heat and set aside.

Assembling the High-Protein Chicken Enchiladas

1. Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish. Pour about 1/2 cup of the remaining white sauce into the bottom of the prepared baking dish and spread it evenly. This helps prevent the tortillas from sticking and adds another layer of flavor right from the start.
2. Now, for the tortillas! Corn tortillas can sometimes be a bit stiff and prone to tearing, so warming them up is a crucial step for easy rolling. You have a few options:
   • Microwave Method: Wrap 4-5 tortillas in a damp paper towel and microwave for 30-60 seconds, or until pliable. Repeat with remaining tortillas.
   • Skillet Method: Briefly heat each tortilla in a dry skillet over medium heat for about 15-20 seconds per side, just until soft and flexible.
   • Oven Method: Wrap a stack of tortillas in aluminum foil and warm them in the preheated oven for about 10 minutes.

   Don’t skip this step! Softening the tortillas makes them much easier to roll without cracking, ensuring your High Protein Chicken Enchiladas With White Sauce hold their shape beautifully.

3. One by one, take a warm tortilla. Spoon about 1/4 to 1/3 cup of the chicken filling down the center of each tortilla. Don’t overfill, as it makes rolling more difficult.
4. Carefully roll up the tortilla, starting from one edge, tucking the filling in tightly as you go. Place the rolled enchilada seam-side down in the prepared baking dish. Continue this process with the remaining tortillas and filling, arranging them snugly in a single layer in the baking dish. Depending on the size of your tortillas and how tightly you roll, you might get 12-14 enchiladas.
5. Once all the enchiladas are neatly arranged in the dish, generously pour the remaining high-protein white sauce over the top, ensuring all the tortillas are completely covered. You want every inch of these High Protein Chicken Enchiladas With White Sauce to be drenched in that amazing sauce.
6. Sprinkle an extra cup of freshly shredded Monterey Jack cheese evenly over the sauced enchiladas. This top layer of cheese will melt into a golden, bubbly crust during baking, adding another layer of irresistible flavor and texture.

Baking and Serving

1. Carefully place the baking dish into your preheated 375°F (190°C) oven. Bake for 25-30 minutes, or until the sauce is bubbly around the edges and the cheese on top is melted, golden brown, and slightly caramelized in spots. The internal temperature of the enchiladas should reach at least 165°F (74°C).
2. Once baked to perfection, remove the High Protein Chicken Enchiladas With White Sauce from the oven. This next step is often overlooked but it’s essential: Let them rest! Allow the enchiladas to sit for 5-10 minutes before serving. This resting period allows the cheese and sauce to set slightly, making them easier to scoop out neatly and preventing a saucy mess. It also allows the flavors to meld even further.
3. Garnish with a generous sprinkle of fresh chopped cilantro, and if you like, some diced avocado, a dollop of sour cream or extra Greek yogurt, and a squeeze of fresh lime juice. The freshness of these garnishes really brightens up the rich flavors of the High Protein Chicken Enchiladas With White Sauce.
4. Serve these incredibly satisfying and protein-packed enchiladas warm, straight from the oven. They are fantastic on their own, or you can serve them alongside a simple green salad or some Mexican rice for a complete meal. Get ready for rave reviews!

Conclusion:

Well, friends, if you’ve been following along, you now have all the tools and inspiration to create a truly exceptional meal that I know will become a cherished staple in your home. I genuinely believe that once you taste the creamy, savory white sauce coating tender, perfectly seasoned chicken and generously melted cheese, all wrapped up in a soft tortilla, you’ll understand exactly why I’m so enthusiastic about this recipe. These High Protein Chicken Enchiladas With White Sauce aren’t just another dinner idea; they are a delightful culinary experience, a revelation that effortlessly combines the comforting indulgence we all crave with the undeniable nutritional benefits of a high-protein meal. This dish is absolutely perfect for those busy weeknights when you need something satisfying and wholesome but simply don’t want to compromise on incredible flavor or essential fuel for your day. Furthermore, it’s equally impressive and versatile for entertaining guests, guaranteeing rave reviews and empty plates. The immense joy of these enchiladas truly lies in their hearty, fulfilling nature, ensuring everyone at your table leaves feeling completely satisfied, wonderfully energized, and utterly delighted with every single bite. It’s a testament to how delicious and wholesome comfort food can truly be!

Serving Suggestions:

Now, to elevate your enchilada experience even further and truly make it a complete meal, I have a few serving suggestions that I absolutely adore and highly recommend. I always find that a fresh, crisp side salad, perhaps dressed with a light vinaigrette or a tangy lime dressing, provides a wonderful and much-needed counterpoint to the rich creaminess of the enchiladas. Think vibrant mixed greens, juicy cherry tomatoes, crisp cucumber slices, and perhaps some thinly sliced red onion for a refreshing burst of freshness and texture. For those who appreciate a bit more heartiness and a more traditional Tex-Mex spread, a side of fluffy Mexican rice, seasoned just right, or perfectly cooked, savory black beans can beautifully complete the meal, making it even more substantial and satisfying. And let’s not forget the crucial garnishes! A generous dollop of cool sour cream or a healthier Greek yogurt on top adds an extra layer of tang and creamy coolness, which perfectly balances the warmth of the dish. A sprinkle of fresh cilantro, finely chopped, adds a vibrant color and an aromatic, herby perfume that really ties all the flavors together in a harmonious symphony. Finally, a squeeze of fresh lime juice just before serving can brighten the flavors immensely, cutting through the richness and making each bite even more exciting and memorable.

Creative Variations & Customization:

But the true beauty of this fantastic recipe isn’t just in its incredibly delicious core; it’s also remarkably versatile and incredibly forgiving, inviting you to make it truly your own. You can easily customize these enchiladas to suit your family’s unique preferences, dietary needs, or even just whatever ingredients you happen to have readily available in your pantry and fridge. Feeling like a bit more heat to liven things up? Try incorporating a pinch of cayenne pepper, a dash of your favorite hot sauce, or even some finely diced jalapeño peppers (with or without seeds, depending on your desired spice level) directly into your chicken filling for an invigorating kick. If you prefer an even richer or different cheese blend, Monterey Jack, a spicy pepper jack, or a traditional Mexican cheese blend can be effortlessly swapped in for a delightful and distinct twist on the classic. For my wonderful veggie-loving friends, consider adding some sautéed bell peppers of various colors, finely diced onions, or even some fresh spinach or mushrooms to the chicken mixture for an extra nutritional boost, added texture, and even more depth of flavor. You can even experiment with different types of tortillas – traditional corn tortillas offer a more authentic and robust flavor profile, while whole wheat tortillas can boost the fiber content for an even healthier option. This recipe truly is a fantastic culinary canvas, generously inviting you to play around, get creative, and make it uniquely yours. Perhaps you want to prepare it ahead for future meal prep? Simply assemble the enchiladas, cover them tightly with foil, and bake them later when you’re ready for a quick, delicious dinner. They truly are that adaptable and forgiving, making your life in the kitchen so much easier.

Your Turn to Create and Share!

So, what are you waiting for, my fellow food enthusiasts? I sincerely hope you’re feeling utterly inspired and excited to roll up your sleeves and give these incredible, flavor-packed enchiladas a try this week. I promise you, the effort required is truly minimal, especially when compared to the incredibly rewarding, satisfying, and utterly delicious outcome that awaits you and your loved ones. Just imagine the smiles, the delighted exclamations, and the contented silence around your dinner table as everyone savors these homemade delights! And once you’ve had a chance to savor every single bite, to truly experience the magic of this dish, I would absolutely love to hear all about your experience. Please, come back and share your thoughts, your culinary successes, and especially your creative variations. Did you add a secret ingredient that completely blew everyone away? Did you pair it with a new side dish that was a revelation? Your invaluable feedback, your shared photos, and your unique experiences inspire me and our entire wonderful community of home cooks to keep exploring and creating. Let’s make these incredible enchiladas a regular, much-anticipated feature in all of our culinary adventures. Happy cooking, everyone, and I can’t wait to hear from you!