38g Protein Chicken Enchiladas with Dreamy White Sauce

These chicken enchiladas pack 38 grams of protein per serving and are smothered in a silky, dreamy white sauce that takes Mexican comfort food to the next level. They’re great for meal prep, satisfying after a workout, and flexible enough to adapt to low-carb or extra-veg diets.

If you’re chasing a high-protein dinner that feels indulgent but fuels recovery and muscle growth, these enchiladas are a winner. The recipe focuses on lean shredded chicken, Greek-style dairy in the sauce for creaminess without excess fat, and whole-wheat or high-protein tortillas to boost the total protein content. For more ideas on consistently increasing protein across meals and snacks, check out 10 easy ways to increase your protein intake — small changes add up fast.

Ingredients (makes 4 servings)

• 2 cups cooked shredded chicken breast (about 12–14 oz)
• 8 whole-wheat or high-protein tortillas (6–8 inch)
• 1 cup low-fat Greek yogurt
• 1 cup reduced-fat cream cheese, softened
• 1 cup low-sodium chicken broth
• 1 cup shredded Monterey Jack cheese (divided)
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 1/4 cup chopped cilantro (for garnish)
• Optional: sliced jalapeños, lime wedges, diced tomatoes

Nutrition estimate per serving (1/4 of recipe): ~38g protein, 28–34g carbs, 14–18g fat — exact numbers vary with tortilla choice and cheese amounts.

Instructions

1. Preheat oven to 375°F (190°C). Lightly oil a 9×13-inch baking dish.
2. In a skillet over medium heat, warm olive oil and sauté diced onion until translucent (3–4 minutes). Add garlic and cook 30 seconds more.
3. Add shredded chicken to the skillet along with cumin, chili powder, smoked paprika, salt, and pepper. Toss to combine and heat through; remove from heat.
4. Make the dreamy white sauce: In a small saucepan over low heat, whisk together the cream cheese and chicken broth until smooth. Stir in Greek yogurt and 1/2 cup shredded Monterey Jack until melted and velvety. Adjust thickness with extra broth if needed, and season to taste.
5. Spread about 1/3 cup of the white sauce across the bottom of the prepared baking dish.
6. Assemble enchiladas: Spoon roughly 1/3 cup chicken mixture down the center of each tortilla, roll tightly, and place seam-side down in the dish. Repeat until all are filled.
7. Pour remaining white sauce over the rolled enchiladas, spreading evenly. Sprinkle the remaining 1/2 cup cheese on top.
8. Bake for 18–22 minutes until bubbly and lightly golden. Garnish with cilantro, jalapeños, and lime if desired. Let rest 5 minutes before serving.

Tips and Variations

• To lower carbs, swap tortillas for large lettuce leaves or low-carb tortillas. For more fiber, use whole-wheat or sprouted-grain tortillas.
• Add veggies to the filling: sautéed bell peppers, mushrooms, or baby spinach fold in nicely.
• Make it spicier by stirring in chopped green chiles or a few dashes of hot sauce into the white sauce.
• For a dairy-free version, use a cashew cream base and dairy-free cheese; note protein will drop.
• This recipe freezes well — assemble in a freezer-safe dish and bake from frozen, adding 10–15 minutes to baking time.

Meal Prep & Pairings

These enchiladas are ideal for prepping on a Sunday and reheating portions through the week. Pair with a simple side salad or roasted sweet potatoes. If you like pairing meals with training routines, these enchiladas provide a robust protein hit that works well after lower-body sessions — and if you want alternatives to tough balance moves, consider exploring Bulgarian split squat alternatives to plan a leg day that complements this recovery meal.

Nutrition Notes

• Protein count is boosted by using chicken breast and Greek yogurt; choose high-protein tortillas for the best results.
• To hit the 38g target consistently, weigh chicken portions and use the recommended amounts of dairy listed.
• Adjust portion size if you need more or less energy — adding rice or beans will increase carbs and calories, while adding extra chicken raises protein further.

Conclusion

If you want another make-ahead option with similar flavors and convenience, check out this Salsa Verde Chicken Enchiladas Meal Prep recipe for variation ideas and meal-prep tips: Salsa Verde Chicken Enchiladas Meal Prep.