The sizzle of shredded chicken, the tang of salsa, and gooey cheese melting in the oven—just thinking about these high protein chicken enchiladas makes my mouth water. You know those nights when you want a hearty, flavor-packed dinner but can’t deal with hours in the kitchen? That’s when this easy 30 minute dinner comes to the rescue. Honestly, the first time I whipped up this recipe was after a chaotic workday, and let’s just say it instantly earned a top spot in my weekly meal rotation.
As someone who loves Tex-Mex but tries to keep meals balanced, I’ve tested my fair share of enchilada recipes. This one? It’s not only packed with protein—making it perfect for anyone watching their macros or chasing gains—but it’s also seriously fast. No joke, I can get these on the table before my kids even finish arguing over what movie to watch. If you’re a busy parent, a college student, or just someone who refuses to settle for bland “healthy” food, this high protein chicken enchiladas recipe is for you.
What I love most (besides the taste) is how customizable it is. I’ve made this with leftover rotisserie chicken, meal-prepped grilled chicken, even turkey when I was in a pinch. The first bite always brings back memories of family gatherings—everyone fighting for the crispy corner pieces. These enchiladas are great for meal prep, feeding a crowd, or sneaking in extra nutrition without anyone noticing. After baking this over a dozen times, I can say with confidence: it’s foolproof, crave-worthy, and absolutely deserving of a spot in your dinner lineup.
Why You’ll Love This High Protein Chicken Enchiladas Recipe
I’ve cooked (and eaten) more enchiladas than I can count, but this high protein chicken enchiladas recipe keeps me coming back. Here’s why you’ll probably become as obsessed as I am:
- Quick & Easy: You can have dinner on the table in under 30 minutes, start to finish. Perfect for those “I forgot to plan” nights.
- Simple Ingredients: No strange powders or fancy ingredients—everything is probably already in your kitchen or easy to grab at any grocery store.
- Perfect for Any Occasion: Whether it’s a family weeknight, a casual get-together, or meal prep for the week, these enchiladas fit the bill.
- Crowd-Pleaser: This recipe gets rave reviews from picky eaters, hungry teens, and even my “chicken again?” husband. There’s never any left!
- Unbelievably Delicious: The creamy chicken filling, punchy spices, and golden cheese—oh wow, it’s the kind of meal that makes you pause after the first bite.
What really sets this recipe apart? I blend part of the cottage cheese into the filling for a creamy texture (without heavy cream) and an extra protein boost. I also use a quick homemade enchilada sauce that’s way more flavorful than anything from a can. The balance of spices makes it deeply satisfying but not overwhelming. Trust me, after one bite, you’ll wonder why you ever settled for takeout or flavorless “light” dinners.
Honestly, this is comfort food that won’t derail your healthy habits. It’s the dinner I make when someone needs cheering up, or when I want to impress my friends with minimal effort. If you’re looking for a high protein dinner idea that’s as easy as it is mouthwatering, you’ve just found your new favorite recipe.
Ingredients Needed for High Protein Chicken Enchiladas
This easy 30 minute dinner keeps things straightforward, but every ingredient pulls its weight in flavor and nutrition. Here’s what you need to make the best high protein chicken enchiladas:
- For the Chicken Filling:
- 2 cups (280g) cooked chicken breast, shredded or diced (rotisserie chicken works great)
- 1 cup (240g) low fat cottage cheese (for extra creaminess and protein)
- 1/2 cup (120g) plain Greek yogurt (adds tang and helps bind the filling)
- 1/2 cup (60g) black beans, rinsed and drained (optional, for even more protein and fiber)
- 1/2 cup (55g) diced red bell pepper (color and crunch)
- 1/4 cup (25g) finely chopped red onion (for a little bite—swap for green onions if you prefer)
- 1-2 cloves garlic, minced (because garlic makes everything better)
- 1 tsp smoked paprika (adds warmth and depth)
- 1 tsp ground cumin (classic Tex-Mex flavor)
- 1/2 tsp chili powder (adjust to taste)
- Salt and freshly ground black pepper, to taste
- For the Enchiladas:
- 8 small (15cm/6-inch) whole wheat or high protein tortillas (I love using Mission Protein tortillas for extra protein, but any soft tortilla will do)
- 1 1/2 cups (360ml) enchilada sauce (homemade or store-bought—see note below for quick homemade version)
- 1 cup (120g) shredded reduced-fat cheddar or Mexican blend cheese (or full-fat if you’re feeling it)
- Chopped fresh cilantro, for garnish
- Lime wedges, for serving
Ingredient Tips:
- Chicken: Use pre-cooked chicken for speed, or poach 2 large chicken breasts if starting from scratch.
- Cottage Cheese: Choose small-curd for a smoother texture; full-fat or low-fat both work, but I prefer low-fat for the extra protein punch.
- Tortillas: Check labels—some brands pack in more protein. For a gluten-free version, use corn tortillas (just warm them to prevent cracking).
- Substitutions: Swap Greek yogurt for sour cream, or use dairy-free options if needed. Black beans are optional but recommended for heartiness.
- Homemade Sauce: If you want to make your own, it’s just tomato sauce, a little broth, cumin, garlic powder, and chili powder simmered together. So easy!
Equipment Needed
- 9×13-inch (23x33cm) baking dish: The classic for enchiladas. If you don’t have one, use any similarly sized oven-safe pan—just make sure it’s deep enough.
- Mixing bowls: At least one large and one medium. I like glass bowls because they don’t absorb odors.
- Measuring cups and spoons: Essential for getting your protein ratios right. I always double check my spices since my hand likes to be generous!
- Wooden spoon or spatula: For mixing the filling together (and taste-testing, of course—guilty).
- Small saucepan (optional): If making homemade enchilada sauce.
- Oven mitts: Trust me, enchilada burns are no joke.
- Aluminum foil: For covering the dish during baking, especially if you want gooey cheese without crunchy edges.
Personal Tips: I’ve used everything from glass to ceramic pans—ceramic keeps things warmer longer. Don’t stress if you only have a square pan; just tuck the enchiladas in tightly. For easy clean-up, line your pan with parchment or lightly oil it. If you’re on a budget, check thrift stores for solid kitchen basics—they last forever with a little TLC.
Preparation Method
- Preheat & Prep: Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch (23x33cm) baking dish with oil or nonstick spray.
- Mix the Filling: In a large mixing bowl, combine 2 cups (280g) shredded chicken, 1 cup (240g) cottage cheese, 1/2 cup (120g) Greek yogurt, 1/2 cup (60g) black beans (if using), 1/2 cup (55g) diced bell pepper, 1/4 cup (25g) red onion, minced garlic, 1 tsp smoked paprika, 1 tsp cumin, 1/2 tsp chili powder, and a good pinch of salt and pepper. Mix until everything is evenly coated and creamy. The filling should be thick but spreadable—add a tablespoon of enchilada sauce if it looks dry.
- Warm the Tortillas: Stack the tortillas and wrap them in a damp paper towel. Microwave for 30-40 seconds until soft and pliable. This keeps them from tearing when you roll them up (trust me, cold tortillas crack and make a mess!).
- Assemble the Enchiladas: Spread 1/2 cup (120ml) enchilada sauce over the bottom of the prepared baking dish. Spoon about 1/4 cup (60g) of chicken filling onto the center of each tortilla. Roll up snugly and place seam-side down in the dish. Repeat with the remaining tortillas and filling. It’s okay if they’re packed in tight—just means more saucy goodness.
- Top & Bake: Pour the remaining 1 cup (240ml) enchilada sauce evenly over the rolled enchiladas. Sprinkle the shredded cheese over the top. If you like extra melty cheese, cover the pan loosely with foil for the first 10 minutes of baking, then uncover for the last 5-10 minutes to get those golden, bubbly edges. Bake for 15-20 minutes, until the cheese is melted and the sauce is bubbling.
- Garnish & Serve: Remove from the oven and let the enchiladas rest for 5 minutes (I know, the wait is tough). Sprinkle chopped cilantro over the top and serve with lime wedges on the side. The smell alone will have everyone running to the table!
Notes & Troubleshooting: If the filling seems too loose, add another spoonful of Greek yogurt or a sprinkle of cheese. If the tortillas start to break, they might be dry—microwave them a bit longer or brush with sauce before filling. Don’t overstuff or they’ll be tricky to roll. If you’re watching sodium, use a low-salt enchilada sauce and rinse your beans well.
Efficiency Tips: Prep the filling the night before or use leftover chicken to save even more time. You can also assemble the enchiladas earlier in the day and bake when ready to eat—so helpful for busy evenings!
Cooking Tips & Techniques
Years of enchilada-making have taught me a few tricks that make all the difference. Here’s what I’ve learned—sometimes the hard way!
- Warm the tortillas: Seriously, don’t skip this. Cold tortillas crack and spill filling everywhere. If microwaving isn’t your thing, wrap them in foil and heat in the oven for a few minutes.
- Don’t drown them in sauce: Too much sauce makes the enchiladas soggy. You want enough to coat but not so much they turn to mush. I usually use just under 2 cups for a standard dish.
- Cheese placement matters: Sprinkle a little cheese inside the enchiladas for ooey-gooey centers, but save most for the top.
- Watch your bake time: Overbaking dries out the filling and makes the edges tough. As soon as the cheese is melted and bubbly, they’re done. My oven takes about 18 minutes, but check at 15 to be safe.
- Rest before serving: I know it’s tempting to dive right in, but letting the enchiladas sit for 5 minutes keeps the filling from spilling out and gives you perfect slices.
- Personal lesson learned: One time, I forgot to rinse the black beans and the sauce turned a weird color—always rinse for best results!
- Get ahead: Make the filling and sauce up to 2 days in advance; just assemble and bake when ready to eat.
Little things make a big difference, and honestly, each time I make these I find a new shortcut or tweak. Don’t be afraid to taste the filling and adjust the seasoning—it’s the cook’s privilege!
Variations & Adaptations
One of the best things about high protein chicken enchiladas is how flexible they are. Here are a few ways to make them your own:
- Low Carb: Swap tortillas for large cabbage leaves or use low-carb wraps. I tried this during a keto phase and they’re surprisingly satisfying, especially with extra cheese on top!
- Gluten-Free: Use 100% corn tortillas (just be sure to warm them well) or gluten-free flour tortillas. No one will notice the difference, promise.
- Extra Veggies: Mix in sautéed spinach, mushrooms, or zucchini for more nutrients and flavor. I sometimes add a handful of baby spinach to the filling—it wilts perfectly as it bakes.
- Spicy Kick: Add a chopped jalapeño or a dash of hot sauce to the filling if your crew likes heat. My husband’s always adding sliced pickled jalapeños on top before baking.
- Dairy-Free: Use almond or coconut yogurt instead of Greek, and swap in a dairy-free cheese blend. Vegan friends say it works like a charm!
- Turkey or Beef: Substitute ground turkey or lean beef for chicken. Just cook and drain before adding to the filling.
My personal favorite? Adding a sprinkle of smoked gouda on top for extra flavor, or stirring in a spoonful of chipotle in adobo for smoky depth. Don’t be afraid to experiment—these enchiladas are forgiving and fun!
Serving & Storage Suggestions
The beauty of this high protein chicken enchiladas recipe is how easy it is to serve and store. Here’s how I keep things simple:
- Serving Temperature: These are best hot and fresh out of the oven, but honestly, they’re still tasty at room temp (great for potlucks or meal prep lunches).
- Garnishes: Top with chopped cilantro, extra Greek yogurt or sour cream, a squeeze of lime, or sliced avocado for a creamy finish.
- Side Suggestions: Pair with a crisp green salad, Mexican rice, or sautéed corn. I love serving with a light cucumber-tomato salad or a pitcher of sparkling lime water for balance.
- Storage: Cover leftovers tightly and refrigerate for up to 4 days. They reheat beautifully in the microwave (covered with a damp paper towel) or in the oven at 350°F (175°C) until warmed through.
- Freezing: Assemble enchiladas but don’t bake. Wrap well and freeze for up to 2 months. Bake from frozen, covered with foil, at 375°F (190°C) for about 40 minutes, uncovering for the last 10 to brown the cheese.
- Flavor Note: The spices mellow and meld after a day—leftovers taste even better, if you can believe it!
Nutritional Information & Benefits
Each serving (2 enchiladas) packs about 36g protein, 12g fat, and 28g carbs (using high protein tortillas and low fat cheese). With the Greek yogurt and cottage cheese, you get a double hit of protein without loading up on heavy cream or butter.
Chicken breast is lean, offering iron and B-vitamins, while black beans add fiber and potassium. The cottage cheese and Greek yogurt help you stay fuller longer, and using whole wheat tortillas boosts fiber. This recipe is naturally nut-free, and you can tweak it to be gluten-free or dairy-free as needed.
From a wellness perspective, I love how this dish keeps me energized for hours—no post-dinner crash! It’s also great for anyone watching carbs, building muscle, or just wanting comfort food with a nutritious twist.
Conclusion
If you’re looking for a dinner that’s fast, satisfying, and seriously packed with flavor, these high protein chicken enchiladas are the answer. You get the cozy, cheesy comfort of classic enchiladas—just with a lot more nutrition and a lot less fuss.
Don’t be afraid to play around with the recipe—add different veggies, swap the protein, or adjust the spices to suit your family. I make these almost every week, and they never get old. There’s just something about that bubbly cheese and zesty filling that hits the spot every single time.
Give these a try and let me know how you like them! Drop your tweaks or questions in the comments, or share your photos if you give this high protein chicken enchiladas recipe a whirl. Here’s to quick dinners that make you feel good—inside and out!
Frequently Asked Questions (FAQs)
How can I make high protein chicken enchiladas ahead of time?
You can assemble the enchiladas up to 24 hours in advance. Cover tightly and refrigerate, then bake just before serving. If baking straight from the fridge, add an extra 5-10 minutes to the cook time.
Can I freeze chicken enchiladas?
Absolutely! Assemble but don’t bake, wrap well, and freeze for up to 2 months. Bake straight from frozen, covered with foil, at 375°F (190°C) for about 40 minutes, uncovering for the last 10 minutes to brown the cheese.
What’s the best way to reheat leftovers?
Microwave individual enchiladas covered with a damp paper towel for 1-2 minutes, or reheat a whole pan in the oven at 350°F (175°C) until hot and bubbly.
Can I use different protein sources in this recipe?
Definitely! Try cooked turkey, lean ground beef, or even tofu for a vegetarian twist. Just season well and follow the same steps as with chicken.
Are these enchiladas gluten-free?
They can be! Use gluten-free corn tortillas or any certified gluten-free wraps. Double-check your enchilada sauce for hidden gluten if you’re celiac or highly sensitive.
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High Protein Chicken Enchiladas
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
These high protein chicken enchiladas are a quick, easy, and nutritious Tex-Mex dinner packed with lean chicken, cottage cheese, Greek yogurt, and gooey cheese. Ready in 30 minutes, they’re perfect for busy weeknights and meal prep, delivering comfort food flavor without sacrificing your healthy habits.
Ingredients
- 2 cups cooked chicken breast, shredded or diced (rotisserie chicken works great)
- 1 cup low fat cottage cheese
- 1/2 cup plain Greek yogurt
- 1/2 cup black beans, rinsed and drained (optional)
- 1/2 cup diced red bell pepper
- 1/4 cup finely chopped red onion
- 1–2 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp chili powder
- Salt and freshly ground black pepper, to taste
- 8 small (6-inch) whole wheat or high protein tortillas
- 1 1/2 cups enchilada sauce (homemade or store-bought)
- 1 cup shredded reduced-fat cheddar or Mexican blend cheese
- Chopped fresh cilantro, for garnish
- Lime wedges, for serving
Instructions
- Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish with oil or nonstick spray.
- In a large mixing bowl, combine chicken, cottage cheese, Greek yogurt, black beans (if using), bell pepper, red onion, garlic, smoked paprika, cumin, chili powder, salt, and pepper. Mix until evenly coated and creamy. Add a tablespoon of enchilada sauce if the filling looks dry.
- Stack tortillas and wrap in a damp paper towel. Microwave for 30-40 seconds until soft and pliable.
- Spread 1/2 cup enchilada sauce over the bottom of the prepared baking dish. Spoon about 1/4 cup of chicken filling onto the center of each tortilla. Roll up snugly and place seam-side down in the dish. Repeat with remaining tortillas and filling.
- Pour the remaining 1 cup enchilada sauce evenly over the rolled enchiladas. Sprinkle shredded cheese over the top. Cover loosely with foil for the first 10 minutes of baking, then uncover for the last 5-10 minutes to brown the cheese. Bake for 15-20 minutes, until cheese is melted and sauce is bubbling.
- Remove from oven and let rest for 5 minutes. Sprinkle chopped cilantro over the top and serve with lime wedges.
Notes
Warm tortillas before rolling to prevent cracking. Use low-sodium enchilada sauce and rinse beans for lower sodium. Filling can be prepped ahead or swapped for turkey, beef, or tofu. For gluten-free, use corn tortillas. Leftovers taste even better the next day.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Tex-Mex
Nutrition
- Serving Size: 2 enchiladas
- Calories: 350
- Sugar: 4
- Sodium: 700
- Fat: 12
- Saturated Fat: 5
- Carbohydrates: 28
- Fiber: 6
- Protein: 36
Keywords: high protein, chicken enchiladas, easy dinner, healthy, meal prep, Tex-Mex, quick, cottage cheese, Greek yogurt, family friendly
