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- 2 cups cooked shredded chicken breast - 1 cup low-fat cottage cheese - 1 cup Greek yogurt - 1 cup shredded low-fat mozzarella cheese, divided - 8 small corn tortillas - 1 tablespoon olive oil - 1 small onion, finely chopped - 2 cloves garlic, minced - 1 teaspoon ground cumin - 1 teaspoon chili powder - 1/2 teaspoon salt - 1/4 teaspoon black pepper - 1 cup fresh spinach, chopped - 1 cup low-sodium chicken broth - 1/4 cup fresh cilantro, chopped (for garnish) Gathering the right ingredients is key for great enchiladas. Start with cooked shredded chicken breast. This forms the base of your filling. You can use chicken you cooked or even rotisserie chicken for speed. Low-fat cottage cheese and Greek yogurt add creaminess and protein. They replace heavy cream and make the dish lighter. You'll also need shredded low-fat mozzarella cheese, which melts beautifully on top. For the tortillas, I suggest corn. They are gluten-free and hold up well. Next, gather your seasonings. Olive oil helps sauté the onion and garlic. Use a small onion and two cloves of garlic for flavor. Ground cumin and chili powder add warmth and depth. Don't forget salt and black pepper to taste! Finally, for a fresh touch, add chopped spinach and cilantro. The spinach adds nutrition and color. Cilantro is a great garnish that brightens up the dish. With these ingredients ready, you're set to create a delicious, high-protein meal! {{ingredient_image_2}} - Preheat oven to 375°F (190°C). - In a large skillet, heat olive oil over medium heat. - Add finely chopped onion and minced garlic. - Sauté for 3 to 4 minutes until the onion is soft and fragrant. - In a large bowl, combine shredded chicken and sautéed onion and garlic. - Add cottage cheese, Greek yogurt, ground cumin, chili powder, salt, and black pepper. - Stir until all ingredients are mixed well and look creamy. - In a small saucepan, add chicken broth and bring it to a gentle simmer. - Gradually whisk in half of the mozzarella cheese. - Stir until the cheese melts into a smooth sauce. - Warm tortillas in the microwave for 20 to 30 seconds to make them soft. - Place 2 to 3 tablespoons of the chicken filling in each tortilla. - Add a sprinkle of chopped spinach, then roll them up tightly. - Place the rolled tortillas seam-side down in a baking dish. - Pour the creamy sauce over the enchiladas, covering them completely. - Sprinkle the remaining mozzarella cheese on top. - Bake for 25 to 30 minutes until the cheese is bubbly and golden brown. - Let the enchiladas cool for a few minutes before serving. - Garnish with freshly chopped cilantro for a pop of color. - Tips for selecting the best chicken: Always go for fresh, high-quality chicken breast. Look for meat that is pink and firm. Avoid any chicken with a gray tint or unpleasant smell. For a quicker option, rotisserie chicken works great too. - How to enhance the creaminess of the sauce: Use a mix of low-fat cottage cheese and Greek yogurt. This blend gives a rich texture. If you want it even creamier, add a little more mozzarella cheese. Whisk the sauce well until it's smooth. - Best practices for rolling enchiladas: Warm the tortillas in the microwave for about 20-30 seconds. This makes them soft and easy to roll. Place 2-3 tablespoons of filling in the center and fold it tightly. Make sure the seam is down when you place them in the dish. - Avoiding soggy tortillas: To keep tortillas crisp, do not soak them in sauce before baking. Instead, pour the sauce over the top once the enchiladas are assembled. This helps them stay firm and delicious. - Pairing with sides or salads: These enchiladas taste great with a fresh salad or black beans on the side. You can also serve them with a light avocado salad for extra flavor. - Presentation tips for a visually appealing dish: Serve enchiladas in the baking dish for a rustic look. Garnish with fresh cilantro and add lime wedges on the side. This adds color and brightness to your meal. Pro Tips Warm the Tortillas: Warming the tortillas before filling makes them more pliable and easier to roll without tearing. Add More Greens: Feel free to include additional vegetables such as bell peppers or zucchini in the filling for extra nutrients and flavor. Customize the Heat: If you prefer a spicier kick, add diced jalapeños or a dash of hot sauce to the filling or sauce. Make Ahead: Assemble the enchiladas a day in advance and store them in the refrigerator, then bake them when ready to serve. {{image_4}} You can switch out chicken for turkey. Turkey gives you similar protein. If you want a plant-based option, use tofu or tempeh. Both are great choices. You can also add beans or lentils to boost nutrition. Black beans or pinto beans add fiber and protein. They make your enchiladas heartier and more filling. You can play with flavors by using different cheeses. Try pepper jack for a spicy twist. Cream cheese can make your sauce richer. You can also add spices to kick up the heat. Jalapeños or crushed red pepper work well. A sprinkle of smoked paprika can add depth. Each change will give your dish a new taste. If you need gluten-free options, use corn tortillas. They hold up well and taste great. For a dairy-free sauce, use a nut-based milk. Almond or cashew milk can replace chicken broth. You can also use dairy-free cheese to keep it creamy. These swaps keep the enchiladas tasty for everyone. To keep your enchiladas fresh, follow these guidelines: - Store leftovers in the fridge within two hours of cooking. - Use airtight containers to prevent moisture loss. - Label containers with the date to track freshness. When you want to enjoy your enchiladas again, try these methods: - Use the oven. Preheat it to 350°F (175°C) and bake for 15-20 minutes. - Cover with foil to keep them moist. - You can also microwave them. Heat on medium power for 1-2 minutes. Make sure to check that they are hot all the way through. If you want to save some enchiladas for later, follow these steps: - Wrap each enchilada tightly in plastic wrap. - Place them in a freezer-safe bag or container. - They can stay in the freezer for up to three months. To thaw, move them to the fridge overnight before reheating. Enjoy your delicious meal anytime! Can I use rotisserie chicken instead of cooked chicken breast? Yes, using rotisserie chicken is a great choice. It saves time and adds flavor. Just shred it and use it in the recipe. How do I make enchiladas spicy? To add spice, use diced jalapeños or extra chili powder. You can also try hot sauce in the filling. Adjust to your taste. What is the protein content per serving? Each serving has about 30 grams of protein. This comes from the chicken, cottage cheese, and Greek yogurt. Great for a protein boost! Can I prepare the filling in advance? Yes, you can prepare the filling a day ahead. Keep it in the fridge until you are ready to assemble. How can I make these enchiladas a meal prep option? To meal prep, assemble the enchiladas and store them in the fridge. You can bake them when you're ready to eat. What if I don't have Greek yogurt? If you don’t have Greek yogurt, use sour cream. It will give a similar creamy texture and taste. Can I skip the oven and make these on the stove? You can make them on the stove! Just heat them in a covered skillet over low heat until warm. This blog post covered a delicious enchilada recipe that is both healthy and easy to make. We explored key ingredients, step-by-step instructions, and helpful tips to ensure success. You learned how to customize flavors and variations to suit your taste. With the right storage methods and reheating tips, your enchiladas can stay fresh and tasty for longer. Enjoy making this dish for family or friends. It’s a great way to share good food and create wonderful memories.

High-Protein White Sauce Chicken Enchiladas

Delicious and healthy chicken enchiladas made with a creamy white sauce and packed with protein.
Print Recipe Pin Recipe
Course Main Course
Cuisine Mexican
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 cups cooked, shredded chicken breast
  • 1 cup low-fat cottage cheese
  • 1 cup Greek yogurt
  • 1 cup shredded low-fat mozzarella cheese, divided
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 8 small corn tortillas
  • 1 cup fresh spinach, chopped
  • 1 cup low-sodium chicken broth
  • 1/4 cup fresh cilantro, chopped (for garnish)

Instructions
 

  • Preheat Oven: Set your oven to 375°F (190°C) to get it ready for baking.
  • Sauté Aromatics: In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic to the pan, sautéing for about 3-4 minutes until the onion becomes translucent and fragrant.
  • Mix Filling: In a large mixing bowl, combine the shredded chicken, the sautéed onion and garlic mixture, cottage cheese, Greek yogurt, ground cumin, chili powder, salt, and black pepper. Stir thoroughly until all ingredients are evenly mixed and well combined.
  • Prepare Creamy Sauce: In a small saucepan, pour in the chicken broth and bring it to a gentle simmer. Gradually whisk in half of the shredded mozzarella cheese, stirring continuously until it melts into a smooth, creamy sauce. Remove from heat once combined.
  • Prepare Baking Dish: Lightly coat a 9x13-inch baking dish with cooking spray to prevent sticking.
  • Assemble Enchiladas: To make the tortillas easier to handle, warm them slightly in the microwave for about 20-30 seconds. Place 2-3 tablespoons of the chicken filling down the center of each tortilla and add a sprinkle of chopped spinach on top. Roll the tortillas tightly, then arrange seam-side down in the prepared baking dish.
  • Top with Sauce: Once all the enchiladas are rolled and in the dish, pour the creamy white sauce evenly over the top, ensuring they are well covered. Sprinkle the remaining shredded mozzarella cheese over the sauce.
  • Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the cheese on top is bubbly and golden brown.
  • Cool and Garnish: Once baked, remove the enchiladas from the oven and allow them to cool for a few minutes. Before serving, garnish with freshly chopped cilantro for a touch of color and flavor.

Notes

Serve the enchiladas directly from the baking dish, and consider adding a wedge of lime on the side for an extra citrusy kick.
Keyword chicken, enchiladas, healthy, high-protein