High-Protein White Sauce Chicken Enchiladas Delight

November 12, 2025April 23, 2025 by Chef Owen

Ingredients

List of Ingredients

– 2 cups cooked, shredded chicken breast

– 1 cup low-fat cottage cheese

– 1 cup Greek yogurt

– 1 cup shredded low-fat mozzarella cheese

– 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)

Nutritional Information

These enchiladas are packed with protein. Each serving contains about 35 grams of protein. The low-fat cottage cheese and Greek yogurt boost the protein while keeping calories lower. The chicken adds even more protein, making this dish a great choice for muscle repair and growth. Each serving also offers healthy fats, fiber, and vitamins from the spinach and herbs.

Tips for Selecting High-Protein Ingredients

When choosing high-protein ingredients, look for fresh and lean options. Here are some tips:

– Chicken Breast: Opt for skinless chicken breast. It’s lean and has more protein.

– Cottage Cheese: Choose low-fat varieties. They give protein without too much fat.

– Greek Yogurt: Pick plain, low-fat Greek yogurt. It has a high protein content and is creamy.

– Cheeses: Select low-fat mozzarella or other low-fat cheeses to keep it healthy.

– Spices: Fresh spices add flavor without added calories. Use ground cumin and chili powder for a kick.

Picking the right ingredients makes your dish healthy and delicious.

Step-by-Step Instructions

Preparation Steps

Start by preheating your oven to 375°F (190°C). This gets it ready for the enchiladas. Next, gather your ingredients. You will need cooked chicken, cottage cheese, Greek yogurt, and some spices. Make sure to have everything handy.

Sautéing the Aromatics

In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic. Sauté them for about 3-4 minutes. You want them to soften and smell great. This step builds flavor for your enchiladas.

Assembling the Enchiladas

In a large bowl, mix the shredded chicken, sautéed onion, garlic, cottage cheese, Greek yogurt, cumin, chili powder, salt, and black pepper. Stir until everything is well combined.

Now, pour 1 cup of low-sodium chicken broth into a small saucepan and heat it. Once warm, add half of the shredded mozzarella cheese. Stir until it melts into a creamy sauce.

To assemble, warm 8 corn tortillas in the microwave. This makes them soft and easy to roll. Place 2-3 tablespoons of the chicken mixture in each tortilla. Add some chopped spinach on top before rolling them up tightly. Place the rolled enchiladas seam-side down in a lightly greased 9×13-inch baking dish.

Once all are in the dish, pour the creamy white sauce over the top. Make sure to cover them completely. Finally, sprinkle the remaining mozzarella cheese over the enchiladas.

Bake them in the preheated oven for 25-30 minutes. When done, the cheese should be bubbly and slightly golden. Let them cool for a few minutes, then garnish with fresh cilantro. Enjoy your delicious high-protein white sauce chicken enchiladas!

Tips & Tricks

Enhancing Protein Content

To boost the protein in your enchiladas, try adding beans. Black beans or pinto beans work well. You can mix them with the chicken for extra texture and flavor. Consider using shredded turkey instead of chicken for a change. Turkey is another lean, high-protein option. You can also add more cottage cheese or Greek yogurt to the filling. These creamy ingredients not only add protein but also improve texture.

Perfecting the Sauce Consistency

The key to a great white sauce is to achieve the right thickness. Start with low-sodium chicken broth and heat it gently. Gradually stir in half of the shredded mozzarella cheese until it melts. If your sauce seems too thin, let it simmer a bit longer. You can blend in more cottage cheese or Greek yogurt for a creamier texture. If it gets too thick, add a splash of chicken broth to loosen it.

Making Ahead of Time

You can prepare these enchiladas in advance. Assemble them completely, but do not bake them yet. Cover the dish tightly with plastic wrap. Store it in the fridge for up to 24 hours. When you’re ready to bake, remove the wrap and pour the sauce over the top. Bake as directed. This makes for easy weeknight dinners or meals for guests. You can also freeze the uncooked enchiladas for up to three months. Just remember to thaw them in the fridge before baking.

Variations

Spicy Version Ideas

If you want to add some heat, consider adding jalapeños. You can dice fresh jalapeños and mix them into the chicken filling. Another option is to use spicy salsa in place of the chicken broth. This adds a kick that pairs well with the creamy sauce. You can also sprinkle some crushed red pepper flakes on top before baking for extra spice.

Vegetarian Alternatives

For a meat-free version, swap the chicken for black beans or lentils. Both options are high in protein and offer great texture. You can also use sautéed mushrooms for a rich, earthy flavor. Add more chopped spinach or other veggies like bell peppers for added nutrition. Just make sure to keep the cottage cheese and Greek yogurt for creaminess.

Different Cheese Options

Cheese can change the flavor of your enchiladas. While low-fat mozzarella is great, you can try other cheeses too. Cheddar adds a sharp taste, while Monterey Jack brings a creamy texture. For a twist, consider using feta for a tangy kick. Mixing different cheeses can also create a unique flavor profile that you’ll love.

Storage Info

Storing Leftovers

After you enjoy your high-protein white sauce chicken enchiladas, store leftovers in the fridge. Use an airtight container to keep them fresh. They will last about 3 to 4 days. Make sure to cool them to room temperature first. This helps prevent moisture buildup.

Reheating Instructions

To reheat, preheat your oven to 350°F (175°C). Place the enchiladas in an oven-safe dish. Cover them with foil to keep them moist. Heat for about 15-20 minutes until warm. You can also microwave them. Place a single serving on a plate and cover it. Heat for 1-2 minutes, checking halfway.

Freezing Enchiladas

You can freeze these enchiladas for later enjoyment. After assembling, but before baking, wrap each enchilada tightly in plastic wrap. Then place them in a freezer-safe bag. They can last up to 3 months in the freezer. When ready to eat, thaw in the fridge overnight, then bake as usual.

FAQs

Can I use other types of cheese?

Yes, you can use other cheeses. Cheddar or pepper jack can add great flavor. Just choose a low-fat option to keep it healthy. Mix and match to find your favorite blend. Cheese adds creaminess and richness to your enchiladas.

How can I make these enchiladas dairy-free?

To make dairy-free enchiladas, swap cottage cheese and Greek yogurt for vegan options. Use almond or coconut yogurt as a base. Nutritional yeast can add a cheesy flavor without dairy. Be sure to check the labels for hidden dairy.

What are some toppings for my enchiladas?

Toppings can take your enchiladas to the next level! Here are some ideas:

– Fresh cilantro for a burst of flavor

– Diced tomatoes for freshness

– Sliced jalapeños for heat

– Avocado or guacamole for creaminess

– Sour cream or dairy-free alternatives for richness

Feel free to mix and match these toppings to suit your taste!

This blog post covered the key parts of making tasty enchiladas. We explored the best ingredients, with high-protein options. I shared simple steps from prep to assembly, making the process easy. Tips for enhancing flavor and storing leftovers will help you enjoy them longer.

Remember, you can customize your enchiladas however you like. Whether spicy or vegetarian, there’s always a way to make these fun. Enjoy your cooking adventur