Description
These High Protein Chicken Enchiladas With White Sauce are creamy, cheesy, and packed with flavor in every bite. Made with tender shredded chicken, black beans, corn, and a rich Greek yogurt–boosted white sauce, this comforting baked dish delivers serious protein while still feeling indulgent. Perfect for busy weeknights, meal prep, or feeding a hungry family.
Ingredients
Scale
For the Chicken Filling
- 2 lbs boneless, skinless chicken breasts (or shredded rotisserie chicken)
- 1 tablespoon olive oil
- 1 large yellow onion, finely diced
- 3 cloves garlic, minced
- 1 (4 oz) can diced green chilies, undrained
- 1 cup frozen corn kernels, thawed
- 1 (15 oz) can black beans, rinsed and drained
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- 1/2 cup shredded Monterey Jack or cheddar cheese
For the White Enchilada Sauce
- 1/2 cup unsalted butter
- 1/2 cup all-purpose flour
- 4 cups whole milk (or 2%)
- 1 cup low-sodium chicken broth
- 4 oz cream cheese, softened and cubed
- 1/2 cup plain Greek yogurt (or sour cream)
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (optional)
- Salt and freshly ground black pepper, to taste
For Assembling
- 12–14 large flour tortillas (8–10 inch)
- 2 cups shredded Monterey Jack or cheddar cheese blend
- Fresh chopped cilantro (optional)
- Extra Greek yogurt or sour cream (optional for serving)
Instructions
- Cook the Chicken:
Heat olive oil in a large skillet over medium-high heat. Season chicken with salt and pepper. Cook 5–7 minutes per side until internal temperature reaches 165°F. Rest 5 minutes, then shred. - Sauté Aromatics:
In the same skillet, cook diced onion for 5–7 minutes until softened. Add garlic and cook 1 minute. Stir in cumin, chili powder, and smoked paprika. - Prepare Filling:
Add shredded chicken, green chilies, corn, and black beans. Season to taste. Stir in 1/2 cup shredded cheese. Remove from heat. - Make the White Sauce:
In a saucepan, melt butter over medium heat. Whisk in flour and cook 1–2 minutes to form a roux. Gradually whisk in warm milk, then chicken broth. Simmer 5–7 minutes until thickened. - Finish Sauce:
Remove from heat. Whisk in cream cheese and Greek yogurt until smooth. Season with garlic powder, onion powder, cayenne, salt, and pepper. - Assemble Enchiladas:
Preheat oven to 375°F. Spread 1/2 cup sauce in a greased 9×13 baking dish. Fill each tortilla with chicken mixture and a sprinkle of cheese. Roll tightly and place seam-side down. - Top and Bake:
Pour remaining sauce over enchiladas. Sprinkle with 2 cups cheese. Bake 25–30 minutes until bubbly and golden. - Rest and Serve:
Let rest 5–10 minutes before serving. Garnish with cilantro and serve warm.
Notes
- Rotisserie chicken works great for a quick shortcut.
- Warm tortillas before rolling to prevent cracking.
- Sauce too thick? Add a splash of milk or broth.
- Can be assembled ahead and refrigerated up to 24 hours before baking.
- Freeze unbaked enchiladas up to 3 months.
- Prep Time: 25 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mexican-American
Nutrition
- Serving Size: 1–2 enchiladas
- Calories: 520 kcal
- Sugar: 6 g
- Sodium: 780 mg
- Fat: 28 g
- Saturated Fat: 15 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 5 g
- Protein: 35 g
- Cholesterol: 115 mg