38g Protein Chicken Enchiladas with Dreamy White Sauce

This protein-packed twist on classic enchiladas swaps heavy red sauce for a silky white sauce and leans into lean shredded chicken so each serving delivers about 38 g of protein. It’s a satisfying, family-friendly dish that works for dinner tonight or for meal prep. If you enjoy bold, high-protein poultry dishes, you might also like this high-protein white chicken chili for more ideas.

Serves: 4 | Protein: ~38 g per serving (approximate)

Ingredients

2 tablespoons olive oil
1 medium yellow onion, finely chopped
3 cloves garlic, minced
1.5–2 lbs cooked chicken breast, shredded (about 24–28 oz cooked)
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon smoked paprika (optional)
Salt and pepper, to taste
8 large whole-wheat or high-protein tortillas (8–10-inch)
1.5 cups shredded Monterey Jack or mozzarella cheese, divided
Fresh cilantro, chopped, for garnish

White Sauce (Dreamy):

2 tablespoons butter
2 tablespoons all-purpose flour
1.5 cups low-sodium chicken broth
1/2 cup low-fat sour cream or Greek yogurt
4 oz cream cheese, softened
Juice of 1/2 lime
1/4 teaspoon cayenne (optional)
Salt and pepper, to taste

Directions

Preheat oven to 375°F (190°C). Grease a 9×13 baking dish.
In a large skillet, heat olive oil over medium heat. Sauté onion until translucent, 4–5 minutes. Add garlic and cook 30 seconds. Stir in cumin, chili powder, smoked paprika, salt, and pepper.
Add shredded chicken to the skillet and toss with the spices until well coated and warmed through. Remove from heat.
Make the white sauce: In a medium saucepan, melt butter over medium heat. Whisk in flour and cook 1–2 minutes (don’t brown). Gradually whisk in chicken broth until smooth and thickened, 3–4 minutes. Reduce heat; whisk in cream cheese until melted and smooth. Remove from heat and whisk in sour cream (or Greek yogurt), lime juice, cayenne, salt, and pepper. Taste and adjust seasoning.
Assemble enchiladas: Spoon about 1/3 cup of the white sauce into the bottom of the baking dish. Place roughly 1/2 cup of seasoned chicken and 2 tablespoons of cheese in each tortilla, roll tightly, and place seam-side down in the dish. Repeat with all tortillas.
Pour remaining white sauce evenly over the rolled enchiladas and sprinkle the remaining cheese on top.
Bake uncovered for 18–22 minutes, until sauce is bubbly and cheese is lightly golden. Let rest 5 minutes before serving. Garnish with chopped cilantro and a squeeze of lime if desired.

Nutrition Notes & Protein Breakdown

The recipe uses a large amount of shredded chicken breast and whole-wheat tortillas to boost protein. With ~24–28 oz cooked chicken divided by 4 servings, plus cheese and tortillas, you’ll get roughly 38 g protein per serving.
If you want higher protein, use higher-protein tortillas or add a scoop of unflavored protein powder into the white sauce roux (blend carefully), or swap in extra chicken.
To lower calories: use reduced-fat cream cheese and Greek yogurt, and lighter cheese.

Meal Prep & Storage Tips

These enchiladas reheat beautifully. Cool completely, cover tightly, and refrigerate for up to 4 days. Reheat covered at 325°F (160°C) for 15–20 minutes, or microwave individual portions.
To freeze: assemble in a freezer-safe dish, freeze uncovered for 1–2 hours, then wrap tightly with foil and plastic wrap. Freeze up to 3 months. Thaw overnight in the fridge before baking.
For variation and convenience, shred a rotisserie chicken or poach breasts in advance.

Variations & Serving Ideas

Add veggies: sautéed bell peppers, spinach, or corn can be mixed into the chicken for extra fiber and color.
Make it spicy: stir chopped green chiles or a few dashes of hot sauce into the white sauce.
For a different flavor profile that still keeps protein front-and-center, try pairing this idea with rice bowls — a similar creamy concept appears in the Creamy Cajun Chicken Rice Bowls if you want inspiration for meal-prep friendly sides.

Conclusion

If you’d like a tangy, green-sauce alternative to try next, check out this Salsa Verde Chicken Enchiladas Meal Prep for another make-ahead enchilada option: Salsa Verde Chicken Enchiladas Meal Prep.