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I’m going to let you in on a little secret for making the best enchiladas. This Protein Chicken Enchiladas recipe has a magic ingredient in the creamy sauce (like Greek yogurt or cottage cheese!) that makes it unbelievably rich AND loads it with protein. It’s my favorite healthy enchilada hack that makes this easy chicken enchilada recipe so satisfying, it keeps you full for hours!
What makes this protein chicken enchiladas recipe so perfect is how it packs serious nutrition into comfort food. Each serving has over 40g protein per serving using simple, healthy swaps like Greek yogurt and cottage cheese. This high protein chicken enchilada bake is perfect for meal prep weeknight dinner because it reheats beautifully and keeps you full for hours. Whether you’re building muscle, managing macros, or just want healthy protein chicken enchiladas that actually taste amazing, this recipe delivers.
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Why You’ll Love This Protein Chicken Enchiladas
1. Incredible Protein Without Sacrificing Flavor – These high protein chicken enchiladas cottage cheese give you restaurant-quality taste with 42g protein per serving. The cottage cheese blends in so well that no one will know it’s there, but it boosts the protein significantly while keeping the filling creamy and delicious.
2. Quick and Easy for Busy Nights – This is a true 30-minute meal from start to finish. Brown the chicken, mix the filling, roll the enchiladas, and bake. It’s one of those simple high protein dinner ideas that feels fancy but comes together so quickly you can make it on the busiest weeknights.
3. Perfect for Meal Prep and Macros – If you are meal prepping, this is ideal. Make a big batch on Sunday and you have high protein meal ideas easy to grab all week. Each enchilada has clear macros, making it perfect for anyone tracking their nutrition or working on muscle gain.
Ingredients for Protein Chicken Enchiladas
This best protein chicken enchiladas recipe uses smart ingredient swaps to maximize protein while keeping the authentic Mexican flavors you love. You’re making macro-friendly enchiladas that taste traditional.
What You’ll Need
For the Filling:
- 1.5 lbs ground chicken (or shredded chicken)
- 1 cup cottage cheese (full-fat or low-fat)
- 1 cup shredded cheddar cheese
- 1/2 cup plain Greek yogurt
- 1 can (4 oz) diced green chiles
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
For Assembly:
- 8-10 whole wheat or high-protein tortillas
- 2 cups red or green enchilada sauce
- 1 cup shredded cheese for topping
- Optional: black beans for bean and fiber boost
- Fresh cilantro for garnish
- Diced tomatoes and avocado for serving
Why These Ingredients Matter
Cottage Cheese for Protein Boost – This is the secret ingredient that makes these high protein enchiladas cottage cheese so special. Cottage cheese adds about 15g protein per cup while creating a creamy filling. When mixed with the other ingredients, it blends completely and just makes the filling rich and satisfying.
Ground Chicken or Shredded Chicken – Chicken breast is lean protein that’s perfect for muscle-boosting meals. Ground chicken works faster for weeknights, while shredded chicken from rotisserie is even easier. Either way, you’re getting quality protein that keeps you full.
Greek Yogurt Swap – Using Greek yogurt instead of sour cream doubles the protein while cutting fat. It adds the same tangy creaminess you expect from enchiladas but with way better macros. This is one of those healthy swaps that makes the dish better nutritionally without compromising taste.
Instructions for Making Protein Chicken Enchiladas
Step-by-Step Directions
Step 1: Preheat your oven to 375°F. Spray a 9×13 inch baking dish with cooking spray.
Step 2: If using ground chicken, cook it in a large skillet over medium-high heat for 6-8 minutes, breaking it up with a spoon until browned and cooked through. Season with cumin, chili powder, garlic powder, onion powder, salt, and pepper. If using shredded chicken, simply season it and warm it through.
Step 3: In a large bowl, combine the cooked chicken, cottage cheese, 1 cup shredded cheddar, Greek yogurt, and diced green chiles. Mix well until everything is combined.
Step 4: Spread 1/2 cup enchilada sauce on the bottom of the prepared baking dish.
Step 5: Warm the tortillas for 20 seconds in the microwave to make them more pliable and prevent cracking.
Step 6: Take one tortilla and add about 1/3 cup of the chicken filling down the center. Roll it tightly and place seam-side down in the baking dish. Repeat with remaining tortillas and filling.
Step 7: Pour the remaining enchilada sauce over the top of the rolled enchiladas, making sure they’re all covered.
Step 8: Sprinkle the remaining 1 cup of shredded cheese over the top.
Step 9: Bake for 20-25 minutes until the cheese is melted and bubbly and the edges are slightly golden.
Step 10: Let cool for 5 minutes, then garnish with fresh cilantro, diced tomatoes, and avocado if desired.
Hint: These protein-packed enchiladas are perfect for meal prep. Pack them with bisquick sausage egg and cheese muffins for a complete high protein day, or serve them after a hearty breakfast of crack breakfast casserole recipe for weekend meal prep sessions.
Top Tip
How Much Protein is in a Chicken Enchilada? – These enchiladas have about 40-42g protein per serving (2 enchiladas). Each individual enchilada has approximately 19-23 grams of protein depending on the exact ingredients and portion sizes. This makes them perfect for hitting your daily protein goals.
Don’t Skip Warming the Tortillas – Cold tortillas crack and break when you try to roll them. A quick 20-second microwave session makes them soft and pliable so you can roll them tightly without tearing. This step takes seconds but makes assembly so much easier.
Mix the Cottage Cheese Well – Blend the cottage cheese thoroughly with the other filling ingredients so it’s completely incorporated. You can even pulse it in a food processor for 10 seconds if you want it ultra-smooth. This ensures every bite is creamy without any cottage cheese texture.
Cover with Enough Sauce – Make sure all the tortillas are covered with enchilada sauce before baking. Any exposed tortilla edges will get hard and crunchy. A good coating of sauce keeps everything moist and flavorful.
My Protein Chicken Enchiladas Journey
I started making these when I was trying to eat more protein but got so tired of plain chicken and rice. I wanted comfort food that actually helped my nutrition goals instead of working against them. The first time I tried adding cottage cheese to enchiladas, I was skeptical it would taste good. But when I served them to Grandma, she had no idea there was cottage cheese in them until I told her. She said, “Jazzy, this is clever! You’re getting all that protein without making the food taste like diet food. That’s the secret to eating healthy long-term.”
She was absolutely right. Now these are one of my most-made recipes because they satisfy my Mexican food cravings while keeping my macros on track. They’re perfect for protein filled meals dinners and cheap protein packed meals since chicken and cottage cheese are both affordable. Every time I make them, I’m reminded that healthy eating doesn’t have to mean boring or bland. Sometimes the best nutrition comes wrapped in enchiladas with melted cheese on top.
Substitutions for Protein Chicken Enchiladas
High Protein Enchiladas Vegetarian – Replace the chicken with black beans, pinto beans, or a mix of beans and vegetables like bell peppers and zucchini. Add extra cottage cheese and Greek yogurt to maintain the high protein content. This makes amazing high protein enchiladas vegetarian that still deliver 25-30g protein per serving.
Low Carb High Protein Chicken Enchiladas – Use low-carb tortillas or skip the tortillas entirely and make this as an enchilada casserole. Layer the chicken mixture with sauce and cheese in the baking dish for a protein and veggie meals low carb option that cuts the carbs significantly.
High Protein Buffalo Chicken Enchiladas – Replace the enchilada sauce with buffalo sauce and ranch dressing. Use the same cottage cheese filling for high protein buffalo chicken enchiladas that are spicy and tangy. This is perfect if you want protein buffalo chicken enchiladas with a completely different flavor profile.
High Protein White Chicken Enchiladas – Use a white cream sauce or green chile sauce instead of red enchilada sauce. Add extra cheese for high protein white chicken enchiladas that are creamy and mild. This version is great for kids or anyone who prefers less spicy food.
Variations on Protein Chicken Enchiladas
High Protein Chicken Enchiladas Bowl – Skip the tortillas and serve all the ingredients in a bowl over rice or cauliflower rice. Top with enchilada sauce, cheese, and all your favorite toppings for a high protein chicken enchiladas bowl that’s perfect for meal prep.
High Protein Green Chile Chicken Enchiladas – Use green enchilada sauce and add extra green chiles for a New Mexican style version. The tangy green sauce is amazing with the cottage cheese filling and creates high protein green chile chicken enchiladas with incredible flavor.
High Protein Chicken Enchiladas Soup – Turn this into soup by adding the chicken mixture to a pot with enchilada sauce, chicken broth, and vegetables. Top with cheese and tortilla strips for high protein chicken enchiladas soup that’s perfect for cold weather.
Low Calorie High Protein Chicken Enchiladas – Use fat-free cottage cheese, reduced-fat cheese, and lean ground chicken breast. Skip extra cheese on top or use just a small amount. This creates low calorie high protein chicken enchiladas that are around 240 calories per enchilada while maintaining the protein.
High Protein Chicken Enchilada Bake Casserole – Layer torn tortillas with the chicken mixture and sauce like a lasagna for an enchilada casserole that’s easier to make. This high protein chicken enchilada bake feeds a crowd and is perfect for fast easy high protein meals, similar to how you’d make japanese souffle pancakes for breakfast meal prep but for dinner.
Equipment for Protein Chicken Enchiladas
9×13 Inch Baking Dish – This size is perfect for 8-10 enchiladas. Glass or ceramic works great and shows off those beautiful layers. Make sure it’s deep enough to hold all the sauce without overflowing.
Large Skillet – For cooking the ground chicken and mixing the filling. A 12-inch skillet gives you plenty of room to brown the meat evenly without crowding.
Mixing Bowl – A large bowl for combining the cottage cheese, chicken, and other filling ingredients. Make sure it’s big enough to mix everything thoroughly without making a mess.
Food Processor (Optional) – If you want ultra-smooth cottage cheese in the filling, pulse it in a food processor for 10 seconds. This completely eliminates any texture and makes it blend seamlessly into the filling.
Storage Tips for Protein Chicken Enchiladas
Refrigerator Storage – Store covered in the fridge for up to 5 days. These are perfect for picky meal prep because they reheat beautifully. Keep them in the baking dish covered with foil, or portion into individual containers.
Reheating Tips – Reheat in the oven at 350°F for 15-20 minutes covered with foil, or microwave individual portions for 2-3 minutes. Add a splash of water or extra enchilada sauce if they seem dry. The oven method keeps the texture best.
Freezer Storage – These freeze incredibly well for up to 3 months. Let them cool completely, then wrap tightly in plastic wrap and foil. You can freeze the whole pan or individual enchiladas. Thaw overnight in the fridge before reheating.
Meal Prep for the Week – Make these on Sunday for cheap clean meals all week. Portion into containers with some rice or beans and vegetables. Each container is a complete, balanced meal with tons of protein that keeps you satisfied.
Grandma’s Secret for Protein Chicken Enchiladas
Grandma taught me the most important trick for making these enchiladas taste authentic while keeping them healthy. “Jazzy,” she said while watching me prep one Sunday, “the secret is to season your chicken really well. When you’re using cottage cheese and Greek yogurt instead of heavy cream and sour cream, you need to make sure there’s enough flavor. Don’t be shy with the spices.”
She was absolutely right. When I started using twice as much cumin and chili powder as I thought I needed, the enchiladas transformed. Her other secret is to let the enchiladas sit for 5 minutes after baking before cutting into them. She says this lets the filling set up so they don’t fall apart when you serve them, and it gives the flavors time to meld together. These simple tricks make the difference between good healthy enchiladas and amazing muscle-boosting chicken enchiladas with 42g protein that taste like the real deal, similar to the perfection in easy strawberry pancakes but for dinner.
FAQ about Protein Chicken Enchiladas
How much protein is in a chicken enchilada?
These protein chicken enchiladas have about 19-23 grams of protein per enchilada, depending on the size and exact ingredients used. A typical serving of 2 enchiladas provides 40-42g of protein. Traditional enchiladas usually have only 10-15g protein per enchilada, so these are significantly higher due to the cottage cheese, Greek yogurt, and extra chicken.
How much protein is in a chicken tortilla?
A regular flour tortilla has about 3-4g protein, while a whole wheat tortilla has 4-5g protein. High-protein tortillas (available at most grocery stores) can have 8-10g protein per tortilla. The tortilla contributes a small amount to the total protein, with most coming from the chicken, cottage cheese, and Greek yogurt in the filling.
Are enchiladas good for muscle gain?
Yes, these high protein chicken enchiladas are excellent for muscle gain! With 40-42g protein per serving, they provide the protein your muscles need to recover and grow after workouts. The combination of lean chicken, cottage cheese, and Greek yogurt gives you complete protein with all essential amino acids. They also provide carbs for energy and healthy fats, making them a balanced muscle-building meal.
What to eat with chicken enchiladas healthy?
Serve these with Mexican rice or cauliflower rice, black beans for extra fiber and protein, a simple side salad, roasted vegetables, or fresh pico de gallo and guacamole. For a complete high protein day, pair them with protein-rich breakfast options. Keep sides simple and veggie-focused to balance the richness of the enchiladas while maintaining your healthy eating goals.
Conclusion
These Protein Chicken Enchiladas are proof that healthy comfort food can be absolutely delicious. It’ll be our little secret that the creamiest, dreamiest part of this dish is also the healthiest. It’s amazing what a clever little ingredient swap can do to transform a family favorite!
If you love Mexican food, check out these classic Chicken Enchiladas from Allrecipes for a traditional version.
Give this protein chicken enchiladas recipe a try and let me know what you think. Grandma and I love hearing about your high protein meal prep wins!
Grandma’s ‘Secret’ Protein Chicken Enchiladas
Equipment
- 1 9×13-inch baking dish A glass or ceramic one works beautifully.
- 1 Large skillet For browning the chicken.
- 1 Large mixing bowl
Ingredients
For the Filling
- 1.5 lbs ground chicken You can also use shredded rotisserie chicken.
- 1 cup cottage cheese Full-fat is my secret for creaminess!
- 1 cup shredded cheddar cheese
- 1/2 cup plain Greek yogurt Replaces sour cream for a protein boost.
- 1 can (4 oz) diced green chiles
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt Or to your taste.
- 1/4 teaspoon black pepper
For Assembly
- 8 high-protein tortillas Whole wheat tortillas work great too.
- 2 cups red enchilada sauce Divided
- 1 cup shredded cheese For that perfect golden top.
- Fresh cilantro Optional, for garnish.
- Diced tomatoes Optional, for garnish.
- Avocado Optional, for garnish.
Instructions
- First, let's get the oven warm. Preheat your oven to 375°F (190°C). Grandma always said to have your 'station' ready. Grab your [9×13 inch baking dish] and pour about [1/2 cup red enchilada sauce] on the bottom. Spread it around to coat; this keeps our enchiladas from sticking
- Now for the flavor. Heat your [Large skillet] over medium-high heat. Add the [1.5 lbs ground chicken] and cook for 6-8 minutes, breaking it up until it's browned. This is Grandma's biggest secret: 'Jazzy, don't be shy with the spices! That's the heart of the dish.' Add the [1 teaspoon cumin], [1 teaspoon chili powder], [1/2 teaspoon garlic powder], [1/2 teaspoon onion powder], [1/2 teaspoon salt], and [1/4 teaspoon black pepper]. Stir it all in until that chicken smells incredible
- Here's the magic trick! In your [Large mixing bowl], combine the cooked chicken, [1 cup cottage cheese], [1 cup shredded cheddar cheese], [1/2 cup plain Greek yogurt], and the [1 can (4 oz) diced green chiles]. Mix it until it's all creamy and wonderful. You won't even see the cottage cheese, I promise! Even Grandma was fooled the first time.
- Time to roll. Warm your [8 high-protein tortillas] in the microwave for 20 seconds (wrapped in a damp paper towel) so they don't crack. Lay one tortilla flat, add about 1/3 cup of the chicken filling down the center, and roll it up snugly. Place it seam-side down in your prepared baking dish. Just line them up like little soldiers!
- Let's finish this. Pour the remaining [1.5 cups red enchilada sauce] all over the top. Make sure every corner is covered! Now, sprinkle generously with that last [1 cup shredded cheese]. Bake for 20-25 minutes, until the cheese is melted, bubbly, and getting those perfect golden-brown edges
- I know it's hard, but let them rest for 5 minutes! Grandma always said this lets the filling 'settle' so they don't fall apart when you serve them. Garnish with [Fresh cilantro], [Diced tomatoes], or [Avocado] and enjoy the compliments!
Notes
- Grandma’s Tip: “Grandma always insisted the secret to ‘healthy’ food tasting good is to never be shy with seasoning. Make sure your chicken is packed with flavor before you add the creamy ingredients!”
- Tortilla Tip: “Don’t skip warming the tortillas! Cold tortillas will crack and break when you roll them. A few seconds in the microwave makes all the difference.”
- Storage: “Leftovers are fantastic for meal prep! Store covered in the fridge for up to 4 days. Reheat in the oven at 350°F or in the microwave.”
- For a Smoother Sauce: “If you’re worried about the cottage cheese texture, you can blend it in a food processor for 10 seconds before mixing it into the filling. It’ll be perfectly smooth!”
