High Protein Chicken Enchiladas Recipe (40g Protein Per Serving!)

Let me guess—you’re trying to eat more protein but you’re tired of boring chicken and rice? Yeah, me too. That’s exactly why I created these high protein chicken enchiladas, and honestly, they’ve become my secret weapon for staying on track without feeling like I’m eating “diet food.”

Here’s the deal: these enchiladas pack about 40 grams of protein per serving while still tasting like comfort food. I’m talking real cheese, a creamy sauce made with Greek yogurt, and all the flavors you love about enchiladas—just engineered to actually fuel your body properly.

I meal prep these every week, and they never get old. Whether you’re hitting the gym, watching your macros, or just want a healthier version of your favorite Mexican dish, these are it. No sad desk lunches here—just delicious, protein-packed enchiladas that happen to be good for you.

Why You’ll Love This Recipe

Serious Protein Power – Each serving delivers about 40 grams of protein. That’s more than most protein shakes, and it actually tastes like real food. Perfect for post-workout meals, muscle building, or just keeping you full and satisfied for hours.

Healthier Without Sacrificing Flavor – Greek yogurt instead of sour cream, lean chicken breast, reduced-fat cheese—all the smart swaps that still taste amazing. You won’t feel like you’re eating a “healthy” version of anything. You’ll just think these are damn good enchiladas.

Meal Prep Champion – Make a batch on Sunday, and you’ve got high-protein lunches or dinners sorted for the week. They reheat perfectly, and honestly, they taste even better the next day when the flavors have melded together.

Flexible Protein Options – Use chicken breast, ground chicken, or ground turkey. All work beautifully and keep that protein count high. I’ve even made these with canned chicken when I was in a pinch, and they still turned out great.

Lower Calorie, Higher Satisfaction – These clock in around 380 calories per serving but keep you full way longer than regular enchiladas. That’s the power of protein, my friend.

Kid-Approved Nutrition – Sneaking extra protein into your kids’ meals? These enchiladas are cheesy enough that they won’t even realize they’re eating something healthy. Win-win.

Ingredients

Here’s what you need to make these protein-packed enchiladas. Clean ingredients, big results.

For the High Protein Enchiladas:

• 2 lbs boneless skinless chicken breast (or 1.5 lbs ground chicken/turkey)
• 12 whole wheat or high-protein tortillas (8-inch)
• 2 cups reduced-fat Mexican cheese blend (or part-skim mozzarella)
• 1 can (4 oz) diced green chiles
• ½ cup black beans, drained and rinsed (optional extra protein)
• ¼ cup fresh cilantro, chopped
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ½ teaspoon garlic powder
• Salt and pepper to taste

For the High Protein Sauce:

• 2 cups plain Greek yogurt (non-fat or 2% works great)
• 1 cup chicken broth (low-sodium)
• 1 can (8 oz) tomato sauce (no added sugar)
• 2 tablespoons taco seasoning (low-sodium if possible)
• 1 teaspoon cumin
• ½ teaspoon garlic powder
• Salt and pepper to taste

Optional High Protein Toppings:

• Extra Greek yogurt (instead of sour cream)
• Cottage cheese (surprisingly delicious and adds 14g protein per ½ cup)
• Diced chicken breast
• Fresh cilantro and lime

Key Ingredient Notes:

Greek Yogurt Game Changer – This is your protein MVP. Plain Greek yogurt has double the protein of sour cream with way less fat. It adds creaminess and tanginess just like sour cream, but it’s actually good for you. Use 2% for best flavor—non-fat works but can be slightly more tart.

Chicken Breast vs Ground – Chicken breast is leaner and has slightly more protein, but ground chicken or turkey is easier and faster. Both work perfectly. If using ground meat, buy the leanest version you can find (93/7 or 99/1).

High-Protein Tortillas – Look for tortillas with extra protein and fiber. Some brands pack 10-12g of protein per tortilla. If you can’t find them, whole wheat tortillas are still better than regular flour ones.

Reduced-Fat Cheese – You’re cutting calories and fat but keeping the protein. Part-skim mozzarella or reduced-fat Mexican blend work great. The cheese still melts beautifully and tastes delicious.

Black Beans Bonus – Adding black beans bumps up the protein and fiber even more. Plus, they taste great and add texture.

How to Make High Protein Chicken Enchiladas

Let’s build some muscle while we build these enchiladas. 🙂

Step 1: Cook Your Protein

For Chicken Breast: Season the chicken breasts with cumin, chili powder, garlic powder, salt, and pepper. You can either grill them, bake them at 400°F for 20-25 minutes, or poach them in simmering water for 15-18 minutes until cooked through (internal temp 165°F). Let them rest for 5 minutes, then shred with two forks.

For Ground Chicken/Turkey: Heat a large skillet over medium-high heat. Add the ground meat and break it up with a wooden spoon. Season with cumin, chili powder, garlic powder, salt, and pepper. Cook for 8-10 minutes until browned and cooked through, breaking it into small crumbles. Drain any excess fat.

Pro tip: Season aggressively. Lean meat can be bland if you’re timid with the spices.

Step 2: Make the High Protein Sauce

In a medium bowl, whisk together the Greek yogurt, chicken broth, tomato sauce, taco seasoning, cumin, and garlic powder. Season with salt and pepper to taste.

The sauce should be smooth and pourable—kind of like a thin gravy. If it’s too thick, add a splash more chicken broth. If you want it richer, use less broth or add an extra dollop of Greek yogurt.

Pro tip: Let this sit for 5-10 minutes while you prep everything else. The flavors will blend together and it gets even better.

Step 3: Prep Your Baking Dish

Preheat your oven to 375°F (190°C). Spray a 9×13-inch baking dish with cooking spray. Spread about ½ cup of the protein sauce on the bottom of the dish.

Step 4: Mix the Filling

In a large bowl, combine your cooked shredded chicken (or ground meat), 1 cup of the cheese, the diced green chiles, black beans (if using), half the cilantro, and about ½ cup of the protein sauce. Mix it all together until well combined.

Taste it! This is your filling, so it should taste good on its own. Adjust seasoning if needed.

Step 5: Assemble the Enchiladas

Take a tortilla and add about ⅓ cup of the chicken mixture down the center. Roll it up tightly and place it seam-side down in your prepared baking dish. Repeat with the remaining tortillas until all your filling is used up.

Pack them in there snugly—they should be touching. This helps them hold their shape and keeps them moist while baking.

Step 6: Add Sauce and Cheese

Pour the remaining protein sauce evenly over all the enchiladas, making sure every tortilla gets covered. This keeps them from drying out and adds all that creamy goodness. Sprinkle the remaining 1 cup of cheese over the top.

Step 7: Bake to Perfection

Cover the baking dish with foil (spray the underside with cooking spray so the cheese doesn’t stick) and bake for 20 minutes. Remove the foil and bake for another 10-15 minutes until the cheese is melted, bubbly, and starting to get golden spots.

Step 8: Garnish and Devour

Let the enchiladas rest for about 5 minutes before serving. Garnish with the remaining cilantro, maybe some extra Greek yogurt, fresh lime juice, or even some cottage cheese if you’re really trying to max out that protein. Then dig in and enjoy your gains!

What to Serve With High Protein Chicken Enchiladas

Keep the high-protein, healthy vibe going with these sides.

Cilantro Lime Cauliflower Rice – All the flavor of regular rice with way more nutrients and fewer calories. Plus, it keeps the meal low-carb if that’s your thing.

Black Beans or Refried Beans – More protein, more fiber, more deliciousness. Season them well and they’re the perfect complement.

Greek Yogurt with Salsa – Instead of sour cream and salsa, mix Greek yogurt with your favorite salsa. It’s tangy, creamy, and packs extra protein.

Simple Side Salad – Lettuce, tomatoes, and a lime vinaigrette. Keep it fresh and light to balance the richness of the enchiladas.

Grilled Vegetables – Zucchini, bell peppers, and onions add nutrients without adding many calories. Plus, the char flavor is amazing with enchiladas.

Cottage Cheese – I know this sounds weird, but cottage cheese on the side or even on top of enchiladas is surprisingly good and adds serious protein. Give it a try!

Storage Tips

These are literally made for meal prep. Here’s how to store them properly.

Refrigerator Storage:

Let the enchiladas cool completely, then cover the baking dish tightly with foil or divide into individual meal prep containers. They’ll keep in the fridge for 4-5 days.

Reheating:

Microwave individual servings for 1.5-2 minutes until heated through. For the whole dish, cover with foil and reheat in a 350°F oven for about 25 minutes.

Meal prep tip: I like to portion these out into individual containers right after they cool. That way I can just grab one and go. Each container is a complete, high-protein meal ready when you are.

Freezer Storage:

These freeze beautifully! Assemble the enchiladas completely (sauce, cheese, everything) but don’t bake them. Wrap the dish tightly with plastic wrap, then foil. Freeze for up to 3 months.

To bake from frozen: Thaw overnight in the refrigerator, then bake as directed. You might need to add 5-10 extra minutes to the baking time.

Pro tip: You can also freeze already-baked enchiladas. Cool completely, wrap well, and freeze. Reheat from frozen in the oven at 350°F for about 45-50 minutes covered with foil.

Final Thoughts

These high protein chicken enchiladas prove that eating for your goals doesn’t mean suffering through boring food. You can absolutely have comfort food that also fuels your body properly—it just takes a few smart swaps and the right approach.

I’ve been making these weekly for months now, and they never disappoint. Whether I’m coming home from the gym, need a quick lunch between meetings, or just want something filling that won’t derail my nutrition goals, these are my go-to.

So if you’re tired of the same old chicken and veggies, give these a shot. Your muscles (and your taste buds) will thank you. 🙂