Print

Print Recipe

Creamy, macro-friendly chicken enchiladas packed with shredded chicken, beans, cheese, and a rich enchilada sauce, made healthier with Greek yogurt and high-fiber tortillas for a quick and family-friendly meal.

Ingredients

Scale
  • 1/2 cup refried beans (120g)
  • 3/4 cup Greek yogurt (170g)
  • 1 Tbsp taco seasoning
  • 3 cups shredded chicken (280g)
  • 1.5 cups shredded Mexican cheese (168g), divided
  • 10 oz. can red enchilada sauce
  • 8 flour tortillas (8-inch), preferably high fiber

Instructions

  1. Preheat oven to 375°F and lightly spray a 9×13-inch baking dish with nonstick spray.
  2. If desired, warm tortillas by wrapping in a damp paper towel and microwaving 20–30 seconds or heating in a dry pan 15–20 seconds per side.
  3. If using canned or thawed chicken or wet vegetables, drain or pat dry to remove excess moisture.
  4. In a medium bowl, combine Greek yogurt, refried beans, and taco seasoning; stir until smooth.
  5. Fold shredded chicken and 1/2 cup of the shredded cheese into the bean-yogurt mixture; taste and adjust seasoning if needed.
  6. Lay out tortillas and divide the filling evenly among them (about 1/3 cup or 80g per tortilla).
  7. Roll each tortilla tightly and place seam-side down, side by side, in the prepared baking dish.
  8. Pour enchilada sauce evenly over the rolled tortillas.
  9. Sprinkle the remaining 1 cup of shredded cheese evenly over the sauce-covered enchiladas.
  10. Cover the baking dish with foil and bake at 375°F for 15–20 minutes until cheese is melted and bubbly; remove foil for the last 5–7 minutes (or broil briefly) to brown the cheese.
  11. Garnish with fresh cilantro before serving.

Notes

Warm tortillas before rolling to prevent cracking., Pour just enough sauce to coat; keep extra sauce separate when reheating to avoid soggy enchiladas., Stick to about 1/3 cup (80g) filling per tortilla to avoid splitting., Use freshly shredded cheese for better melting and texture., Drain wet ingredients like canned or frozen chicken and vegetables., Sauté vegetables before adding to reduce moisture and enhance flavor., Cover dish during most baking to keep moist; uncover or broil near end to brown cheese., Taste and adjust seasoning before assembling., For freezing, wrap unbaked or baked enchiladas tightly; freeze up to 3 months., Reheat frozen enchiladas by baking covered at 375°F, removing foil near the end for browning., Line baking dish with foil or spray to ease cleanup., Customize with jalapeños, hot sauce, or swap in cream cheese or sour cream.

Nutrition

Find it online: https://theproteincook.com/high-protein-chicken-enchiladas-30-minutes-7-ingredients/