Name: High Protein Chicken Enchilada
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Cuisine: Mexican
Ingredients: 2 lbs boneless, skinless chicken breasts; 1 tbsp olive oil; 1 medium onion, chopped; 2 cloves garlic, minced; 1 red bell pepper, chopped; 1 green bell pepper, chopped; 1 (15 ounce) can black beans, rinsed and drained; 1 (15 ounce) can corn, drained; 1 (10 ounce) can diced tomatoes and green chilies, undrained; 1 packet (1 ounce) taco seasoning; 1/2 cup chicken broth; 1/4 cup chopped cilantro; Salt and pepper to taste; 10–12 whole wheat tortillas (6-inch size); 2 cups enchilada sauce; 2 cups shredded Mexican cheese blend (reduced-fat); Optional toppings: Greek yogurt, avocado slices, chopped green onions

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High Protein Chicken Enchilada: A Delicious and Healthy Recipe

A friendly, protein-forward take on a classic comfort dish, these enchiladas load up lean shredded chicken, beans, corn, and veggies for a satisfying dinner that keeps you full longer. They’re simple to assemble, family-friendly, and easy to customize for extra heat, lower fat, or more fiber. If you appreciate bold flavors without the guilt, this is a weeknight winner — and for another bold chicken dish to try sometime, check out this Bang Bang Chicken recipe for contrast and inspiration.

Why make this recipe
If you’re tired of bland, carb-heavy weeknight meals, this recipe is perfect because it balances high-quality protein with fiber-rich beans and whole-wheat tortillas, giving you a filling meal that supports muscle recovery and steady energy levels. The flavors are bright and familiar (taco seasoning, cilantro, tomatoes with chilies), but the whole-wheat tortillas and reduced-fat cheese keep it lighter than the restaurant version. Finally, it’s extremely adaptable — scale it for meal prep, freeze for later, or jazz up one panful for guests.

Step-by-Step Guide to Making High Protein Chicken Enchilada

Overview of the method
This recipe is built around shredding cooked chicken and simmering it with vegetables, beans, corn, and a touch of chicken broth and taco seasoning to make a moist, flavorful filling. The filling is rolled in warmed whole-wheat tortillas, lined into a baking dish, topped with enchilada sauce and cheese, then baked until bubbly.

Ingredients

2 lbs boneless, skinless chicken breasts
1 tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can corn, drained
1 (10 ounce) can diced tomatoes and green chilies (like Rotel), undrained
1 packet (1 ounce) taco seasoning
1/2 cup chicken broth
1/4 cup chopped cilantro
Salt and pepper to taste
10–12 whole wheat tortillas (6-inch size)
2 cups enchilada sauce (store-bought or homemade)
2 cups shredded Mexican cheese blend (reduced-fat)
Optional toppings: Greek yogurt (plain, non-fat), avocado slices, chopped green onions

Directions

Cook the chicken: Place the chicken breasts in a large pot and cover with water. Bring to a boil, then reduce heat and simmer for about 15–20 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Alternatively, bake the chicken at 375°F (190°C) for about 20–25 minutes, or use leftover cooked chicken or rotisserie chicken to save a lot of time.
Shred the chicken: Once cooked, let the chicken cool slightly, then shred it using two forks or a stand mixer with the paddle attachment. If using a stand mixer, use short bursts and watch carefully to avoid over-shredding into a paste.
Sauté the aromatics: While the chicken cooks (or after, if using pre-cooked chicken), heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute, until fragrant.
Add peppers: Add the chopped red and green bell peppers to the skillet and cook until they’re slightly softened, about 5–7 minutes. You want them tender-crisp so they still have texture after baking.
Combine filling: Add the shredded chicken, black beans, corn, and the undrained diced tomatoes with green chilies to the skillet. Stir in the taco seasoning and chicken broth, then bring to a simmer. Cook for about 10–15 minutes, stirring occasionally, to let the flavors meld and the liquid reduce slightly.
Finish the filling: Stir in the chopped cilantro and season with salt and pepper to taste. Taste and adjust — if you like more heat, add a pinch of cayenne or some chopped jalapeño; if it’s too dry, add a splash more chicken broth.
Preheat oven and prep dish: Preheat your oven to 375°F (190°C). Pour about 1/2 cup of the enchilada sauce into the bottom of a 9×13-inch baking dish and spread it evenly to coat the pan.
Warm tortillas: Warm tortillas to make them pliable: microwave a stack for a few seconds, or wrap individual tortillas in a damp paper towel and microwave for about 30 seconds. A dry skillet over medium heat for a few seconds per side also works and adds a little char flavor.
Assemble enchiladas: Spoon about 1/2 cup of the chicken filling into the center of each warmed tortilla. Roll each tortilla tightly and place seam-side down into the prepared baking dish, arranging them close together so they don’t unroll while baking.
Top and bake: Pour the remaining enchilada sauce evenly over the rolled enchiladas, then sprinkle the shredded reduced-fat Mexican cheese blend over the top. Bake in the preheated oven for 20–25 minutes, or until the cheese is melted and bubbly and the enchiladas are heated through.
Rest and serve: Remove the enchiladas from the oven and let them rest for a few minutes before serving. Garnish with dollops of Greek yogurt, avocado slices, and chopped green onions as desired.

Notes on timing and shortcuts

Use rotisserie chicken or leftover shredded chicken to cut active time to about 20–30 minutes.
If you prefer a saucier casserole, increase the enchilada sauce by 1/2 cup.
To make this gluten-free, use corn tortillas and verify your taco seasoning and enchilada sauce are gluten-free.

Best Way to Store High Protein Chicken Enchilada

Refrigeration: Store leftovers in an airtight container in the refrigerator for 3–4 days. Reheat in a 350°F (175°C) oven for about 15–20 minutes (covered) or microwave individual portions until heated through.
Freezing: To freeze, assemble the enchiladas in a freezer-safe dish but do not bake. Wrap tightly with plastic wrap and foil, or use a freezer-safe lid. Freeze for up to 2–3 months. Thaw overnight in the fridge before baking.
Reheating temperature: Reheat frozen (thawed) or refrigerated enchiladas in a preheated 350°F (175°C) oven until internal temperature reaches 165°F (74°C), about 20 minutes for refrigerated portions and 30–40 minutes for formerly frozen, depending on depth. Microwave reheating is acceptable for single portions — heat on high in 60–90 second intervals until steaming hot.

Serving Ideas for High Protein Chicken Enchilada

Fresh toppings: Serve with a spoonful of plain non-fat Greek yogurt instead of sour cream, a few avocado slices, chopped cilantro, and sliced green onions for brightness and creaminess without excess fat.
Side salads: Pair with a crisp green salad (lime vinaigrette is excellent) or a shredded cabbage slaw for crunch and a fresh contrast to the warm, cheesy filling.
Grain or greens: Offer brown rice, quinoa, or a simple charred corn and black bean salad on the side to round out the meal for larger appetites.
Family-style: Lay the enchiladas on a large platter and let everyone add their own toppings at the table — good for gatherings and picky eaters.

Tips to make High Protein Chicken Enchilada (Q&A style)
Q: How do I keep the filling from being dry?
A: Add the chicken broth gradually and keep a little extra on hand; the filling should be moist but not soupy. Mixing in the diced tomatoes with their juices helps a lot. Also, do not overbake — just heat long enough to melt the cheese and warm through.

Q: Can I make this spicier without changing texture?
A: Yes — add chopped jalapeños to the sautéed peppers, use a spicier taco seasoning, or include a chipotle in adobo (minced) into the filling. Mix small amounts and taste as you go.

Q: How do I keep tortillas from tearing when rolling?
A: Warm them well before filling (microwave or skillet). If tortillas still crack, wrap the filled enchiladas tightly in foil or place them seam-side down in the dish and press gently; the sauce helps soften them during baking.

Variation (if any)

Mexican-style swap (bullet): Replace the diced tomatoes and green chilies with a can of fire-roasted tomatoes and add 1 tsp ground cumin and 1/2 tsp smoked paprika for a deeper, smokier flavor. Use shredded pepper jack cheese for a spicier finish.
Lighter casserole option (paragraph): If you prefer to skip tortillas, layer the chicken-bean mixture in a casserole dish with thinly sliced zucchini or roasted sweet potato rounds between layers, top with enchilada sauce and cheese, and bake — you still get the same flavors with fewer carbs and extra vegetables.

FAQs
Q: Can I use turkey or pork instead of chicken?
A: Yes — shredded turkey (great for using holiday leftovers) or pulled pork both work, though cooking times and seasoning balance may require small adjustments (pulled pork may be more flavorful and fattier, so you might reduce added oil).

Q: How many servings does this recipe make?
A: This recipe fills a 9×13-inch dish with 10–12 small (6-inch) tortillas and typically serves 6–8 people, depending on portion size and sides.

Q: Can I prepare this ahead for a party?
A: Yes — assemble the enchiladas in advance and refrigerate up to 24 hours before baking, or freeze unbaked for up to 2–3 months. Bake from chilled or thawed states, adjusting time as noted in the storage section.

What’s the best way to make this dairy-free?
Use dairy-free shredded cheese or omit the cheese and top with extra salsa and guacamole; Greek yogurt swaps for sour cream can be replaced with a dairy-free yogurt if desired.

Q: Is this recipe high in protein?
A: Yes — with 2 lbs of chicken plus beans and cheese, each serving provides a substantial amount of protein compared to standard enchilada recipes, making it suitable for post-workout meals or for anyone prioritizing protein intake.

Extra tips and technique notes

Browning peppers and onions over medium heat draws out sugars and builds flavor; don’t rush this step.
If you like a layered, casserole feel, assemble half the enchiladas, add a sprinkle of cheese, then add the rest on top before pouring sauce and final cheese — this helps cheese bind layers for easier serving.
For meal-prep portions: freeze individual servings in microwave-safe containers for easy lunches.

Nutritional and health notes

Lean protein: Using boneless, skinless chicken breasts keeps saturated fat lower than dark meat.
Fiber and micronutrients: Black beans and corn increase fiber and provide potassium, magnesium, and B vitamins.
Lower-fat cheese options: Reduced-fat Mexican cheese blend keeps a cheesy finish with fewer calories — use sparingly if you’re minimizing dairy.

Scaling and meal prep

Double the filling to make two 9×13 pans for freezer meals. Assemble both pans, freeze one unbaked, and bake the second for tonight.
Portion control: Use 6-inch tortillas and serve with a large side salad to keep calorie density reasonable while maintaining satiety.

Final plating and presentation ideas

Slice fresh lime wedges and arrange around the serving dish for guests to squeeze over their enchiladas.
Sprinkle finely chopped cilantro over the baked pan after it rests to preserve the herb’s bright color.
Serve with a small ramekin of warm enchilada sauce or salsa verde on the side for extra sauciness.

Conclusion

This High Protein Chicken Enchilada recipe gives you a balanced, flavorful meal that’s easy to adapt for dietary goals, family preferences, or freezer-friendly meal prep. For a quicker version and a different take on chicken enchiladas, you might compare techniques and ingredient lists with this High Protein Chicken Enchiladas (30 minutes, 7 ingredients …), and if you’re curious about red-sauce variations, you can also read a thoughtful approach at Healthy Chicken Enchiladas with Red Sauce – Eat the Gains.