38g Protein Chicken Enchiladas with Dreamy White Sauce: The Best Homemade Recipe

Name: 38g Protein Chicken Enchiladas with Dreamy White Sauce: The Best Homemade Recipe
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mexican
Ingredients: 2 cups shredded chicken; 1 cup enchilada sauce; 8 corn tortillas; 1 cup shredded cheese; 1 tablespoon olive oil; 1 onion, diced; 1 teaspoon garlic powder; 1 teaspoon cumin; 1 teaspoon chili powder; 1 cup sour cream

Aria B

November 4, 2025

38g Protein Chicken Enchiladas with Dreamy White Sauce

Introduction to 38g Protein Chicken Enchiladas

When you’re juggling a busy work schedule, finding time to prepare nutritious meals can feel like a challenge. Enter high-protein meals — the game-changer for young professionals who need energy, focus, and satisfaction in their diets. One standout option on the menu? The 38g protein chicken enchiladas with their dreamy white sauce. These delightful wraps aren’t just a feast for your taste buds; they’re packed with the protein your body craves to keep your energy levels up throughout those long working hours.

Why high-protein meals are a game-changer for busy professionals

Protein is essential for everyone, but it holds particular importance for professionals trying to maintain focus and productivity. Studies suggest that including sufficient protein in your meals can help you feel full longer, which results in fewer cravings and a greater ability to concentrate on tasks at hand. In fact, a report published by the Journal of Nutrition highlighted that diets rich in protein can significantly reduce hunger and improve muscle synthesis (source: Journal of Nutrition).

So, how exactly do our 38g protein chicken enchiladas fit into this narrative? By incorporating lean chicken and a few other nourishing ingredients, you can whip up a meal that stands strong against that post-work slump. A serving of these enchiladas delivers a whopping 38g of protein per plate, helping to support muscle repair and recovery after hectic days.

But let’s be real — it’s not just about the nutrients; it’s also about the taste. Enchiladas, especially those with a creamy white sauce, are comforting and satisfying, making them the perfect dinner or lunch option. You don’t have to compromise flavor for nutrition!

Incorporating these high-protein dishes into your meal prep doesn’t have to be difficult. A few hours over the weekend can yield delicious results that you can easily reheat during the week. Plus, they’re versatile; enjoy them with a side of roasted veggies or a crisp salad to balance out the meal.

Ready to try them for yourself? Scroll down to discover the full recipe for 38g protein chicken enchiladas.

Ingredients for 38g Protein Chicken Enchiladas

Essential ingredients for creamy deliciousness

Creating these 38g protein chicken enchiladas begins with some key ingredients that ensure your dish is both satisfying and indulgent. You’ll need:

Cooked chicken breast: The star of the show, providing a hefty protein boost. Shredded or diced works best.
Tortillas: Opt for whole wheat or low-carb varieties to keep it nutritious.
Cream cheese: This adds that sought-after creaminess, melding perfectly with your sauce.
Shredded cheese: A blend of mozzarella and cheddar creates a tasty topping.
Chicken broth: Use low sodium for better control over saltiness while enhancing flavor.

Optional ingredients for extra flavor

Feel free to customize your 38g protein chicken enchiladas with these optional ingredients:

Turkey bacon: Crumbled on top for a smoky twist.
Green onions: Adds freshness and color when sprinkled over the finished dish.
Sour cream: A dollop on top perfects each bite.
Chilies: For those who enjoy a spicy kick!

Considering these ingredients not only make your meal delicious but also help you hit those protein goals seamlessly. For more ideas on boosting your protein intake, check out this resource from the Academy of Nutrition and Dietetics!

Step-by-step preparation of 38g Protein Chicken Enchiladas

When you’re looking for a meal that’s delicious, satisfying, and packs a punch with protein, these 38g protein chicken enchiladas with a dreamy white sauce are your go-to! Let’s dive into each step of the preparation so you can whip these up in no time.

Prepping the chicken

The star of your enchiladas is the chicken, and prepping it right will set the tone for the entire dish. You can use cooked rotisserie chicken for convenience, but if you’re up for a little cooking, follow these steps:

Cook & Shred: If using fresh chicken, season with salt, pepper, and your favorite spices, like cumin or paprika, then grill or bake until fully cooked (about 25 minutes). Let it cool slightly before shredding it using two forks.
Mix it Up: Combine the shredded chicken with some diced onions, bell peppers, and perhaps a touch of lime juice for an added zing. This will enhance the flavor and keep your filling juicy.

If you’d like to explore more chicken options, check out this guide.

Preparing the tortillas

Now, let’s talk tortillas! Flour tortillas are great for this dish because they’re soft and easy to roll, but if you prefer a healthier alternative, whole wheat or even corn tortillas can work beautifully. Here’s how to prepare them:

Warm them Up: Heat a skillet over medium heat and lightly toast the tortillas for about 30 seconds on each side. This helps them to be more pliable for rolling.
Softening: If you have them in a package, consider steaming a few at a time in a covered dish for about 5 minutes—you’ll find they stay extra soft and easy to roll.

Doing a little prep goes a long way in ensuring your 38g protein chicken enchiladas come together seamlessly.

Making the dreamy white sauce

The sauce is what truly elevates these enchiladas. A dreamy white sauce that’s creamy yet light makes all the difference.

Base Ingredients: Begin with a saucepan on medium heat. Melt about 2 tablespoons of butter and add 2 tablespoons of all-purpose flour. Stir this mixture until it becomes golden and bubbly, about 2 minutes.
Creamy Goodness: Gradually whisk in 1 cup of chicken broth and 1 cup of milk. Keep stirring until the sauce thickens (approximately 5-7 minutes).
Season It Right: Season your sauce with garlic powder, salt, and pepper, and maybe just a hint of nutmeg for depth. For a touch more flavor, add some shredded cheese while stirring until melted.

This sauce is also fantastic over vegetables, making it a versatile component in your cooking repertoire!

Assembling the enchiladas

Now comes the fun part—putting everything together!

Filling: Place a generous scoop of your chicken mixture onto each tortilla, followed by a drizzle of that creamy dreamy sauce.
Rolling Them Up: Carefully roll the tortilla tightly around the filling and place it seam-side down in a greased baking dish. Repeat until you’ve used up all the tortillas.

Make sure to pour any remaining sauce over the top. You can even sprinkle some shredded cheese for that golden, bubbly finish.

Baking perfection

Finally, it’s time to bake!

Oven Prep: Preheat your oven to 375°F (190°C).
Bake: Cover your enchiladas with foil and bake for about 20 minutes. Then, remove the foil and let them bake for another 10-15 minutes until they’re bubbly and golden on top.

When they come out of the oven, let them cool for a few minutes. This helps the flavors settle while the sauce thickens slightly. Perfect for serving!

So there you have it—the step-by-step preparation for 38g protein chicken enchiladas that are sure to become a staple in your weeknight dinner rotation. Dive in, enjoy, and don’t forget to share your delicious creations with friends!

Variations on 38g Protein Chicken Enchiladas

Enchiladas with Added Vegetables

Looking to up your veggie intake? Transform your 38g protein chicken enchiladas by incorporating a medley of colorful veggies. Consider adding diced bell peppers, zucchini, or spinach to your filling for an extra zing. Not only do these enhancers contribute delightful texture and flavor, but they also help boost the overall nutritional value. If you’re pressed for time, frozen vegetable blends can work wonders. Who knew a simple twist could turn your enchiladas into a veggie-packed fiesta?

Spicy Enchiladas with Jalapeños

For those who crave heat, ditch the mild and go bold! Spice things up with jalapeños. Adding sliced or diced jalapeños to your 38g protein chicken enchiladas will kick up the flavor profile significantly. You can choose to layer the spicy goodness into the filling or sprinkle it on top before baking. If you like it really hot, incorporating chipotle sauce into your white sauce will take the creamy aspect up a notch while delivering that delicious smoky flavor. Your taste buds will thank you!

Vegetarian Protein-Packed Enchiladas

Can’t find chicken or looking for plant-based options? Swap in chickpeas or black beans for a protein-packed vegetarian version of your favorite enchiladas. Simply blend the beans with spices like cumin and paprika for a satisfying filling. Top your dish with the dreamy white sauce for that same creamy goodness, ensuring that you still get to enjoy those 38g protein chicken enchiladas flavors without the bird. Incorporating plant-based proteins can not only be nutritious but also enjoyable for everyone at the table!

For more inspiration, check out the Nutritional Benefits of Beans, and let your creativity shine in the kitchen.

Cooking tips and notes for 38g Protein Chicken Enchiladas

Using rotisserie chicken for convenience

When it comes to making these 38g protein chicken enchiladas, convenience is key! Grab a rotisserie chicken from your local grocery store—it’s a huge time-saver. Just shred the meat, skipping the cooking time completely, and get straight to assembling your enchiladas. It’s not only quick, but it also enhances the flavor and adds protein to your meal with minimal effort.

Storage tips and leftovers management

Have leftovers? Lucky you! These enchiladas store beautifully. Just cover any unused portions tightly with foil or transfer them to an airtight container. They can stay fresh in the fridge for up to three days. To reheat, pop them in the oven at 350°F (175°C) for about 20 minutes—it helps retain that dreamy white sauce’s creamy texture. Want to know how to enjoy them later? Consider this: freeze individual portions for a quick meal option later.

For more cooking tips, check out this helpful resource on meal prepping!

Serving suggestions for 38g Protein Chicken Enchiladas

Complementary sides and garnishes

When it comes to serving your 38g protein chicken enchiladas, think about sides that enhance their deliciousness. Consider pairing them with:

Spanish Rice: A fluffy, seasoned rice perfectly balances the richness of the enchiladas.
Refried Beans: Creamy and comforting, they add a great source of fiber and protein.
Guacamole: Fresh and zesty, it adds a delightful creaminess and a boost of healthy fats.

Don’t forget to sprinkle fresh cilantro or drizzle some tangy sour cream on top for an extra pop of flavor!

Pairing with salads and dips

A refreshing salad can elevate your meal. Try a simple Mexican street corn salad for a crunchy contrast. Toss together grilled corn, lime juice, cotija cheese, and fresh cilantro.

For dips, you can’t go wrong with a homemade pico de gallo or classic salsa verde to dip those extra tortillas (or even veggies!). These options not only complement your 38g protein chicken enchiladas, but they also add vibrant colors and textures that will impress your guests. If you want to explore more inspiration, check out this Simple Mexican Salad.

Enjoy your meal!

Time breakdown for 38g Protein Chicken Enchiladas

Preparation time

Making 38g protein chicken enchiladas is not just about savoring the deliciousness; it’s about the journey there! You’ll need about 20 minutes to gather your ingredients, chop veggies, and shred that juicy chicken.

Cooking time

Once everything is prepped, the cooking part takes approximately 30–35 minutes in the oven. That’s enough time to unwind and maybe put on your favorite playlist while those enchiladas get all bubbly and golden!

Total time

In total, you’re dedicating roughly 55–60 minutes to enjoy this wholesome and protein-packed dish. Think about it: a short time spent in the kitchen for a delightful meal that packs a nutritional punch. It’s a win-win situation! For more cooking tips, check out this cooking blog for expert advice and techniques that might inspire your culinary creations further.

Nutritional Facts for 38g Protein Chicken Enchiladas

Calories per Serving

When diving into these delightful 38g protein chicken enchiladas, you’re looking at approximately 450 calories per serving. This makes them a satisfying option for a post-workout meal or a hearty dinner that won’t break your caloric bank while tantalizing your taste buds.

Breakdown of Protein Content

At the heart of the matter, each enchilada boasts an impressive 38g of protein, which is essential for muscle repair and growth. This high protein content comes primarily from shredded chicken and Greek yogurt in the dreamy white sauce, ensuring you’re nourishing your body with quality ingredients.

Macronutrient Overview

Let’s break it down further! Besides protein, you can expect around:

Fat: 20g (from the creamy sauce and cheese)
Carbohydrates: 35g (primarily from tortillas and toppings)

This delicate balance makes the 38g protein chicken enchiladas a powerful meal option that fuels your body without unnecessary fillers. Consider checking out resources like the USDA FoodData Central for more detailed nutritional insights. Happy cooking!

FAQs about 38g Protein Chicken Enchiladas

Can I make these enchiladas in advance?

Absolutely! These delicious 38g protein chicken enchiladas can be prepped ahead of time, making them a perfect choice for busy weeknights. You can assemble them completely, cover them tightly with plastic wrap or foil, and store them in the fridge for up to 24 hours before baking. If you want to save even more time, consider preparing the filling and sauce a day in advance.

What’s the best way to freeze enchiladas?

Freezing enchiladas is a great way to meal prep for later. To freeze your 38g protein chicken enchiladas, follow these steps:

Fully assemble the enchiladas with the sauce, but don’t bake them yet.
Wrap each individual enchilada or the entire baking dish tightly in plastic wrap.
For extra protection, place the wrapped enchiladas in a freezer-safe bag or container.
They can be stored in the freezer for up to three months.

When you’re ready to enjoy, simply thaw them in the fridge overnight and bake as directed.

How can I adjust the protein content?

If you’re looking to amp up the protein even more, consider these tweaks:

Add beans: Black beans or pinto beans can be added to the chicken filling. This not only raises the protein but also adds fiber.
Use Greek yogurt: Substitute sour cream in the sauce with Greek yogurt to increase protein without sacrificing creaminess.
Top it off: Sprinkle extra shredded chicken or turkey bacon as a topping before baking for an added protein boost.

By making these simple adjustments, you can customize your 38g protein chicken enchiladas while keeping them deliciously satisfying. If you’re interested in exploring more high-protein recipes or tips, check out resources like the USDA’s FoodData Central or Protein Trends and Tech for in-depth information on protein sources.

Conclusion on 38g Protein Chicken Enchiladas

When it comes to homemade meals, you really can’t beat the convenience and health benefits they offer. 38g protein chicken enchiladas are not only easy to prepare but are also packed with lean protein and nutrient-rich ingredients, making them an excellent choice for busy young professionals. Preparing these tasty enchiladas is a great way to control your meals’ quality and portion sizes while also being a fun cooking experience.

By crafting your meals at home, you’re more likely to enjoy healthier options, as research highlights that home-cooked food generally contains fewer calories and unhealthy ingredients compared to restaurant dishes. Plus, who doesn’t love impressing friends with a delicious meal? So roll up your sleeves, gather your ingredients, and dive into this delightful recipe. You might just discover your new go-to dinner! For more healthy cooking tips, check out this Nutritional Cooking Guide.