Name: High Protein Chicken Enchiladas (30-minute) Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mexican
Ingredients: 1/2 cup refried beans (120g); 3/4 cup Greek yogurt (170g); 1 Tbsp taco seasoning; 3 cups shredded chicken (280g) (see notes); 1/2 cup shredded Mexican cheese (84g); 8 flour tortillas, 8-inch, high fiber; 10 oz. can red enchilada sauce; 1 cup shredded Mexican cheese (84g)

Jump to Recipe· 4.3 from 8 reviews

I am so excited to share this High Protein Chicken Enchiladas (30-minute) Recipe with you because it has quickly become one of my favorite go-to meals for busy weeknights. There is something incredibly satisfying about the tender shredded chicken wrapped in warm tortillas, smothered with a tangy enchilada sauce, and topped with melty cheese — all packed with protein and fiber to keep me full and fueled. This dish strikes the perfect balance between comfort food and nutritious eating, and the fact that it comes together in just half an hour makes it feel like a total win in my kitchen.

Why You’ll Love This High Protein Chicken Enchiladas (30-minute) Recipe

What I find truly special about this recipe is the wonderful flavor profile that manages to be rich, tangy, and a little smoky all at once. The combination of creamy refried beans, zesty taco seasoning, and that luscious red enchilada sauce creates a complex taste that never feels overwhelming. Plus, the cheese melds everything together perfectly, adding just the right amount of gooey texture that I always crave from enchiladas. Every bite feels like a comforting hug that my taste buds happily return.

Another reason this High Protein Chicken Enchiladas (30-minute) Recipe has stolen my heart is how simple and quick it is to prepare. Everything comes together with ingredients that I either always have on hand or can easily pick up, and the steps are straightforward enough that I can make this meal without stress any day of the week. Whether it’s a busy weeknight, a casual family dinner, or even a small get-together with friends, this recipe stands out as something I can confidently serve that tastes like effort went into it, even when time was tight.

Ingredients You’ll Need

The image shows six bowls and a stack of tortillas arranged on a white marbled surface. Starting from the top left, there is a bowl filled with a mix of shredded yellow and white cheese. Next to it, on the right, is a glass measuring cup with smooth red enchilada sauce. Below the sauce, a white bowl contains shredded chicken with a light tan color and stringy texture. To the left of the chicken, there is a small bowl filled with taco seasoning, which looks like a fine, brown powder. Above the seasoning, another bowl holds creamy white Greek yogurt with a thick texture. At the bottom right, a small white bowl contains refried beans with a smooth, slightly chunky light brown surface. At the bottom left, three round, white tortillas are stacked, showing soft texture and light brown spots. The bowls are arranged close together, with clear labels on each item. photo taken with an iphone --ar 4:5 --v 7

The beauty of this recipe is in its simplicity, but each ingredient has a vital role in creating the final delicious enchiladas. From the creamy refried beans that add fiber and moisture, to the Greek yogurt that boosts protein and richness, every component is chosen for flavor and nutrition balance. Here’s what I use:

Refried beans 1/2 cup: Adds a creamy texture and fiber that complements the chicken perfectly.
Greek yogurt 3/4 cup: Provides moisture and tang while adding a protein boost to the filling.
Taco seasoning 1 Tbsp: Brings vibrant Mexican-inspired spices that tie the whole dish together.
Shredded chicken 3 cups: Tender and protein-packed, this is the heart of the enchiladas.
Mexican cheese 1.5 cups, divided: A mix of melting cheeses that adds gooeyness and flavor.
Red enchilada sauce 10 oz. can: The signature tangy sauce that coats the dish and keeps it moist.
Flour tortillas (8-inch) 8 count: I prefer high-fiber versions for extra nutrition and a nice soft texture when baked.

Directions

Step 1: Preheat your oven to 375 degrees Fahrenheit and spray a 9 by 13-inch baking dish with nonstick cooking spray so the enchiladas don’t stick and cleanup is a breeze.

Step 2: In a medium bowl, combine the Greek yogurt, refried beans, and taco seasoning. Stir the mixture until it is well blended to create a creamy, flavorful base for the chicken filling.

Step 3: Fold the shredded chicken and half a cup of the shredded Mexican cheese into the yogurt and bean mixture, ensuring everything is evenly incorporated for uniform flavor in every bite.

Step 4: Lay out the flour tortillas on a clean surface. Evenly distribute about one-third of a cup (or roughly 80 grams) of the chicken mixture into the center of each tortilla.

Step 5: Roll up each tortilla tightly and place them seam-side down in a row inside the prepared baking dish. This keeps them nicely shaped while baking.

Step 6: Pour the entire can of red enchilada sauce over the rolled tortillas, spreading it evenly so each enchilada is generously covered.

Step 7: Sprinkle the remaining one cup of shredded Mexican cheese evenly over the top to create that irresistible melted cheese layer.

Step 8: Bake the enchiladas in your preheated oven for 15 to 20 minutes, until the cheese is melted, bubbly, and slightly golden around the edges.

Step 9: Once baked, let the enchiladas cool just a few minutes, then garnish with fresh cilantro if you like, and serve warm for the best flavor experience.

Servings and Timing

This High Protein Chicken Enchiladas (30-minute) Recipe yields 4 hearty servings — perfect for a family meal or savvy meal prep for the week. Prep time is a quick 10 minutes, while the baking takes just about 20 minutes, totaling a very manageable 30 minutes from start to finish. There’s no long resting time needed, so you can serve these enchiladas straight out of the oven to enjoy their comforting warmth and melty cheese goodness.

How to Serve This High Protein Chicken Enchiladas (30-minute) Recipe

A white rectangular baking dish holds eight rolled enchiladas lined up closely in two rows, each filled and rolled in light tan tortillas, covered with a thick layer of melted orange and white cheese, along with a reddish-orange sauce that saturates the top. Small green cilantro leaves are scattered over the enchiladas adding a fresh touch. Near the baking dish, there is a green napkin folded under the dish's corner. In the background, there are small white bowls, one filled with finely chopped green herbs and the other with shredded yellow cheese. A few lime wedges and sprigs of cilantro decorate the white marbled surface around the dish. Photo taken with an iphone --ar 4:5 --v 7

When I serve these chicken enchiladas, I love to keep the sides fresh and simple to balance the richness. A crisp green salad with lime vinaigrette or a quick batch of seasoned black beans and Mexican rice complement the dish beautifully without overwhelming it. The creaminess of the enchiladas pairs so well with bright, zesty sides that brighten the palate.

Presentation-wise, a sprinkle of fresh chopped cilantro adds that pop of green that makes this dish look as good as it tastes. I sometimes add a dollop of sour cream or extra Greek yogurt on top for creaminess, and a few slices of avocado give a luxurious feel that guests always appreciate. Serving the enchiladas hot right from the oven is key — the cheese is perfectly melty, and the flavors are at their peak.

For drinks, I am a big fan of pairing these with a chilled light beer or a sparkling citrus cocktail if I’m celebrating. When keeping it family-friendly, a cold agua fresca or lime-infused sparkling water really lifts the meal. This recipe works wonderfully for weeknight dinners, casual get-togethers, or even meal prep lunches — no matter the occasion, it’s a crowd-pleaser!

Variations

I love customizing this High Protein Chicken Enchiladas (30-minute) Recipe depending on what ingredients I have and the vibe I’m going for. For a gluten-free version, swapping the flour tortillas with corn tortillas works great and adds an authentic texture. If you want to keep it vegetarian, sautéed mushrooms or crumbled tofu mixed with the bean and yogurt filling is surprisingly satisfying and still packs plenty of protein.

Spice lovers can amp up the heat by adding diced jalapeños or a splash of chipotle hot sauce to the enchilada sauce before pouring it over the tortillas. For a creamier twist, I sometimes fold in a little cream cheese or swap out some of the shredded Mexican cheese for queso fresco for a slightly different flavor profile. Instead of baking, cooking the rolled enchiladas in a skillet covered with sauce can give a softer, skillet-cooked texture that’s equally delicious.

Feel free to experiment with shredded turkey or lean ground beef instead of chicken if you want a change — just adjust the seasoning accordingly. I find this recipe is a wonderful canvas for your creativity, and no matter how you tweak it, the protein-packed goodness shines through.

Storage and Reheating

Storing Leftovers

If you have any leftovers (which is rare in my house), store them in an airtight container in the refrigerator. They will keep well for up to 3 days. I like to use glass containers with tight lids because they keep the cheese moist and prevent any unwanted odors. Make sure to allow the enchiladas to cool slightly before refrigerating, so condensation doesn’t make them soggy.

Freezing

This recipe freezes beautifully, making it perfect for meal prep or saving portions for busy days. To freeze, wrap individual enchiladas tightly in plastic wrap and then place them in a freezer-safe container or bag. They can be frozen for up to 2 months. When you’re ready to enjoy, thaw them overnight in the fridge before reheating for best results.

Reheating

To reheat, I recommend warming the enchiladas in the oven at 350 degrees Fahrenheit for about 15 minutes until heated through and the cheese re-melts beautifully. Avoid microwaving if possible, as the texture can become mushy and the cheese rubbery. If you’re short on time, microwaving covered with a damp paper towel can work as a last resort, but reheating in the oven always gives the best flavor and texture.

FAQs

Can I use canned chicken for this recipe?

Yes, canned chicken can be a convenient substitute if you’re short on time. Just make sure to drain it well and shred any large chunks for even distribution. The flavor might be a bit different but still tasty when combined with the seasoned yogurt and beans.

Is this recipe suitable for meal prepping?

Absolutely! The High Protein Chicken Enchiladas (30-minute) Recipe is ideal for meal prep since it stores and reheats well. You can make a batch on the weekend and enjoy quick, nutritious meals throughout the week.

Can I make this recipe dairy-free?

Definitely! Swap the Greek yogurt for a dairy-free yogurt alternative, and choose a dairy-free or vegan cheese substitute. You may find nut-based cheeses or soy cheeses melt best depending on your preferences.

What’s a good way to increase the veggie content?

Adding finely chopped spinach, zucchini, or bell peppers to the chicken mixture is an easy way to boost veggies. I like to sauté the vegetables lightly before mixing them in to keep their texture intact and add flavor.

Can I prepare this recipe ahead and bake later?

You can assemble the enchiladas in the baking dish and cover them with foil, storing them in the fridge for up to 24 hours before baking. Just add a few extra minutes to the bake time since the dish will be chilled.

Conclusion

Trust me when I say this High Protein Chicken Enchiladas (30-minute) Recipe is a game changer for anyone looking to enjoy a flavorful, nutritious meal without spending hours in the kitchen. From the rich, tangy filling to the melty, cheesy topping, every bite feels like a celebration of good food made simple. I can’t wait for you to try it and discover how easy and rewarding dinner can be with this recipe in your rotation!