If you’re on the lookout for a quick, healthy, and delicious dinner option, these high-protein chicken enchiladas might just be the recipe you’ve been searching for. With only seven ingredients, this dish is not only easy to prepare, but it’s also packed with protein, making it perfect for anyone looking to eat healthier or maintain a balanced diet. Whether you’re trying to stick to a 21 Day Fix plan, looking for healthy meals with tortillas, or just craving a satisfying meal, this recipe is sure to please.
Why High Protein Chicken Enchiladas?
Enchiladas are a favorite comfort food, but they often come loaded with heavy ingredients like cheese, sour cream, and fatty meats. This high-protein version of chicken enchiladas cuts down on the excess while still delivering all the delicious flavors we love. By using simple, wholesome ingredients, we’ve turned a classic dish into a healthy meal you can feel good about.
Key Benefits:
- High Protein: With lean chicken and Greek yogurt, these enchiladas are packed with protein, making them a great choice for muscle recovery and weight management.
- Low in Calories: By replacing some of the high-fat ingredients with healthier alternatives like Greek yogurt, this dish is light but still satisfying.
- Fast & Easy: This recipe comes together in just 30 minutes, making it ideal for busy weeknights.
- Simple Ingredients: With only seven ingredients, you’ll have no trouble making this dish, even if you’re not a seasoned cook.
Ingredients for High Protein Chicken Enchiladas
To create these delicious high-protein chicken enchiladas, you’ll need the following ingredients:
- Shredded Chicken – The star of the dish, providing the necessary protein. You can use rotisserie chicken for a quick shortcut or cook chicken breasts and shred them yourself.
- Whole Wheat Tortillas – A healthier tortilla choice that adds fiber to your meal. You could also use gluten-free tortillas if preferred.
- Greek Yogurt – A healthy alternative to sour cream. It adds creaminess and tang while boosting the protein content.
- Enchilada Sauce – You can use store-bought enchilada sauce or make your own. For added flavor, try using Trader Joe’s Chicken Enchiladas as a base for a richer sauce.
- Cheese – While we keep the cheese light, using a reduced-fat shredded cheese like cheddar can help cut down on calories without compromising taste.
- Black Beans – A great way to increase the fiber and protein in the dish, black beans are the perfect complement to the chicken and add an extra layer of flavor.
- Spices – A blend of chili powder, cumin, garlic powder, and salt will give these enchiladas their signature taste. You can adjust the seasoning based on your preferences.
Instructions for High Protein Chicken Enchiladas
Making these high-protein chicken enchiladas is straightforward and quick. Here’s how to put it all together in just 30 minutes:
Step 1: Preheat the Oven
Set your oven to 375°F (190°C) to ensure it’s ready when you’re done preparing the enchiladas.
Step 2: Prepare the Chicken
If you’re using store-bought shredded chicken, you can skip this step. If not, cook your chicken breasts by boiling or baking them until fully cooked. Once cooked, shred the chicken with two forks or a stand mixer. Season the chicken with salt, pepper, and half of the spices (chili powder, cumin, and garlic powder).
Step 3: Mix the Filling
In a bowl, combine the shredded chicken with black beans, a little bit of enchilada sauce, and Greek yogurt. Mix well until the ingredients are evenly distributed.
Step 4: Assemble the Enchiladas
Lay a tortilla flat on a baking dish. Spoon some of the chicken mixture down the center of the tortilla. Roll it up and place it seam side down in the dish. Repeat with the remaining tortillas and chicken mixture.
Step 5: Add the Sauce and Cheese
Pour the remaining enchilada sauce over the top of the rolled tortillas. Sprinkle the shredded cheese evenly over the top. If you’re looking for a low-calorie option, use reduced-fat cheese or a lighter cheese blend.
Step 6: Bake
Place the dish in the oven and bake for 20-25 minutes, or until the cheese is melted and bubbly. If you like your enchiladas extra crispy, you can broil them for the last 2-3 minutes.
Step 7: Serve and Enjoy
Remove from the oven and let cool for a few minutes before serving. Top with your favorite toppings such as chopped cilantro, avocado slices, or a dollop of extra Greek yogurt.
Tips for Making the Best High Protein Chicken Enchiladas
- Make It Spicy: If you like things spicy, add some chopped jalapeños or a bit of hot sauce to the filling or sauce.
- Meal Prep: These enchiladas are great for meal prep. Simply prepare and bake them ahead of time, then store them in the fridge for up to 4 days or freeze for longer storage.
- Use Lean Chicken: For an even leaner option, use boneless skinless chicken breasts. This will reduce the fat content while still providing plenty of protein.
- Customizable: Feel free to add other vegetables like bell peppers, onions, or corn for added flavor and nutrients.
High Protein Chicken Enchiladas Variations
If you want to switch up your enchiladas while keeping them high in protein, here are a few variations:
- High Protein Buffalo Chicken Enchiladas
For a fun twist, mix some buffalo sauce with the shredded chicken before assembling the enchiladas. This gives them a spicy, tangy flavor that’s sure to be a hit. - Greek Yogurt Enchiladas
Using Greek yogurt in place of sour cream or heavy cream in the sauce makes these enchiladas extra creamy while adding a protein boost. The yogurt’s tangy flavor complements the chicken perfectly. - Macro Chicken Enchiladas
If you’re following a macro-based diet, you can easily adjust the serving size and ingredients to meet your protein, carb, and fat needs. Simply swap out the ingredients for their lower-calorie versions or increase the amount of chicken to pack in more protein. - Oven-Baked Enchiladas with Shredded Chicken
Traditional enchiladas are often fried, but baking them in the oven is a much healthier option. This method allows you to control the amount of oil and fat, keeping the dish lighter but still delicious. - Healthy High Protein Quesadilla
If you’re in the mood for quesadillas rather than enchiladas, simply use the same filling and stuff it between two whole wheat tortillas. Grill or pan-fry until golden brown for a crispy, protein-packed treat.
Why These Chicken Enchiladas Are Perfect for the 21 Day Fix
For anyone following the 21 Day Fix, these high-protein chicken enchiladas are a fantastic meal option. The 21 Day Fix focuses on portion control, balanced meals, and clean eating. By using lean protein (chicken), healthy carbs (whole wheat tortillas), and plenty of vegetables, this meal fits right into the plan. The Greek yogurt helps reduce the fat content without sacrificing flavor, and you can adjust the portion sizes based on your specific needs. Plus, with only seven ingredients, it’s easy to make without feeling overwhelmed.
Healthy Meals with Tortillas
Tortillas don’t have to be unhealthy! They can be part of a nutritious, balanced meal when paired with healthy ingredients. This recipe shows that tortillas can be filled with lean protein, fiber-rich beans, and nutrient-dense veggies to create a filling, low-calorie dish. This is a great alternative to fried, greasy tortilla-based meals.
Trader Joe’s Chicken Enchiladas: A Store-Bought Shortcut
While homemade enchiladas are always best, we know that time constraints can get in the way of cooking. If you’re in a rush, you can find ready-made Trader Joe’s Chicken Enchiladas in the freezer section. These are a great option for a quick meal, but for a healthier twist, you can customize them by adding extra veggies or Greek yogurt on top. Use them as a base and bake your own twist on the traditional enchilada for a higher-protein, more balanced meal.
Final Thoughts
These high-protein chicken enchiladas are the perfect blend of delicious, nutritious, and easy-to-make. Whether you’re meal prepping for the week or looking for a quick and satisfying dinner, this recipe has you covered. Packed with lean chicken, fiber-rich beans, and creamy Greek yogurt, it’s a healthier alternative to traditional enchiladas without sacrificing any of the flavor. The recipe is versatile, so feel free to customize it to fit your tastes, dietary needs, or what’s available in your kitchen. Give it a try and discover how easy it is to enjoy a delicious and healthy meal that’s ready in just 30 minutes!
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