Chicken Enchiladas with Greek Yogurt Sauce – A High-Protein, Lighter Twist on a Classic

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Craving comforting, cheesy enchiladas but looking for a lighter, high-protein, and gut-friendly version?

These Healthy Chicken Enchiladas with Greek Yogurt Sauce bring all the bold, satisfying flavors of classic enchiladas, but with a healthier twist. Instead of heavy cream or sour cream, we use protein-packed Greek yogurt to create a rich, creamy sauce that’s easy on digestion and low in fat.

This dish is high in protein, lower in carbs, and made with gentle seasonings so it won’t trigger acid reflux or bloating. Using shredded chicken, whole wheat tortillas, and a mild enchilada sauce, these enchiladas are perfect for GLP-1 users who need stomach-friendly meals that are still comforting and delicious.

Why You’ll Love This Chicken Enchiladas Recipe

• All the enchilada flavor, none of the heaviness – Creamy, cheesy, and satisfying, but with a lighter, gut-friendly sauce.
• High in protein, moderate in carbs – Over 45g of protein per serving to keep you full.
• Easy on digestion – Uses Greek yogurt instead of heavy cream for a gentler, protein-rich alternative.
• Customizable and meal-prep friendly – Make it spicier or milder, and enjoy leftovers that reheat beautifully.
• Quick & easy to make – Simple steps, minimal ingredients, and ready in 30 minutes.

… And why this is a great dinner idea for people on GLP-1 weight loss medications:

• High-protein, low-fat balance – Helps maintain muscle while being light on the stomach.
• Mild and gentle flavors – No heavy spices or overly acidic ingredients.
• Won’t trigger reflux – Uses a mild enchilada sauce and Greek yogurt for a creamy finish.
• Small portion-friendly – Easy to eat a smaller serving while still getting enough protein.
• Gut-friendly and nutrient-dense – Whole wheat tortillas add fiber without causing bloating.

High Protein Chicken Enchiladas Recipe

INGREDIENTS

For the Enchiladas:

• 2 cups cooked, shredded chicken breast
• 6 whole wheat tortillas (or corn for a lighter option)
• 1 cup shredded reduced-fat cheese (cheddar or Mexican blend)
• 1 can (10 oz) mild enchilada sauce (low-acid if needed)
• ½ tsp cumin
• ½ tsp garlic powder
• ½ tsp salt

For the Greek Yogurt Sauce:

• ¾ cup plain Greek yogurt (full-fat or low-fat)
• ½ cup low-sodium chicken broth
• ½ tsp onion powder
• ½ tsp smoked paprika (optional)
• 1 tbsp lime juice (optional, for brightness)

For Garnish (Optional):

• 1 tbsp chopped cilantro
• ½ avocado, sliced
• 1 tbsp Greek yogurt (extra drizzle on top)

INSTRUCTIONS

Step 1: Make the Greek Yogurt Sauce

1. In a small bowl, whisk together Greek yogurt, chicken broth, onion powder, smoked paprika (if using), and lime juice until smooth. Set aside.

Step 2: Prepare the Chicken Filling

1. In a large bowl, mix shredded chicken with cumin, garlic powder, and salt.
2. Stir in ½ cup of the enchilada sauce to keep the filling moist and flavorful.

Step 3: Assemble the Enchiladas

1. Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish.
2. Lay a whole wheat tortilla on a flat surface, add a scoop of the chicken mixture, and roll it tightly.
3. Place the rolled enchilada seam-side down in the baking dish. Repeat with remaining tortillas.

Step 4: Bake the Enchiladas

1. Pour remaining enchilada sauce over the top.
2. Drizzle the Greek yogurt sauce evenly over the enchiladas.
3. Sprinkle with shredded cheese and bake for 20 minutes, until warm and bubbly.

Step 5: Garnish & Serve

1. Remove from oven and let cool for 5 minutes before serving.
2. Garnish with chopped cilantro, avocado slices, and an extra drizzle of Greek yogurt if desired.

Nutrition (Per Serving, Serves 4)

• Calories: ~470
• Protein: ~45g
• Carbs: ~38g
• Fat: ~14g

Chef’s Tips & Substitutions

• For even softer enchiladas – Cover with foil while baking to trap moisture.
• Want extra fiber? – Use chickpea or whole wheat tortillas for added fiber.
• Make it dairy-free – Use dairy-free yogurt and cheese alternatives.
• For a low-carb option – Swap tortillas for thinly sliced zucchini as a wrap.
• Meal prep tip: Store in an airtight container for up to 4 days in the fridge. Reheat in the oven or microwave.

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