High-Protein Chicken Enchilada Casserole (Low-Carb Meal Prep)

Traditional chicken enchiladas are pure comfort food, but they are often loaded with extra carbs and heavy oils that leave you sluggish. This High-Protein Chicken Enchilada Casserole delivers all the bold, cheesy, Tex-Mex flavor you love while significantly boosting the protein and keeping the carb count manageable. By layering lean shredded chicken breast, low-carb corn-and-wheat tortillas, and a rich blend of sharp cheddar and Greek yogurt-infused red enchilada sauce, you get a warm, satisfying meal that fits perfectly into your fitness goals.

Why This Recipe Works

• 42g of Protein Per Serving: Uses lean chicken breast and a high-protein cheese sauce blend to keep you full for hours.
• Meal-Prep Friendly: Reheats exceptionally well without turning soggy, making it ideal for weekday lunches.
• Smart Carb Swaps: Low-carb tortilla strips absorb the sauce like traditional tortillas without spiking blood sugar.
• Simple Pantry Staples: No complicated techniques—just simple assembly and an easy bake.

Key Ingredients & Roles

• Cooked Shredded Chicken Breast: The primary protein anchor. Using poached or rotisserie chicken breast saves prep time while keeping fat low.
• Red Enchilada Sauce: Look for a low-sugar red sauce with robust chili powder, cumin, and garlic notes.
• Plain Non-Fat Greek Yogurt: Mixed into the enchilada sauce to create a velvety, rich texture and add extra protein without heavy cream.
• Low-Carb Tortillas: Cut into wide strips to create structural layers that hold the sauce and chicken together.
• Diced Green Chilies: Adds subtle heat and authentic tangy flavor throughout the casserole.
• Reduced-Fat Sharp Cheddar & Monterey Jack: Sharp cheddar provides maximum flavor payoff with less total fat, while Monterey Jack melts smoothly.

If you enjoy high-protein, prep-friendly chicken dinners like our High-Protein Chili Lime Chicken Bowl, this baked dish is going to be a staple in your weekly rotation.

Cooking & Assembly Tips

1. Blend the Sauce for Smooth Creaminess: Whisking the Greek yogurt into room-temperature enchilada sauce prevents curdling and yields a luxurious, cream-like sauce base.

2. Layer Evenly: Start with a thin coating of sauce on the bottom of the baking dish. This keeps the bottom layer of tortilla strips soft and prevents sticking.

3. Don't Over-Bake: Since the chicken is already fully cooked, baking is primarily to melt the cheese and heat the layers through. Keep it to 22–25 minutes at 375°F (190°C) so the chicken remains tender.

Storage, Freezing & Reheating

Method	Instructions	Shelf Life
Refrigeration	Store cooled portions in airtight glass meal prep containers.	Up to 4 days
Freezing	Freeze individual slices wrapped tightly in foil inside a freezer bag. Thaw overnight in fridge before reheating.	Up to 2 months
Reheating	Microwave on high for 90–120 seconds, or bake covered at 350°F (175°C) for 15 minutes.	Immediate

Frequently Asked Questions

Can I use raw chicken breast for this casserole?
It is best to use pre-cooked, shredded chicken breast. If using raw chicken, cook and shred it before assembling to ensure proper cooking times and prevent excess liquid from watering down the casserole.

How do I keep low-carb tortillas from getting soggy?
Baking at 375°F (190°C) without foil for the final 10 minutes helps excess moisture evaporate, keeping the tortillas firm yet tender.

Can I make this dairy-free?
Yes. Use a plant-based unsweetened Greek-style yogurt alternative and your favorite dairy-free melting cheese shreds.

Is this dish suitable for strict Keto diets?
Yes, as long as you use low-carb tortillas (typically 3–4g net carbs each) and a low-sugar red enchilada sauce, each portion fits comfortably within daily keto macro limits.

Pair this dish with a light, fresh side like our Mediterranean Greek Salad for a complete, nutrient-dense dinner.

High-Protein Chicken Enchilada Casserole

A hearty, low-carb Tex-Mex bake packed with 42g of protein per serving.

📌 Pin Recipe

Prep Time:
15 mins

Cook Time:
25 mins

Total Time:
40 mins

Servings:
6 servings

Calories:
385 kcal

Ingredients

• 1 lb (450g) cooked chicken breast, shredded
• 10 oz (283g) red enchilada sauce (low sugar)
• 1/2 cup (120g) plain non-fat Greek yogurt
• 1 can (4 oz / 113g) diced green chilies, drained
• 1 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 6 low-carb flour or corn-wheat blend tortillas, cut into 1-inch strips
• 1 cup (112g) reduced-fat sharp cheddar cheese, shredded
• 1/2 cup (56g) reduced-fat Monterey Jack cheese, shredded
• 2 tbsp fresh cilantro, chopped (for garnish)

Equipment Needed

• 9x13-inch baking dish
• Large mixing bowl
• Whisk
• Measuring cups and spoons

Instructions

1. Preheat Oven: Preheat your oven to 375°F (190°C). Lightly spray a 9x13-inch baking dish with non-stick cooking spray.
2. Make Sauce: In a large mixing bowl, whisk together the red enchilada sauce, Greek yogurt, diced green chilies, cumin, garlic powder, onion powder, and salt until smooth and combined.
3. Mix Fillings: Reserve 1/2 cup of the sauce mixture. Add the shredded cooked chicken breast to the remaining sauce mixture in the bowl and toss until completely coated.
4. Assemble First Layer: Spread 2 tablespoons of the reserved sauce over the bottom of the prepared baking dish. Lay down half of the low-carb tortilla strips in an even layer across the bottom.
5. Add Chicken & Cheese: Spread half of the coated chicken mixture over the tortilla strips. Sprinkle with half of the shredded cheddar and Monterey Jack cheese blend.
6. Assemble Second Layer: Repeat with the remaining tortilla strips, remaining chicken mixture, and the remaining reserved sauce poured evenly over top. Finish with the rest of the shredded cheese.
7. Bake: Bake uncovered at 375°F (190°C) for 22–25 minutes until the casserole is bubbly around the edges and the cheese is fully melted and lightly golden.
8. Rest & Serve: Remove from the oven and let rest for 5–10 minutes to set before slicing. Garnish with chopped fresh cilantro before serving.

Nutrition Facts

Serving Size: 1/6th of casserole (approx. 220g)

Calories: 385

Protein: 42g

Total Carbohydrates: 18g

Dietary Fiber: 10g

Net Carbs: 8g

Total Fat: 11g

Saturated Fat: 5g

Sugar: 3g

Sodium: 780mg

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