If you need an easy dinner that is packed with protein and full of bold flavor, this High Protein Chicken Enchilada Casserole is one of my favorites. It has everything you love about classic enchiladas without all the rolling. Just layer everything together, bake, and dinner is ready. It’s hearty, cheesy, satisfying, and perfect for busy weeknights or meal prep.
Why I Love This Recipe
This casserole became one of my favorite meal prep dinners after I wanted something that tasted like comfort food but also helped me hit my protein goals. I love enchiladas, but rolling every tortilla takes time. One night, I decided to layer everything instead, and it turned out even better than I expected. Every bite had cheesy goodness, tender chicken, creamy beans, and just enough enchilada sauce to keep everything moist.
Now it’s one of those recipes I come back to again and again because it always turns out great and reheats beautifully.
- Packed with over 35 grams of protein per serving.
- Easier than traditional enchiladas.
- Great for meal prep.
- Uses simple grocery store ingredients.
- Freezes well for future dinners.
- Rich, cheesy, and incredibly filling.
What You’ll Need
- 3 cups cooked shredded chicken breast
- 8 small corn tortillas, cut into bite-size pieces
- 2 cups red enchilada sauce
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup plain nonfat Greek yogurt
- 2 cups shredded Mexican cheese blend
- 1 cup low-fat cottage cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup chopped fresh cilantro
- 1 diced avocado, for serving (optional)
- Sliced jalapeños, for serving (optional)
Servings and Cook Time
- Servings: 8
- Prep Time: 20 minutes
- Bake Time: 30 minutes
- Total Time: 50 minutes
Pro Tips
- Let the casserole rest for 10 minutes before cutting so it holds together better.
- Rotisserie chicken saves time and adds great flavor.
- Drain the black beans well so the casserole doesn’t become watery.
- Spread the enchilada sauce evenly over every layer for the best texture.
- Fresh cilantro added after baking makes every bite taste brighter.
Tools You’ll Need
- 9×13-inch baking dish
- Large mixing bowl
- Silicone spatula
- Measuring cups
- Measuring spoons
- Chef’s knife
- Cutting board
- Aluminum foil
- Oven
Substitutions and Variations
- Use shredded turkey instead of chicken.
- Swap black beans for pinto beans.
- Use whole wheat tortillas if preferred.
- Pepper Jack cheese adds extra spice.
- Add diced green chiles for more flavor.
- Use low-fat cheddar cheese instead of Mexican blend.
Make Ahead Tips
Assemble the casserole up to one day ahead and refrigerate before baking. You can also freeze the unbaked casserole for up to 3 months. Thaw overnight in the refrigerator before baking.
Recipe
Step 1: Mix the Filling
In a large mixing bowl, combine 3 cups cooked shredded chicken breast, 1 cup plain nonfat Greek yogurt, 1 cup low-fat cottage cheese, 1 can (15 ounces) drained and rinsed black beans, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon ground cumin, ½ teaspoon chili powder, ½ teaspoon smoked paprika, ½ teaspoon salt, ¼ teaspoon black pepper, and 1 cup of the 2 cups red enchilada sauce. Stir until every piece of chicken is evenly coated.
Step 2: Build the First Layer
Spread ½ cup of the remaining red enchilada sauce across the bottom of a 9×13-inch baking dish. Add half of the 8 small corn tortillas cut into bite-size pieces, then spread half of the chicken mixture over the tortillas. Sprinkle 1 cup shredded Mexican cheese blend evenly across the top.
Step 3: Finish the Layers
Repeat with the remaining corn tortilla pieces, remaining chicken mixture, remaining 1½ cups red enchilada sauce, and the remaining 1 cup shredded Mexican cheese blend, spreading each layer evenly.
Step 4: Bake
Cover the casserole loosely with foil and bake at 375°F for 20 minutes. Remove the foil and bake for 10 more minutes until the cheese is melted, bubbly, and lightly golden around the edges.
Step 5: Garnish and Serve
Let the casserole rest for 10 minutes. Sprinkle with ¼ cup chopped fresh cilantro and serve with diced avocado, sliced jalapeños, and a dollop of plain Greek yogurt if desired.
Macros Information
Per Serving (Approximate)
- Calories: 405
- Protein: 38g
- Carbohydrates: 25g
- Fat: 16g
- Fiber: 6g
Why This Recipe Works (Quick Science)
The Greek yogurt and cottage cheese add extra protein while keeping the filling creamy without needing lots of heavy cream or extra cheese. Corn tortillas soak up the enchilada sauce during baking, making soft layers that stay together. Baking everything together allows the cheese to melt into every layer while the proteins help create a filling meal that keeps you satisfied longer.
Common Mistakes
- Not draining the black beans well, which can make the casserole watery.
- Using too much enchilada sauce, causing the casserole to become overly soft.
- Cutting into the casserole immediately after baking instead of letting it rest.
- Forgetting to spread the filling evenly between layers.
- Overbaking, which can dry out the chicken.
What to Serve With
- Cilantro lime rice
- Mexican cauliflower rice
- Fresh green salad
- Roasted vegetables
- Corn on the cob
- Chips and fresh salsa
- Guacamole
Leftovers and Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. Freeze individual portions for up to 3 months. Reheat in the microwave or cover with foil and warm in a 350°F oven until heated through.
FAQ
Can I use rotisserie chicken?
Yes. Just shred about 3 cups of cooked chicken and use it in place of cooked chicken breast.
Can I make it ahead?
Yes. Assemble the casserole, cover it, and refrigerate it for up to 24 hours before baking.
Can I freeze it?
Yes. Freeze before or after baking. Wrap it well and freeze for up to 3 months.
Can I use flour tortillas?
Yes, but corn tortillas give the casserole a more traditional enchilada texture and flavor.
Is this good for meal prep?
Absolutely. It reheats very well and stays moist for several days.
Conclusion
This High Protein Chicken Enchilada Casserole is everything you want in a comforting dinner. It’s cheesy, hearty, packed with protein, and incredibly simple to make. Whether you’re making it for a weeknight dinner or preparing meals for the week ahead, this casserole delivers great flavor in every bite. Give it a try, then come back and leave a comment to share how it turned out and any tips or twists you added.
