High Protein Chicken Enchilada Casserole (Easy Meal Prep)

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This High Protein Chicken Enchilada Casserole is packed with bold Mexican flavors and over 40 grams of protein per serving, making it a satisfying and nutritious meal. Made with lean shredded chicken, black beans, Greek yogurt, and cottage cheese, it’s a high-protein twist on a classic enchilada bake.

As a woman in her 40’s I am on the high protein train. The truth is, I always have been! I spent my early 20’s as a personal trainer and making sure I was having enough protein always stuck with me. These days, I love taking recipes and cranking up that powerful macronutrient and casseroles are one easy way to do it!

This chicken enchilada bake is easy to make. You can use precooked chicken breast or cook it with the ingredients. Make homemade red enchilada sauce, or use canned. You can also add any veggies you like to bulk it up (I used zucchini). I used Greek yogurt AND cottage cheese to make it nice and creamy, but if you’re not a fan you can swap it for cream cheese and sour cream. Either way, this casserole makes 6 very large servings with each having 40 grams of protein!

🌮Ingredients

Vegetables – Bell peppers and onions make a great team when creating Mexican flavors but you could also add other vegetables like zucchini, garlic, mushrooms, or whatever you have on hand.
Red enchilada sauce – Adds bold, smoky, and slightly tangy Mexican flavors. Homemade or store-bought both work.
Green chilies – These mild, diced chilies add a subtle heat and extra layer of flavor without overpowering the dish. If you like a little more spice, go for fire-roasted or hot green chilies.
Black beans – A great source of plant-based protein and fiber, making the casserole extra filling and nutritious.
Chicken breast – The main protein source, keeping the casserole lean yet hearty. You can use pre-cooked shredded chicken for convenience or cook fresh chicken and shred it yourself.
Corn tortillas – Instead of layering like traditional enchiladas, these are cut into pieces and mixed in, soaking up all the saucy goodness while keeping the texture soft yet slightly chewy.
Reduced-fat shredded Mexican cheese – Melts beautifully on top, giving you that golden, gooey finish while keeping things a little lighter. If you prefer, a sharp cheddar or pepper jack would work too!
Low-fat cottage cheese – A secret high-protein ingredient that adds creaminess without making the casserole heavy. Blending it smooth gives the best texture, but you can leave it as-is for little pockets of creamy goodness.
2% Greek yogurt – A healthy swap for sour cream that adds tangy creaminess while bumping up the protein. It blends perfectly with the sauce and keeps everything moist and flavorful.

🐔How To Make High Protein Chicken Enchiladas

Stovetop Instructions

1️⃣ Cook the chicken: Heat a large skillet over medium heat and spray with cooking spray or add a small amount of oil. Add the chicken breast and cook for 4-5 minutes per side until fully cooked (internal temperature of 165°F). Remove from the pan, let it rest for a few minutes, then shred or dice.

2️⃣ Sauté the vegetables: In the same skillet, add the diced onion and bell peppers. Cook for 4-5 minutes, stirring occasionally, until softened.

3️⃣ Combine with sauce and tortillas: Return the shredded chicken to the pan and add the green chilies, black beans, enchilada sauce, cottage cheese, and Greek yogurt. Stir to combine, then mix in the cut-up corn tortillas until evenly distributed.

4️⃣ Transfer to a baking dish: Lightly grease a 9×13-inch baking dish and pour in the mixture, spreading it out evenly.

5️⃣ Top with cheese and bake: Sprinkle shredded Mexican cheese over the top. Bake at 350°F for 15-20 minutes, or until the cheese is melted and bubbly. Remove from the oven and let the casserole sit for 5 minutes before serving.

Slow Cooker Instructions

1️⃣ Prepare the ingredients: Dice the onion and bell peppers, drain and rinse the black beans, and cut the corn tortillas into bite-sized pieces.

2️⃣ Add chicken and cook: Place the raw chicken breast in the slow cooker. Add the onion, bell peppers, green chilies, black beans, and enchilada sauce. Stir together.

3️⃣ Slow cook until tender: Cover and cook on low for 6-7 hours or high for 3-4 hours, until the chicken reaches an internal temperature of 165°F and easily shreds.

4️⃣ Shred the chicken & mix ingredients: Remove the chicken, shred it with two forks, then return it to the slow cooker. Add the cottage cheese, and Greek yogurt. Stir gently to coat the chicken. Add the cut-up corn tortillas, stirring until everything is evenly combined.

5️⃣ Transfer to a baking dish: Lightly grease a 9×13-inch baking dish and pour in the mixture, spreading it out evenly.

6️⃣ Top with cheese and bake: Sprinkle shredded Mexican cheese over the top. Bake at 350°F for 15-20 minutes, or until the cheese is melted and bubbly. Remove from the oven and let the casserole sit for 5 minutes before serving.

🫑Ways To Customize

Cheese: Use full-fat cheese for a richer flavor, or swap in Monterey Jack, sharp cheddar, or a dairy-free alternative if needed.
Meat: Rotisserie chicken is a great shortcut, while ground turkey or beef adds a heartier texture. Shredded pork works well for a smokier flavor.
Tortillas: Flour tortillas create a softer bite, while low-carb or high-protein tortillas add even more protein. Crushed tortilla chips can be used for a crunchier texture, either mixed in or sprinkled on top. However, the corn flavor in corn tortillas really makes it taste like enchiladas!
Veggies: Swap bell peppers for poblano or jalapeño for more heat, or add mushrooms, zucchini, or spinach for extra nutrients.
Creaminess: Use regular sour cream and cream cheese if you don’t want to use Greek yogurt or cottage cheese.
Sauces: Green enchilada sauce gives a tangier, slightly milder flavor, while homemade enchilada sauce allows for full control over spice and ingredients. Salsa verde can be used for a fresh, zesty twist.

🌽Serving Suggestions

🧊Storing & Freezing

Storing: Let the casserole cool completely before covering and storing it in an airtight container in the refrigerator for up to 5 days.

Freezing: Assemble the casserole but do not bake if freezing before cooking. Wrap it tightly in plastic wrap and foil, then freeze for up to 3 months.

Reheating: For refrigerated leftovers, bake at 350°F for 15-20 minutes until heated through, or microwave in 30-second intervals. If frozen, thaw overnight in the fridge before baking, or reheat straight from frozen by covering with foil and baking at 350°F for 45-50 minutes.

❓FAQ

Do I need to blend the cottage cheese?

No, but blending it creates a smoother, creamier texture that disappears into the sauce. If you don’t mind small curds, you can mix it in as-is.

Can I use flour tortillas instead of corn?

Yes, but the texture will be softer, almost like an enchilada lasagna. If you prefer a firmer casserole and more authentic taste, stick with corn tortillas.

How do I keep the casserole from getting soggy?

Cut the tortillas into pieces instead of layering them, and don’t add extra enchilada sauce beyond what’s listed in the recipe.

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