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High Protein Chicken Enchilada Casserole – A Comforting, Meal-Prep Friendly Favorite

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Cooked chicken: 4 cups shredded or chopped (rotisserie or poached chicken breast)
  • Corn tortillas: 12–14 small (6-inch), or use low-carb tortillas if preferred
  • Enchilada sauce: 3 cups (red, mild to hot)
  • Black beans: 1 can (15 oz), drained and rinsed
  • Corn: 1 cup frozen or canned (drained), optional but adds sweetness and texture
  • Onion: 1 medium, diced
  • Bell peppers: 2 (any color), diced
  • Greek yogurt or low-fat cottage cheese: 1 cup (for a creamy, high-protein layer)
  • Shredded cheese: 2 cups (Mexican blend, Colby Jack, or pepper jack for heat)
  • Spices: 2 tsp chili powder, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1/2 tsp garlic powder
  • Olive oil or avocado oil: 1–2 tbsp
  • Fresh cilantro: 1/4 cup chopped, for garnish
  • Optional toppers: Sliced jalapeños, diced avocado, lime wedges, hot sauce
  • Salt and pepper: To taste

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly oil a 9x13-inch baking dish. If your corn tortillas are stiff, warm them in a damp paper towel in the microwave for 20–30 seconds to make them pliable.
  2. Sauté veggies: In a large skillet, warm the oil over medium heat. Add onion and bell peppers with a pinch of salt and cook 5–6 minutes until softened and lightly browned.
  3. Season the mix: Stir in chili powder, cumin, smoked paprika, and garlic powder. Cook 30 seconds until fragrant. Add black beans and corn. Cook 2 more minutes, then remove from heat.
  4. Make the creamy protein layer: In a bowl, mix Greek yogurt (or blended cottage cheese) with 1/2 cup enchilada sauce and a pinch of salt and pepper. This adds moisture and a protein bump without needing a heavy cream sauce.
  5. Shred the chicken: If not already shredded, pull the chicken apart using two forks. Toss with 1 cup enchilada sauce to keep it juicy and flavorful.
  6. Layer 1 – Sauce and tortillas: Spread 1/2 cup enchilada sauce on the bottom of the dish. Arrange a layer of tortillas to cover (tear to fit).
  7. Layer 2 – Chicken and veggies: Add half the chicken and half the sautéed veggie-bean mix. Spoon over 1/2 cup sauce.
  8. Layer 3 – Creamy layer and cheese: Dollop and spread half the yogurt mixture, then sprinkle with 2/3 cup shredded cheese.
  9. Repeat layers: Add another tortilla layer, the remaining chicken and veggies, 1/2 cup sauce, the rest of the yogurt mixture, and another 2/3 cup cheese.
  10. Top it off: Finish with a final tortilla layer, the remaining enchilada sauce, and the rest of the cheese.
  11. Bake: Cover with foil and bake 20 minutes. Remove foil and bake another 10–15 minutes until the cheese is melted, bubbly, and slightly browned at the edges.
  12. Rest and garnish: Let the casserole rest 10 minutes to set. Top with chopped cilantro, sliced jalapeños, and a squeeze of lime if you like.
  13. Serve: Cut into squares and serve with avocado, extra hot sauce, and a side salad to balance the richness.