Gluten-Free High-Protein Chicken Enchiladas
Shredded chicken breast wrapped in soft corn tortillas, coated in a quick scratch-made chili-tomato enchilada sauce, and topped with melted cheddar cheese. A delicious, gluten-free family meal with zero added sugar.
Prep
15 min
Cook
20 min
Total
35 min
Makes
4 servings
Created together. Shared with you.
Made by Sarah + Lila
Sarah created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Saucepan · Whisk · Mixing bowl
Time saver
You can prepare the enchilada sauce and shred cooked chicken a day ahead to speed up weeknight prep.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and light grease a 9x13 inch (23x33 cm) baki…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and light grease a 9x13 inch (23x33 cm) baking dish with olive oil.
Tap card to mark done - 02
Place a small saucepan over medium heat
Place a small saucepan over medium heat, add olive oil, chili powder, cumin, and garlic powder, and stir for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Whisk in the tomato paste and chicken…
Whisk in the tomato paste and chicken broth, bring to a gentle simmer, and cook for 3 to 4 minutes until smooth and slightly thickened to create your enchilada sauce.
Look for: smooth and slightly thickened to create your enchilada sauce
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Combine the cooked shredded chicken breast
In a medium mixing bowl, combine the cooked shredded chicken breast, finely chopped onion, and 2 tablespoons of the warm enchilada sauce.
Tap card to mark done - 05
Warm the corn tortillas in a dry…
Warm the corn tortillas in a dry skillet over medium heat for 10 to 15 seconds per side until pliable so they do not crack when rolled.
Look for: pliable so they do not crack when rolled
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Divide the chicken mixture evenly down the…
Divide the chicken mixture evenly down the center of each warm tortilla, roll tightly, and place seam-side down in the prepared baking dish.
Ready when: everything is assembled and ready to enjoy
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Pour the remaining enchilada sauce evenly over…
Pour the remaining enchilada sauce evenly over the top of the rolled enchiladas and sprinkle with shredded cheddar cheese.
Ready when: everything is assembled and ready to enjoy
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Bake uncovered for 15 to 18 minutes…
Bake uncovered for 15 to 18 minutes until the cheese is melted and bubbling at the edges.
Look for: the cheese is melted and bubbling at the edges
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Let rest for 5 minutes before serving
Let rest for 5 minutes before serving.
Allow: 5 minutes
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