Name: Low Sodium White Chicken Enchiladas
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 8 low-sodium flour tortillas; 2 chicken breasts (or 2 cups shredded chicken); 2 cups shredded mozzarella or Monterey Jack cheese; 3 tbsp unsalted butter; 3 tbsp flour; 2 cups low-sodium chicken broth; 1 cup plain yogurt; 1 (4 oz) can crushed green chilis

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Most white chicken enchiladas use canned soups or cream sauces high in salt. This version makes a simple white sauce from scratch with low-sodium chicken broth, yogurt, and green chilis. Tender shredded chicken and mozzarella are rolled in soft tortillas and baked until bubbly and golden — perfect for family dinners or meal prep.

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Ingredients Needed

8 large low-sodium flour tortillas (or 10–12 small): soft and flexible for rolling.
2 chicken breasts (or 2 cups leftover shredded chicken or turkey): lean protein base.
2 cups shredded mozzarella or Monterey Jack cheese: mild and creamy (low sodium if available).
3 tbsp unsalted butter: forms the sauce base.
3 tbsp all-purpose flour: thickens the sauce.
2 cups low-sodium chicken broth: homemade or store-bought.
1 cup plain yogurt: adds creaminess instead of sour cream.
1 (4 oz) can crushed green chilis: mild flavor boost.

How to Make Low Sodium White Chicken Enchiladas

Cook and Shred Chicken:
Place chicken breasts in a pot, cover with water, and bring to a boil. Simmer 10 minutes, then turn off heat and let sit 15 minutes. Shred with forks once cooked through (165°F).

Make White Sauce:
In a saucepan over medium heat, melt butter. Whisk in flour until smooth, cooking 1 minute. Slowly whisk in chicken broth, a little at a time, until smooth. Simmer 5 minutes until slightly thickened. Remove from heat, stir in yogurt and green chilis, and let cool slightly.

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Assemble Enchiladas:
Mix 1 cup cheese with shredded chicken. Fill tortillas with mixture, roll up tightly, and place seam-side down in a greased 9×13-inch baking dish.

Top and Bake:
Pour sauce evenly over rolled tortillas. Sprinkle with remaining cheese. Bake at 350°F for 20 minutes until heated through; broil briefly for a golden top if desired.

Recipe Tips

Use low-sodium tortillas, cheese, and broth to minimize sodium.
Substitute plain Greek yogurt for extra creaminess and protein.
Add spinach or sautéed mushrooms inside the filling for extra veggies.
For a spicier version, stir in diced jalapeños with the green chilis.
Make ahead: Assemble and refrigerate up to 24 hours before baking.

How to Store & Reheat

Fridge: Store in airtight container for 3–4 days.
Freezer: Freeze unbaked enchiladas (without sauce) up to 2 months; thaw overnight, add sauce, and bake.
Reheat: Warm in oven at 350°F or microwave individual portions until hot.

Nutrition Facts (Per Enchilada, approx.)

Calories: 315
Sodium: ~160 mg (with low-sodium ingredients)
Protein: 20 g
Fat: 12 g
Carbs: 28 g
Fiber: 2 g
Sugar: 3 g

FAQs

Are white chicken enchiladas usually high in sodium?
Yes, traditional versions often use canned soup or cream sauces that are very salty. This recipe uses fresh ingredients and low-sodium broth for a healthier option.

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Can I use corn tortillas instead of flour?
Yes, but warm them first to prevent cracking when rolling.

Can I make this recipe dairy-free?
Use dairy-free yogurt and cheese alternatives; flavor will be slightly different but still creamy.

What sides go with white chicken enchiladas?
Serve with a simple side salad, steamed vegetables, or cilantro-lime rice for a balanced meal.

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