Meal Prep Chicken Enchiladas
Batch-cook these high-protein chicken enchiladas in under 90 minutes for an easy week of grab-and-go meals. They store well in glass containers for up to 5 days in the fridge and can be frozen for longer storage, reheating in just a few minutes. Great for busy professionals, students, and families who want consistent portions and low-fuss lunches.
Equipment
- 9x13 baking dish
- Glass meal prep containers with snap lids
- Mixing bowls
- Slow cooker or pot
- Oven
- Microwave
- Forks (for shredding)
- Disposable aluminum pan (for freezer prep, optional)
Ingredients
- 3 large chicken breasts
- 1 jar (16 oz) salsa your preferred heat level
- 1/2 packet taco seasoning
- 8 tortillas corn tortillas
- 1 cup plain Greek yogurt full-fat if possible
- 1 can (15 oz) black beans drained and rinsed
Instructions
- Cook chicken breasts until fully done (simmer about 20 minutes or slow cook 4 hours on low).
- Shred the cooked chicken with two forks in a large mixing bowl.
- Mix the shredded chicken with half the jar of salsa and the taco seasoning until evenly coated.
- Warm corn tortillas (about 30 seconds in the microwave wrapped in a damp paper towel) so they roll without cracking.
- Place about 1/3 cup of chicken mixture down the center of each tortilla, add a spoonful of black beans, then roll tightly.
- Arrange rolled enchiladas seam-side down in a greased 9x13 baking dish.
- Pour the remaining salsa over the enchiladas, dollop the Greek yogurt on top, and spread gently.
- Bake at 350°F for 25 minutes, until bubbly and lightly golden.
- Cool the dish for 30 minutes for safe storage and better texture.
- Portion into individual glass meal prep containers (one or two enchiladas per container) and label with the date.
Notes
- Storage: Refrigerate in glass containers for up to 5 days; cool the casserole for 30 minutes before portioning and lid after steam dissipates.
- Freezer-friendly: Best frozen before baking for up to 3 months (assemble in an aluminum pan, wrap in plastic then foil). Already-baked portions can be frozen up to 1 month.
- Reheating: Microwave 2–3 minutes on high, loosely covered; add 1 tablespoon of water or extra salsa if dry. Oven reheat at 350°F for about 15 minutes.
- From frozen: Thaw overnight in the refrigerator before reheating or bake from frozen at 350°F for about 45 minutes if the pan was frozen unbaked.
- Portions: Yields 8 enchiladas (about 5–6 meal portions). Pack one or two per container based on appetite and macros.
- Make-ahead tip: Cook and shred chicken the day before; assemble and bake on Sunday to streamline meal prep.
- Variations: Swap in browned lean ground turkey; use flour tortillas for a softer texture; add diced bell peppers to the filling.