Keto White Chicken Enchiladas
Published April 11, 2025 • Updated March 10, 2026
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I make these creamy white chicken enchiladas with a tangy Greek yogurt green chile sauce that packs 31g protein per serving. Rotisserie chicken keeps the whole thing under 20 minutes of prep.
I started making these when I got tired of every keto enchilada recipe using the same heavy cream cheese sauce. Greek yogurt is the swap that changed everything for me, and once I figured out the technique (low heat, stir slowly, do not let it boil), the sauce came out velvety and tangy every single time. With 31g of protein per serving, this is one of those dinners I make when I want something that fills us up without feeling heavy.
Why Greek yogurt instead of cream cheese
Most white enchilada sauces are built on cream cheese and heavy cream. They taste fine, but they’re dense and the protein is almost zero. This sauce uses plain Greek yogurt stirred into a chicken broth base thickened with arrowroot powder, which gives you that creamy coating without the heaviness. The tang from the yogurt pairs with the verde salsa in the filling in a way that cream cheese just doesn’t. One reader, Maria, told me she tried four other recipes before landing on this one and called the green chile yogurt sauce “what everyone else is missing.” I agree with her.
How I put these together
I grab a rotisserie chicken from the store or pull out leftover shredded chicken from the fridge. The filling is one bowl: chicken, tomato paste, lime juice, garlic powder, onion powder, cayenne, verde salsa, and a cup of Mexican blend cheese. I roll it all up in low carb tortillas (I like the 8-inch size because they hold about 2/3 cup of filling without splitting). For the sauce, I melt butter, whisk in arrowroot powder, add chicken broth, and once it thickens, I reduce the heat to low before stirring in the yogurt. That low-heat step is the difference between a smooth sauce and a grainy mess. Pour it over the rolled enchiladas, top with more cheese and pickled jalapenos, and bake at 375 degrees for 20 to 25 minutes.
Dairy-free option
If dairy is an issue, full-fat coconut milk works as a 1:1 swap for the yogurt. I tested this after a reader asked, and the arrowroot powder (not the yogurt) is what actually thickens the sauce, so the consistency stays the same. You get a slight coconut sweetness, but it doesn’t fight the green chiles. Use dairy-free cheese shreds on top and you’re set.
These pair well with sheet pan fajitas for a full spread, or keep it simple with a side of cauliflower rice. If you like this style of cooking, try my homemade enchiladas with red sauce or the buffalo chicken version for something completely different.
How to make white chicken enchiladas
I mix shredded chicken with verde salsa, tomato paste, and spices, then roll the filling in low carb tortillas. The sauce comes together fast on the stovetop: butter, arrowroot powder, chicken broth, then Greek yogurt stirred in over low heat (this is the step that matters most). Pour it over the enchiladas, top with cheese and jalapenos, and bake at 375 degrees for 20 to 25 minutes.
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Keto Chicken Enchiladas Filling Ingredients
4 cups cooked, shredded chicken (1 rotisserie chicken) -
2 tablespoons tomato paste
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1 tablespoon lime juice
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1 teaspoon garlic powder
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1 teaspoon onion powder
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1/2 teaspoon salt
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1/4 teaspoon cayenne pepper
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1 cup shredded mexican blend cheese
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1/2 cup green (verde) medium salsa
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6 (8-inch) or 14 (4-inch) keto tortillas
Keto White Sauce Ingredients
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3 tablespoons unsalted butter
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1 tablespoon arrowroot powder
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1½ cups chicken broth
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1 cup plain Greek yogurt
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1/2 teaspoon garlic powder
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1/2 teaspoon onion powder
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1/2 teaspoon salt
Toppings Ingredients
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1 cup shredded mexican blend cheese
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1/3 cup sliced pickled jalapenos
Step by Step Instructions
Step by Step Instructions
Preheat oven
Preheat oven to 375°F. Spray an 8×10 casserole dish with cooking spray.
Make enchilada filling
To a large bowl, add shredded chicken, tomato paste, lime juice, garlic powder, onion powder, salt and cayenne pepper. Stir to combine. Add in 1 cup shredded cheese and green salsa. Stir to combine.
- 4 cups cooked, shredded chicken
- 2 tablespoons tomato paste
- 1 tablespoon lime juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1 cup shredded Mexican blend cheese
- 1/2 cup green medium salsa
Fill the enchiladas
Scoop out a portion of chicken filling and place in the center of a tortilla. Roll up and place in the casserole dish. Repeat with remaining tortillas and filling. Set aside.
- keto tortillas, 6 (8-inch) or 14 (4-inch)
Make the white enchilada sauce
To a medium skillet, add butter and melt over medium heat. Once melted, stir in arrowroot powder. Once thickened, slowly stir in chicken broth. Stir and continue to heat until thickened. Reduce heat to low and stir in yogurt, garlic powder, onion powder and salt. Stir until smooth. Remove from heat.
- 3 tablespoons unsalted butter
- 1 tablespoon arrowroot powder
- 1 ½ cups chicken broth
- 1 cup plain Greek yogurt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
Pour enchilada sauce and bake
Pour white sauce over enchiladas.Top with remaining 1 cup shredded cheese and evenly scatter jalapenos all over. Bake at 375 °F for 20-25 minutes or until cheese is melted.
- 1 cup shredded Mexican blend cheese
- 1/3 cup sliced pickled jalapenos
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I make these dairy-free?
I tested this after a reader asked, and full-fat coconut milk works as a 1:1 swap for the Greek yogurt. The arrowroot powder is what actually thickens the sauce (not the yogurt), so the consistency stays the same. You get a slight coconut sweetness, but it doesn't fight the green chiles. I'd pair it with dairy-free cheese shreds on top. The filling is easy to adjust too since you can skip the Mexican blend cheese or use a plant-based version.
How do I keep the tortillas from cracking when rolling?
I microwave each tortilla for about 15 seconds before filling it. That's usually all it takes for them to flex instead of crack. If I'm rolling a full batch, I stack them on a plate with a damp paper towel on top and microwave the whole stack for 20 to 30 seconds. Cold tortillas straight from the package will split almost every time, so warming them is not optional for me.
What is the difference between verde salsa and green enchilada sauce in this recipe?
I use verde salsa (the jarred kind from the salsa aisle) because it adds both heat and tang to the filling without extra cooking. Green enchilada sauce is thinner and milder, more like a gravy. You can swap them 1:1 in the filling, but I find verde salsa gives the chicken more punch. If I'm using green enchilada sauce, I stir in a tablespoon of lime juice to make up for the missing tang.
Can I use sour cream instead of Greek yogurt for the sauce?
I've made it both ways. Greek yogurt gives you a tangier sauce with significantly more protein (about 15g per cup vs 2g for sour cream). If you use sour cream, add it the same way over low heat and stir until smooth. The sauce will be richer and slightly less tangy. My preference is the yogurt because the tang pairs better with the verde salsa in the filling, but sour cream makes a good sauce too.
Why did my yogurt sauce separate or look grainy?
I've had this happen exactly once, and it was because I added the yogurt while the broth was still at a rolling simmer. Greek yogurt curdles when it hits boiling liquid. After the chicken broth thickens with the arrowroot powder, I reduce the heat to low, wait about 30 seconds, then stir in the yogurt slowly. If it does separate, whisk hard with a fork. It won't be perfectly smooth again, but the flavor is still there.
What can I use instead of arrowroot powder?
Xanthan gum is my go-to keto swap. I use 1/4 teaspoon in place of the 1 tablespoon arrowroot powder and whisk it into the melted butter before adding the broth. The sauce thickens to the same consistency. Arrowroot adds about 2g net carbs per serving to this recipe, so xanthan gum brings the carb count down slightly if that matters to you.
Can I make these enchiladas ahead of time?
I do this all the time. I assemble the enchiladas in the baking dish, let the sauce cool to room temperature, then pour it over the top, cover tightly with plastic wrap, and refrigerate for up to 12 hours. When I'm ready to bake, I add 5 to 10 extra minutes at 375 degrees since the dish is cold. I don't freeze them with the sauce already poured on because the yogurt separates when thawed. Freeze the rolled enchiladas without sauce, then make fresh sauce on bake day.
Can I bake these in an air fryer instead of the oven?
I've done individual portions in my air fryer at 350 degrees for about 10 to 12 minutes. The cheese gets crispier on top than in the oven, which I actually prefer. The catch is you need a baking dish that fits your air fryer basket, and you can only do 2 to 3 enchiladas at a time. For a full batch of 6, the oven is still faster. But for reheating leftovers, the air fryer at 325 for 5 minutes is better than the microwave.
My 9-year-old saw the green chile sauce going on top and said 'that looks weird,' then ate two enchiladas without saying another word. That was pretty much my answer. Making it again this weekend.
Pull the Greek yogurt out of the fridge about 30 minutes before you start the sauce. Cold yogurt in a warm roux turns grainy and separates, and I had to toss my first batch and start over before I figured that out. Room temp yogurt blends smooth and the sauce comes out thick and glossy, the way it looks in the photos. Second tip: if you're using store-bought keto tortillas, warm them about 15 seconds in a dry pan first or they'll crack when you roll them and the filling spills everywhere. Neither of these is in the instructions, but both helped on my second attempt. Four stars because once I had the technique down, this came together fast on a weeknight and the sauce alone makes it worth it.
Both of those are real. On the yogurt, I actually pull the pan off the heat entirely before whisking it in (cold from the fridge is fine as long as the liquid isn't still bubbling). For the tortillas, I do 15 seconds in the microwave instead of the dry pan but same result.
Used the small 4-inch tortillas instead of the 8-inch and they held up so much better in the sauce (way less soaking through at the bottom of the dish). Also bumped the cayenne to half a teaspoon and the heat landed exactly where I wanted it. Keeping both changes.
I stirred a spoonful of cream cheese into the white sauce while it was still on the heat, and the texture got noticeably silkier and richer. My usual approach is to follow a recipe straight through the first time, but I had half a block sitting there and the instinct paid off. If yours comes out a little thin, this is worth trying before you add more flour.
Cream cheese in the sauce. That extra fat smooths it out. Stealing this for when the arrowroot doesn't quite do the job.
Brought these to Easter dinner and they were gone before the regular enchiladas. My sister-in-law kept asking what was in the white sauce, and when I told her Greek yogurt and verde salsa she looked almost annoyed at how simple it sounds. The filling's great but I'd bump the cayenne next time for more heat. Officially in the spring rotation.
Ha, the annoyed look means she's already planning to make it. On the cayenne, I keep the base recipe at 1/4 teaspoon but 1/2 is where I actually like it. The yogurt in the sauce takes enough edge off that you can push the heat more than you'd think.
Tried four white enchilada recipes since January, this one wins. The Greek yogurt sauce is what does it.
The Greek yogurt really does carry that sauce. Tangier and almost 15g more protein per cup than sour cream. Hard to go back once you've had it that way.
Made these six times now and I've finally landed on the version I'm keeping. At some point I started adding a second tablespoon of lime juice directly to the filling. It cuts through the white sauce and keeps the whole thing from feeling too heavy. The yogurt sauce was already solid, but that extra acidity is what made it click. I also switched to full-fat Greek yogurt instead of whatever I grabbed the first few times, and the sauce comes out noticeably thicker and creamier. Leftovers are even better the next day. Going to try fresh cilantro on top next round.
Haven't done the extra lime in the filling yet. Going to try it. Mine always goes in the sauce side so I'm wondering if both together gets too tart (or if that's actually the point). Cilantro at the table, not pre-bake.
I ran out of Greek yogurt halfway through so I finished the sauce with sour cream (I know, I know), and it still came together fine. The green chile flavor got muted though. Added a second layer of verde salsa on top before baking and that brought it back. Not sure if the original would taste noticeably different, but now I have to find out.
The original will taste tangier. That yogurt-to-sour cream swap is the whole reason the chile flavor went flat. Your extra salsa layer was the right call.
Brought these to a casual dinner last weekend and the white sauce had nobody asking questions. Said the word 'keto' halfway through and two people literally froze mid-bite. Double batch next time.
Happens every time lol. The yogurt sauce doesn't read as 'health food' at all. Double batch, always.
Made these Sunday for a quick weeknight-style dinner and the white sauce hit differently than I expected. My son has strong opinions about everything I make, so when he came back for what I was going to pack for his lunch the next day I took note. That yogurt and green chile combo is just freaking good, it has this creamy tangy thing going on that I keep thinking about. Double batch next time so there are actual leftovers.
Ha, no packed lunch is the real review. The verde salsa is actually where that tang comes from (not just the yogurt), for what it's worth. Good call on the double batch.
I made this on a Tuesday because I was desperate for something that didn't feel like sad diet food, and the white sauce completely changed what I expected. My son is fourteen and has been grumbling every time I make 'keto stuff,' but he ate two full enchiladas and then quietly asked what was in the sauce. That question was the real review. I told him it was Greek yogurt and green chiles and he just nodded and said 'okay.' I'm pretty new to all of this and was worried about rolling the tortillas without them cracking, but once they warmed up a bit they were fine. The 31g of protein per serving was a nice bonus, but the sauce is what makes this worth repeating.
That quiet "okay" is worth more than five stars. Teenagers don't fake it.
My husband has been doing great on keto but recently found out he can't have dairy (skin issues, not a true allergy but still worth avoiding). Looking at the white sauce, it's basically built on Greek yogurt and cheese, which is pretty much the whole dish. I've subbed full-fat coconut milk for cream in keto sauces before and it held up fine, so that's my first instinct, but I'm not sure how it plays with the green chiles and spices here. The dairy-free cheese shreds feel like an easier fix since those have gotten a lot better lately, but the sauce is where I'm stuck. Would the coconut milk give it enough body on its own or would it need something to thicken it up? Trying to figure this out before I commit to making it for dinner this week.
Full-fat coconut milk works here. The arrowroot is what actually thickens the sauce (not the yogurt), so keep the same amount and you'll get the same consistency. Slight coconut sweetness but it doesn't fight the green chiles.
I was convinced the Greek yogurt was going to make the sauce taste off, like diet food. It doesn't. Tangy and rich in a way that actually beats every white sauce I've made from scratch.
The verde salsa is where that tang comes from. Yogurt just adds body without the cream heaviness.
Tried four other keto enchilada recipes this winter before landing on this one, and the green chile Greek yogurt sauce is what everyone else is missing. The tang it adds to the rotisserie chicken filling is freaking good. Only a four because my keto tortillas cracked every time I rolled them, but on flavor alone, it's not close.
The tortilla cracking is almost always a warmth issue. 15 seconds in the microwave before you roll and they flex instead of crack. And yeah, that green chile yogurt sauce is the whole reason this one's different.
Husband went back for seconds. Doubling the cayenne next time for more heat but the filling has a nice tang to it.
Adrienne love hearing that. If you want even more heat try stirring some diced fresh jalapenos into the filling too. The pickled ones on top add tang but the fresh ones bring real spice.