Creamy white chicken enchiladas smothered in a tangy Greek yogurt green chile sauce, at 6.2g net carbs and 31.7g protein per enchilada. I whisk the arrowroot into melted butter before the broth goes in so the white sauce thickens clean, roll the rotisserie chicken filling into low carb tortillas, and I let it bake at 375°F for 20 to 25 minutes.
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, salt, 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. The filling is easy to adjust too, since you can skip the Mexican blend cheese or use a plant-based version.
Keto tortillas
I’ve tried a lot of low carb tortillas over the years and these are the ones I keep going back to:
Roll them up in my keto tortillas instead of store-bought.
How to store these enchiladas
Refrigerator storage
I store leftover enchiladas in an airtight container in the fridge for up to 5 days. The sauce thickens as it cools, so I add a splash of chicken broth when reheating. For a single serving, I microwave at 50% power for 2 to 3 minutes to keep the sauce from splitting.
Make ahead instructions
Let the sauce cool to room temperature before assembling. I fill and roll the enchiladas as directed, pour the cooled sauce over the top, cover the baking dish tightly with plastic wrap, and refrigerate for 8 to 12 hours. Bake as directed, adding 5 to 10 extra minutes since the dish is coming straight from the fridge. 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.
Freezer storage
I freeze the assembled enchiladas (before adding sauce) by covering the pan with a double layer of foil and placing it in a large resealable freezer bag. To bake from frozen, pour the sauce over the top, reduce the oven to 350 degrees, and bake covered for 1 1/2 hours. Uncover and continue baking for another 30 minutes to 1 hour until hot and bubbly. These pair well with a side of cilantro lime chicken for a complete meal.
More keto Mexican dinners
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.
If your family loves these enchiladas, here are a few more Mexican-inspired recipes I keep in rotation:
Keto Taco Casserole is another one-dish dinner that comes together in about 30 minutes.
Enchilada Lasagna Casserole uses the same enchilada flavors in a layered casserole format (no rolling required).
Chicken: 4 cups shredded. I grab a rotisserie chicken from the store or use leftover shredded chicken from the fridge.
Verde salsa: the jarred kind from the salsa aisle. It adds both heat and tang to the filling without extra cooking. Green enchilada sauce swaps 1:1 but is thinner and milder, so add a tablespoon of lime juice if you use it.
Plain Greek yogurt: the sauce base, stirred in over low heat. The arrowroot powder, not the yogurt, is what thickens the sauce, which is why the dairy-free swap works.
Arrowroot powder: 1 tablespoon, whisked into the melted butter before the broth. A quarter teaspoon of xanthan gum does the same job with fewer carbs.
Low carb tortillas: I like the 8-inch size because they hold about 2/3 cup of filling without splitting. The brands I use are listed above.
Toppings: a second cup of Mexican blend cheese and sliced pickled jalapenos.
Preheat oven to 375°F. Spray an 8×10 casserole dish with cooking spray.
2
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.
For this step
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
3
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.
For this step
keto tortillas, 6 (8-inch) or 14 (4-inch)
4
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.
For this step
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
5
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.
For this step
1 cup shredded Mexican blend cheese
1/3 cup sliced pickled jalapenos
Nutrition
Per serving: 1 enchilada
Calories
399
Fat
25.9g
Protein
31.7g
Total carbs
22.4g
Net carbs
6.2g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
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 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.
Rolled them expecting cracks. That’s what every keto wrap does. These held. Sauce set everything in the oven, then I pulled it out looking like an actual pan of enchiladas. Didn’t expect that.
Had a rotisserie chicken with no plan and somehow ended up making my first enchiladas. Wasn’t expecting that yogurt sauce to get so thick in the oven, almost creamy. Can you assemble these the night before and bake the next day?
Elaine, I do this all the time. Just let the sauce cool to room temperature before you pour it over the assembled enchiladas, then cover tightly with plastic wrap and refrigerate. Up to 12 hours and they come out the same.
Didn’t expect this much flavor from just tomato paste and lime. It tastes more layered than the ingredients let on. Fair warning though: rotisserie chicken holds more moisture than it looks. My first batch came out wet and rolling was a mess. Pat it dry before mixing. The sauce is worth it, that yogurt tang keeps it from going heavy.
I’ve made maybe three dinners from scratch in my life, so enchiladas felt like a stretch. The Greek yogurt sauce was easy enough that I actually pulled it off. Came out at 25 minutes looking like real food. Genuinely surprised.nnThe cayenne at 1/4 tsp was pretty mild for me. I’d double it next time, maybe more. The sauce is creamy enough to handle the heat.nnMacros were honestly what finally got me off the keto forums and into actually trying this. 6 net carbs for something this filling still felt a little suspicious.nnDid anyone else find the tortillas softer than expected after baking, or is that just mine?
James, that’s just what enchiladas do. The sauce soaks into the tortillas as they bake. If you want more structure, dry-bake the filled rolls about 5 minutes before adding the sauce.
That green chile smell when I open the container on Tuesday is what makes the Sunday batch worth it. The Greek yogurt base surprised me. Holds through day three without separating or getting watery, so no sad dry enchiladas by midweek. Rotisserie chicken cuts the build to 20 minutes, now it’s just a weekly thing.
The arrowroot is what keeps that sauce stable, not the yogurt. I’ve pulled mine out Thursday and it’s still holding. Weekly rotation is exactly what I wanted this to be, Sarah.
31 grams of protein stopped me from scrolling past this. Enchiladas were the thing I dropped without a second thought when I started keto, because every low-carb version I’d tried felt like an apology for the real thing. These don’t. The cayenne is doing quiet work in the filling, just enough heat to keep the white sauce from landing too heavy. Already in the weeknight rotation.
My husband’s also cutting dairy now on top of the lower carb thing, so I’m always hunting for dinners that work for both of us. This one caught my eye, 31g of protein for something that feels like comfort food is actually kind of impressive. The sauce though. Would coconut yogurt work as a one-to-one swap for the Greek yogurt? I’ve never used dairy-free yogurt in anything savory and genuinely don’t know if it heats the same way or just turns sweet and weird against the green chile. Open to other suggestions if coconut yogurt is a bad call.
Coconut milk is what I tested, not coconut yogurt. Full-fat, 1:1, and arrowroot handles the thickening anyway so consistency isn’t a worry though. Green chile cuts through coconut sweetness pretty well.
Toast the tomato paste in a dry skillet for 30 seconds before adding it. Tastes like it simmered all day instead of 5 minutes. Did it by accident the first time and now I can’t skip it.
Cream cheese versions of this always felt too thick. The tang gets buried in all that fat and kills the brightness you want from the verde. What clicked was the arrowroot actually does the thickening work, not the yogurt. So you’re not swapping something structural. The yogurt is just there for that fermented note and the protein. I checked the 31g number like four times when I first developed this, seemed way too high. That’s what tipped it into weekly rotation.
My 10-year-old has been anti-white-sauce since a cream-of-mushroom casserole incident two summers ago. He took one bite of this and asked if he could have the rest of mine. The lime in the chicken filling keeps it from tasting heavy, which I think is what sold him. I’d go a little lighter on the cayenne next time for the kids, but we’re making it again this weekend regardless.
The cream soup trauma is real and the lime is exactly why this one works differently. Skip the cayenne in the filling for them and serve it on the side for whoever wants heat.
I swapped half the Mexican blend for pepper jack and bumped the verde salsa just a little, and that cayenne suddenly has room to shine. The white sauce still comes out silky but there’s warmth building underneath that makes every bite better than the last. One thing I’ve figured out: pull them at the 20-minute mark and let them sit five minutes before serving so the sauce thickens and the tortillas hold together when you scoop them out. It’s in the regular rotation now.
Pepper jack was on my list. Melissa, the extra salsa giving the cayenne room, I hadn’t put that together but it makes total sense. Five-minute rest is the thing I always skip and always regret. Sauce is still moving when I scoop right out of the oven. Your version sounds better than mine right now.
Made these Sunday and my daughter, who picks apart every meal looking for anything she considers “health food,” ate two and immediately asked me to put them in the birthday dinner lineup. That white sauce is something else — creamy with this tangy kick I did not see coming from Greek yogurt. We’ve been through so many enchilada recipes and nothing has stuck like this one.
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.
‘That looks weird’ then ate two is basically a rave review from a nine-year-old. The green sauce gets that reaction every time, and then it disappears.
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.
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.
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.
