HIGH PROTEIN SINGLE SERVE ENCHILADAS Recipe | Easy Meal Prep

Introduction

Packed with bold flavors and satisfying textures, these High Protein Single Serve Enchiladas make it effortless to whip up a hearty, nutrient-rich meal for one. Designed for anyone seeking a balanced, protein-packed dish without extra fuss, this recipe is simple to assemble, customizable, and ideal for meal prep. Enjoy all the savory, saucy enchilada flavors you love—no leftovers or food waste!

Why These Single Serve Enchiladas Are a Weeknight Game Changer

This recipe delivers everything you want in an easy meal: bold taste, plenty of lean protein, and flexible ingredient swaps. It’s perfect for quick lunches or dinners and offers the convenience of single-portion cooking—which helps with portions, macro tracking, and meal variety throughout the week. No more prepping massive pans or dealing with days of leftovers. Plus, these enchiladas freeze beautifully for future busy days.

The Key to High Protein Filling

Lean ground chicken or turkey, tender black beans, and a generous sprinkle of reduced-fat cheese provide the muscle-building protein foundation of this dish—over 30 grams per serving! The addition of Greek yogurt or cottage cheese in the filling bumps up the creamy texture and adds even more protein, all while keeping the enchiladas light.

Assembly: Effortless and Mess-Free

Each enchilada is rolled individually, filled with the perfect mix of protein, beans, and just the right amount of veggies. A quick pour of your favorite enchilada sauce and a sprinkle of cheese lets these enchiladas bake up bubbly and delicious, right in a personal-sized baking dish. Clean-up is a breeze, and you can easily assemble prep containers for grab-and-go lunches.

Perfect Sides & Meal Prep Ideas

These high protein single serve enchiladas are a complete meal on their own, but they also pair well with a simple green salad or quick sautéed veggies. Want to change it up? Swap in ground beef for a heartier flavor, use different beans, or add diced bell pepper to sneak more veggies in. The single-serve format makes it easy to enjoy fresh and hot every time.

Nutritional Information and Serving Size

Each prepared enchilada (one serving) contains approximately 350–400 calories, over 30 grams of protein, 35 grams of carbohydrates, and 12 grams of fat—making it the perfect macro-friendly meal for any time of day.

High Protein Single Serve Enchiladas (Recap)

With their perfect portion size, generous protein content, and ease of preparation, these single serve enchiladas are destined to become a meal prep hero—whether you’re focused on fitness, macronutrients, or just want an easy, flavor-packed meal.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by grocery section—perfect for efficient meal planning and streamlined grocery shopping!

Instructions

1. Preheat your oven to 400°F (200°C) and lightly spray a small baking dish or ovenproof container with cooking spray.
2. Heat olive oil in a skillet over medium heat. Add ground chicken (or your protein choice) and cook until nearly browned, about 3–4 minutes. Add onion and bell pepper (if using), seasoning with chili powder, cumin, salt, and pepper. Sauté until veggies are soft and meat is cooked through, another 2 minutes.
3. Stir in black beans and half of the enchilada sauce. Allow mixture to heat through for 1–2 minutes, then remove from heat. Mix in Greek yogurt or cottage cheese and half the shredded cheese for extra creaminess and protein punch.
4. Spoon filling down the center of your tortilla. Roll up tightly and place seam-side down in the prepared baking dish.
5. Pour the remaining enchilada sauce evenly over the tortilla and sprinkle with remaining cheese.
6. Bake for 15–18 minutes or until the cheese is melted and bubbly. Let cool for a couple of minutes, then top with fresh cilantro or green onions if desired.
7. Serve immediately, or cool and store in an airtight container for up to 3 days. To reheat, microwave for 1–2 minutes.

Weekly Meal Planning

These single serve enchiladas are a true meal prep superstar. Easily batch-cook several portions to store in individual containers, making it simple to mix up your weekly menu without repetitive meals. For ultimate efficiency, save and schedule this recipe—CookifyAI will auto-add ingredients to your digital shopping list, track protein content, and help prevent ingredient overlap across your week.

Planning Benefits:

• Automatically calculates ingredient totals across all your planned meals
• Organizes shopping lists by grocery category for fast, efficient store trips
• Reduces duplicate purchases and forgotten ingredients
• Ensures you always have macro-balanced meals ready to go

Pro tip: Schedule your weekly recipes to optimize ingredient overlap—for example, using the rest of your ground turkey or cheese across multiple planned dinners. This prevents waste and keeps your meal prep routine enjoyable and cost-effective.

Cook and Prep Times

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes

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These High Protein Single Serve Enchiladas are your ticket to easy, flavorful, and protein-rich lunches or dinners—all week long. Happy prepping!