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This chicken tortilla bake has 45 g of protein per serving and takes 85 minutes start to finish, 35 of them in the oven or resting. The protein comes from chicken breast, black beans, cheese and a spoonful of Greek yogurt on top, not powder, so it tastes like the real thing.
It serves 6, and each portion weighs about 400 g. That’s a full plate, not a side. I added up the protein ingredient by ingredient, so treat 45 g as a close estimate, not a lab number.
I simmer the chicken right in the enchilada sauce so it stays juicy and shreds with two forks. One thing can go wrong: a thin sauce turns the bottom tortillas gummy. Three minutes of uncovered simmering before you layer fixes it.
My two kids don’t care about macros, and they still ask for seconds.
Why You’ll Love This Recipe
- 45 g protein per serving from chicken, beans, cheese and yogurt
- One saucepan and one baking dish keep cleanup short
- Chicken simmers in the sauce, so it stays juicy
- Leftovers reheat well and hold up for four days
Ingredient Notes
- chicken breast: Buy 680 g (1.5 lb), usually 2 to 3 breasts. Thighs work at the same weight and cook to the same temperature, but you lose about 3 g of protein per serving.
- corn tortillas: Use 6-inch / 15 cm tortillas. Check that the label says 100 percent corn if you need them gluten free.
- red enchilada sauce: A 425 g / 15 oz can is enough. Green sauce works too, but the bake turns tangier and less red.
- Monterey Jack or cheddar: Jack melts smoothest and cheddar tastes sharper. I use half of each, shredded from a block.
- plain nonfat Greek yogurt: It adds about 24 g of protein across the dish. Sour cream works at the same amount, but you lose about 3 g of protein per serving.
- black beans: Rinse them under cold water for 20 seconds. The canning liquid is thick and loosens the layers.
High-Protein Chicken Tortilla Bake with Black Beans
Ingredients
Method
- Dice the onion, mince the garlic, drain and rinse the beans, and shred the Monterey Jack or cheddar if you bought a block. Heat the oil in a 4-quart / 3.8 L saucepan over medium heat, add the onion and cook for 4 minutes until soft. Stir in the garlic, chili powder, cumin and salt and cook for 30 seconds until fragrant.
- Pour in the enchilada sauce and salsa and stir. Nestle the chicken breasts into the sauce, bring to a gentle simmer, cover and cook for 20 minutes, flipping once at the 10-minute mark, until an instant-read thermometer reads 165 F / 74 C in the thickest part. While the chicken simmers, heat the oven to 190 C / 375 F.
- Move the chicken to a cutting board. Simmer the sauce uncovered for 3 minutes until it coats the back of a spoon, then spoon 1/2 cup (120 ml) of it into a 23 x 33 cm / 9 x 13-inch baking dish and spread it flat. Shred the chicken with two forks and stir it back into the rest of the sauce.
- Wrap the tortillas in a damp paper towel and microwave for 45 seconds so they bend without cracking. Lay 6 tortillas in the dish, overlapping them and tearing the last ones to fill gaps. Top with half the chicken, half the beans, half the corn and one-third of the shredded Monterey Jack or cheddar. Repeat with the remaining tortillas, chicken, beans and corn, then scatter the last of the cheese over the top.
- Cover the dish with foil and bake for 15 minutes. Remove the foil and bake 10 minutes more, until the cheese is bubbling with browned spots at the edges.
- Rest the bake for 10 minutes so the layers set. Cut into 6 squares and top each with about 3 tbsp of Greek yogurt, chopped cilantro and a lime wedge.
Notes
- Protein math: chicken 152 g, cheese 54 g, yogurt 24 g, beans 19 g, tortillas 17 g, other 9 g, split six ways.
- No protein powder is used, so there is no powder-free version to swap in.
- Simmer the sauce uncovered until it coats a spoon before you start layering.
- Add the Greek yogurt after baking or reheating, since heat makes it split.
Tips for Success
- Shred the cheese from a block yourself, since pre-shredded cheese carries anti-caking starch and melts less smoothly on the top layer.
- Warm the corn tortillas wrapped in a damp paper towel for 45 seconds in the microwave so they bend without cracking.
- Pick a 23 x 33 cm / 9 x 13-inch dish so two layers of tortillas fit with room for the cheese to bubble.
- Simmer the sauce uncovered until it coats the back of a spoon before you spread any of it in the dish.
- Cut the bake into squares only after the 10-minute rest, using a sharp knife, so the layers stay together on the plate.
Variations
- Swap the black beans for pinto beans and cook 1 diced poblano pepper with the onion for a milder, earthier bake.
- Use about 500 g of shredded rotisserie chicken and warm it in the sauce for 5 minutes instead of simmering raw breasts for 20.
- Stir 2 tbsp of chopped chipotle in adobo into the sauce for smoky heat, and keep the cold yogurt on top to balance it.
Storage and Reheating
Chicken tortilla bake keeps for 4 days in the fridge. Cut it into squares and store them in airtight containers, and don’t leave the dish out for more than 2 hours after baking.
To reheat, put squares in a baking dish, cover with foil and warm at 160 C / 325 F for 20 minutes, until the center reaches 165 F / 74 C. In a microwave, cover a square and heat 2 minutes at 70 percent power, then in 30-second bursts until the center reaches 165 F / 74 C. Add the Greek yogurt after reheating.
Freezing works well. Wrap cooled baked squares individually in foil, put them in a freezer bag and freeze for up to 3 months. Thaw overnight in the fridge, then reheat the same way.
Serving Suggestions
Put each square on a warm plate and top it with about 3 tbsp (40 g) of cold Greek yogurt, a handful of chopped cilantro and a lime wedge. The yogurt is part of the protein count, so don’t skip it.
A crunchy slaw of shredded green cabbage, lime juice and a pinch of salt sits well beside it and cuts through the cheese. Sliced avocado and a handful of greens also work.
Set out hot sauce and pickled red onion so everyone can set their own heat.
FAQ
Why is my chicken tortilla bake soggy on the bottom?
A thin sauce is the usual cause. Simmer the sauce uncovered for 3 minutes until it coats the back of a spoon, and keep the first layer to just 1/2 cup (120 ml) of sauce with no chicken. Corn tortillas soak up liquid, so they need a thick sauce to stay in layers.
Can I use flour tortillas instead of corn in chicken tortilla bake?
Yes. Use 8 flour tortillas (8-inch / 20 cm), 4 per layer, tearing them to fill the gaps. The texture comes out softer, closer to lasagna, and protein rises by about 1 g per serving. Corn holds its shape better in the layers, which is why I use it.
Can I freeze chicken tortilla bake and reheat it from frozen?
Yes, baked squares freeze for up to 3 months. Cool them completely, wrap each in foil and bag them. Thaw overnight in the fridge, then reheat covered at 160 C / 325 F for 20 minutes, until the center reaches 165 F / 74 C. Leave the yogurt off until serving.
How do I know when the chicken is done simmering in the enchilada sauce?
Check the thickest part of a breast with an instant-read thermometer. It should read 165 F / 74 C after about 20 minutes at a gentle simmer, and the meat should pull apart easily with a fork. Flip the breasts once at the 10-minute mark so both sides cook in the sauce.
What side dish goes with chicken tortilla bake?
A crunchy cabbage slaw with lime juice and salt works well because it cuts through the cheese and sauce. Sliced avocado, pickled red onion and a simple green salad also fit. The bake already has beans, corn and tortillas, so I skip rice.
Is chicken tortilla bake gluten free?
It can be. Corn tortillas are naturally gluten free, but check that the package says 100 percent corn, since some brands add wheat flour. Read the labels on the enchilada sauce and salsa for wheat as well. The cheese and yogurt mean the dish is not dairy free.
