PF
Close-up of vegan enchiladas with red sauce on a bed of fresh kale.
Stovetop~45 minComplexity

Zucchini Enchiladas

These Zucchini Enchiladas deliver 48g protein and 393 calories per serving — one of the highest-protein Mexican-style options available. Quick stovetop prep across 6 servings means you can batch this twice for the entire week without extended cooking time. Built for lifters stacking protein while keeping calories moderate for muscle gain or fat loss phases.

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Ingredients

6 servings
  • Zucchini(120g)
  • Chicken Breast, Grilled(480g)
  • Enchilada Sauce, Red, Canned(360g)
  • Cheese, Monterey Jack, 2%(480g)
  • Green Onion (Scallion)

Instructions

  1. 1Slice the zucchini lengthwise into thin, wide strips using a mandoline or sharp knife—aim for strips ¼-inch thick that are long enough to wrap around filling. You should get approximately 3–4 usable strips per zucchini.
  2. 2Heat a large skillet over medium-high heat and lightly pan-fry the zucchini strips in batches for 2–3 minutes per side until they're pliable and lightly softened but still hold their shape—they should be flexible enough to roll without breaking.
  3. 3In a large bowl, combine the shredded cooked chicken, ¼ cup of the enchilada sauce, ½ cup of the Monterey Jack cheese, and the sliced green onions; stir until evenly mixed.
  4. 4Spread ½ cup of enchilada sauce across the bottom of a 9×13-inch baking dish or similar stovetop-safe skillet. Lay 3 zucchini strips slightly overlapping on a clean surface, spoon 2–3 tablespoons of the chicken mixture along one edge, then roll tightly and place seam-side down in the prepared dish. Repeat until all filling and zucchini are used.
  5. 5Pour the remaining enchilada sauce evenly over the rolled enchiladas and sprinkle the remaining Monterey Jack cheese across the top until lightly covered.
  6. 6Cover the skillet or baking dish with foil and heat over medium heat for 8–10 minutes until the cheese melts and sauce begins to bubble gently around the edges—do not boil vigorously.
  7. 7Remove from heat and let rest uncovered for 2 minutes until the cheese is fully melted and set.
  8. 8Divide the enchiladas evenly into 6 airtight meal prep containers while hot, ensuring each portion receives sauce and melted cheese, then seal and refrigerate for up to 4 days.

Nutrition — Per Serving

393

calories

48g

protein

20g

fat

Carbohydrates
4g
Saturated fat
12.1g
Sodium
996 mg
Dietary fiber
0.5g

6 servings per batch · ~240g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Zucchini Enchiladas have per serving?

Each serving contains 48g of protein with 393 calories, 20g fat, and only 4g carbs. This is one of the highest protein-to-calorie ratios in the PrepForge library, making it a cornerstone high-protein meal.

How long does Zucchini Enchiladas take to prep?

This quick prep recipe batch-makes 6 servings in one stovetop session, delivering substantial meal prep volume in minimal active time. You're averaging less than 7 minutes of active time per complete meal.

Is Zucchini Enchiladas good for muscle gain?

At 48g protein and 393 calories per serving with only 4g carbs, this recipe is built for muscle gain phases where maximizing protein intake while controlling total calories is the priority. It's ideal for hitting high daily protein targets without excess energy intake.

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