These healthy pumpkin chicken enchiladas combine shredded chicken, corn tortillas, reduced-fat Mexican cheese, and a smoky pumpkin cottage cheese sauce blended with chipotle peppers and adobo. The pumpkin makes the sauce thick and silky without turning the dish sweet, while cottage cheese adds creaminess and protein without heavy cream.
One deep 9×13-inch pan makes 16 enchiladas, or eight meal-prep servings of two enchiladas each. Each serving is approximately 507 calories, 56 grams of protein, 39 grams of carbohydrates, and 12 grams of fat. Exact nutrition depends on the chicken, tortillas, cottage cheese, cheese, and amount of sauce used.
Recipe at a Glance
- Yield: 16 enchiladas
- Servings: 8
- Serving size: 2 enchiladas
- Pan: Deep 9×13-inch baking dish
- Prep time: 25 minutes
- Bake time: 25–30 minutes
- Rest time: 5–10 minutes
- Oven: 425°F
- Protein: Approximately 56 grams per serving
Why You'll Love These Pumpkin Chicken Enchiladas
- High-protein comfort food: Chicken, cottage cheese, and reduced-fat cheese provide approximately 56 grams of protein per serving.
- Built for meal prep: One pan divides neatly into eight substantial lunches or dinners.
- Uses cooked chicken: Rotisserie chicken or leftover cooked chicken keeps prep manageable.
- Simple smoky seasoning: Chipotle peppers and adobo provide heat and depth without a long spice list.
- Creamy without heavy cream: Blended cottage cheese gives the sauce body and protein.
- Savory pumpkin flavor: Garlic, lime, chipotle, broth, and cheese keep the pumpkin firmly out of dessert territory.
The Pumpkin Cottage Cheese Sauce Strategy
The sauce is what makes this recipe different. Pumpkin puree provides thickness, color, and a mild earthy flavor. Low-fat cottage cheese adds creaminess and protein. Once blended completely smooth, no cottage cheese curds should remain.
Start with 1 cup of chicken broth. Cottage cheese varies in moisture, so the sauce may already be pourable. Add up to ½ cup more only when needed, 2 tablespoons at a time. The finished sauce should pour in a thick ribbon and coat a tortilla without running like soup.
What Do Pumpkin Enchiladas Taste Like?
These enchiladas are savory and smoky, not sweet. There is no brown sugar, cinnamon, or pumpkin pie spice. Pumpkin gives the sauce a smooth base, while garlic, lime, chipotle peppers, adobo, broth, salt, chicken, and cheese create the dominant flavor.
Ingredients
Creamy Pumpkin Chipotle Sauce
- 30 ounces pure pumpkin puree (two 15-ounce cans)
- 16 ounces low-fat cottage cheese
- 1 cup low-sodium chicken broth
- Up to ½ cup additional chicken broth, only as needed
- 8 garlic cloves, peeled
- 2 chipotle peppers from a can of chipotles in adobo
- 2 tablespoons adobo sauce from the can
- 2 tablespoons fresh lime juice
- 1–1½ teaspoons salt, adjusted to taste
- ½ teaspoon black pepper
Chicken Filling
- 2 pounds cooked shredded chicken
- 10–12 scallions, thinly sliced
- 1 cup prepared pumpkin chipotle sauce
For Assembly
- 16 small corn tortillas, approximately 6 inches each
- 12 ounces reduced-fat Mexican-blend shredded cheese
- Cooking spray, for the baking dish
Optional Toppings
Try sliced scallions, chopped cilantro, toasted pumpkin seeds, crumbled cotija, pickled jalapeños, fresh lime wedges, or extra adobo sauce. Optional toppings are not included in the nutrition estimate.
Ingredient Notes
Pumpkin puree: Use plain pumpkin puree, not pumpkin pie filling, which contains added sugar and spices.
Low-fat cottage cheese: Blend until completely smooth so the sauce is creamy rather than grainy.
Chicken broth: Begin with 1 cup. Add up to ½ cup more only if the sauce is too thick to pour.
Chipotle peppers in adobo: The peppers supply smoky heat; the sauce in the can adds concentrated chile, tomato, and vinegar flavor.
Cooked chicken: Use rotisserie chicken, leftover roasted chicken, poached chicken, or another fully cooked shredded chicken. The nutrition estimate assumes skinless chicken breast.
Corn tortillas: Warm them before rolling. Cold corn tortillas crack easily.
Reduced-fat Mexican cheese: The estimate assumes approximately 80 calories, 7 grams protein, and 4 grams fat per ounce. Check your label because brands vary.
Equipment
- Deep 9×13-inch baking dish
- High-powered blender
- Large mixing bowl
- Silicone spatula
- Measuring cups and spoons
- Foil or a fitted lid for storage
Tools I Use for This Recipe
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How to Make Pumpkin Chicken Enchiladas
1. Prepare the oven and pan
Preheat the oven to 425°F. Lightly coat a deep 9×13-inch baking dish with cooking spray. Set it on a sheet pan if you are concerned about bubbling sauce.
2. Blend the pumpkin cottage cheese sauce
Add the pumpkin puree, cottage cheese, 1 cup chicken broth, garlic, chipotle peppers, adobo sauce, lime juice, salt, and black pepper to a large blender. Blend until completely smooth, stopping to scrape the blender as needed.
3. Adjust the consistency
If the sauce is too thick to pour, blend in more broth 2 tablespoons at a time. You may not need the full additional ½ cup. Stop when the sauce pours in a thick ribbon.
4. Make the chicken filling
Combine the shredded chicken and scallions in a large bowl. Stir in 1 cup of the prepared sauce until the chicken is evenly coated. Taste before adding extra salt because rotisserie chicken can already be salty.
5. Sauce the pan and warm the tortillas
Spread approximately 1½ cups of sauce over the bottom of the baking dish. Warm the corn tortillas in damp paper towels in the microwave or briefly in a dry skillet. Keep them covered so they remain flexible.
6. Fill and roll
Divide the chicken mixture evenly among the 16 tortillas. Roll each tortilla around the filling and place it seam-side down in the baking dish. If the final enchiladas will not fit without being crushed, place them in a smaller sauced baking dish.
7. Add sauce and cheese
Pour enough remaining sauce over the enchiladas to cover the tops and fill the spaces between them. Reserve excess sauce rather than overfilling the pan. Sprinkle all 12 ounces of cheese evenly over the top.
8. Bake and rest
Bake for 25–30 minutes, until the sauce bubbles around the edges and the cheese is fully melted. For extra color, broil for 1–2 minutes while watching continuously. Rest for 5–10 minutes before serving so the sauce can thicken.
9. Portion for meal prep
Divide the pan into eight servings of two enchiladas each. Keep fresh toppings separate until serving.
Meal-Prep and Make-Ahead Instructions
Assemble ahead: Cover the assembled pan and refrigerate it for up to one day before baking. A cold pan may need 35–40 minutes in the oven. If using a glass baking dish, follow the manufacturer's guidance for moving it from refrigerator to oven.
Bake and portion: Let the baked enchiladas rest, then divide them among eight containers. Pack cilantro, scallions, lime, cotija, pumpkin seeds, and pickled jalapeños separately.
Save extra sauce: Refrigerate any unused sauce separately and spoon it over reheated portions.
Expert Tips
- Start with less broth. Cottage cheese moisture varies, and it is easier to thin a thick sauce than repair a watery one.
- Blend until completely smooth. Visible curds create a grainy sauce.
- Taste before salting. Chicken, broth, cheese, chipotle, and adobo all contribute sodium.
- Warm the tortillas. This is the simplest way to reduce cracking.
- Do not overfill. Overstuffed tortillas are difficult to roll and fit into the pan.
- Use a deep dish. This is a large recipe with plenty of sauce.
- Let the pan rest. The enchiladas lift more cleanly after the sauce settles.
Suggested Variations and Substitutions
These are suggested variations rather than individually tested versions. Results may vary by product, and moisture, texture, bake time, or nutrition may need adjustment.
- Use leftover roast chicken, poached chicken, or slow-cooked shredded chicken instead of rotisserie chicken.
- Use cooked shredded turkey for a post-Thanksgiving version.
- Use fat-free cottage cheese for a slightly lower-fat sauce.
- Use reduced-fat cheddar, pepper jack, or Monterey Jack instead of Mexican blend.
- Use one chipotle pepper and 1 tablespoon adobo for a milder sauce.
- Use small flour tortillas for a softer texture; nutrition will change.
- Add drained black beans to stretch the filling and add fiber.
Storage and Reheating
Refrigerate cooked enchiladas in airtight containers within 2 hours. Use them within 3–4 days and reheat leftovers to 165°F, following USDA food-safety guidance.
Microwave: Cover one serving loosely and heat until it reaches 165°F throughout. Add extra sauce or a small splash of broth if the tortillas look dry.
Oven: Place the enchiladas in a covered baking dish and reheat at 325–350°F until they reach 165°F.
Freezing: For the best texture, assemble in a freezer-safe pan before baking. Cool the sauce and chicken first, cover tightly, and freeze without fresh toppings. Thaw overnight in the refrigerator before baking.
Frequently Asked Questions
Do pumpkin chicken enchiladas taste sweet?
No. The sauce contains no sugar or pumpkin pie spice. Garlic, chipotle, adobo, lime, broth, chicken, and cheese make it savory and smoky.
Can I taste the cottage cheese?
It should disappear into the sauce when blended completely smooth. Its main jobs are adding creaminess, body, and protein.
Can I use Costco rotisserie chicken?
Yes. Remove the bones and shred the cooked meat. Remove the skin if you want the nutrition to stay closer to the estimate based on skinless chicken breast.
How spicy are these enchiladas?
Two chipotle peppers and 2 tablespoons adobo create noticeable smoky heat across the large batch. For a milder pan, use one pepper and 1 tablespoon adobo.
Why is my sauce too thick?
Cottage cheese moisture varies. Blend in additional broth 2 tablespoons at a time until the sauce pours in a thick ribbon.
Why did my corn tortillas crack?
They were probably not warm or flexible enough. Heat them in damp paper towels or briefly in a skillet and keep them covered while assembling.
Are pumpkin chicken enchiladas gluten-free?
They can be, but check every label—including the corn tortillas, broth, chipotle peppers, cheese, and cooked chicken—before serving them as gluten-free.
Nutrition Estimate
The estimate assumes 2 pounds cooked skinless chicken breast, 16 ounces low-fat cottage cheese, sixteen 50-calorie corn tortillas, 12 ounces reduced-fat Mexican cheese at approximately 80 calories, 7 grams protein, and 4 grams fat per ounce, the full batch of sauce, and no optional toppings.
- Per serving (2 enchiladas): Approximately 507 calories, 56g protein, 39g carbohydrates, and 12g fat
- Per enchilada: Approximately 254 calories, 28g protein, 20g carbohydrates, and 6g fat
- Whole pan: Approximately 4,056 calories, 447g protein, 313g carbohydrates, and 95g fat
Try These Next
- Easy High-Protein Mexican Chicken Potato Bowl
- High-Protein Mediterranean Chicken Salad
- High-Protein Grilled Chicken Caesar Salad
- 2-Ingredient Corn Tortillas
- Sweet Potato Shishito Pepper Hash
Final Thoughts
The shortcut here is the sauce: pumpkin, cottage cheese, chipotle, and adobo blend into a thick, smoky base without heavy cream or a long spice list. Start with less broth, warm the tortillas well, and let the finished pan rest before serving. The result is a comforting fall dinner that also works as eight high-protein meal-prep portions.
BAKE THIS NEXT
High-Protein Pumpkin Chipotle Chicken Enchiladas
Ingredients
- 30 ounces pure pumpkin puree two 15-ounce cans; not pumpkin pie filling
- 16 ounces low-fat cottage cheese
- 1 cup low-sodium chicken broth
- 0-1/2 cup additional chicken broth only as needed
- 8 cloves garlic peeled
- 2 chipotle peppers in adobo
- 2 tablespoons adobo sauce from the can
- 2 tablespoons fresh lime juice
- 1-1 1/2 teaspoons salt adjust to taste
- 1/2 teaspoon black pepper
- 2 pounds cooked shredded chicken rotisserie chicken or any fully cooked shredded chicken
- 10-12 scallions thinly sliced
- 1 cup prepared pumpkin chipotle sauce from the sauce above
- 16 small corn tortillas approximately 6 inches each
- 12 ounces reduced-fat Mexican-blend shredded cheese
- cooking spray for the baking dish
- scallions, cilantro, toasted pumpkin seeds, cotija, pickled jalapeños, lime wedges, or extra adobo sauce optional; not included in nutrition
Equipment
- Deep 9×13-inch baking dish
- High-powered blender
- Large mixing bowl
Method
- Preheat the oven to 425°F. Lightly coat a deep 9×13-inch baking dish with cooking spray.
- Add the pumpkin puree, cottage cheese, 1 cup chicken broth, garlic, chipotle peppers, adobo sauce, lime juice, salt, and black pepper to a large blender.
- Blend until completely smooth, stopping to scrape down the blender as needed. There should be no visible cottage cheese curds or pieces of garlic.
- Check the sauce consistency. Add up to 1/2 cup additional chicken broth, 2 tablespoons at a time, only if needed, blending after each addition. The sauce should be thick but pourable.
- Add the cooked shredded chicken and scallions to a large bowl. Stir in 1 cup prepared pumpkin chipotle sauce until the chicken is evenly coated.
- Spread approximately 1 1/2 cups pumpkin chipotle sauce across the bottom of the prepared baking dish.
- Warm the corn tortillas until soft and flexible. Keep them covered while assembling so they do not become brittle.
- Divide the chicken filling evenly among the 16 tortillas. Roll each tortilla and arrange it seam-side down in the baking dish.
- Pour enough of the remaining pumpkin chipotle sauce over the enchiladas to cover the tops and fill the spaces between them. Reserve any excess sauce rather than overfilling the pan.
- Sprinkle the reduced-fat Mexican-blend cheese evenly over the enchiladas.
- Bake at 425°F for 25–30 minutes, until the sauce is bubbling around the edges and the cheese is completely melted. Broil for the final 1–2 minutes if additional browning is desired.
- Let the enchiladas rest for 5–10 minutes before serving. Divide into eight servings with two enchiladas per serving.
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