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Low FODMAP Enchiladas

February 8, 2018 by Amy Agur

Looking for something to shake up your dinner plans? Try these low FODMAP enchiladas. Filled with seasoned meat and smothered in a savory red sauce, these enchiladas will be the talk of your dinner table.

Heads up, this post uses affiliate links. If you make a purchase using one of the links I've provided, I'll receive a small sum of money. You can read more about my affiliations here.

Since I posted my low FODMAP taco seasoning, my husband has become a little obsessed. So much so, we've had to put a temporary moratorium on tacos in our house. While this was a welcome break for my taste buds, it left an opening in our meal rotation.

I did some experimenting and these low FODMAP enchiladas are the perfect replacement. Easy to make and jam-packed with flavour, these enchiladas will be a new family favourite in no time.

Think these low FODMAP enchiladas sound great, but you don't have time to try them now? Don't worry. You can PIN THIS POST for later.

Keep It FODMAP Friendly

These low FODMAP enchiladas will be a regular at your dinner table. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, this recipe uses tomato paste and low fodmap salsa. Since certain tomatoes can be high in fructans, you need to make sure you use the right kind.

According to the Monash app, tomato paste is safe in servings of 2 tbsp. Our recipe uses two 6 oz cans of tomato paste, which works out to two tbsp per serving. This is within the recommended serving size.

You'll also need a low FODMAP salsa. You can either use my low FODMAP salsa recipe or buy a low FODMAP salsa from a company like Fody Food Co.

My recipe normally uses Roma tomatoes. But, since we're also using tomato paste, I recommend swapping them for common tomatoes. Common tomatoes don't have any FODMAPs, so they won't add to your FODMAP load.

As a side note, even though our tomato ingredients are low FODMAP, they will be acidic. If you suffer from issues like GERD, Dyspepsia, or general acid reflux, this recipe may not be right for you.

Next up is your wrap. If you're in the elimination phase, you can either use a gluten-free tortilla or a corn tortilla. Remember, unless you have celiac disease, you're avoiding the FODMAP fructan, not the gluten itself.

Last but not least is cheese. Hard cheeses like cheddar are low FODMAP in small portions because the lactose is broken down by bacteria during the fermentation process.

According to Monash University, 3/8 of a cup of shredded cheddar is low FODMAP. This recipe uses 1 tbsp of cheddar in each enchilada, as well as 1 cup of cheese on top. This works out to roughly 2.5 tbsp of cheddar cheese per enchilada (about 1/4 cup). This is within the recommended range.

Whose Side Are You On?

If you have leftover salsa, toss it in with some rice for a deliciously seasoned side. You can also pair these savoury enchiladas with a fresh garden salad to add a pop of colour to your meal.

Want to try these low FODMAP enchiladas? Don't forget to PIN THIS RECIPE for later.

FODMAP math

You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in 2 enchiladas.

Fructose = 0.7
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0

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Low FODMAP Enchiladas


  • Author: The FODMAP Formula
  • Total Time: 55 minutes
  • Yield: 5 people 1x
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Description

Shake up your dinner routine with these low FODMAP enchiladas! Packed with flavour, these enchiladas are an easy way to spice things up at the dinner table. 


Ingredients

Scale

Red Enchilada Sauce

  • 2 tbsp low FODMAP garlic infused oil
  • 1 tbsp chilli powder
  • 2 tsp dried parsley
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp ground cumin
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 1/2 cup low FODMAP salsa
  • 2 can tomato paste (6 oz each)
  • 3 cups of water

Enchiladas

  • 1 tbsp garlic-infused olive oil
  • 1 lb ground beef
  • 1/2 tsp salt
  • 1/4 tsp ground cumin
  • 1/4 tsp dried oregano
  • 1/8 tsp cayenne pepper
  • 10 low FODMAP tortillas
  • 1.5 cups cheddar cheese (shredded)
  • 1 tbsp green onions (green parts only, chopped)

Instructions

Red Enchilada Sauce

  1. Heat your garlic-infused oil in a saucepan over medium heat, then add your spices (chilli powder through salt). Give them a swirl to turn the oil into a paste, then quickly add your low FODMAP salsa and tomato paste. Stir the ingredients together, then add your water. Simmer, uncovered, for 15-20 minutes.

Enchiladas

  1. Preheat oven to 375 degrees. 
  2. Heat oil in a frying pan over medium heat. Add ground beef and spices (salt through cayenne pepper) and cook until browned. 
  3. Place a few spoonfuls of enchilada sauce in the bottom of the 13 x 9″ baking dish. Spread the sauce lightly over the bottom of the pan to prevent the enchiladas from sticking. 
  4. Place a spoonful of enchilada sauce down the center of a tortilla, followed by a spoonful of ground beef, and 1 tbsp of shredded cheddar cheese. Wrap up the enchilada like a taco and place it in the baking dish, edges down. Repeat for each tortilla. 
  5. Spread remaining enchilada sauce over the enchiladas and top with cheese. Bake for 20-25 minutes (until cheese begins to bubble). Top with optional green onions. Serve warm. 

Notes

To save time, you can make your enchilada sauce the night before. 

  • Prep Time: 30 minutes
  • Cook Time: 25 minutes
  • Category: Dinner
  • Cuisine: Mexican

Keywords: low FODMAP enchiladas, gluten-free enchiladas, beef enchiladas

Did you make this recipe?

Tag @fodmapformula on Instagram and hashtag it #fodmapformula

You might also like one of these:

  • Low FODMAP Stuffed Peppers Looking for a stress-free FODMAP friendly dinner? These low FODMAP stuffed peppers will add a pop of colour and flavour your taste buds and your tummy will love!
  • Low FODMAP Baked Ziti Curb your comfort food cravings with this delicious baked ziti! Packed with rich, savoury flavour it will be a family favourite in no time!
  • Low FODMAP Buffalo Chicken Wings Whether you're gearing up for game day or settling in for a cozy backyard BBQ, these easy buffalo chicken wings will be the talk of your table.

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Filed Under: Dinner, Recipe Tagged With: Beef, Irritable Bowel Syndrome, Kid Friendly, Low FODMAP, Make Ahead, savoury, Special Occasion, Spicy

About Amy Agur

Amy is a Monash-certified health coach and nutritionist who works with women who feel like IBS is running their lives. She helps them create a clear vision of the life they want and a straightforward game plan to get them there.

Previous Post: « Low FODMAP Sourdough Waffles
Next Post: How to Cope with IBS Related Bloating »

Reader Interactions

Comments

  1. Mary Fletcher

    March 13, 2018 at 3:06 pm

    Hello there! 🙂 I’m excited to see some new recipes out for FODMAPS!
    I have been creating meals for over a year now for my hubby. He seems to have issues with (tomatoes)…any ideas on what to try? Maybe a green sauce? I’ve narrowed it down to garlic, onion, tomatoes, lactose, & med-lg portions of wheat that bother him.
    So challenging, I would love to try your enchiladas & BBQ recipes…but, I’m scared.
    Thank you so much!
    Mary 🙂

    • Amy Agur

      March 13, 2018 at 3:56 pm

      Hi, Mary!

      Unfortunately, I don’t have any tips for modifying this recipe (or my BBQ sauce) at present. Is the issue with reflux or is it gastrointestinal? That would change the approach significantly. Let me know and I’ll ask around for some anti-tomato alternatives for you.

    • Jonathan

      May 26, 2019 at 8:43 pm

      very doable using literally zero tomato. You’ll have to buy whole dried Colorado or California Chiles and make it using that method. Of course always sub the garlic and onion for infused oils. There’s tons of “authentic” enchilada sauce recipes out there using the whole Chile method.

  2. K

    May 11, 2018 at 1:27 am

    Amazing recipe!!! I know it’s tough to do, but any thoughts on a vegetarian protein in this? I love mixing in meatless recipes on occasion, and would love to try something.

    • Amy Agur

      May 11, 2018 at 8:44 pm

      Hi K!

      I did some Googling and it seems like most vegetarian enchiladas are made with black beans. Black beans are high in the FODMAP GOS (galacto-oligosaccharides), so they’re not appropriate for the elimination phase of the program. Once you’ve completed your re-challenge, if you’re ok with beans, you can try replacing the meat with fried black beans. Canned black beans are your best bet. Since FODMAPs are water soluble, some of the FODMAP molecules will leach into the water. Make sure you rinse them thoroughly and chop them up as finely as possible so they have the same texture. If you try it, don’t forget to come back and let me know how it turned out!

    • Sam

      June 11, 2019 at 10:27 pm

      My partner is a vegetarian (makes following a low FODMAP diet for joint meals quite difficult!) but I substitute the ground beef for meatless crumbles. There are great brands out there that adhere to low FODMAP, just be careful to check the ingredients because some brands do add garlic/onion powder. I always find a variety at whole foods, new seasons, safeway…ect.

      • Amy Agur

        June 12, 2019 at 8:13 am

        Great suggestion, Sam! Thanks!

  3. Christine

    February 3, 2019 at 9:33 pm

    Very good! Been trying to find new recipes that are FODMAP friendly that my husband will like as well. This passed the test! It did make a lot of sauce and even with using 94% ground beef it was hard to have enough to fill each shell. I would make 1.5 lbs beef in the future and plan on not using all the sauce. I ended up making a couple of enchiladas with FODMAP-friendly refried beans to get enough.

    • Amy Agur

      February 3, 2019 at 10:40 pm

      Hi Christine!

      We’re normally pretty sparing when it comes to putting sauce inside our enchiladas, so the sauce may go a little farther at our table. Thanks for letting me know about your adjustments, though! It helps to know how recipes workout when others try them.

      Cheers,
      Amy

  4. Dustin

    August 11, 2019 at 9:54 pm

    Really enjoyed this recipe! My wife, who follows the FODMAP diet, raved over the sauce, it’ll get used in some more dishes, thank you!
    Quick tip: If you toast your tortillas on a griddle with some cooking spray until they start turning golden, you’ll make sure they don’t get soggy during the bake.

    • Amy Agur

      August 14, 2019 at 3:55 pm

      Hi Dustin!

      So glad to hear you and your wife enjoyed these enchiladas! They’re a family favourite at our house, too! Thanks for the tip about toasting the tortillas. I’ll definitely try that the next time I make them!

      Cheers,
      Amy

  5. Katie

    September 21, 2019 at 12:12 pm

    I was craving something different and this recipe hit the spot.

    I did modify the recipe some. I couldn’t get low fodmap salsa, and my chilli powder had onions in it. So I used 1.5 cups crushed tomato in place of salsa and tomato paste, a little cayenne pepper, and increased some of the other spices to compensate. Turned out fabulous. Will defintely be making again.

    • Amy Agur

      September 27, 2019 at 10:14 am

      Hi Katie!

      I’m so glad you enjoyed the recipe! Bonus marks for your creative swaps!!

      If you need a low FODMAP salsa recipe in the future, you can grab mine here.

      Cheers!
      Amy

  6. Jolene

    October 10, 2019 at 8:24 pm

    This was absolutely delicious! My husband is not on a low FODMAP diet (I am) but he loved this! He said it’s one of the best things I’ve ever made!

    • Amy Agur

      October 17, 2019 at 9:31 am

      Hi Jolene!

      I’m so excited you and your husband liked this recipe! It’s one of my husband’s favourites as well!!

  7. Morgan

    October 13, 2019 at 8:06 pm

    So good! I’m new to lowfod map dieting and this is one of the tastiest recipes I’ve had!

    • Amy Agur

      October 13, 2019 at 9:27 pm

      Hi Morgan!

      I’m so glad to hear you enjoyed it! It’s one of our favourites 🙂

  8. Tina

    November 12, 2019 at 12:01 pm

    I am just beginning to start the FODMAP diet. Your recipes and website are wonderful for newbies like me! My husband has been struggling with IBS, and hopefully these ideas will help. Thank you for all the information!

    • Amy Agur

      November 17, 2019 at 8:50 pm

      Hi Tina!

      I’m so glad to hear you’re finding my articles and recipes helpful! Hopefully, the low FODMAP program can help your husband get some helpful information about what kinds of foods he tolerates (and doesn’t)!

  9. Caroline

    October 11, 2020 at 5:38 pm

    Hi! Any suggestions on your favorite low-fodmap tortilla? I’m new and got some corn ones this past week, but didn’t love how crumbly they were when rolling up!! Thanks for any guidance!

    • Amy Agur

      October 22, 2020 at 1:33 pm

      Hi Caroline!

      A lot of FODMAPers I’ve talked to like the Food For Life brown rice tortillas. They can also be crumbly, but if you warm them up (in a frying pan or in the oven) before you roll them they hold together much better.

      Hope that helps!
      Amy

  10. Jessie

    December 24, 2020 at 5:32 am

    What low FODMAP chili powder do you use? I find many contain garlic and/or onion.

    • Amy Agur

      January 30, 2021 at 1:45 pm

      Hi Jessie!

      I found a garlic-free chili powder in the bulk section of my local store. If you can’t find a low-FODMAP chili powder, you can make your own by grinding dried red chilies in a food processer (this will be far more potent than store-bought powder though, so use it sparingly).

      Hope that helps!

  11. Ann Jones

    February 3, 2021 at 10:40 am

    I am trying to stay low FODMAP and low acid, which doesn’t leave me much to eat. I have been making my own tomato sauce with roasted Roma tomatoes and adding some roasted carrots. That seems to help balance the acidity a bit. Just a thought for anyone else out there who has both IBS and upper gut issues.

    • Amy Agur

      February 9, 2021 at 2:07 pm

      Hey Ann!

      Yes, carrots are known to lower the acidic flavour of foods. They’re great for pasta and red sauces!

      Thanks for your feedback!

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Meet Amy Agur

hi, i’m amy!

I’m a Monash-certified IBS coach and I’m passionate about helping women feel in control of their bodies!

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