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Low FODMAP Enchiladas

Since I developed 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 has been a welcome reprieve for my taste buds, it’s left an opening in our meal rotation. My most recent substitution has been these low FODMAP enchiladas.

Low FODMAP Enchiladas in baking dish

Filled with seasoned meat and covered in a savory red sauce, these enchiladas will be a welcome addition to your dinner table!

Keep It FODMAP Friendly

These low FODMAP enchiladas will be a quick family favourite, but there are some things you need to keep in mind to keep them FODMAP friendly.

This recipe uses both tomato paste and low FODMAP salsa. Certain tomatoes can be high in fructans, so you need to make sure you’re using the right kinds of tomatoes.

The Monash app has stated that tomato paste is safe in servings of 2 tbsp. They don’t specify a maximum amount. Our recipe uses two 6 oz cans of tomato paste, which works out to roughly 2 tbsp per serving. This is within Monash’s recommend portion size.

Finding a low FODMAP salsa can be hard. You can either purchase a certified low FODMAP salsa from a company like Fody Food Co. or you can use my low FODMAP salsa recipe. This recipe normally calls for Roma tomatoes, but since we’re also using tomato paste, I would recommend swapping them for common tomatoes, as they do not contain FODMAPs. This means they won’t contribute to your overall FODMAP load.

While this recipe is low FODMAP, due to the number of tomatoes it contains, it will be acidic. If you suffer from issues like GERD, Dyspepsia, or general acid reflux, this recipe may not be right for you.

The next item you’ll need to consider is your wrap. If you’re in the elimination phase of the program, you can either use a gluten-free tortilla or a corn tortilla. Remember, you’re not avoiding gluten itself, but rather the FODMAP fructan which is found in many of the same grains.

Our last consideration is cheese. Since cheddar is a hard cheese, some of the lactose is naturally broken down during processing. Monash University recommends limiting your serving to 40g per sitting (about 3/8 of a cup).

We use 1 tbsp of cheddar inside each enchilada in addition to 1 cup of cheese on top. This adds up to roughly 2.5 tbsp of cheddar cheese per enchilada or just over a 1/4 cup of cheese for two enchiladas. This is within Monash’s recommended range.

Whose Side Are You On?

If you have leftover salsa, you can toss it in with some rice for a deliciously seasoned side. I also like to pair my low FODMAP enchiladas with a fresh garden salad to add some fiber and a pop of colour to my meal.

Low FODMAP Enchiladas
Prep Time
30 mins
Cook Time
25 mins
Total Time
55 mins

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. 

Course: Dinner
Cuisine: Mexican
Servings: 5 people
Calories: 308 kcal
Author: The FODMAP Formula
What You Need
Red Enchilada Sauce
  • 2 tbsp garlic-infused olive oil
  • 1.5 tbsp chili 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 water
  • 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)
What You Do
Red Enchilada Sauce
  1. Heat your garlic infused oil in a saucepan over medium heat, then add your spices (chili 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.

  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 spoonfulls 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. 


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

Low FODMAP Enchiladas in baking dish with text overlay saying same

Want more FODMAP friendly recipes? Follow me on Pinterest for more low FODMAP meal ideas. Together we’ll get the Low FODMAP Diet down to a science.

Did you like this recipe? You might also like one of these:

Low FODMAP Taco Seasoning

Low FODMAP Fully Loaded Nachos

Low FODMAP Salsa Chicken

© 2017 Amy Agur – The FODMAP Formula


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