The FODMAP Formula

The FODMAP Formula

Low FODMAP Enchiladas

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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.

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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

Print Recipe

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

Nutrition

  • Serving Size: 2 enchiladas
  • Calories: 308
  • Sugar: 10 g
  • Sodium: 657 mg
  • Fat: 34 g
  • Saturated Fat: 12 g
  • Unsaturated Fat: 11 g
  • Trans Fat: 0 g
  • Carbohydrates: 38 g
  • Fiber: 7 g
  • Protein: 32 g
  • Cholesterol: 96 mg

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

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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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.

Reader Interactions

Comments

  1. Mary Fletcher

    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

      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

      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

    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

      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

      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.

  3. Christine

    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

      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

    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

      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

    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

      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

    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!

  8. Tina

    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

      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

    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

      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

    • Amy Agur

      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

    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

      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!