Low FODMAP Enchiladas

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.

Ingredients

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
  • 5 cups cheddar cheese (shredded)
  • 1 tbsp green onions (green parts only, chopped)

Method

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.

Prep Time: 30 minutes

Cook Time: 25 minutes 

Total Time: 55 minutes

 Yield: 5 people

NUTRITION

  • Serving Size: 2 enchiladas
  • Calories: 308
  • Sugar: 10 d
  • 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

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

Headshot

Amy

Amy is a Monash-certified health coach and founder of The FODMAP Formula – a website dedicated to explaining IBS and the low FODMAP diet in plain English.

When she’s not working with clients, this pun-loving Canadian can be found book-in-hand with a warm cup of coffee and at least one dog in her lap.

 

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