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.
- 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)
Red Enchilada Sauce
- 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.
- Preheat oven to 375 degrees.
- Heat oil in a frying pan over medium heat. Add ground beef and spices (salt through cayenne pepper) and cook until browned.
- 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.
- 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.
- 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
- 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.
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.