Quick Low FODMAP Enchiladas

If you ask me, low FODMAP enchiladas are a game-changer for anyone dealing with tummy troubles.

These Mexican-inspired rolls are packed with all the comfort and taste you’d expect from traditional enchiladas, but made with ingredients that won’t upset sensitive stomachs. Corn tortillas wrapped around seasoned chicken and topped with a flavorful homemade sauce that skips the garlic and onions.

I’ve tweaked the classic recipe to use simple swaps like lactose-free cheese and FODMAP-friendly vegetables, so you don’t have to miss out on one of everyone’s favorite dishes. The result is just as satisfying as the original.

It’s a family-friendly dinner that brings the taste of your favorite Mexican restaurant right to your kitchen table, without any digestive worries.

What Kind of Corn Tortillas Should I Use?

For enchiladas, you’ll want to look for fresh, high-quality corn tortillas that are pliable and won’t crack when rolled. Traditional yellow corn tortillas tend to hold up better than white corn varieties when covered in sauce, though either type will work. If your tortillas seem a bit stiff, you can quickly warm them in a dry skillet or wrap them in damp paper towels and microwave them for about 30 seconds – this makes them more flexible and less likely to split when rolling. Just be sure to check the ingredients list to confirm they’re made with only corn, lime, and water to keep them truly low FODMAP friendly.

Options for Substitutions

Since this is a low FODMAP recipe, let’s look at some safe swaps while keeping it tummy-friendly:

• Corn tortillas: Corn tortillas are essential for keeping this low FODMAP, so I don’t recommend substituting with flour tortillas. However, you can use grain-free tortillas made from cassava flour if you need a corn-free option.
• Shredded chicken: You can easily swap the chicken with turkey, or for a vegetarian version, use diced zucchini and carrots, or firm tofu. Just make sure to season well!
• Cheddar cheese: Any hard cheese works great here – try Monterey Jack, Colby, or a dairy-free cheese if you’re avoiding lactose. Just check the ingredients to ensure they’re low FODMAP.
• Sour cream: Lactose-free sour cream is a great option, or you can use lactose-free Greek yogurt. For dairy-free, coconut yogurt works well too.
• Avocado: Remember that 1/8 of an avocado is considered low FODMAP. If you need to skip it, try using green olives or extra tomatoes for that creamy element.
• Tortilla strips: You can skip these or replace with crushed corn chips, pumpkin seeds, or pine nuts for that nice crunch.

Watch Out for These Mistakes While Cooking

The biggest challenge when making enchiladas is dealing with corn tortillas that crack and split when rolling – to prevent this, quickly dip each tortilla in warm enchilada sauce or briefly heat them on a skillet until they become pliable. Another common mistake is oversaturating the tortillas with sauce before rolling, which can make them fall apart; instead, use a light coating and save the majority of the sauce for topping the assembled enchiladas. To keep your enchiladas from becoming too soggy, avoid letting them sit in the sauce for too long before baking, and make sure to spread a thin layer of sauce on the bottom of your baking dish first to prevent sticking. For the best texture and flavor, cover your dish with foil for the first 15-20 minutes of baking, then uncover to allow the cheese to get golden and bubbly on top.

What to Serve With Enchiladas?

Mexican-inspired side dishes are the perfect way to round out your enchilada dinner! A simple cilantro lime rice makes an excellent base for soaking up all that tasty sauce, while a fresh Mexican street corn salad adds a nice crunch and brightness to the meal. I love serving these enchiladas with a side of black beans (just make sure to use canned black beans that are properly drained and rinsed to keep things low FODMAP). For a lighter option, try a simple mixed green salad with a lime vinaigrette – it’s refreshing and helps balance out the richness of the cheese and sauce.

Storage Instructions

Keep Fresh: These enchiladas will stay good in the fridge for up to 4 days when stored in an airtight container. I recommend storing any fresh toppings like avocados, tomatoes, and cilantro separately to keep them from getting soggy and maintain their freshness.

Freeze: Want to make these ahead? You can freeze the assembled enchiladas (without the fresh toppings) for up to 3 months. Just wrap them tightly in foil and place in a freezer-safe container. Pro tip: I like to freeze them before baking for the best texture when reheated.

Reheat: To reheat from the fridge, pop them in the oven at 350°F for about 15-20 minutes until heated through. If frozen, thaw overnight in the fridge first, then bake at 350°F for 25-30 minutes. Add your fresh toppings just before serving for the best taste and presentation.

Preparation Time	15-20 minutes
Cooking Time	30 minutes
Total Time	45-50 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2200-2500
• Protein: 120-140 g
• Fat: 150-170 g
• Carbohydrates: 180-200 g

Ingredients

For the enchiladas:

• 3 cups shredded cheddar cheese
• 2 cups shredded chicken (rotisserie chicken works great for this)
• 2 cups enchilada sauce (I recommend Fody Foods brand for low FODMAP)
• 12 corn tortillas

For the toppings:

• fresh cilantro (chopped)
• crunchy tortilla strips
• avocados (thinly sliced)
• pico de gallo
• black olives (sliced)
• tomatoes (diced)
• sour cream or lime crema

Step 1: Preheat and Prepare the Baking Pan

Preheat your oven to 350 degrees F.

While the oven is heating, spray a 9×13-inch baking pan with nonstick cooking spray.

Pour 1/2 cup enchilada sauce evenly over the bottom of the prepared pan.

This sauce base will add flavor and prevent the enchiladas from sticking.

Step 2: Prepare the Tortillas and Filling

Warm corn tortillas by wrapping them in a damp paper towel and microwaving them for about 30 seconds.

This will make them more pliable and easier to fill and roll.

Take one tortilla at a time and sprinkle approximately a tablespoon of shredded cheese down the center.

Add a tablespoon of shredded chicken on top, then sprinkle with a bit more cheese for extra flavor.

Step 3: Roll and Arrange the Enchiladas

Carefully roll each tortilla around the filling and place it seam side down into the prepared 9×13-inch baking pan.

Continue this process until all tortillas are used.

Avoid overfilling the tortillas to minimize cracking; it’s okay if they crack a little, as the sauce and cheese will cover any imperfections.

Step 4: Bake the Enchiladas

Place the baking pan in the preheated 350-degree F oven, and bake for about 30 minutes or until the cheese is melted and the sauce is bubbly.

This baking time melds the flavors together and ensures a scrumptious meal.

Step 5: Add Toppings and Serve

Once the enchiladas are done, remove the pan from the oven.

Allow them to cool slightly before adding your favorite toppings such as sour cream, chopped cilantro, diced onions, or jalapenos.

Serve and enjoy your homemade enchiladas!