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low fodmap enchiladas

Low FODMAP enchiladas

  • Author: Karlijn
  • Total Time: 60 min
  • Servings: 4 1x
  • Diet: Gluten Free


Delicious low FODMAP enchiladas! Mexican comfort food. With vegetarian mince or beef mince. Gluten-free and lactose-free



For the enchilada sauce

  • 2 tbsp garlic-infused olive oil
  • 2 tbsp gluten-free flour
  • 500 ml (2 cups) low FODMAP broth
  • 1/4 tsp ground cumin
  • 1/4 tsp oregano
  • 12 tsp chili powder*
  • A pinch of salt
  • 70 g (1/3 cup) tomato paste
  • 200 g (7/8 cup) canned diced tomatoes
  • If necessary: 1-2 tbsp corn starch to thicken the sauce

For the enchiladas

  • 350 g (12 oz) vegan minced meat (you can also use minced beef)
  • 2 red bell peppers**
  • 1/2 tsp smoked ground paprika
  • 12 corn tortillas
  • 200 g (1 3/4 cup) grated cheese

For garnish

  • Lactose-free sour cream or creme fraiche
  • Avocado (max. 30 g per serving)
  • Fresh cilantro


For the sauce

  1. Heat two tablespoons of olive oil in a pan. I used garlic-infused oil to add some garlic flavor to the dish.
  2. Add two tablespoons of gluten-free flour and stir through. Then add the spices and stir everything together.
  3. Add the stock, tomato paste and canned tomatoes and stir everything together with a whisk. Bring the sauce to a boil. Then turn down the heat and leave the sauce to simmer for 15 minutes.
  4. If you find the sauce too thin, you can add 1-2 tbsp corn starch to thicken it.

For the filling

  1. Heat a splash of olive oil in a pan and add the Quorn vegetarian mince.
  2. Cut the bell pepper into pieces and add this to the pan too. Fry the mince and the bell pepper on medium high heat for about 8 minutes.
  3. Add two tablespoons of enchilada sauce to the minced meat and season with smoked ground paprika, pepper and salt. Turn off the heat.

Preparing the enchiladas

  1. Pre-heat the oven to 180 degrees Celsius (350 F)
  2. Take the casserole dish and divide a few tablespoons of enchilada sauce over the bottom (a thin layer of sauce).
  3. Take a corn tortilla and spread a thin layer of sauce on top. Scoop some of the vegetarian minced meat mixture on top of it and sprinkle with grated cheese.
  4. Rolling up corn tortillas without them falling apart is almost impossible. Therefore, I choose to fold them in half carefully and layer them next to each other and on top of each other in the oven dish like that.
  5. Pour the rest of the enchilada sauce on top of the tortillas in the oven dish and sprinkle the rest of the cheese on top.
  6. Put the enchiladas in the oven for 20 minutes. Serve with lactose-free sour cream, a few slices of avocado (max. 30 gram per serving) and fresh cilantro to taste.


*From what I have heard, Dutch chili powder is a lot spicier than chili powder in for example the US. If you use 1/2 tsp Dutch chili powder in this dish, that is enough to make it nice and spicy. Using more will easily make it too spicy for a lot of people. If you use a milder chili powder, feel free to add a little more to taste.

**Bell pepper has been retested in 2022. Red bell pepper is low FODMAP up to 43 gram and is difficult to combine with tomato as they both contain fructose. If you are still in the elimination phase or know that react to fructose, I advice leaving the red bell pepper out.

  • Prep Time: 40 min
  • Cook Time: 20 min
  • Category: Dinner
  • Cuisine: Mexican

Keywords: low FODMAP enchiladas, gluten-free enchiladas