A low FODMAP Mexican casserole photographed from above with a bowl of creme fraiche next to it

Low FODMAP Mexican casserole with pumpkin and corn tortillas

One of my goals for 2016 was to cook more international dishes. I have cooked a few of those in the last months, I made Dutch Hachee (beef stew), Thai Pad Thai and Indonesian nasi goreng, but I could do a bit more.

I love trying different cuisines, so I want to make even more international dishes in the next months. Starting with one of my favorite cuisines: the Mexican cuisine. I made a low FODMAP Mexican casserole!

When I think of the Mexican cuisine I usually end up with nacho’s with minced meat and lots of cheese, burrito’s, taco’s and quesadilla’s, but the Mexican cuisine has so much more to offer.

Today’s recipe is a Mexican casserole with pumpkin and corn tortillas. A delicious vegetarian casserole, at home they all loved it!

Exactly the kind of food that I think of with Mexican food: comfort food, nicely filling and with lots of cheese. But it is also healthy! A portion contains only 390 calories. The best of both worlds!

A mix of vegetables and corn tortillas for in a Mexican casserole

I made a home-made enchilada sauce for this dish. People often used canned enchilada sauce, but because this is often not low FODMAP I made my own.

It is so simple to do that it hardly costs any extra effort. You need a bit of flour, some olive oil, chili powder, cumin, oregano, chicken stock and tomato puree and that makes a delicious flavorful sauce.

I think I will try to use this as a pasta sauce too next time because I love the flavor of this stock-based sauce. The recipe for the enchilada sauce comes from Give Me Some Oven.

I adapted the recipe to make it low FODMAP. The recipe for this casserole is adapted from Ambitious Kitchen.

The Mexican casserole also contains pumpkin, bell pepper, corn, a chili pepper and grated cheese. It is good to serve the casserole with some sour cream or fresh guacamole. Mmm did you get hungry yet?

How to prepare the low FODMAP Mexican casserole

In this recipe, you start by making the enchilada sauce. Then you shortly bake the pumpkin.

Pieces of pumpkin in a pan

Add chilli pepper, red bell pepper and corn.

Bell pepper, pumpkin and corn in a pan

Add the enchilada sauce

Vegetables with enchilada sauce in a pan

And then the corn tortillas, cut into strips

Vegetables with enchilada sauce and corn tortillas in a pan

Finally, you put it into the casserole and top it of with some spring onions and grated cheese! 

A Mexican casserole with pumpkin and grated cheese on top

Pop the casserole in the oven for 20 minutes and voilà, you have a delicious skinny and low FODMAP Mexican casserole! 


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Low FODMAP Mexican casserole with pumpkin and corn tortillas

  • Author: Karlijn
  • Total Time: 50 min
  • Servings: 4 1x
  • Diet: Gluten Free


A delicious low FODMAP Mexican casserole with pumpkin and corn tortillas. With a home-made enchilada sauce. Gluten-free and lactose-free



For the enchilada sauce

  • 500 ml (2 cups) chicken stock (use a low FODMAP stock cube)
  • 2 tbsp garlic-infused olive oil
  • 2 tbsp gluten-free flour
  • 1 can of tomato paste (70 g or 1/3 cup)
  • 1 or 2 tsp chilli powder (this depends on how spicy you like your sauce)
  • ½ tsp cumin
  • ½ tsp oregano
  • A pinch of salt

For the casserole

  • One Japanese pumpkin (about 3 cups diced pumpkin cubes)
  • One green bell pepper*
  • One chilli pepper
  • 120 g (1 1/2 cob) sweet corn
  • 10 corn tortilla’s
  • The green part of two spring onions
  • 100 g grated low fat cheese
  • A cup of lactose-free sour cream (125 g) or the same amount of lactose-free yoghurt.


  1. Heat for the sauce two tablespoons of garlic-infused olive oil in a pan.
  2. Add two tablespoons of flour and stir this through. Add the spices and stir everything together.
  3. Add the stock and the tomato paste and stir everything through. Bring the sauce to boil, lower the heat and leave the sauce to simmer for about 15 minutes. Turn off the heat and put the sauce aside.
  4. Pre-heat the oven to 180 degrees Celsius (350 F).
  5. Remove the seeds from the pumpkin and cut it in cubes. Cut the bell pepper in cubes too.
  6. Heat some oil (or baking spray) in a large pan. Cut the chili pepper in small pieces and add it to the oil (remove the seeds if you don’t want the dish to get too spicy). Add the cubes of pumpkin and flavour everything with some cumin, chili powder, pepper and salt. Leave the pumpkin to bake for about 10 minutes while stirring. The pumpkin doesn’t have to be totally soft because you will put the casserole in the oven too.
  7. Add the bell pepper, the corn and the enchilada sauce. Cut the corn tortillas in strips and add them to the sauce. Stir everything together.
  8. Finally, add the spring onions (in rings) and half of the cheese to the sauce. Transfer everything to a casserole dish and sprinkle the rest of the cheese on top.
  9. Put the casserole in the oven for 20 minutes.
  10. Serve with some lactose-free sour cream on the side


*Bell pepper has been retested in 2022 and is now limited low FODMAP. Green bell pepper is low FODMAP in larger amounts than red bell pepper, so I advise using green bell pepper.

  • Prep Time: 50 min
  • Category: Casserole
  • Method: Oven
  • Cuisine: Mexican


  • Serving Size: 1 serving
  • Calories: 390
  • Fat: 16
  • Carbohydrates: 44
  • Fiber: 5
  • Protein: 15

Do you love low FODMAP casseroles? Then make sure to check out my blog post with 10 low FODMAP casseroles for more yummy inspiration! 

A low FODMAP Mexican casserole with melted cheese on top and a spoon in it

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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  • Isabel says:

    This looks delicious!!!!!!! I want to make it asap!

  • Kelly says:

    I’m curious if this has a very strong pumpkin taste? Silly question probably but I don’t eat it, never liked it but willing to give it more of a try these days if its cooked in something. Thoughts on this for someone that’s not overly keen on pumpkin? 🙂

    • Karlijn says:

      It has chunks of pumpkin in it, so you do taste it. I must say I am not a big fan of eating pieces of pumpkin either, but I do really like this casserole. It is not like you don’t taste them at all though.

      • Kelly says:

        Thanks for that. I am keen to try it, sounds good! Might try it with Sweet Potato, see how that is 🙂

  • Claire says:

    Hi Karlijn,
    I have tried this recipe, it’s delicious and the whole family loved it.
    Thank you

    I just have a question about your 1x 2x 3x when I click on the different multiply tabs the ingredients numbers change but not all of them so it’s a little confusing Or is there something I’m missing?

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