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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