Green Enchilada Sauce (Low FODMAP)

Editor’s Note: This post was reviewed and updated on 5/31/19. Thank you.


A low FODMAP and Low Histamine RecipePoblano peppers are lovely sweet and mild green peppers. They make a divine enchilada sauce that goes great with almost anything. My favorite kind of enchilada to use this sauce with is shredded beef, so I usually use some left over pot roast and this sauce to whip up some killer enchiladas, the recipe for which I will be sharing in tomorrow’s post. The full recipe isn’t exactly low FODMAP, but I have a few ideas on how to make it work for most people, so if you’ve been feeling deprived of Latin-American fare, stay tuned. I have lots of great recipes in store for you.

Green Enchilada Sauce (Low FODMAP)

  • 2 tablespoons olive oil
  • 3 tablespoons all purpose regular or gluten-free flour
  • ½ teaspoon salt
  • ¼ teaspoon cumin
  • ¼ teaspoon pepper*
  • ¼ teaspoon oregano
  • 2 cups chicken stock (see recipe here)
  • 1 7 oz can diced green chiles
  • A few dashes Tobasco sauce or 1 finely diced medium jalepeno* (optional)

In a medium sauce pan, heat oil on medium. Stir in flour and spices and mix into a paste. Whisk in chicken stock, stirring frequently. Add green chiles and continue to stir until slightly thickened, approximately 10 minutes. Add Tobasco sauce to taste, if desired.

*These items may need to be omitted or substituted if you’re on the low histamine diet.

Serves: 3-4

Prep time: 15 mins

Ready to make some enchiladas? Try ours: Shredded Beef or Chicken Enchiladas

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Green Enchilada Sauce
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