Enchiladas are a long time favorite of mine, with their melty cheese and rich sauces. There are so many ways to make enchiladas that they’re easy to keep exciting and fresh, but made traditionally, they’re an absolute no-no for people on the FODMAPs diet. Luckily, with some modification, it’s still quite possible to enjoy that great enchilada flavor without torturing your tummy.
In this recipe, I’ve eliminated the use of onions, garlic, and limited the amount of lactose. The cheese is entirely optional of course, so if you can’t have it because of allergy, just skip it. If you can have some, just make sure whatever cheese you choose has 1g or less of carbohydrates per serving.
You can also use either traditional flour or gluten free tortillas, depending on what you can tolerate. If you can’t eat two tortillas no matter which you use, double stuff a single one so you get sufficient meat in your meal. You can also vary or change the vegetables you top it with, but most people on a FODMAPs diet can tolerate tomato and lettuce and my Low FODMAP red tomato salsa adds a nice kick, too. You can also top these with the dark green part of green onion (scallions), if you want some onion flavor.
NOTE TO LOW HISTAMINE DIETERS: I wrote this before I started the low histamine diet and have managed to make the green chili sauce low histamine: However, I haven’t put the recipe up yet or made any modifications and am considering doing a whole separate post. For now, this recipe is NOT approved for the low histamine diet. Sorry.
Shredded Beef or Chicken Enchiladas
- Tablespoon olive oil
- 8 ounces leftover pot roast or chicken breast (shredded)
- 4 9” (taco sized) flour or gluten free tortillas (I use Mission, as they’re soy free, too)
- 4 ounces cheddar or Monterey jack
- 1 1/2 cups Green or Red Enchilada Sauce
- 1-2 tablespoons diced green chiles
- Shredded lettuce
- Diced tomato
- Diced scallions (dark green tops only)
- Red tomato salsa
Turn oven to 375 degrees and grease 9×9 baking dish. Heat oil in small skillet on medium heat and add shredded meat. Heat for 3-4 minutes until warmed. Stir in diced green chiles and a ½ cup of enchilada sauce. Remove from heat.
Pour a 1/4 cup of tortilla sauce into the casserole dish, tilting the dish until it coats the entire bottom.
Lay tortillas out on a clean working surface. Arrange 2 ounces beef mixture and 1 ounce of cheese in a line on each tortilla, fold in half and roll up.
Add rolls to casserole side by side.
Cover rolled enchiladas with sauce and place in the oven for 20 minutes.
Optional: If you want, you can put the cheese on the outside instead:
Dish onto plates with a spatula and top with remaining ingredients before serving.
Prep Time: 15 mins
Cook Time: 20 mins
Check out my Low FODMAP Recipes page for more ideas!