Low FODMAP Chicken Enchiladas Recipe

This savory Low FODMAP Chicken Enchiladas recipe is made with shredded chicken breast, garlic-infused olive oil, lactose-free cheddar cheese, lactose-free sour cream, and soft corn tortillas. The result is a comforting, bubbly Mexican-inspired dinner that is gentle on digestion without sacrificing bold flavor. It is a perfect main course for a cozy family weeknight dinner and makes enough for 4 people.

Low FODMAP Chicken Enchiladas Ingredients

• 2 cups cooked chicken breast, shredded
• 1 tablespoon garlic-infused olive oil
• 2 tablespoons green parts of scallions, finely chopped
• 1 cup lactose-free shredded cheddar cheese
• 1/2 cup lactose-free sour cream
• 1 cup low FODMAP enchilada sauce (ensure no onion or garlic ingredients)
• 8 small corn tortillas
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• Fresh cilantro for topping (optional)

How To Make Low FODMAP Chicken Enchiladas

1. Preheat the oven: Start by preheating your oven to 180°C (350°F). Lightly grease a medium baking dish or casserole pan to prevent sticking.
2. Season the chicken: Heat the garlic-infused olive oil in a skillet over medium heat. Add the shredded chicken, scallion greens, cumin, smoked paprika, salt, and pepper. Sauté for 2–3 minutes until the mixture is fragrant and warm.
3. Create the creamy filling: Remove the skillet from the heat. Stir in the lactose-free sour cream and half (1/2 cup) of the enchilada sauce into the chicken mixture until it is well combined.
4. Assemble the enchiladas: Spoon a portion of the chicken mixture into the center of each corn tortilla and top with a small pinch of the cheese. Roll the tortilla tightly around the filling.
5. Arrange the dish: Place the rolled tortillas seam-side down in the prepared baking dish. This prevents them from unrolling while they bake.
6. Top the enchiladas: Pour the remaining enchilada sauce evenly over the rolled tortillas. Sprinkle the rest of the shredded cheese over the top.
7. Bake until golden: Bake in the preheated oven for 20–25 minutes. The sauce should be bubbly, and the cheese should be melted and lightly golden.
8. Rest and serve: Let the enchiladas rest for about 5 minutes before serving. This helps the filling set. Garnish with fresh cilantro if desired.

Recipe Tips

• Warm the Tortillas: Corn tortillas can crack easily when cold. To prevent this, wrap them in a damp paper towel and microwave them for 30 seconds before rolling. This makes them pliable and easy to work with.
• Use Garlic-Infused Oil: This is a crucial ingredient for adding flavor without triggering symptoms. Garlic fructans (the carbohydrates that cause issues) are water-soluble but not oil-soluble, so the infused oil gives you the taste without the FODMAPs.
• Check the Sauce Labels: Store-bought enchilada sauce often contains onion powder or garlic powder. Always check the label carefully, or purchase a certified low FODMAP brand to keep your tummy safe.
• Stick to Green Scallions: Only the green tops of scallions (green onions) are low FODMAP. The white bulb contains higher levels of fructans and should be avoided for this diet.

What To Serve Chicken Enchiladas

• These rich enchiladas make a satisfying meal on their own, but they pair beautifully with light sides. Serve them with a side of steamed white rice or brown rice seasoned with lime juice and cilantro.
• For a fresh contrast, add a simple green salad with a vinegar and olive oil dressing. You can also serve them with low FODMAP corn chips and a homemade salsa made from diced tomatoes, green onion tops, and lime juice.

How To Store Chicken Enchiladas Leftovers

• Refrigerate: Allow the enchiladas to cool completely. Store them in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or microwave until hot.
• Freeze: You can freeze these enchiladas for up to 3 months. Wrap the baking dish tightly with plastic wrap and foil, or transfer portions to a freezer-safe container. Thaw in the refrigerator overnight before reheating.

Low FODMAP Chicken Enchiladas Nutrition Facts

Serving Size: 2 enchiladas

• Calories: 380 kcal
• Total Fat: 18g
• Saturated Fat: 8g
• Cholesterol: 85mg
• Sodium: 450mg
• Total Carbohydrate: 28g
• Dietary Fiber: 3g
• Sugars: 2g
• Protein: 26g

Frequently Asked Questions

• Are corn tortillas always low FODMAP? Generally, yes. Traditional corn tortillas made from corn flour, water, and lime are low FODMAP. However, always check the package to ensure there are no added high-FODMAP ingredients like high fructose corn syrup or added fibers like inulin.
• Can I use regular cheddar cheese? Many people with lactose intolerance can tolerate small amounts of regular cheddar cheese because the aging process naturally reduces lactose. However, to be perfectly safe during the elimination phase of the diet, sticking to lactose-free labeled cheese is the best option.
• Where can I find low FODMAP enchilada sauce? You can find these sauces in the health food section of well-stocked grocery stores or order them online from specialty retailers. Alternatively, you can make your own simple sauce using tomato passata, spices, and garlic-infused oil.
• Can I make this vegetarian? Yes. You can swap the chicken for firm tofu (which is low FODMAP) or low FODMAP amounts of canned lentils (rinsed well). Just ensure you crumble the tofu or mash the lentils slightly to mimic the texture of the filling.

Try More Recipes:

• Low FODMAP Chicken Curry Recipe
• Low FODMAP Chicken and Dumplings Recipe 
• Low FODMAP Chicken Cacciatore Recipe

Low FODMAP Chicken Enchiladas Recipe

Recipe by Sabrine HajriCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Calories

300

kcal

These Low FODMAP Chicken Enchiladas are a gut-friendly twist on a classic comfort food. Packed with seasoned chicken and creamy lactose-free cheese, and wrapped in soft corn tortillas, they deliver all the savory Mexican flavors you crave without the onion or garlic.

Ingredients

• 2 cups cooked chicken breast, shredded
  

• 1 tablespoon garlic-infused olive oil
  

• 2 tablespoons green parts of scallions, finely chopped
  

• 1 cup lactose-free shredded cheddar cheese
  

• 1/2 cup lactose-free sour cream
  

• 1 cup low FODMAP enchilada sauce (no onion or garlic)
  

• 8 small corn tortillas
  

• 1/2 teaspoon ground cumin
  

• 1/2 teaspoon smoked paprika
  

• Salt and pepper, to taste
  

• Fresh cilantro (optional)

Directions

• Preheat and prep: Preheat oven to 180°C (350°F) and grease a baking dish.
  
• Cook the filling: Sauté chicken, scallion greens, and spices in garlic-infused oil until warm.
  
• Make it creamy: Remove from heat and stir in sour cream and 1/2 cup of enchilada sauce.
  
• Roll and bake: Fill tortillas with chicken and a pinch of cheese. Roll and place in the dish. Top with remaining sauce and cheese. Bake for 20-25 minutes.

Notes

• Warm the Tortillas: Corn tortillas can crack easily when cold. To prevent this, wrap them in a damp paper towel and microwave them for 30 seconds before rolling. This makes them pliable and easy to work with.
  
• Use Garlic-Infused Oil: This is a crucial ingredient for adding flavor without triggering symptoms. Garlic fructans (the carbohydrates that cause issues) are water-soluble but not oil-soluble, so the infused oil gives you the taste without the FODMAPs.
  
• Check the Sauce Labels: Store-bought enchilada sauce often contains onion powder or garlic powder. Always check the label carefully, or purchase a certified low FODMAP brand to keep your tummy safe.
  
• Stick to Green Scallions: Only the green tops of scallions (green onions) are low FODMAP. The white bulb contains higher levels of fructans and should be avoided for this diet.