Homemade enchilada sauce is by far the best. Here is my easy low-FODMAP recipe for Red Enchilada Sauce, without onion or garlic!
Chicken Enchilada are one of the most popular Mexican meals, and this enchilada sauce will give you perfect results every time. I love the option of making this from scratch, because the taste is so much better. Try it and see for yourself!
If you don’t want to use it in my enchiladas, then this sauce is great as a topping for tacos, nachos, or in a Mexican omelet.
It’s quite spicy, but you can just use as much (or little) as you like 😊
You may also love:
- Dr. Rachel’s Best Low-FODMAP, Gluten-free ‘Tex-Mex’ & Southwest Recipes
- Low-FODMAP Taco Casserole; Gluten-free
- Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa Casserole; Gluten-free
- Low-FODMAP Chicken Tamale Skillet with Cornmeal Crust; Gluten-free
- Low-FODMAP ‘Chipotle’ Chicken Burrito Bowl; Gluten-free
Or check out over 600 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Red Enchilada Sauce
Homemade enchilada sauce is by far the best. Here is my easy low-FODMAP recipe for Red Enchilada Sauce, without onion or garlic!
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: About 2 cups, 8 servings; 4 tablespoons per serving 1x
- Category: Condiment, Sauce
- Method: Cooking
- Cuisine: Mexican
- Diet: Gluten Free
Ingredients
- 2 tablespoons garlic-infused olive oil*
- 2 tablespoons low-FODMAP, gluten-free flour
- 1/4 cup ancho chili powder*
- 1/2 teaspoon cumin
- 1/4 teaspoon oregano
- 1 & 1/2 cups low-FODMAP vegan stock or chicken stock
- 1 (6 oz) can tomato paste
- Kosher salt, to taste
Instructions
- Set up a small saucepan, and heat the infused oil over medium-high heat
- Add the LF, GF flour, and cook for about 1 minute, whisking constantly so it doesn’t burn
- Add the rest of the spices, and then allow them to ‘bloom’ in the heat
- Slowly add the LF vegan or chicken stock, and tomato paste, and continue to whisk well, so this doesn’t clump
- Allow to simmer, then reduce heat and continue simmering for about 15 minutes until it has thickened
- Taste, and add salt, and other seasonings, if desired
- Allow to come to room temperature, and store in fridge for up to 5 days, or use in my Best Low-FODMAP Chicken Enchilada recipe
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting.
- Infused oils have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils. See my Top 11 Tips and Tricks for the Low-FODMAP diet that no one ever tells you!
- Select a chili powder without added onion or garlic. 1/4 cup is the correct measurement for this ingredient, but if you like a less spicy sauce, then you can adjust to preference
- Select a low-FODMAP certified chicken or vegan stock, or try my recipes for low-FODMAP vegan stock or chicken stock
- This sauce tastes best made a day ahead
