Love Mexican? Try my low-FODMAP & gluten-free Chicken Enchiladas. Full of flavor and easier than they look!
Chicken Enchiladas are one of the most popular Mexican meals, and my recipe will give you the BEST results. Gooey, cheesy, and full of flavor from the beans, chicken, and enchilada sauce. These are a perfect meal for any family night. I love the option of making this from scratch, including the Enchilada sauce, because the taste is so much better. Try it and see for yourself.
A few notes about this low-FODMAP recipe. You will notice that I use canned black beans. Canned beans, when rinsed and drained, often are lower in FODMAPs than their fresh counterparts. That is because the canning process ‘leaches’ out the FODMAPs in the liquid that is rinsed away. You will be within the FODMAP Elimination Phase guidelines, if you stick to this technique.
Finally, it is important to highlight that the low-FODMAP diet is NOT a dairy-free diet. Dairy products that are high in lactose are avoided, but cheese and lactose-free foods are allowed. Just be aware of your personal tolerances when it comes to high-fat cheeses, as they can be an irritant to many people with IBS.
You may also love:
- Low-FODMAP Chicken Tamale Casserole
- Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa
- Dr. Rachel’s Best Low-FODMAP, Gluten-free ‘Tex-Mex’ & Southwest Recipes
Or check out over 650 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Chicken Enchiladas
Love Mexican? Try my low-FODMAP & gluten-free Chicken Enchiladas. Full of flavor and easier than they look!
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 8 servings 1x
- Category: Entree
- Method: Cook/Bake
- Cuisine: Mexican
- Diet: Gluten Free
Ingredients
- Baking spray
- 2 tablespoons onion or shallot-infused olive oil*
- 3/4 pound (12 ounces) cooked chicken, shredded*
- 1 (4-ounce, 113g) can diced green chiles*
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 125g canned black beans, rinsed and drained (about 1/2 can)*
- 16 (about 5–6 inch) white corn, or gluten-free flour tortillas*
- 2 cups shredded sharp cheddar cheese, or mixed cheddar cheese*
- 1 cup shredded Colby Jack cheese
- 1 recipe (about 2 cups) low-FODMAP Enchilada Sauce
- Optional toppings: fresh cilantro, chopped green scallion tips, diced avocado, lactose-free sour cream, chopped tomatoes
Instructions
- Preheat oven to 375°F and set up a 9 by 13 inch casserole dish. Spray dish with baking spray
- In a bowl, mix together cooked shredded chicken, green chilis, onion-infused oil, and black beans
- Prepare your tortillas: (For best texture, I suggest frying, but you can also warm the tortillas in the microwave. This helps with the flavor, and keeps the tortillas from ripping)
- Heat a skillet with your preferred oil, then sear each corn tortilla for about 10 seconds on each side. They should be crisp, but still pliable
- Fry 1-2 at at time, and let rest on a paper towel to absorb excess oil
- Set up the area for assembly of the enchiladas. You will have your casserole dish, enchilada sauce, shredded cheese, chicken mixture, and warm tortillas
- Begin with a tortilla. Lay this out and scoop 1 tablespoon low-FODMAP Enchilada sauce on it
- Follow this with a large scoop of the chicken mixture, then sprinkle with the cheeses (do not overfill these as they will tear or be difficult to roll up)
- Roll up the prepared tortilla, and place it in the casserole dish
- Repeat the process with the remaining tortillas
- Once they are all assembled, spoon the remaining sauce over the top of the enchiladas, and then top with the remaining cheeses
- Place the dish in your prepared oven, and bake uncovered, for 20 minutes, until the enchiladas are cooked through, and the cheese is melty
- Remove from oven, and allow to cool for about 10 minutes, then scoop out, and serve with optional toppings, alongside rice, or side salad
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
- However, this meal is somewhat rich, adjust your serving if high fat foods trigger your IBS
- For this recipe, you can use chicken breasts, or thighs. A store-bought rotisserie chicken can also be an easy shortcut, if unseasoned
- Please note that the amount you fill your enchiladas and the tortilla size will impact the amount of filling needed. You may have extra chicken filling at the end, feel free to enjoy with rice, salsa, or in a salad!
- 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!
- Green chilis are low-FODMAP in 28g servings due to fructans, select a brand without any additives
- One 15 ounce can black beans, drained and rinsed should yield 246g of beans; 40g is one low-FODMAP serving due to GOS; do not substitute cooked beans, they are higher in FODMAPs
- Cheese is naturally low in lactose
- I used ‘La Benderita’ Gluten-free Corn Tortillas (30 count per pack). Ingredients: Whole Grain Corn, Water, Contains 2% Or Less Of The Following: Preservatives (Propionic Acid, Sodium Hydroxide, Benzoic Acid), Xanthan Gum, Traces Of Food Grade Lime
- Check serving sizes for your garnishes, if you like large portions of tomato, or avocado. Small amounts should be tolerated
