Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa Casserole; Gluten-free

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Hello friends! I have another easy low-FODMAP slow-cooker recipe for you! (click here for my low-FODMAP Slow Cooker collection)

Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa Casserole.  What a mouthful (pun intended)!  It is so delicious, nutritious, filling and family friendly you will be making this low-FODMAP Chicken Enchilada Casserole again and again.

You can certainly prepare an enchilada casserole with corn tortilla chips, but I added quinoa to this low-FODMAP Chicken Enchilada recipe since it is lower in fat, and packed with protein, vitamins, and fiber!

I incorporate my versatile low-FODMAP Happy Spices Taco Seasoning, and the flavors of infused oils (safe for the low-FODMAP diet) to provide all the taste you love.

Just wait till you try this low-FODMAP Slow-cooker Chicken Enchilada Quinoa!  SOOO delicious and gluten-free!

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 8

Prep time: 15 minutes

Cook time: 3 hours on high (slow cookers vary, adjust to yours as necessary)

Total time: 3 hours, 15 min

Equipment: 5 or 6 quart slow-cooker


  • 1 pound (16 ounces) uncooked ground chicken (can also substitute ground turkey or ground beef)
  • 1 & 1/2 cups uncooked quinoa (white, red or black), rinsed
    • This should make about 5 cups cooked quinoa
    • One cup is one low-FODMAP serving
  • 1 can (About 15.5 ounce) black beans, drained and rinsed
    • As long as you use CANNED black beans, and you drain them, a serving of 40 g is low-FODMAP, Higher amounts will have higher levels of GOS
      • Do not use fresh black beans that you cooked yourself, the FODMAPs would not have been removed during that process
    • One can will yield about 280 g of beans once drained
  • 1 cup (130 g) fresh or canned corn
    • 38 g is one low-FODMAP serving for fresh corn due to sorbitol levels
    • 75 g is one low-FODMAP serving for canned corn due to fructans
  • 1 can (14.5 ounce) organic fire roasted tomatoes
    • 3/5 of a cup (about 4 ounces is one low-FODMAP serving). Larger serves will have higher levels of excess fructose
    • I used Muir Glen- make sure your brand does not contain added onion or garlic
    • The fire roasted tomatoes have a great flavor, but if you can’t find these then regular canned tomatoes will also work
  • 8 tablespoons tomato paste (2 tbsp is one low-FODMAP serving) mixed with ½ cup warm water
    • Ensure your brand does not contain onion or garlic. I used organic.
  • 1 jalapeno pepper, finely chopped (optional, omit if you are sensitive to spicy food)
    • Trace amounts of FODMAPs are in this food
  • 2 cups low-FODMAP chicken broth, prepared (try low-FODMAP Happy Soup for an easy option!), plus extra as needed for consistency
  • 2 tablespoons onion or scallion infused olive oil
  • 2 tablespoons garlic infused olive oil
    • Infused oils add flavor but NO FODMAPs! The oil does not allow the FODMAP carbohydrates to be absorbed- see my Top 11 FODMAP tips for the reason why!
  • 2 tablespoons low-FODMAP Happy Spices Taco Seasoning, plus to taste
  • 1 cup (100 g) shredded Cheddar cheese; divided
    • Trace FODMAPS are found in cheddar cheese
    • Avoid cheese blends (or check ingredients) as they often contain added onion and garlic
    • I used a variety of white and sharp cheddars
  • Juice of 1 lime
  • 2-3 tablespoons fresh cilantro, chopped
  • 2 tablespoons green scallion tips (there are no FODMAPs in the tips of scallions, avoid the bulbs)
  • Freshly ground salt and pepper to taste
  • Optional for serving:


  • In a large skillet over medium heat, cook the ground chicken until no pink remains
  • Drain the chicken, then season with salt and pepper and place in the slow cooker
  • Add in the uncooked quinoa, drained beans, corn, fire roasted canned tomatoes, tomato paste-water mixture, jalapeno pepper (if using), low-FODMAP chicken broth, garlic and onion infused oils, low-FODMAP Taco Seasoning, and a few twists of your salt and pepper grinder
  • Stir well
  • Cover the slow cooker and cook on high for 3 hours or until the liquid is all absorbed into the mixture
  • Remove the lid and stir in lime juice, then taste and adjust seasoning if necessary, add hot sauce or additional salt and pepper if desired
  • Stir in the half the cheese and sprinkle the other half on top
  • Replace the lid and let the cheese melt
  • Top with the chopped green scallions and cilantro prior to serving
  • Serve with lactose-free sour cream, low-FODMAP salsa, and garnish with lime slices, if desired

Comments Rating 4.6 (5 reviews)

24 Responses

    1. Thank you SO much Jacqueline!
      Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia? It may also be a great asset to you!!
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
      Stay in touch!

  1. This is really delicious. Thank you for taking the time to share your recipes. You make having a challenging gut much easier to bear. I bought your cookbook and love it too!

    1. Susan,
      What a beautiful comment to read! People like you are the reason we do this 🙂
      We are so happy that you have enjoyed our recipes and cookbook. Please keep in touch with us. Have a wonderful day!!

    2. Freezes well too!

      Just wanted to add to my review of this wonderful dish. It freezes really well. I portioned my leftovers into lunch size servings in quart ziplock bags and froze. I put a bag in the fridge a night before I need it. It thaws just enough to smush into a microwaveable container to pack and then reheats beautifully for an easy delicious lunch!

    1. Hi Lucy,
      WOW thank you for this comment. It seems that the Monash app has been updated since this blog was posted and you are correct! Thank you again and we will update the information on the recipe.

      1. Thanks for updating.

        This recipe is great. Finally made it and the kids and I wolfed it down served with a cos lettuce and broccoli salad, and some white corn tortilla chips!

  2. I have one of your other recipes in the slow cooker at the moment. Could I make this on the stovetop on low in that same 3 hours? Prepping meals for the week ahead… 🙂 Thank you!

    1. Hi Lizette,
      We have not tried that, but it would probably work in a large pot with a lid. We are super impressed with your organization 🙂
      Good luck!

  3. Made this tonight.

    This was excellent. Came together pretty easily and so convenient in the crock pot. The end result was fantastic. So glad there are leftovers for another night.

    1. Awesome!! Thank you so much for your lovely comments and for taking the time to post them. Have a great day!!

  4. Thank you!! I made this recipe and it was so cheap easy quick and delicious. And full of protein and fiber which is important to me.

    1. Hi there, thanks for the question. We have not used rice, and depending on the type of rice you select, the cooking time and water required could alter slightly. We aren’t able to provide exact details for you to follow. Sorry about that and good luck!

  5. Could I substitute rice for the quinoa? Would that change when it needs to be added to the crockpot?

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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