Enjoy a homemade Low FODMAP Enchilada Sauce. It is smoky, smooth, and filled with flavor without FODMAPs, perfect for anyone on a low FODMAP diet. It is also gluten free and vegan!
Skip the canned sauce and make this enchilada sauce from scratch. In no time, your house will smell amazing! Your taste buds will be watering, dreaming about all the potential recipes for this enchilada sauce- all while being low FODMAP!
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Why You’ll Love This Recipe
- Deep, Rich Flavor
- Easily Customizable
- Gluten Free, Dairy Free, Vegan, and Low FODMAP
Featured Ingredients
- Gluten Free Flour - This is the thickening agent for the sauce. I love Bob’s Red Mill 1-to-1 in the blue bag. If gluten or fructans are tolerated well, swap in all-purpose flour.
- Garlic Infused Olive Oil - All the flavor of garlic, without the garlic!
- Spice Mix - Ancho Chili Powder, Cumin, Dried Oregano, Kosher Salt, Cinnamon
- Tomato Paste - A concentrated tomato flavor. It also helps thicken the sauce.
- Vegetable Broth - Use homemade or a low FODMAP option.
- Apple Cider Vinegar - Adds just a bit of zing to the finished sauce.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Before starting, measure out the ingredients. This sauce comes together quickly, and the last thing you want is to search the spice cabinet for cumin while the flour mixture burns on the stovetop.
In a medium saucepan over medium heat, add the garlic oil and the flour. Whisk until combined, and the raw flour taste is gone.
Next, add the spices and whisk.
Add the tomato paste and whisk.
Add the vegetable broth and whisk until the sauce comes together. Let the sauce simmer until thickened.
Next, remove the sauce from the heat and add the vinegar. Stir until combined. It is now ready to use or be stored in the refrigerator until ready to use.
Tips and Tricks
Keep stirring! In the beginning, it looks like it isn’t very thick, but keep whisking it over the heat, and it will thicken up.
Make a double batch and freezer half to save time and less mess!
Ingredient Swaps
- Flour - Swap out the gluten free flour for all-purpose flour if wheat isn’t a trigger.
- Oil - Use avocado oil for the garlic oil. It will decrease the garlic flavor, but it will work.
- Broth - Swap out the vegetable broth for chicken broth or vegetable stock.
Storing and Freezing
Store: Keep the enchilada sauce in an airtight container in the refrigerator for up to four days. I like to store it in a mason jar. Give it a good stir before using it.
Freeze: I recommend making a double batch of the sauce and freezing half. It is the same amount of work, less dishes for double the amount of enchilada sauce! Place the sauce in a freezer-friendly container or zip-top bag. Defrost before using.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Gluten Free Flour - Using wheat free flour reduces the fructans.
- Garlic Infused Olive Oil - All the flavor of garlic, without the garlic!
- Spice Mix
- Ancho Chili Powder - A chili powder without garlic powder. We know that small amounts of ancho chili powder are safe because products containing small amounts have been tested and certified as safe.
- Ground Cumin - Safe at 1 teaspoon or 2 grams per meal.
- Dried Oregano - Safe at 1 teaspoon or 2 grams per meal.
- Ground Cinnamon - Safe at 1 teaspoon or 2 grams per meal.
- Tomato Paste - Safe at 2 tablespoons or 28 grams per meal.
- Vegetable Broth - Use homemade or use a low FODMAP option that works for you.
- Apple Cider Vinegar - Safe at 2 tablespoons or 42 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
According to the listed ingredients in a commonly found canned version of enchilada sauce, the sauce contains high FODMAP ingredients. It contains onion powder. Which can cause issues for folks with irritable bowel syndrome. There may be different brands. I only reviewed a few. To be safe, make enchilada sauce from scratch and know what ingredients are in it. The best part, it is delicious!
Meal Planning
This enchilada red sauce is perfect for low fodmap enchiladas or slow cooker chicken enchilada casserole for taco night! Serve with a side of cilantro lime brown rice made in the Instant Pot! Add tortilla chips with salsa or guacamole - two additional delicious low FODMAP recipes.
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Recipe
Low FODMAP Enchilada Sauce
Equipment
- Flat Whisk
Ingredients
- 3 tablespoons garlic infused olive oil
- 3 tablespoons gluten free flour like Bob's Red Mill 1-to-1
- 1 tablespoon ancho chili powder
- 1 teaspoon ground cumin
- ¼ teaspoon dried oregano
- ½ teaspoon kosher salt
- Pinch ground cinnamon optional but recommended
- 3 tablespoons tomato paste
- 2 cups vegetable broth
- 1 teaspoon apple cider vinegar
Instructions
- Gather all the ingredients and measure them. Once this sauce gets started, it goes quickly.
- Add garlic oil and flour in a medium saucepan over medium heat. Whisk until combined. Cook it until no white flour can be seen.
- Add the ancho chili powder, cumin, oregano, salt, and cinnamon. Whisk into the flour mixture.
- Add the tomato paste and whisk.
- Add the vegetable broth and whisk until combined. Allow the sauce to simmer over medium heat until thickened. Stir often.
- Remove from the heat, add the vinegar and stir.
- Remove from heat and store in the refrigerator for up to four days. Freeze for up to four months.
Kendra
Do you make your own vegetable and chicken broth? If so do you have the recipes posted?
I haven’t tried your meals yet, I just found your site on Pinterest.
Thank you!
Venessa Mandelkow
Hi Kendra - I need to write down my broth recipes. To be honest I ususally throw veggie scraps, leftover roasted chicken bones in the slow cooker and fill with water and let it do its thing. I will add it to my list to actually create a recipe for broths that isn't a hodge podge of whatever is leftover in my fridge.
As for grocery store options, I have used Swanson chicken broth, which has onions listed in the ingredients - but it is listed last and therefore I can tolerate it. I have also bought Gourmend option from Amazon for elimination when I didn't use any onions.
Send me an email with any additional questions, find it on my contact me page. I am happy you found my little corner on the internet!
-Venessa