Enjoy smothered corn tortillas rolled around chicken and melty cheese, topped with enchilada sauce and more cheese. Make these Low FODMAP Enchiladas for dinner tonight! They are perfect for taco night. The whole family will love them, even the ones not following a low FODMAP diet!
These chicken enchiladas come together quickly and are utterly delicious. The homemade enchilada sauce, which is also low FODMAP, is smoky, with just enough spice to still be tasty without high FODMAP ingredients.
Fill each soft corn tortilla with shredded chicken breast and cheddar cheese. Roll up the corn tortillas and smother them with enchilada sauce. Bake until the sauce is bubbly, the cheese is melted, and the corn tortilla edges are crispy. Then, add as many toppings as you dare and enjoy! Not going to be home? Make the slow cooker chicken enchilada casserole instead.
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Why You’ll Love This Recipe
- Super Easy
- Delicious Way To Use Leftover Chicken
- Gluten Free and Low FODMAP
Featured Ingredients
- White Corn Tortillas- I love these because they are naturally gluten free, and more tender than the yellow corn tortillas.
- Shredded Cooked Chicken - Use leftover chicken, or use this Dutch oven shredded chicken recipe or rotisserie chicken.
- Cheddar Cheese - Shredded.
- Red Enchilada Sauce - Homemade is the best. This sauce is made with gluten free flour, garlic oil, tomato paste, flavorful spices, and veggie broth. It is worth the extra prep time, trust me!
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. Side note - some spicy foods cause digestive system upset and abdominal pain in those that have irritable bowel syndrome.
Step-By-Step Instructions
Spray a 9x13 baking dish with nonstick cooking spray. Wrap the soft corn tortillas in a damp paper towel and warm in the microwave for thirty seconds or use a tortilla warmer. This will help prevent the cracks when rolled.
Next, remove one corn tortilla. Add about one tablespoon of shredded cheese and one of cooked shredded chicken. Roll the tortilla and place it seam side down in the prepared baking pan. Repeat until all tortillas are filled.
Pour the enchilada red sauce over the rolled tortillas. I leave the edges blank so they can crisp up in the oven.
Lastly, sprinkle the top of the rolled tortillas with cheddar cheese. Bake in a preheated 350 degree F oven for 20-30 minutes or until the sauce is bubbly and the cheese is melted.
When the cheese is melted and the sauce is bubbly, remove it from the oven and add toppings. We love lactose-free sour cream or lime crema, diced avocados, tomatoes, and fresh cilantro.
Tips and Tricks
Warming the tortillas makes them much easier to work with. Don't skip this step.
Make two pans and freeze one!
Ingredient Swaps
- Tortilla Options - If you want a flour soft shell option, use gluten-free flour tortillas. I love the Mission brand. I also use them in breakfast burritos. They are great!
- Chicken Options: You can use a rotisserie chicken, meal-prepped chicken breast made in the slow cooker, or leftover grilled chicken.
- Cheese Options - If you can tolerate lactose, you can try different kinds of cheese. Besides cheddar cheese, try mozzarella cheese or feta cheese; for a spicer cheese, swap in pepper jack cheese.
Variations
Dairy Free Enchiladas: Use plant-based cheese shreds in place of the cheddar cheese.
Gluten-Free Chicken Enchiladas: Guess what? These are gluten-free! No modifications are needed.
Low FODMAP Beef Enchiladas: Replace the chicken with ground beef seasoned with taco seasoning.
Vegetarian Enchiladas: Replace the chicken with sauteed bell peppers, black beans - rinsed well, and baby spinach. Add a spoonful of cilantro lime brown rice.
Storing and Reheating
Store: Keep any leftover enchiladas in an airtight container in the refrigerator for up to four days.
Reheat: Warm leftovers in the microwave for 1-2 minutes or in a 275 degree F oven for 10-15 minutes.
Freeze: Leftover enchiladas freeze wonderfully! Place in a freezer friendly container and keep in the freezer for up to four months. Defrost before reheating.
Toppings
The key to happiness is the ability to customize each plate with individual toppings! Likewise, giving everyone plenty of options equals even more happiness.
Some of our favorites include:
- Avocado Lime Crema
- Crispy Tortilla Strips
- Avocados
- Tomatoes
- Black Olives
- Pico De Gallo
- Fresh Cilantro
- Green Onions
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.
- White Corn Tortillas - Safe at three tortillas or 57 grams per meal.
- Shredded Cooked Chicken - No FODMAPs detected in unseasoned chicken.
- Cheddar Cheese - Safe at 2 slices or 40 grams per meal.
- Red Enchilada Sauce - Use this low FODMAP enchilada sauce or find a safe option you can tolerate.
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
Use leftover shredded pot roast or taco-seasoned ground beef.
Meal Planning
Enchiladas are perfect for taco night! Serve it with cilantro lime white rice or brown rice. Add a side of low FODMAP salsa or corn salsa with tortilla chips. The brightness of the fresh corn pairs well with the rich, flavorful enchilada sauce. Add a side salad topped with mexican-ranch dressing if more low FODMAP vegetables are more your speed instead of rice.
More Mexican Cuisine Recipes
- Chicken Tortilla Soup
- Beef Tacos
- King Ranch Chicken Casserole
- Mexican Lasagna
- Chicken Fajitas
- Baked Chicken Tacos
Recipe
Low FODMAP Chicken Enchiladas
Equipment
- Baking Pan 9x13-inch
Ingredients
- 2 cups enchilada sauce divided
- 12 corn tortillas
- 2 cups cooked shredded chicken
- 3 cups cheddar cheese divided
Optional Toppings:
- sour cream or lime crema
- crispy tortilla strips
- avocados
- tomatoes
- black olives
- pico de gallo
- fresh cilantro
Instructions
- Preheat the oven to 350 degrees F.
- Spray the baking pan with nonstick cooking spray for easy cleanup.
- Pour ½ cup enchilada sauce on the bottom of the prepared pan.
- Warm corn tortillas in a damp paper towel for 30 seconds in the microwave
- Remove one corn tortilla at a time. Sprinkle about a tablespoon of shredded cheese on the bottom, down the center of the tortilla. Add a tablespoon of shredded chicken. Sprinkle with a bit more cheese.
- Roll the tortilla and place seam side down into the 9x13-inch baking pan.
- Repeat until all the tortillas are gone. Be careful not to overfill the tortillas. It is ok if they crack. The sauce and cheese will cover it up.
- Bake in a preheated 350 degree F oven for 30 minutes or until the cheese is melted and the sauce is bubbly.
- Remove and top with favorite toppings.
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