Gluten-Free Low FODMAP Chicken Enchiladas

Last week I posted a photo of some enchiladas I made for the workweek. I couldn’t wait to try them and turns out they were so awesome that I want to share the recipe with you. They were even a hit with my gluten-eating-Tillamook Cheese-loving boyfriend. Major props to me!

I have always been a big enchilada fan (Manuel’s beef enchiladas?!…YUM!) and when my diet changed, it was definitely one of the things I often craved with a vengeance. So, in my tireless search to find recipes that could even in the slightest way bring me back to foods that I used to love, I came across a Low FODMAP enchilada sauce by Fodmap Living (recipe see here: It took me a while to try it, but I recently gave it a shot with my own tweaks and came up with some enchiladas that will be sure to be had again! It’s one of those splurge meals that leaves you and your gut happy and full.

One thing I love about this dish, in addition to its taste, is how great it is for easy meals while you’re in a busy workweek. I have to say I’m not the best meal prepper and I often make my meals as I get hungry, which means there’s a lot of cooking (and dishes) that goes on in our house. However, when it comes to work days I have gotten into a pretty good habit of my “Meal-Prep Mondays”. Monday is my day off ahead of 3 busy days at work, so any help I can get to make lunches/dinners easier I take! It takes a huge load off of when it comes time to figure out what to have for lunch the night before. Add a side salad or veggie to an enchilada on the go and you’ve got the perfect, easy, delicious lunch for the next 3-4 days.

You could even make this vegetarian if you wanted to. The enchilada filling is open to creative thinking, and this is what I came up with…I hope you enjoy it!

Yields 6 single serving enchiladas

Gluten-Free Low FODMAP Chicken Enchiladas

1 hrTotal Time

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    Enchilada Sauce:
  • 3 tbsp olive oil
  • 1 tbsp gluten free flour, I used Bob’s Red Mill 1-1 Baking Flour (this is my favorite gluten free flour blend)
  • 1 tsp potato starch
  • 2 tbsp water
  • 2 cups Low FODMAP chicken broth, I usually make my own but in a pinch Kitchen Witch’s broths are my go-to)
  • 10 oz tomato paste
  • 1 tbsp paprika
  • 1/2 tsp cayenne
  • 1 tsp oregano
  • 1 tsp cumin
  • 6 scallions, green part only, finely diced
  • ½ tsp salt
  • Filling:
  • 2-3 chicken breasts, boiled
  • 1 medium avocado, cubed
  • 1 4 oz can Hatch Mild (or Hot) Green Chiles, marked Gluten Free
  • 2 scallions, green part only, finely diced
  • ¼ cup chopped fresh cilantro
  • 6 Gluten-free tortillas, I used Food for Life Brown Rice Gluten Free Tortillas (could also use corn tortillas if you tolerate corn)
  • 2 cups shredded cheese, I used a combination of Redwood Hill Farm, Aged Goat Cheddar and Sierra Nevada Cheese Company Raw Goat Cheddar.


  1. Add the chicken breasts to a medium pot filled with water. Heat on high until boil, then turn heat down to medium to simmer until chicken is cooked through, about 25-30 minutes.
  2. While chicken is cooking, begin making the sauce. Whisk the potato starch and water in a small bowl until dissolved. In a large pan, heat the oil on medium high heat.
  3. Add the flour and stir with a wooden spoon until flour is thoroughly combined with the oil. Cook for 1 minute.
  4. Add the paprika, cayenne, and scallions. Stir to combine and cook for 30 seconds.
  5. Add the chicken broth, tomato paste, oregano, cumin, and salt and stir.
  6. Bring the sauce mixture to a boil on medium high heat. Slowly add the mixed potato starch and water to the sauce, stirring constantly. Cook for 1 minute.
  7. Reduce heat and simmer for 15 minutes to thicken the sauce. Stir often to avoid any stick to the pan. Note: I noticed with the broth I used, the sauce didn’t need a lot of thickening, so I didn’t cook for an additional 15 minutes. The thicker it gets the less easy it is to cover entire enchiladas once assembled.
  8. Once chicken is done remove from pot and place on cutting board. Cool for 5 minutes and begin to shred using 2 forks.
  9. Now its time to assemble! Heat a new pan on low with 1 tsp olive oil. Lightly heat each tortilla before assembling (this make them slightly more malleable).
  10. In a medium bowl combine the shredded chicken, green chiles, avocado, scallions, and cilantro. Mix to combine.
  11. Fill each tortilla with about ½ cup of filling mixture. Before rolling up tortilla, ladle a small amount of sauce on the filling (about a tbsp.). Roll tortilla and place in a baking dish. Don’t worry about folding in the ends of the tortillas. Continue filling each tortilla until baking dish is full.
  12. Ladle sauce on the enchiladas and make sure all parts of the tortillas are evenly covered with sauce. Add shredded cheese to top. My recipe calls for 2 cups of shredded cheese but this is where you can add as little or as much as you want, no wrong amount.
  13. Place in oven at 350°F for 20-25 minutes.
  14. Serve as is or keep in fridge for 4-5 days.


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3 Comments on “Gluten-Free Low FODMAP Chicken Enchiladas

  1. I'm making better and better progress with getting my kitchen gluten-free and low FODMAP friendly. Your recipes help me to know what items to keep on hand.Thank you for your valuable info and creativity in addressing our serious food industry issues. Here's to eating good food!!!
    • I hope to inspire many more like you! Thanks for the support and following!

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