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FODMAP Free Enchilada Sauce

FODMAP Free Enchilada Sauce

FODMAP Free Enchilada Sauce


FODMAP Free Enchilada Sauce
Recipe type: Sauce
Cuisine: Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 2½ cups
Make your own FODMAP Free Enchiladas with our FODMAP Free Enchilada Sauce!
  • 3 tablespoons vegetable oil
  • 1 tablespoon gluten free flour
  • 1 teaspoon corn starch
  • ⅛ cup water
  • ¼ cup chili powder
  • 2 cups FODMAP Free chicken broth *
  • 10 ounces tomato paste **
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 tablespoon fresh chives, finely diced
  • ½ teaspoon salt
  1. Dissolve corn starch in water and set aside.
  2. In a medium saucepan, heat oil on medium high heat.
  3. Add flour, smoothing and stirring with a wooden spoon until mixture is completely combined. Cook for 1 minute.
  4. Add chili powder and chives and cook for 30 seconds.
  5. Add chicken stock, tomato paste, oregano, cumin and salt and stir until well blended.
  6. Bring mixture to a boil, re-mix corn starch and slowly add the corn starch to the mixture, stirring constantly.
  7. Cook for 1 minute.
  8. Reduce heat and simmer for 15 minutes, stirring often to avoid sticking. The sauce will thicken and smooth out as it cooks.
* We recommend that you use our FODMAP Free chicken broth. If you don't have time to make your own, be careful when buying ready-made ... most contain FODMAPs.

** Be careful when selecting canned tomato paste (or sauce). Most brands have been seasoned with onion and/or garlic. The Giant brand (Nature's Promise) and the Whole Foods brand (365) are FODMAP Free.




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  1. Richard Bennett

    Thank You
    As I’m sure others have told you, these recipes have been so AWESOME in such a difficult phase of life,
    so once again Thank you!

    Now what I’m really here to say is that this FODMAP Free Enchilada Sauce, is the best I have ever had, hands down the BEST!!!!!!!! Please don’t stop coming up with new recipes, we need people like you!

    Thx again Richard


      Thanks! It is a labor of love. Fortunately, I love to cook and my family doesn’t mind “testing” these FODMAP Free recipes!

  2. Ron Alires

    Enchiladas originated in Mexico, where the practice of rolling tortillas around other food dates back at least to Mayan times.The people living in the lake region of the Valley of Mexico traditionally ate corn tortillas folded or rolled around small fish.`-

    All the best to you
    <a href="

  3. Maree Kniest

    Thanks! Yum. I love to cook and am actually having fun learning that food can still taste amazing without onions and garlic. I have been wanting to make some enchiladas!


      Glad to help! We’ve learned a lot about making foods taste great without onion, garlic and all the other FODMAP triggers! It’s been (and continues to be) FUN!! Enjoy!

  4. Trisha

    Where do you get chili powder without dried garlic and onion.?That gives me more problems than the fresh variety.


      Safeway carries a chili powder without garlic or onion. Or, you can make your own. A basic recipe is:
      1 teaspoon paprika
      2 teaspoons ground cumin
      1 teaspoon cayenne pepper
      1 teaspoon oregano
      2 teaspoons dried chives

      Fennel is also good in this, but it is not FODMAP free.

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