Low FODMAP Enchilada Sauce

I used to think garlic and onions were the main reason for my stomach problem. But later. I realized it wasn’t the garlic or onion, it’s the sauce. Every time I reached for enchiladas. My stomach would remind me after an hour that something was wrong. So, I decided to make a comfort food without discomfort. So, I make my homemade enchilada sauce, which is helpful for a low FODMAP diet. 

This Homemade Low FODMAP enchilada sauce is gut-friendly and, of course, a game changer. It’s garlic and onion-free but still deep and flavorful. 

If you’re dealing with IBS or just trying to eat in a way that helps your gut stay calm, I’m here for you with an amazing solution. So, in this article, I’ll describe how to make a low FODMAP enchilada sauce at home that makes it easier to enjoy your favorites again. 

What Is Low FODMAP Enchilada Sauce?

Low FODMAP enchilada sauce means a healthy, gut-friendly twist on the classic Mexican sauce. It is usually for those people who have IBS or a sensitive stomach. Some ingredients like garlic, onion, and wheat flour are totally skipped here. 

But how does it give that smoky, bold flavour? Well, instead of garlic and onion, here we’ll use garlic-infused oil and other low FODMAP substitutes that won’t give your gut any trouble. 

How To Make Homemade Low FODMAP Enchilada Sauce?

Ingredients You’ll Need

Garlic-Infused Olive Oil

Take 2 tablespoons of garlic-infused oil.  Why this? No garlic, no regret. So, we need to skip the garlic and use garlic-infused oil that brings the flavour without the FODMAPS. 

Note: If you’re using this, make sure no garlic pieces are floating; use only oil. 

Canned Tomato Purée

The amount should be 1 ½ cups or around 350g. It gives the sauce body and has nutritional value. But, make sure it’s plain tomato, not sneaked in garlic or onion.  

Low FODMAP Broth (Chicken or Veggie)

1 cup of broth can thin the sauce and add depth. But keep alert that the broth is low FODMAP certified. It helps to round out the flavour without overpowering the tomato.  

Tomato Paste

Use 3 tablespoons of tomato paste for the base of this sauce. It’s low FODMAP as we’re using a small amount, so we’re safe.

Ground Cumin

Cumin is safe; here we’ll use it for a slight smoky backbone. Take 1 ½ teaspoons of it.

Oregano (Dried)

As I promised, a healthy sauce that tastes good. Here we will use oregano to add a savory note that makes the sauce feel complete. Use just ½ teaspoon. 

Ground Coriander (Optional)

Tomato and ground coriander are the perfect combo. But it’s optional, you can skip it, or you can use ½ teaspoon. 

Apple Cider Vinegar

ACV helps to cut richness and wakes up everything without overpowering. Use 1 tablespoon. 

Sea Salt

Sea salt is one of those ingredients that dietitians always recommend. It’s healthy and brings out the flavor. Use ½ to 1 teaspoon.

Black Pepper

Just for seasoning, it’s optional. Use according to taste. 

Make It With Simple Steps

Step 1

Add the garlic-infused oil to a skillet over medium heat. Let it warm for 30 seconds. Do not burn it, just heat it until it releases aroma.

Step 2

Now, add tomato paste, cumin, paprika, oregano, and coriander. Toast it around the oil, and let the spices bloom. 

Step 3

After that, slowly pour in the canned tomato puree and low-FODMAP broth. Stir well to combine. Make sure there are no lumps. 

Step 4

And now the seasoning part. Add ACV, sea salt, and black pepper.

Step 5

Finally, cook it for 10-15 minutes. Stir it occasionally until it thickens. 

Serving Suggestion

You can use this sauce in a thousand ways. Here are some common ways to serve this sauce:

• Use it in chicken enchiladas.
• It goes well as a base for a low FODMAP taco rice bowl.
• Layer it into FODMAP-friendly Mexican lasagna with corn tortillas and lactose-free cheese. 
• Mix it into ground turkey or beef for a gluten-free filling.
• Use in an allium-free tortilla casserole. 

Pro Tips

1. If you’re using any ready-made ingredients, always check the level.
2. Use only garlic-infused oil to keep it low FODMAP. 
3. Simmer gently, do not hurry.
4. Freeze leftovers in small portions for quick meals later.

Final Verdict 

This allium-free, gluten-free enchilada sauce proves that you don’t have to give up flavour to eat low FODMAP. It’s simple, safe for sensitive guts, and comes together with everyday ingredients. 

Whether you’re managing IBS or just want a cleaner option without onion and garlic, this sauce is ideal for you. Make a batch, freeze the rest, and bring enchiladas back to your table without any regrets. 

FAQS

What Makes Enchilada Sauce Low ?

Avoiding ingredients like onion, Garlic, and wheat flour makes the enchilada sauce low in FODMAP. This sauce uses garlic-infused oil; even a single piece of garlic in’t allowed here, and it avoids onion altogether. And often swaps in gluten-free broth, tomato products with no hidden additives, and the right amount of spices that help to bring the flavour without triggering symptoms.

How to Replace Onions and Garlic in Enchilada Sauce?

Garlic-infused oil as a replacement for garlic, and asafoetida powder can be a replacement for onion in enchilada sauce. 

Can You Freeze Low FODMAP Enchilada Sauce?

Yes, absolutely. It freezes well in an airtight container. For perfect freezing, let the sauce cool completely, then portion it into containers or freezer bags. It stays frozen up to 3 months. Defrost in the fridge or warm gently before using it again. 

What Are the Best Dishes for Low FODMAP Enchilada Sauce?

The best dishes for low FODMAP enchilada sauce are chicken or turkey enchiladas(gluten-free tortillas), taco rice bowls with ground meat or tofu, stuffed peppers with quinoa and sauce on top, and baked potato or nachos for a quick topping.