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low FODMAP Enchiladas with Pumpkin and Spinach - low fodmap, gluten free

low FODMAP Enchiladas with Pumpkin and Spinach

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  • Author: Tara | Treble in the Kitchen
  • Total Time: 40 mins
  • Yield: 8 servings 1x


A comforting, warm and flavorful twist on classic enchiladas. Low FODMAP Enchiladas use a homemade sauce combined with pumpkin and spinach for a flavor and nutrient boost!


  • Enchilada Sauce*:
  • 3 Tbsp extra virgin olive oil (you can use garlic infused olive oil here if you prefer)
  • 3 Tbsp gluten free flour blend
  • 1 Tbsp low FODMAP taco seasoning**
  • 1 tsp cumin
  • 1 tsp chives, chopped or freeze-dried
  • 1/4 tsp dried oregano
  • 1/4 tsp sea salt
  • 1/8 tsp cinnamon
  • 2 Tbsp tomato paste
  • 2 cups vegetable broth*
  • 1 tsp white wine vinegar
  • 1/8 tsp black pepper
  • Enchiladas:
  • 1 Tbsp extra virgin olive oil
  • 1/2 cup chives, chopped or freeze-dried
  • 4 chicken breasts, shredded***
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 4 oz can green chilies
  • 12 oz baby spinach
  • 1 cup canned pumpkin puree
  • 1 1/2 cups sharp cheddar cheese
  • 2 cups (1 batch) homemade enchilada sauce, listed above
  • 16 corn tortillas


  1. For the Enchilada Sauce:
  2. Combine all ingredients in the food processor or blender and blend until smooth and creamy.
  3. For the Enchiladas:
  4. Preheat the oven to 350 degrees Fahrenheit. Spritz a 9×13 baking dish with olive oil or nonstick cooking spray.
  5. Heat the olive oil in a large skillet. Add the shredded cooked chicken, chives, green chilies, spinach, pumpkin, salt and pepper. Cook and stir for 6-8 minutes or until the spinach is wilted.
  6. Assemble the enchiladas by placing 1 Tbsp of filling, 1 Tbsp of cheese and 1 Tbsp of sauce per roll.
  7. Place the assembled enchiladas in the prepared baking dish. Pour the remaining enchilada sauce over the top of the rolled enchiladas and sprinkle with the remaining cheese.
  8. Bake at 350 degrees for 20 minutes.


Inspired by Cookie and Kate’s Homemade Enchilada Sauce
I recommend making this enchilada sauce ahead of time to save on kitchen time and dirty dishes the night you make this dish.
*Make sure broth does not contain garlic or onion if following a low FODMAP diet elimination phase.
**You can use regular taco seasoning here if you are not concerned about FODMAP content.
***I recommend putting these in the slow cooker (nothing added) and cooking at low for 6-8 hours during the day prior to making this dish. You can omit and substitute with beans for a meat-free option, but I haven’t tried that yet. Feel free to experiment away!

This recipe has not been tested for FODMAP content, but the ingredients are used in amounts compliant with recommendations on the Monash University app.

  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Category: dinner, low fodmap, gluten free
  • Cuisine: Mexican


  • Serving Size: 2 enchiladas
  • Calories: 329
  • Sugar: 4 g
  • Sodium: 551 mg
  • Fat: 14 g
  • Carbohydrates: 29 g
  • Fiber: 5 g
  • Protein: 21 g
  • Cholesterol: 46 mg