Spaghetti Squash Enchiladas are a fun way to enjoy all the flavors of traditional (and yummy) enchiladas. Gluten free and low FODMAP.

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Spaghetti Squash Enchiladas #lowfodmap #healthydinner #tararochfordnutrition

Maybe it’s a pregnancy craving, or maybe it really is a true love for spaghetti squash…I don’t know! Whatever it is, it’s causing me to create all the spaghetti squash recipes (make sure to check out my Spaghetti Squash Lasagna).

Last week, I had a craving for my Pumpkin Spinach Enchiladas but thought about putting that sauce all over spaghetti squash to create Spaghetti Squash Enchiladas and it totally worked. This meal is super flavorful, satisfying and is a fun way to eat a veggie!

Spaghetti Squash Enchiladas #lowfodmap #healthydinner #tararochfordnutrition

Spaghetti Squash Enchiladas Tips

  • This would be an excellent meal prep recipe. You can make your spaghetti squash (click through for my favorite method for preparing spaghetti squash). A day or two in advance, cook the chicken in the slow cooker, and make the sauce a day ahead too (if that’s what you need).
  • The method is extremely simple – once your spaghetti squash is cooked, simply shred the inside of the squash with a fork and mix it with the chicken and enchilada sauce (I use homemade but store-bought works here too). Then, place the spaghetti squash and enchilada sauce mixture in the each spaghetti squash shell, top with cheese and bake for 15 minutes…DONE!
  • If you are following a low FODMAP diet or modified low FODMAP diet, it’s important to note that 1 cup of spaghetti squash is considered low FODMAP according to Monash University. Servings larger than 2.5 cups contain a moderate amount of fructans.
  • If you are sensitive to fructans, it’s important to measure out how much spaghetti squash is in each serving (spaghetti squash size can vary greatly).
  • If you find small spaghetti squash, you could use 2 for the recipe (1 half equals a serving), if your squash are pretty large you will need 1 for the recipe (1 quarter of the squash equals a serving).

Spaghetti Squash Enchiladas #lowfodmap #healthydinner #tararochfordnutrition

Spaghetti Squash Enchiladas #lowfodmap #healthydinner #tararochfordnutrition

To round out this meal, I love serving Spaghetti Squash Enchiladas with a side salad. A side salad is super simple to throw together, uses any vegetables you have in the fridge (helps reduce food waste!) and is a great way to up that vegetable intake.

I hope you love this meal!

Spaghetti Squash Enchiladas #lowfodmap #healthydinner #tararochfordnutrition

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Spaghetti Squash Enchiladas #lowfodmap #healthydinner #tararochfordnutrition

Spaghetti Squash Enchiladas

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  • Author: Tara Deal Rochford


Spaghetti Squash Enchiladas are a fun way to enjoy all the flavors of traditional (and yummy) enchiladas. Gluten free and low FODMAP.



2 small spaghetti squash or 1 large spaghetti squash*

2 cups enchilada sauce (recipe here, or you can use your favorite store brand or FODY Foods)

1 lb cooked shredded chicken (this is my favorite method for making shredded chicken)

1 cup shredded cheddar cheese

¼ cup chopped green onion tops for garnish


For the squash: Preheat the oven to 425 degrees Fahrenheit. Wash and dry the spaghetti squash, then poke small holes in the outside of it with a fork or knife. Place the entire squash in the oven and roast for 1 hour, or until tender to the touch. Remove from the oven, carefully cut the squash in half, then scoop out the seeds and discard them. Run a fork through the spaghetti squash to make it look like spaghetti, and scoop about half of the “spaghetti” out of each half (which will turn into the vessel you cook and serve the meal in) and place in a large bowl.

For the filling: While the squash is cooking, prepare your enchilada sauce in a blender or food processor. (This can also be done a day in advance). Once the spaghetti squash is cooked, stir in the cooked spaghetti squash with the enchilada sauce and the shredded chicken.

To assemble the spaghetti squash enchiladas: Scoop equal amounts of the filling into each spaghetti squash shell. Top with equal amounts of cheese and bake in the oven at 425 degrees Fahrenheit for about 15 minutes or until the cheese is melted and everything is heated through.


*1 cup is low FODMAP. Servings larger than 2.5 cups contain moderate amount of fructans (according to Monash University).

This meal is easily prepped ahead – you can cook the squash and chicken and prepare the sauce a day or two in advance to save time when you actually need this meal.

This recipe has not been tested for FODMAPS, but all ingredients are used in low FODMAP amounts according to the Monash University App.

Spaghetti Squash Enchiladas #lowfodmap #healthydinner #tararochfordnutrition


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