This low FODMAP enchilada sauce is a rich, smoky, and slightly tangy sauce that brings all the flavor of traditional enchiladas without the garlic and onion that can trigger IBS symptoms. Made with simple pantry staples and ready in about 20 minutes, it’s a versatile base for chicken, beef, or veggie enchiladas, and it freezes beautifully. You’ll never miss the store-bought stuff again.
Ingredients
- 3 tablespoons garlic-infused olive oil (ensure no garlic pieces)
- 3 tablespoons all-purpose gluten-free flour (or regular flour if not gluten-sensitive)
- 2 tablespoons chili powder (check it’s pure chili, no added garlic/onion)
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika (optional, for extra smokiness)
- 2 cups low FODMAP vegetable broth (or chicken broth, ensure no onion/garlic)
- 1 can (about 8 ounces) tomato sauce (no garlic or onion added)
- 1 tablespoon apple cider vinegar
- 1 teaspoon maple syrup or brown sugar (optional, to balance acidity)
- Salt and black pepper to taste
Instructions
- In a medium saucepan, heat the garlic-infused olive oil over medium heat. Add the gluten-free flour and whisk continuously for about 1 minute to form a smooth paste (a roux). This removes the raw flour taste.
- Add the chili powder, cumin, oregano, and smoked paprika (if using). Whisk constantly for another 30 seconds until the spices are fragrant and well combined with the roux.
- Slowly pour in the broth while whisking to prevent lumps. Keep whisking until the mixture is smooth and starts to thicken, about 2-3 minutes.
- Stir in the tomato sauce, apple cider vinegar, and maple syrup (if using). Bring the sauce to a gentle simmer, then reduce the heat to low.
- Let the sauce simmer uncovered for 10-15 minutes, stirring occasionally, until it reaches your desired thickness. It should coat the back of a spoon but still be pourable.
- Season with salt and black pepper to taste. Remember that broth and tomato sauce already contain salt, so add cautiously.
- Remove from heat and use immediately, or let cool before storing.
Tips
- Substitutions: If you don’t need gluten-free, use regular all-purpose flour. For a thicker sauce, use a bit more flour; for thinner, use less. You can also swap the maple syrup for a pinch of stevia or omit it entirely.
- Storage: This sauce keeps well in an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months. Freeze in small portions (like an ice cube tray) for easy use.
- Common mistake: Don’t skip the cooking of the flour and spices. This step is crucial to avoid a raw, pasty taste. Also, always check labels on chili powder and broth—many brands contain garlic or onion powder, which would make the sauce high FODMAP.
- Adjusting heat: If you prefer a spicier sauce, add a pinch of cayenne pepper or a dash of hot sauce. For a milder version, reduce the chili powder to 1 tablespoon.
Serving Suggestions
Use this sauce to make classic chicken enchiladas: fill corn tortillas with shredded rotisserie chicken (check for onion/garlic in seasoning), roll them up, place in a baking dish, and cover with the sauce. Top with lactose-free cheese or a dairy-free alternative and bake until bubbly. It also works great as a topping for burrito bowls, a sauce for huevos rancheros, or a dip for tortilla chips.
Variations
- Red Enchilada Sauce: This is the classic red version. For a more traditional Mexican flavor, add a teaspoon of dried Mexican oregano instead of regular oregano.
- Green Enchilada Sauce: Replace the tomato sauce with a can of tomatillos (drained and rinsed) and use only 1 cup of broth. Blend the sauce after simmering for a smooth green version. Check that the tomatillos are low FODMAP (they are, in moderation).
- Smoky Chipotle Version: Add 1-2 teaspoons of chipotle powder (ensure no garlic/onion) along with the other spices for a smoky, spicy kick.
- Thicker Enchilada Sauce: If you prefer a very thick sauce for stacking enchiladas, mix 1 tablespoon of cornstarch with 2 tablespoons of cold water and stir it in at the end, simmering for a minute until thickened.
Storage and Reheating
Store the sauce in a glass jar or airtight container in the refrigerator for up to 5 days. To freeze, pour the cooled sauce into freezer-safe bags or containers, leaving some headroom for expansion. It will keep for up to 3 months. Thaw overnight in the fridge before reheating. To reheat, place in a saucepan over low heat, stirring occasionally, until warmed through. If the sauce has thickened too much, add a splash of broth or water to loosen it. You can also microwave individual portions in 30-second bursts, stirring between each.
Frequently Asked Questions
Can I use regular olive oil instead of garlic-infused? Yes, but you’ll lose the garlic flavor. To keep it low FODMAP, you can add a pinch of asafoetida (hing) powder, which mimics garlic flavor without the FODMAPs. Start with a tiny pinch, as it’s potent.
Is this sauce really low FODMAP? Yes, as long as you use garlic-infused oil (the FODMAPs are not oil-soluble, so the oil is safe) and check that your broth, tomato sauce, and spices don’t contain onion or garlic. Chili powder often contains garlic, so read labels carefully or make your own from pure chili flakes.
Can I make this sauce ahead of time? Absolutely! It actually tastes better the next day as the flavors meld. Make it up to 3 days ahead and store in the fridge. Reheat gently before using.
What can I use instead of gluten-free flour? You can use cornstarch or arrowroot powder, but the method changes: mix the cornstarch with a little cold water to make a slurry, then stir it into the simmering sauce at the end. This will thicken without a roux, so you’ll need to add the spices directly to the oil before adding the broth.
Is this sauce spicy? It has a mild, warm heat from the chili powder. If you’re sensitive to spice, reduce the chili powder to 1 tablespoon. For more heat, add a pinch of cayenne.
Can I use this sauce for other dishes? Yes! It’s great as a simmer sauce for chicken, a topping for tacos, or a base for a low FODMAP shakshuka. Just thin it with a little broth if you want a lighter sauce.