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Chicken Enchiladas ​

FODMAP chicken recipes - Chicken Enchiladas

Some of my most favorite comfort dishes I haven’t been able to have in years. For whatever reason I thought making homemade enchiladas was going to be super difficult but luckily my girlfriend @deliberatefare had an awesome recipe that I was able to adapt and add to my FODMAP chicken recipes collection. The way I know if a recipe is really good is my husband looks at me with this quizzical face, pauses and says “this is really good.” Almost like he’s completely shocked and baffled I was able to make something gluten-free, dairy-free and garlic-free taste so good! I literally ate this for dinner, lunch, dinner and lunch that many times in a row as it made for the BEST leftovers. I’m thinking I should make a batch of this to keep in the freezer for a night when I don’t want to cook but want to eat something satisfying and delicious.

Just a side note: these are a little different from the traditional “Tex-Mex” version which is covered with red sauce, lots of meat and lots and lots of cheese. For this reason, I found them to be much lighter and easier on the stomach.

Looking for other FODMAP chicken recipes? Check out a few of my favorites: chicken tamales, chicken schnitzel & crockpot shredded chicken fajitas.

Enchilada Sauce
Enchilada Sauce
Shredded chicken for enchiladas
Shredded chicken for enchiladas
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FODMAP chicken recipes - Chicken Enchiladas

Chicken Enchiladas ​

  • Author: Fit Fab FODMAP
  • Prep Time: 4 hours
  • Cook Time: 15 minutes
  • Total Time: 4 hours 15 minutes
  • Yield: 6 servings 1x
  • Category: dinner
  • Cuisine: mexican



For slow cooker shredded chicken:

  • 1/2 cup chicken stock 
  • 3 chicken breasts, boneless with skin on
  • pinch of kosher salt
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 1/2 cup fresh cilantro, chopped
  • 3 tbsp fresh green salsa (I LOVE Wrights of Texas green salsa)

For enchilada sauce:

  • 3 tbsp olive oil
  • 1 tbsp masa flour
  • 2 cups chicken broth or stock (garlic and onion free)
  • 1 cup fresh green salsa (I LOVE Wrights of Texas green salsa)
  • 1/4 cup lactose-free sour cream
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1/2 tsp kosher salt

For enchiladas:

  • 12 six-inch corn tortillas
  • 1/2 cup of your favorite FODMAP cheese (I use a dairy-free Mexican cheese blend)


For the chicken:

  1. In a slow cooker add the chicken and stock and cook on high for 2-3 hours or low for 4-5 hours.  
  2. Once chicken has been cooked to 165 degrees remove from slow cooker and place in a medium bowl.  Shred chicken with a fork into thin pieces.
  3. Add the seasoning and salsa and gently incorporate.  Set aside.

For the enchiladas sauce:

  1. In a medium size sauce pan, heat olive oil on medium-high heat.  Add the masa flour and mix constantly for one minute until fully incorporated.
  2. Add the chicken stock, green salsa, sour cream and seasonings and bring to a boil.  Reduce heat and let simmer for 15 minutes.

For making the enchiladas:

  1. Preheat oven to 375 degrees.
  2. Wrap tortillas in damp paper towels and heat in the microwave for 1 minute or until softened.
  3. Add a full ladle of the enchilada sauce into a 9 x 13 baking dish.
  4. Now begins the assembly line: take 1 tortilla and lightly dip both sides with the enchilada sauce, fill with a small palms amount of chicken and roll.  Place the rolled tortilla seam down into the baking dish.  Repeat until all of the tortillas have been used and added to the dish.
  5. Top with the remaining enchilada sauce, followed by cheese sprinkled to the top.
  6. Bake for 15 minutes and serve hot.


Adapted from Deliberate Fare

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