low FODMAP Enchiladas with Pumpkin and Spinach

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!

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

I rarely repeat meals.

Of course, I have my go-to meals that don’t require much thinking (roasted chicken and vegetables, a bowl full of roasted vegetables brown rice and whatever protein we have on hand such as lentils, chickpeas, chicken or fish, build your own taco/nacho/burrito bowl bar) and we eat like that a couple of nights a week.  But when it comes to recipes that I develop (aside from the testing process), try from a cookbook, or learn from a family member or friend…I rarely repeat!

This recipe for Low FODMAP Enchiladas is one that Brian has requested I repeat every. single. week.

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

It does require a bit of juggling in the kitchen because it calls for a homemade low FODMAP enchilada sauce (to die for!) and shredded chicken, but with a little pre-planning you can whip this ultra FLAVORFUL and satisfying meal together any weeknight.

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

I don’t know what inspired this recipe aside from the fact that Brian and I both really enjoy Mexican-style cuisine and I had a hankering for these flavors.

I recalled a recipe for Pumpkin Enchiladas I made from the Hungry Girl way back when I was in college, and I had a partial can in the fridge that I needed to use….so these low FODMAP Enchiladas (full of pumpkin AND spinach) came to life.

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

In order to make this recipe, I recommend completing the steps in the following order:

  1. Place your chicken breasts in the slow cooker in the morning (just chicken, nothing else!) and allow them to cook all day on low.  They will be easy to shred right up when you get home from work or when you are ready to create dinner!
  2. Make your enchilada sauce the day before or the weekend before to save on time the night you are wanting to enjoy these low FODMAP enchiladas.
  3. Set out all of your ingredients prior to preparing.

If you do the extra planning and prep work, this recipe comes together in a BREEZE!

The end result is a warm, Mexican-inspired meal that is packed with beta-carotene, vitamin K, vitamin, C, and plant-based iron from the pumpkin and the spinach!

Get your forks and appetites ready for these FLAVOR and nutrient packed low FODMAP enchiladas!… Click To Tweet

low FODMAP Enchiladas with Pumpkin and Spinach
 
Prep time
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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!
Author:
Recipe type: dinner, low fodmap, gluten free
Cuisine: Mexican
Serves: 8 servings
Ingredients
  • 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
  • ¼ tsp dried oregano
  • ¼ tsp sea salt
  • ⅛ tsp cinnamon
  • 2 Tbsp tomato paste
  • 2 cups vegetable broth
  • 1 tsp white wine vinegar
  • ⅛ tsp black pepper
  • Enchiladas:
  • 1 Tbsp extra virgin olive oil
  • ½ cup chives, chopped or freeze-dried
  • 4 chicken breasts, shredded***
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 4 oz can green chilies
  • 12 oz baby spinach
  • 1 cup canned pumpkin puree
  • 1½ cups sharp cheddar cheese
  • 2 cups (1 batch) homemade enchilada sauce, listed above
  • 16 corn tortillas
Instructions
  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 9x13 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.
Notes
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.
**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.
Nutrition Information
Serving size: 2 enchiladas Calories: 329 Fat: 14 g Carbohydrates: 29 g Sugar: 4 g Sodium: 551 mg Fiber: 5 g Protein: 21 g Cholesterol: 46 mg

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

Question of the Day:

  • Do you repeat recipes often?
  • What are some favorite recipes you repeat?

Comments

  1. I don’t think I’ve ever tried making enchiladas before, but I keep meaning to! This sounds delicious (and definitely like something I’d want to repeat over and over *-*!)!

  2. YUM! I have done spinach pumpkin lasagna rollups but never enchiladas. Mexican food is my fave so definitely pinning this!

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