Low FODMAP Enchilada Sauce

5 Homemade Low FODMAP Enchilada Sauce Recipes That Actually Taste Amazing

BySarah

If you’ve ever stared sadly at a store-bought enchilada sauce label thinking, “Why is onion and garlic in literally everything?” — hi, welcome, you’re among friends. Low FODMAP cooking can feel like a flavor prison sometimes, but I promise it doesn’t have to be.

Homemade Low FODMAP enchilada sauce is one of those things that sounds extra… until you try it once. Then suddenly you’re like, “Why did I ever buy the jar?” These sauces are bold, smoky, cozy, and gut-friendly — no sketchy ingredients, no regret later.

These recipes are quick, customizable, and perfect for weeknight enchiladas, tacos, burrito bowls, or straight-up spoon testing (no judgment). Let’s get into the good stuff.

1. Classic Low FODMAP Red Enchilada Sauce

Classic Low FODMAP Red Enchilada Sauce

Why It’s Awesome

This one’s your ride-or-die. Rich, smooth, and deeply comforting — the enchilada sauce equivalent of a cozy blanket.

Ingredients

  • Garlic-infused oil
  • Gluten-free all-purpose flour
  • Chili powder (low FODMAP blend)
  • Ground cumin
  • Smoked paprika
  • Tomato paste
  • Low FODMAP vegetable broth
  • Salt
  • Black pepper

Step-by-Step Instructions

  1. Heat garlic-infused oil in a saucepan over medium heat.
  2. Whisk in the flour and cook for about 1 minute until lightly golden.
  3. Add chili powder, cumin, and smoked paprika. Stir fast so nothing burns.
  4. Whisk in tomato paste and broth until smooth.
  5. Simmer for 10 minutes, stirring often, until thick and glossy.
  6. Season with salt and pepper. Done.

Why You’ll Love It

It tastes like the real deal, not a “diet version.” IMO, this is the sauce you make once and then memorize forever.

2. Smoky Low FODMAP Chipotle-Style Enchilada Sauce

Smoky Low FODMAP Chipotle-Style Enchilada Sauce

Why It’s Awesome

This one brings the drama — smoky, deep, and perfect for people who want flavor without digestive chaos.

Ingredients

  • Garlic-infused oil
  • Chipotle chili powder (low FODMAP portion)
  • Sweet paprika
  • Ground cumin
  • Tomato puree
  • Low FODMAP broth
  • Maple syrup (small amount)
  • Salt

Step-by-Step Instructions

  1. Warm garlic-infused oil in a pan over medium heat.
  2. Bloom the chipotle powder, paprika, and cumin for 30 seconds.
  3. Stir in tomato puree and broth.
  4. Add a tiny splash of maple syrup to balance the heat.
  5. Simmer for 12–15 minutes until thickened.
  6. Season with salt and taste-test aggressively.

Why You’ll Love It

It’s smoky without being spicy-overkill. I once poured this over roasted potatoes and honestly? Zero regrets.

3. Mild Low FODMAP Enchilada Sauce (Kid-Friendly Version)

Mild Low FODMAP Enchilada Sauce (Kid-Friendly Version)

Why It’s Awesome

Not everyone wants heat, and that’s okay. This sauce keeps things gentle but still flavorful.

Ingredients

  • Garlic-infused oil
  • Sweet paprika
  • Ground cumin
  • Tomato sauce
  • Low FODMAP broth
  • Salt
  • Pinch of sugar (optional)

Step-by-Step Instructions

  1. Heat garlic-infused oil over medium-low heat.
  2. Stir in paprika and cumin. Keep it mellow — no browning.
  3. Add tomato sauce and broth.
  4. Simmer gently for 10 minutes.
  5. Add salt and a pinch of sugar if needed.

Why You’ll Love It

This sauce plays well with everyone. It’s also perfect if you’re easing into low FODMAP cooking and don’t want surprises .

4. Green Low FODMAP Enchilada Sauce (No Tomatillos Needed)

Green Low FODMAP Enchilada Sauce (No Tomatillos Needed)

Why It’s Awesome

Green enchilada sauce without onion, garlic, or tomatillos? Yup. And it slaps.

Ingredients

  • Garlic-infused oil
  • Green bell peppers
  • Zucchini (low FODMAP serving)
  • Cumin
  • Coriander
  • Low FODMAP broth
  • Fresh lime juice
  • Salt

Step-by-Step Instructions

  1. Sauté chopped bell pepper and zucchini in garlic-infused oil until soft.
  2. Add cumin and coriander. Stir for 30 seconds.
  3. Pour in broth and simmer for 10 minutes.
  4. Blend until smooth.
  5. Finish with lime juice and salt.

Why You’ll Love It

It’s fresh, bright, and shockingly good. FYI, this one freezes beautifully for meal prep.

5. Quick Blender Low FODMAP Enchilada Sauce (10-Minute Hero)

Quick Blender Low FODMAP Enchilada Sauce (10-Minute Hero)

Why It’s Awesome

Busy night? Zero patience? This one saves dinner.

Ingredients

  • Canned tomato sauce
  • Garlic-infused oil
  • Chili powder
  • Cumin
  • Smoked paprika
  • Low FODMAP broth
  • Salt

Step-by-Step Instructions

  1. Add everything to a blender.
  2. Blend until smooth.
  3. Pour into a saucepan and simmer for 5–7 minutes.
  4. Taste, adjust salt, and use immediately.

Why You’ll Love It

Minimal effort, maximum payoff. Perfect for when enchiladas feel necessary but energy feels optional.

Pro Tips for Low FODMAP Enchilada Sauce Success

Low FODMAP Enchilada Sauce Success
  • Garlic-infused oil is non-negotiable — it brings flavor without the FODMAPs.
  • Always simmer spices briefly to unlock flavor.
  • Freeze leftovers in small portions for future-you (future-you will be grateful).
  • Taste as you go — tomatoes vary wildly in acidity.

How to Use These Sauces (Beyond Enchiladas)

These sauces don’t stop at enchiladas. Try them with:

  • Taco bowls
  • Stuffed peppers
  • Rice and grilled chicken
  • Breakfast eggs (trust me)

Who says sauce has to stay in its lane?

Final Thoughts

Homemade Low FODMAP enchilada sauce doesn’t have to be complicated, boring, or sad. These recipes prove you can keep things gut-friendly and crave-worthy — no weird ingredients, no flavor sacrifice.

Once you start making your own, store-bought jars just won’t hit the same. And honestly? That’s a good problem to have.

Similar Posts