Sauce up your enchiladas, wet burritos, and other Mexican and Tex-Mex dishes without the FODMAPs with this homemade Low FODMAP Red Enchilada Sauce! Zesty yet tummy-friendly and easy to prepare, this low FODMAP enchilada sauce is so flavorful your friends will never guess it's low FODMAP! Gluten-free with an option to make this enchilada sauce vegetarian and vegan.
Please note: this recipe contains spicy ingredients. See notes in the recipe card below for additional information.
Low FODMAP Enchilada Sauce: A Must Have for Wet Burritos
I developed this low FODMAP red enchilada sauce recipe to serve as a topping for my Low FODMAP Wet Burrito Bowls. What's a wet burrito, you say? It's heaven, that's what. Definitely something we need more on earth right now.
What I will say here is that enchilada sauce puts the 'wet' in wet burrito. It also makes enchiladas gooey and delectable. So, no matter what you're making it for, this low FODMAP enchilada sauce comes together quickly and will make whatever you put it on zesty and delicious.
The equipment I use to make this low FODMAP enchilada sauce includes:
- Medium saucepan or saucier - my saucepan is 2-quarts
- Small bowl
- Measuring spoons and cups
Low FODMAP Red Enchilada Sauce: Ingredients & Success Tips
This is a super easy recipe that doesn't require much in terms of fancy equipment or ingredients. I have all of the ingredients ready to go before starting to cook as things go quickly in this recipe.
The first step in making enchilada sauce is to make a roux. To start the roux, I add the following ingredients to a small bowl:
- Gluten-free all-purpose flour
- Chili powder
- Ground cumin
- Sea salt - I have a suggested amount listed, but you'll want to salt to your own taste as the type of broth you use (or if you use water) will impact the saltiness level.
- Ground black pepper
- Ground oregano - dried oregano leaves also work in a pinch if you don't have ground oregano.
- Smoked paprika
- Cayenne pepper (optional, lessen or omit for less heat)
I whisk the ingredients together until combined and set the bowl aside.
Then, I place a medium sauce pan on medium heat on the stove top and add both garlic-infused olive oil and extra virgin olive oil. I use two different oils so that the enchilada sauce is not overtaken with garlic flavor but still has enough oil to balance the roux.
Once the saucepan is hot, I add the flour mixture and whisk until the spices are well combined with the oil.
Then, while continuing to whisk constantly, I add the tomato paste and whisk until the paste is combined with the spices. The tomato paste will clump together with the spices, and that's normal, so no need to worry.
Broth or Water & Apple Cider Vinegar
While continuing to whisk, I slowly pour in the broth or water (for the vegetarian / vegan option) and add the apple cider vinegar and whisk until the mixture is smooth. Low FODMAP chicken bone broth (homemade or store-bought) is definitely the tastiest option when making this low FODMAP enchilada sauce, but if you want to make this vegetarian or vegan, using low FODMAP vegetable broth (this is on my list of recipes to create) or water will also produce a delicious sauce. Low FODMAP low sodium beef broth (homemade or store-bought) is also an option if you don't have chicken broth handy.
Then, I allow the sauce to come to a simmer, reduce the heat to low, and continue to simmer on low heat for 15 minutes or until the sauce comes to my desired thickness, whisking frequently.
Once the sauce has thickened, I remove it from heat, taste it and adjust the seasonings and apple cider vinegar if needed.
What can I serve this low FODMAP enchilada sauce with?
Serve this low FODMAP enchilada sauce with your favorite low FODMAP enchilada recipe or as a delicious topping for my Low FODMAP Wet Burrito Bowls.
Leftover low FODMAP enchilada sauce can be stored in an airtight container in the refrigerator for up to 5-7 days or in the freezer for up to 3 months.Print
Sauce up your enchiladas, wet burritos, and other Mexican and Tex-Mex dishes without the FODMAPs with this easy, homemade Low FODMAP Red Enchilada Sauce! Gluten-free with vegetarian / vegan option. Please note: this recipe contains spicy ingredients. See recipe notes for additional information.
- 2 tablespoons gluten-free all-purpose flour
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- ½ teaspoon sea salt (or to taste)*
- ¼ teaspoon ground black pepper
- ¼ teaspoon ground oregano
- ¼ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional, lessen or omit for less heat)
- 2 tablespoons garlic-infused olive oil
- 2 tablespoons extra virgin olive oil
- ¼ cup tomato paste
- 2 cups low FODMAP broth or water (see notes)
- 1 teaspoon apple cider vinegar
- Prepare ingredients: Have all of the ingredients ready to go before starting to cook.
- Make the roux: In a small bowl, whisk together the following: flour, chili powder, cumin, salt, pepper, oregano, smoked paprika, and cayenne (if using it). Set bowl aside.
- Place a medium saucepan (mine is 2-quarts) on medium heat on the stovetop and add the garlic-infused and extra virgin olive oils. Once hot, add the flour mixture and whisk until well combined.
- Add remaining ingredients and simmer: Add tomato paste and whisk until combined (the paste will clump together with the spices, and that’s okay). Slowly pour in broth or water and apple cider vinegar, whisking constantly until smooth. Allow the sauce to come to a simmer, reduce heat to low, and continue to simmer uncovered for 15 minutes, whisking frequently.
- Taste and serve: Remove sauce from heat. Taste and adjust seasonings and apple cider vinegar as needed. Serve on your favorite Mexican and Tex-Mex dishes, such as my Low FODMAP Wet Burrito Bowls.
- Store. Store homemade low FODMAP enchilada sauce leftovers in an airtight container in the refrigerator for up to 5-7 days or in the freezer for up to 3 months.
- Salt: This is a suggested amount of salt only - the amount of salt will depend on how salty the broth is that you end up using (or if you end up using just water). Adjust to your own personal taste.
- Low FODMAP Broth: you can use low FODMAP chicken bone broth (homemade or store-bought) or low FODMAP low sodium beef broth (homemade or store-bought), or low FODMAP vegetable broth or water for a vegetarian / vegan option.
- Spicy food warning: While this enchilada sauce recipe is low FODMAP and only mildly spicy, some people react poorly to food that's spicy regardless of whether it is low FODMAP. Be mindful of how your body reacts to spicy food and consult your doctor or dietitian before making this recipe if you have concerns about how your body might react.
- Servings: Makes 2 cups or eight, 2-tablespoon servings.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Sauces
- Method: Stovetop
- Cuisine: Mexican / Tex-Mex
Keywords: fodmap enchilada sauce, gluten-free enchilada sauce, low fodmap enchilada sauce