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Low FODMAP Red Enchilada Sauce (Gluten-Free, Vegan Option)

  • Author: Gail
  • Total Time: 25 minutes
  • Yield: 8 servings 1x


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.


Units Scale
  • 2 tablespoons gluten-free all-purpose flour
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt (or to taste)*
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground oregano
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper (optional, lessen or omit for less heat)
  • 2 tablespoons garlic-infused olive oil
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup tomato paste
  • 2 cups low FODMAP chicken bone broth (low FODMAP vegetable broth or water for vegetarian/vegan)
  • 1 teaspoon apple cider vinegar


  1. Prepare ingredients. Have all of the ingredients ready to go before starting to cook.
  2. 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.
  3. 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. 
  4. 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.
  5. 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 upcoming Low FODMAP Wet Burrito Bowls.
  6. 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.


  • 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.
  • 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

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