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DinnerEasyGluten-Free

Chicken Enchiladas

Shredded chicken rolled in corn tortillas, blanketed with mild red sauce and melted cheese. Garlic-infused oil delivers rich Mexican flavors while staying low-FODMAP friendly.

Chicken Enchiladas
Total Time
45m
Servings
4
Calories
445
Fiber
4g
Protein
34g
Carbs
32g
Fat
20g
Best ForSafe for Crohn's & UC
RecoveringRemissionPost-Op (Late)J-Pouch

Watch Out For

cheesemild

Contains lactose which 44-70% of IBD patients have difficulty digesting

Tip: Use aged cheddar (30+ days) which contains minimal lactose due to the aging process, or substitute lactose-free cheese. Can omit entirely without affecting dish structure.

tomato saucemoderate

Acidity may irritate during active flares or cause heartburn

Tip: The sugar in this recipe helps neutralize acidity. If tomatoes consistently bother you, this recipe isn't ideal during a flare.

corn tortillasmild

Corn contributes to total fiber content (4g per serving)

Tip: Limit to 1-2 enchiladas initially and monitor response. The 4g fiber per serving sits just below the <5g flare-friendly threshold.

Ingredients

    Chicken Filling

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Enchilada Sauce

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Assembly

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP

Instructions

  1. Place chicken breasts in a medium pot with broth, cumin, and salt. Bring to a boil over high heat.

    Equipment: medium pot

  2. Reduce heat to medium-low, cover, and simmer for 20 minutes, until chicken is cooked through and reaches an internal temperature of 165°F (74°C).

    165°F (74°C)
    Tip: Poaching keeps the chicken tender and easy to digest—avoid high-heat methods during sensitive periods

  3. Remove chicken to a cutting board and let rest for 5 minutes. Shred with two forks into bite-sized pieces. Reserve 1/2 cup of the cooking liquid in case you need to moisten the chicken.

    Equipment: cutting board, two forks

  4. Heat garlic-infused oil in a medium saucepan over medium heat until shimmering.

    Equipment: medium saucepan

  5. Add tomato paste and cook for 1 minute, stirring constantly, until it darkens slightly and becomes fragrant.

    Tip: Watch carefully—tomato paste burns quickly

  6. Pour in tomato sauce and chicken broth, whisking to combine and smooth out any lumps.

    Equipment: whisk

  7. Add cumin, oregano, salt, and sugar. Bring to a gentle simmer and cook for 10 minutes, stirring occasionally, until the sauce thickens slightly.

  8. Preheat oven to 375°F (190°C).

    375°F (190°C)Equipment: oven

  9. Spread 1/2 cup of sauce evenly across the bottom of a 9x13-inch baking dish.

    Equipment: 9x13-inch baking dish

  10. Warm tortillas in the microwave wrapped in a damp paper towel for 30 seconds, or heat individually in a dry skillet for 10-15 seconds per side, until soft and pliable.

    Equipment: microwave, damp paper towel
    Tip: Warm tortillas are pliable and won't crack when rolled—cold tortillas will split

  11. Working with one tortilla at a time, fill with about 1/4 cup shredded chicken down the center. Roll tightly and place seam-side down in the prepared baking dish. Repeat with remaining tortillas, arranging snugly in a single layer.

  12. Pour remaining sauce evenly over the rolled enchiladas, making sure all tortillas are covered to prevent drying.

  13. Sprinkle shredded cheese over the top in an even layer.

  14. Bake for 20-25 minutes, until the cheese is melted, bubbly, and starting to turn golden at the edges.

    375°F (190°C)

  15. Remove from oven and let rest for 5 minutes. Garnish with fresh cilantro and serve with sour cream on the side.

Notes

Storage

Refrigerate leftovers in an airtight container for up to 3 days. Reheat individual portions in the microwave for 1-2 minutes, or reheat the entire dish covered with foil at 350°F (175°C) for 15-20 minutes until heated through.

Lactose management

Research shows 44-70% of IBD patients experience lactose intolerance. Use aged cheddar (30+ days) which contains only about 2.3g lactose per 100g compared to 11-13g in milk. Alternatively, choose lactose-free cheese or omit cheese entirely—the sauce and chicken carry the dish.

Make-ahead

Assemble enchiladas completely, cover tightly with plastic wrap, and refrigerate for up to 24 hours before baking. Add 5-10 minutes to baking time if baking directly from cold.

Freezing

Freeze unbaked enchiladas for up to 3 months. Wrap tightly in plastic, then foil. Thaw overnight in the refrigerator before baking as directed.

Heat level

This sauce is intentionally gentle. If you tolerate spice well during stable periods and want heat, add a pinch of cayenne or chili powder to the sauce—but skip this during any active symptoms.

Low-FODMAP broth

Most store-bought broths contain onion and garlic. Look for certified low-FODMAP brands like Fody, or make your own with chicken, carrots, celery, and herbs.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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