These vegetarian enchiladas are super easy and made flavorful with a low FODMAP mix of vegetables found in French ratatouille. The fire roasted tomato sauce is gluten-free and SO delicious. The dish is one of my favorite low FODMAP vegetarian recipes and can be made vegan if you use plant-based cheese.
We’ve been on a bit of a vegetable enchiladas tear recently, and if my DM’s are any indication, you are rearing to get on the wagon.
Making low FODMAP enchiladas is not as hard as you think, since most shredded cheeses are permitted in small servings. I rarely eat dairy anymore, but there are certain dishes like pizza and veggie enchiladas where I feel it’s truly worth any misery that comes with. Of course, the trick to avoiding said misery entirely is to limit the quantity, which is exactly what we do here in this veggie enchiladas recipe.
The base of these vegetable enchiladas is inspired by ratatouille, a Provençal dish of stewed eggplant, zucchini, tomatoes and peppers. I borrow from this dish a lot in my low FODMAP vegetarian recipes, since all of these vegetables are permitted on the diet in some capacity, and mixing them all together means you’ll never get too much of any one.
I begin by cubing and roasted all the components, then combining them with the sauce. The veggies stew in the enchiladas themselves until they melt into a gorgeous, flavorful mush.
Since I was already using the oven, your sheet pans will do double duty roasting tomatoes and jalapeno for the sauce. This is always my trick for getting a gorgeous orange-hued sauce without adding any cream or dairy. If you’re looking for a shortcut, you can always start with a store bought tomato sauce and add some jalapeno, cilantro and spices to it instead. If you’re not low FODMAP, I love pureeing it with some soaked cashews to add that creaminess.
Finally, though corn products are low FODMAP, I like using a paleo alternative for this recipe. Siete Foods almond flour or cassava tortillas are my favorite for the job, but you’re welcome to use whatever you have on hand. If you use a plant-based cheese, this recipe can be completely paleo, vegan and grain-free…in addition to low FODMAP! No small feat.
If you’re an enchilada lover but also a SIBO Amigo, I highly recommend using this recipe as a template. You can swap out the filling for any veggies you like in small enough quantities not to bother you. I recently did a version with sweet potato, broccoli and mustard greens. It was fabulous.
If you’re looking for another cheesy fix, check out this low FODMAP Vegetarian Lasagna Recipe.
Read on for the recipe for these low FODMAP ratatouille vegetable enchilada recipe.
With health and hedonism,
Roasted Ratatouille Low FODMAP Vegetarian Enchiladas
- 2 pounds vine or Roma tomatoes quartered
- 1 jalapeno halved (ribs and seeds optional)
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- Olive oil
- Sea salt
- 1 large eggplant cut into ½ inch cubes
- 1 medium zucchini 1/2 pound, cut into ½ inch cubes
- 1 medium patty pan or summer squash cut into ½ inch cubes
- 1 red bell pepper diced
- 1 cup chicken or vegetable stock
- 2 tablespoons fresh lime juice
- 2/3 cup coarsely grated cheddar cheese
- Eight 6-inch corn or almond flour tortillas
- ½ cup cilantro leaves
- Preheat your oven to 425°F. Line two sheet pans with parchment paper.
- Place the tomatoes and the jalapeño on one of the sheet pans. Drizzle with olive oil and season with the cumin, coriander and ½ teaspoon salt. Arrange cut-side down and roast in the oven until slightly charred, about 40 minutes.
- On the second sheet pan, toss the eggplant, zucchini and peppers with 2 tablespoons olive oil and ½ teaspoon salt. Arrange in an even layer and roast alongside the tomatoes in the oven for about 45 minutes, until nicely caramelized. Set aside to cool.
- Transfer the tomatoes and jalapeño to a blender or food processor and add any cooking juices from the sheet pan, along with the stock, lime juice and ½ teaspoon salt. Process until smooth. You should have about 3 cups sauce.
- In a large mixing bowl, toss the ratatouille filling with a third of the sauce and 1/3 cup of cheese.
- Pour another third of the tomato sauce in the bottom of a 9-by-13-inch baking dish. Spread the sauce to cover the bottom.
- Wrap the tortillas in a dish towel and warm them in the microwave for 30 seconds until pliable. Alternatively you can warm them in the oven.
- Divide the veggies evenly among the tortillas. Roll up the tortillas tightly around the ratatouille and line them up, seam-side down, in the baking dish. Pour the remaining tomato sauce evenly over the stuffed tortillas and sprinkle with the remaining cheese.
- Bake the enchiladas until the cheese is melted and golden brown and the sauce is bubbling, about 20 minutes. Sprinkle with the cilantro and serve immediately.
Looks great! Small amounts (1/4 cup serving) of lentils, chick peas, or quinoa is low FODMAP, so can on of those be added to up the protein?
Phoebe Lapine says
Sonya Draper says
Made this tonight. The whole family loved it. Thank you.
Phoebe Lapine says
Wondering why noodles and sour cream?? LOWFODMAP cant eat that ??
Phoebe Lapine says
I don’t know what you are referring to…this is an enchilada recipe. There is no sour cream or noodles in the ingredient list. There is also no video for this recipe, so you are watching an advertisement most likely…
Delicious! My daughter is on a low FODMAP diet so I tried this tonight, it was yum. I used Kent pumpkin instead of summer squash which worked like a treat. Thanks for this recipe.
Phoebe Lapine says
Glad you enjoyed!