Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa Casserole; Gluten-free
February 27, 2021
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Hello friends! I have another easy low-FODMAP slow-cooker recipe for you! (click here for my low-FODMAP Slow Cooker collection)
Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa Casserole. What a mouthful (pun intended)! It is so delicious, nutritious, filling and family friendly you will be making this low-FODMAP Chicken Enchilada Casserole again and again.
You can certainly prepare an enchilada casserole with corn tortilla chips, but I added quinoa to this low-FODMAP Chicken Enchilada recipe since it is lower in fat, and packed with protein, vitamins, and fiber!
I incorporate my versatile low-FODMAP Happy Spices Taco Seasoning, and the flavors of infused oils (safe for the low-FODMAP diet) to provide all the taste you love.
Just wait till you try this low-FODMAP Slow-cooker Chicken Enchilada Quinoa! SOOO delicious and gluten-free!
You may also love:
- low-FODMAP Sheet Pan Flank Steak with Kale and Potatoes
- low-FODMAP Flank Steak Tacos
- low-FODMAP Sheet Pan Chicken Fajitas
- low-FODMAP One-Pot Beef and Cheese Macaroni
- low-FODMAP Mexican Skillet with Rice and Beef
- low-FODMAP Meat and Quinoa One-Pot
- low-FODMAP Vegan Meatless Chili with Quinoa
- low-FODMAP Chili
- low-FODMAP Sheet Pan Chili Lime Tilapia
Or check out over 400 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
P.S. Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! It’s the BEST!
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Serves: 8
Prep time: 15 minutes
Cook time: 3 hours on high (slow cookers vary, adjust to yours as necessary)
Total time: 3 hours, 15 min
Equipment: 5 or 6 quart slow-cooker
Ingredients
- 1 pound (16 ounces) uncooked ground chicken (can also substitute ground turkey or ground beef)
- 1 & 1/2 cups uncooked quinoa (white, red or black), rinsed
- This should make about 5 cups cooked quinoa
- One cup is one low-FODMAP serving
- 1 can (About 15.5 ounce) black beans, drained and rinsed
- As long as you use CANNED black beans, and you drain them, a serving of 40 g is low-FODMAP, Higher amounts will have higher levels of GOS
- Do not use fresh black beans that you cooked yourself, the FODMAPs would not have been removed during that process
- One can will yield about 280 g of beans once drained
- As long as you use CANNED black beans, and you drain them, a serving of 40 g is low-FODMAP, Higher amounts will have higher levels of GOS
- 1 cup (130 g) fresh or fresh frozen corn
- Do not substitute canned corn as it is higher in FODMAPs (opposite of black beans above!)
- 38 g is one low-FODMAP serving due to sorbitol levels
- 1 can (14.5 ounce) organic fire roasted tomatoes
- 3/5 of a cup (about 4 ounces is one low-FODMAP serving). Larger serves will have higher levels of excess fructose
- I used Muir Glen- make sure your brand does not contain added onion or garlic
- The fire roasted tomatoes have a great flavor, but if you can’t find these then regular canned tomatoes will also work
- 8 tablespoons tomato paste (2 tbsp is one low-FODMAP serving) mixed with ½ cup warm water
- Ensure your brand does not contain onion or garlic. I used organic.
- 1 jalapeno pepper, finely chopped (optional, omit if you are sensitive to spicy food)
- Trace amounts of FODMAPs are in this food
- 2 cups low-FODMAP chicken broth, prepared (try low-FODMAP Happy Soup for an easy option!), plus extra as needed for consistency
- 2 tablespoons onion or scallion infused olive oil
- 2 tablespoons garlic infused olive oil
- Infused oils add flavor but NO FODMAPs! The oil does not allow the FODMAP carbohydrates to be absorbed- see my Top 11 FODMAP tips for the reason why!
- 2 tablespoons low-FODMAP Happy Spices Taco Seasoning, plus to taste
- 1 cup (100 g) shredded Cheddar cheese; divided
- Trace FODMAPS are found in cheddar cheese
- Avoid cheese blends (or check ingredients) as they often contain added onion and garlic
- I used a variety of white and sharp cheddars
- Juice of 1 lime
- 2-3 tablespoons fresh cilantro, chopped
- 2 tablespoons green scallion tips (there are no FODMAPs in the tips of scallions, avoid the bulbs)
- Freshly ground salt and pepper to taste
- Optional for serving:
- Hot sauce to taste (optional)
- Low-FODMAP Sassy salsa (prepared)
- Lactose-free sour cream
Directions
- In a large skillet over medium heat, cook the ground chicken until no pink remains
- Drain the chicken, then season with salt and pepper and place in the slow cooker
- Add in the uncooked quinoa, drained beans, corn, fire roasted canned tomatoes, tomato paste-water mixture, jalapeno pepper (if using), low-FODMAP chicken broth, garlic and onion infused oils, low-FODMAP Taco Seasoning, and a few twists of your salt and pepper grinder
- Stir well
- Cover the slow cooker and cook on high for 3 hours or until the liquid is all absorbed into the mixture
- Remove the lid and stir in lime juice, then taste and adjust seasoning if necessary, add hot sauce or additional salt and pepper if desired
- Stir in the half the cheese and sprinkle the other half on top
- Replace the lid and let the cheese melt
- Top with the chopped green scallions and cilantro prior to serving
- Serve with lactose-free sour cream, low-FODMAP salsa, and garnish with lime slices, if desired
( review)
Comment/Review Below
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This is absolutely to die for!! Thank you!
Thank you SO much Jacqueline!
Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia? It may also be a great asset to you!!
THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
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This is really delicious. Thank you for taking the time to share your recipes. You make having a challenging gut much easier to bear. I bought your cookbook and love it too!
Susan,
What a beautiful comment to read! People like you are the reason we do this 🙂
We are so happy that you have enjoyed our recipes and cookbook. Please keep in touch with us. Have a wonderful day!!
Would make again
This was good. I would make it again.