Low-FODMAP Slow-Cooker Chicken Enchilada Quinoa Casserole; Gluten-free

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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!

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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!

the low-fodmap IBS solution

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
  • 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:

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

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