When summer starts handing the evening shift over to fall, a bubbling pan of enchiladas feels exactly right. Tangy green sauce, tender shredded chicken, soft corn tortillas, and melted cheese bring warmth to the table without making dinner feel too heavy.
These Chicken Enchiladas Verdes use a garlic-free tomatillo salsa, scallion green tops, certified gluten-free corn tortillas, and lactose-free cheese. The swaps keep the familiar verde flavor while making the recipe easier to fit into a Low-FODMAP-friendly routine.
Roast the tomatillos until lightly blistered, blend the sauce until bright and spoonable, then roll everything into a baking dish. Twenty minutes in the oven turns it into the kind of dinner that makes the change of seasons taste very welcome.
Ingredients
Makes: 12 enchiladas, about 6 servings
For the Garlic-Free Salsa Verde
For the Seasoned Chicken
To Assemble
Materials Needed
- Cutting board and sharp knife
- Measuring cups and measuring spoons
- Rimmed baking sheet
- Parchment paper or foil
- Blender or food processor
- Large skillet with a lid
- Two forks for shredding the chicken
- Small skillet for warming the tortillas
- 9 x 13-inch baking dish
- Tongs or spatula
Step-by-Step Instructions
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1
Heat the oven and prep the pan
Heat the oven to 425°F for the salsa. Line a rimmed baking sheet with parchment paper or foil, then place the tomatillos cut-side down in a single layer.
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2
Roast the tomatillos
Roast for 12 to 15 minutes, until the tomatillos soften and their skins begin to brown. Let them cool for a few minutes so the sauce blends safely.
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3
Blend the salsa verde
Add the roasted tomatillos and their juices to a blender with the scallion green tops, cilantro, jalapeño, garlic-infused olive oil, lime juice, and salt. Pulse until the sauce is mostly smooth but still has a little texture.
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4
Season and sear the chicken
Pat the chicken dry, then season it with the chili powder, cumin, oregano, smoked paprika, salt, and pepper. Heat the garlic-infused olive oil in a large skillet over medium heat and sear the chicken for 2 to 3 minutes per side.
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5
Simmer and shred
Pour the chicken broth into the skillet, cover, and reduce the heat to low. Simmer for 20 to 25 minutes, until the chicken reaches 165°F and is tender, then transfer it to a plate and shred it with two forks.
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6
Warm the tortillas
Lower the oven to 350°F and lightly grease the baking dish with garlic-infused olive oil. Warm the corn tortillas in a lightly oiled skillet for a few seconds per side, then keep them covered with a clean towel so they stay flexible.
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7
Fill and roll
Spread about 2 tablespoons of salsa verde across the bottom of the baking dish. Divide the shredded chicken among the tortillas, roll each one snugly, and place them seam-side down in the dish.
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8
Add the sauce and cheese
Spoon the remaining salsa verde evenly over the enchiladas, keeping the total sauce close to 1 1/2 cups. Sprinkle the lactose-free cheese across the top.
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9
Bake and serve
Bake for 18 to 20 minutes, until the cheese melts and the sauce bubbles around the edges. Rest for 5 minutes, then finish with cilantro, lime, and any optional lactose-free toppings you enjoy.
Low-FODMAP Notes
The verde sauce leaves out garlic cloves and onion, using garlic-infused olive oil and scallion green tops for flavor instead. Keeping the sauce to about 1/4 cup per serving also follows the portion used in Monash University’s tomatillo salsa verde recipe.
Choose corn tortillas that are certified gluten-free, chicken broth without garlic or onion, and spice blends with clear ingredient labels. Use cheese and sour cream specifically labeled lactose-free, or choose dairy-free alternatives that meet your dietary needs.
This recipe is designed with Low-FODMAP-friendly ingredients, but it has not been lab-tested as a finished dish. Individual tolerance and serving needs can vary, so choose the portions and products that work best for you.
Keep Dinner Warm and Your Routine Cool
These enchiladas belong straight from the oven, so keep Regular Girl separate from the baking dish. Enjoy it in water, a smoothie, or another cool drink alongside your usual daily routine.
It is an easy way to support comfortable regularity and digestive wellness while dinner gets to stay saucy, cheesy, and completely itself.*
Keep Your Routine Simple →Recipe Tips
- Warm every tortilla. A quick pass through a lightly oiled skillet makes corn tortillas softer, more flexible, and less likely to split while rolling.
- Control the heat. Remove the jalapeño seeds for a gentler sauce, or leave a few in when you want more warmth.
- Save assembly for later. The chicken and salsa can be prepared ahead and refrigerated separately, then rolled and baked when you are ready to eat.
Bring Enchilada Night Into the New Season
Roll up the tender chicken, spoon over that bright tomatillo sauce, and let the oven handle the final step. Make this late-summer dinner and tag us when the first cheesy scoop hits the plate.
Tag @getregulargirl Want more simple recipes? Browse Regular Girl recipes →*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.
Regular Girl Original is a Monash University Low FODMAP Certified™ product. A low FODMAP diet does not treat disease. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trademarks.
Sunfiber® is a registered trademark of Taiyo International, Inc.
This recipe is designed with Low-FODMAP-friendly ingredients as a general wellness resource. It is not a substitute for personalized medical or dietary advice. Please consult your healthcare provider or a registered dietitian for guidance tailored to your individual needs.