Introduction
Enchiladas are a beloved Mexican dish consisting of rolled tortillas filled with various ingredients such as meat, cheese, and veggies, covered with delicious sauce, cheese, and toppings. If you have a gluten allergy or sensitivity, however, you may be wondering if it’s safe for you to indulge in this flavorful dish without experiencing troublesome symptoms. In this article, we’ll explore everything there is to know about gluten-free enchiladas, including 5 delicious recipes and tips on how to make and order them.
5 Delicious Gluten-Free Enchiladas Recipes to Try Tonight
Ready to get cooking? Here are five fantastic gluten-free enchilada recipes to try:
Recipe 1: Classic Chicken Enchiladas
- 1 lb. cooked, shredded chicken
- 1 tsp cumin
- 1 tsp chili powder
- 1/4 tsp garlic powder
- 1/4 tsp paprika
- 1/4 tsp salt
- 8-10 gluten-free tortillas
- 1 can enchilada sauce
- 1 cup shredded cheese
- Optional toppings: diced tomatoes, sliced olives, chopped fresh cilantro
Preheat your oven to 350°F. Combine the chicken with the cumin, chili powder, garlic powder, paprika, and salt in a bowl. Lay out the tortillas and divide the chicken mixture amongst them. Roll up each tortilla, place them seam side down in a baking dish, and cover them with the enchilada sauce. Sprinkle the cheese on top and bake for 20-25 minutes, or until the cheese is melted and bubbly. Garnish with your favorite toppings, and serve!
Recipe 2: Black Bean and Sweet Potato Enchiladas
- 1 large sweet potato, peeled and diced
- 1 can black beans, drained and rinsed
- 1/2 red onion, diced
- 1 bell pepper, diced
- 1 tsp cumin
- 1 tsp chili powder
- 1/4 tsp garlic powder
- 8-10 gluten-free tortillas
- 1 can enchilada sauce
- 1 cup shredded cheese
- Optional toppings: avocado, sour cream, diced tomatoes
Preheat your oven to 350°F. Combine the sweet potato, black beans, red onion, bell pepper, cumin, chili powder, and garlic powder in a bowl. Lay out the tortillas and divide the mixture amongst them. Roll up each tortilla, place them seam side down in a baking dish, and cover them with the enchilada sauce. Sprinkle the cheese on top and bake for 20-25 minutes, or until the cheese is melted and bubbly. Garnish with your favorite toppings, and enjoy!
Recipe 3: Shrimp Enchiladas
- 1 lb. cooked shrimp, peeled and deveined
- 1/2 red onion, diced
- 1 bell pepper, diced
- 1 tsp cumin
- 1 tsp chili powder
- 1/4 tsp garlic powder
- 8-10 gluten-free tortillas
- 1 can enchilada sauce
- 1 cup shredded cheese
- Optional toppings: chopped cilantro, sliced avocado, lime wedges
Preheat your oven to 350°F. Combine the shrimp, red onion, bell pepper, cumin, chili powder, and garlic powder in a bowl. Lay out the tortillas and divide the mixture amongst them. Roll up each tortilla, place them seam side down in a baking dish, and cover them with the enchilada sauce. Sprinkle the cheese on top and bake for 20-25 minutes, or until the cheese is melted and bubbly. Garnish with your favorite toppings, and serve!
Recipe 4: Vegetarian Enchiladas
- 1 can black beans, drained and rinsed
- 1 bell pepper, diced
- 1 zucchini, diced
- 1/2 red onion, diced
- 1 tsp cumin
- 1 tsp chili powder
- 1/4 tsp garlic powder
- 8-10 gluten-free tortillas
- 1 can enchilada sauce
- 1 cup shredded cheese
- Optional toppings: diced tomatoes, sliced black olives, chopped fresh cilantro
Preheat your oven to 350°F. Combine the black beans, bell pepper, zucchini, red onion, cumin, chili powder, and garlic powder in a bowl. Lay out the tortillas and divide the mixture amongst them. Roll up each tortilla, place them seam side down in a baking dish, and cover them with the enchilada sauce. Sprinkle the cheese on top and bake for 20-25 minutes, or until the cheese is melted and bubbly. Garnish with your favorite toppings, and enjoy!
Recipe 5: Green Chili Chicken Enchiladas
- 1 lb. cooked, shredded chicken
- 1 can green chilies, drained
- 1/2 red onion, diced
- 1 tsp cumin
- 1 tsp chili powder
- 1/4 tsp garlic powder
- 8-10 gluten-free tortillas
- 1 can green enchilada sauce
- 1 cup shredded cheese
- Optional toppings: diced tomatoes, chopped fresh cilantro, jalapeno
Preheat your oven to 350°F. Combine the chicken, green chilies, red onion, cumin, chili powder, and garlic powder in a bowl. Lay out the tortillas and divide the mixture amongst them. Roll up each tortilla, place them seam side down in a baking dish, and cover them with the enchilada sauce. Sprinkle the cheese on top and bake for 20-25 minutes, or until the cheese is melted and bubbly. Garnish with your favorite toppings, and serve!
The Ultimate Guide to Making Enchiladas without Gluten
Before we dive into more delicious recipes, it’s important to understand what gluten is, why it’s important to avoid it if you have a gluten sensitivity or allergy, and how to make enchiladas without gluten.
What Is Gluten?
Gluten is a protein found in grains such as wheat, barley, and rye. For people with celiac disease, a gluten sensitivity, or a wheat allergy, consuming gluten can cause digestive issues (such as bloating, diarrhea, and constipation), headaches, fatigue, and other symptoms. It’s important for these individuals to avoid gluten-containing foods in order to feel their best.
Common Sources of Gluten in Enchiladas
Traditional enchiladas are made with wheat flour tortillas, so if you have a gluten sensitivity or allergy, it’s important to seek out gluten-free tortillas for your recipes. Additionally, many enchilada sauces contain wheat flour as a thickening agent, so make sure to check the label carefully before purchasing.
Tips and Tricks for Substituting Gluten-Containing Ingredients with Gluten-Free Alternatives
Fortunately, there are many delicious, gluten-free alternatives for wheat flour tortillas and enchilada sauce. Look for corn tortillas or other gluten-free tortilla options at your local grocery store. For enchilada sauce, you can make your own at home using gluten-free chicken or vegetable broth as a base, or look for pre-made gluten-free options at the store.
Step-by-Step Guide for Making Gluten-Free Enchiladas
- Start by prepping your fillings (meat, veggies, beans, etc.) and your enchilada sauce.
- Warm up your tortillas according to instructions (either in the microwave or in the oven) to make them more pliable.
- Lay out a tortilla and spoon your filling into the center of it. Roll the tortilla up around the filling tightly and place it seam-side down in a baking dish.
- Repeat until all your filling is used up.
- Pour the enchilada sauce over the rolled-up tortillas, making sure to cover them completely.
- Sprinkle the cheese over the top of the enchiladas.
- Bake your enchiladas in a preheated oven at 350°F for 20-25 minutes, or until the cheese is melted and bubbly.
- Garnish with your favorite toppings and enjoy!
Gluten-Free Enchiladas: Everything You Need to Know
Now that we’ve discussed how to make gluten-free enchiladas, let’s dive into some more information about why you might want to choose to eat them, and how to do so safely and deliciously.
The Benefits of Eating Gluten-Free Enchiladas
Whether you have a gluten sensitivity or simply prefer to avoid gluten in your diet, there are plenty of reasons to choose gluten-free enchiladas. For one, they’re naturally high in protein and fiber, especially when filled with beans or lean meats. Additionally, they’re often packed with fresh veggies and flavorful spices.
Importance of Reading Labels and Ingredients Carefully
When choosing ingredients for your gluten-free enchiladas, it’s important to read labels and ingredients carefully to ensure they’re truly gluten-free. Look for products that are labeled as “gluten-free” or “certified gluten-free” to be sure. If you’re unsure about a product or ingredient, don’t hesitate to contact the manufacturer for more information.
Gluten-Free Brands and Products for Enchilada Ingredients
If you’re unsure where to start when it comes to shopping for gluten-free enchilada ingredients, here are a few brand and product recommendations to get you started:
- Siete Foods: Makes delicious, grain-free tortillas and enchilada sauces.
- La Tortilla Factory: Offers a wide variety of gluten-free tortillas.
- Hatch: Makes a tasty gluten-free green enchilada sauce.
- Herdez: Their red enchilada sauce is gluten-free and widely available.
- Tillamook: Their shredded cheese is gluten-free and comes in a variety of flavors.
Addressing Common Concerns about Cross-Contamination and Eating Out at Mexican Restaurants
When it comes to eating out at Mexican restaurants, it’s important to communicate with your server and ask about gluten-free options. Look for items that are marked as “sin gluten” or “libre de gluten” on the menu, or ask your server for recommendations. Additionally, be aware of the risk of cross-contamination if gluten-containing items such as flour tortillas are being prepared in the same kitchen or on the same equipment as gluten-free items. Don’t be afraid to ask your server or the chef about their protocols for avoiding cross-contamination.
Why Enchiladas Are a Great Gluten-Free Meal Option
So, why should you choose enchiladas for your next gluten-free meal? Here are just a few reasons:
- They’re naturally gluten-free when made with corn tortillas.
- They’re packed with delicious and nutritious ingredients such as lean meats, beans, veggies, and flavorful spices.
- They’re versatile and easy to customize to your own tastes and dietary needs.
