Fat-free, Gluten-free Enchilada Sauce Recipe - Authentic Mexican Cuisine

Fat-free, Gluten-free Enchilada Sauce

Fat-free, Gluten-free Enchilada Sauce Recipe - Authentic Mexican Cuisine
Region / culture: Mexico | Preparation time: 5 minutes | Cooking time: 15 minutes | Servings: 4


Fat-free, Gluten-free Enchilada Sauce
Fat-free, Gluten-free Enchilada Sauce

This Fat-free, Gluten-free Enchilada Sauce recipe is perfect for those looking for a healthier alternative to traditional enchilada sauce. Made with rice flour and toasted flour, this sauce is packed with flavor without the added fats and gluten.


Enchilada sauce has been a staple in Mexican cuisine for centuries, with variations of the sauce being used in dishes like enchiladas, tamales, and tacos. This fat-free, gluten-free version of the sauce provides a healthier option for those with dietary restrictions.


How to prepare

  1. Mix all the dry ingredients together.
  2. Add the mixture to 1 qt (946 ml) of cold water in a saucepan.
  3. Cook over medium heat, stirring constantly until the mixture simmers and thickens.
  4. Use the sauce over enchiladas or as a seasoning for grain dishes.
  5. Suggestions: Refrigerate any extra sauce.
  6. You can double or triple the amount of dry ingredients.
  7. Store the dry mix in a tightly closed jar.
  8. To make the sauce, use 0.75 cup of the dry mix for every quart of cold water.


  • Experiment with different spices and seasonings to customize this sauce to your taste preferences. Add smoked paprika for a smoky flavor or chipotle powder for a spicy kick.

Cooking Tips & Tricks

When cooking the sauce, be sure to stir constantly to prevent clumping and ensure a smooth consistency. Adjust the seasonings to your taste preferences, adding more or less chili powder and cumin as desired.

Serving Suggestions

Serve this enchilada sauce over your favorite enchiladas, tacos, or grain dishes for a burst of flavor. Top with fresh cilantro, avocado, and a squeeze of lime for a delicious meal.

Cooking Techniques

Cook the sauce over medium heat, stirring constantly, until it simmers and thickens. This will ensure a smooth and flavorful sauce.

Ingredient Substitutions

If you don't have rice flour, you can use cornstarch or arrowroot powder as a thickening agent. Feel free to adjust the seasonings to your taste preferences.

Make Ahead Tips

This sauce can be made ahead of time and stored in the refrigerator for up to a week. Simply reheat before serving.

Presentation Ideas

Serve this enchilada sauce in a colorful bowl with a sprinkle of fresh herbs for a beautiful presentation. Pair with your favorite Mexican dishes for a complete meal.

Pairing Recommendations

Pair this enchilada sauce with homemade enchiladas, tacos, or tamales for a delicious and satisfying meal. Serve with a side of Mexican rice and beans for a complete feast.

Storage and Reheating Instructions

Store any leftover sauce in an airtight container in the refrigerator for up to a week. Reheat on the stovetop or in the microwave until warmed through.

Nutrition Information

Calories per serving

Each serving of this enchilada sauce contains approximately 40 calories, making it a low-calorie option for your meals.


Each serving of this enchilada sauce contains approximately 10 grams of carbohydrates, making it a great option for those looking to limit their carb intake.


This fat-free enchilada sauce contains zero grams of fat, making it a healthy choice for those watching their fat intake.


This sauce is low in protein, with less than 1 gram per serving. Consider adding protein-rich ingredients to your enchiladas to balance out your meal.

Vitamins and minerals

While this sauce is not a significant source of vitamins and minerals, the cumin and chili powder provide a boost of antioxidants and anti-inflammatory properties.


This recipe is gluten-free and does not contain any common allergens like dairy, nuts, or soy. However, be sure to check the labels of your ingredients to ensure they are safe for your dietary needs.


Overall, this fat-free, gluten-free enchilada sauce is a healthy and flavorful option for those looking to enjoy Mexican cuisine without the added fats and gluten.


This Fat-free, Gluten-free Enchilada Sauce is a healthy and flavorful option for those looking to enjoy Mexican cuisine without the added fats and gluten. With simple ingredients and easy preparation, this sauce is sure to become a staple in your kitchen.

How did I get this recipe?

The first time I saw this recipe, I knew it was something special. I had been searching for a healthier alternative to the traditional enchilada sauce that I had been making for years. As I was flipping through a magazine at the doctor's office, I stumbled upon an article about cooking for those with dietary restrictions. The recipe for fat-free, gluten-free enchilada sauce immediately caught my eye.

Growing up in a small town in Mexico, I learned how to cook from my mother and grandmother. They taught me the importance of using fresh ingredients and cooking with love. Over the years, I have collected recipes from friends, family, and even strangers I met while traveling. Each recipe holds a special place in my heart, and I am always looking for new ones to add to my collection.

As soon as I got home from the doctor's office, I rushed to my kitchen to try out the new recipe. I gathered all the ingredients - tomatoes, onions, garlic, and spices - and started to chop and sauté. The aroma that filled my kitchen was intoxicating, and I knew this sauce was going to be a hit.

As the sauce simmered on the stove, I couldn't help but think back to all the memories I had of making enchiladas with my family. We would spend hours in the kitchen, laughing and talking, as we rolled the tortillas and filled them with delicious fillings. The thought of being able to recreate those memories with a healthier twist made my heart swell with joy.

Finally, the sauce was ready. I poured it over a pan of enchiladas filled with black beans, corn, and cheese, and popped it in the oven to bake. The aroma that filled my kitchen was even more tantalizing than before, and I couldn't wait to dig in.

When the enchiladas were finally done, I took a bite and was blown away by the burst of flavors in my mouth. The sauce was rich and spicy, with just the right amount of heat. It was the perfect balance of tangy and savory, and I couldn't believe it was fat-free and gluten-free.

I shared the enchiladas with my family that night, and they couldn't stop raving about how delicious they were. My grandchildren, who were usually picky eaters, devoured their plates and asked for seconds. As we sat around the table, enjoying our meal, I knew that this recipe was going to become a staple in our household.

Since that day, I have made the fat-free, gluten-free enchilada sauce countless times. I have shared the recipe with friends and neighbors, who have all been amazed by how tasty and healthy it is. I have even entered it in cooking competitions, where it has won numerous awards.

But for me, the best part of making this sauce is knowing that I am keeping alive the traditions and memories of my childhood. Every time I cook it, I am transported back to my mother's kitchen, where the smell of fresh tortillas and spicy chilies filled the air. It reminds me of the love and care that went into every meal we shared as a family.

So, if you ever find yourself in need of a delicious and healthy enchilada sauce, look no further. This recipe has been passed down through generations and has brought joy and satisfaction to all who have tasted it. I hope you enjoy making it as much as I do, and that it brings a little taste of Mexico into your home. Buen provecho!


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