Low FODMAP Chicken Broccoli Rice Casserole Recipe

This creamy, cheesy low fodmap Chicken Broccoli Rice Casserole is made with tender chicken breasts, fluffy rice, and a homemade cheddar sauce, ready in 45 minutes. The rich, bubbling golden crust satisfies your comfort food cravings without the need for canned soup. I love having a safe, tummy-friendly version of this childhood favorite in my weekly rotation.

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What Makes This Version Different

Most traditional casseroles use “cream of mushroom” or “cream of chicken” soup, which are hidden sources of high-FODMAP garlic and onion. I learned that making a quick gluten-free roux takes just five minutes and gives you total control over the ingredients, resulting in a sauce that is smoother and far more flavorful than the canned stuff.

Another key difference is using only broccoli florets instead of the stalks. I discovered the hard way that the stalks can be harder to digest, but the tender florets give you that perfect bite without the bloat, keeping the dish safe for sensitive stomachs.

low fodmap Chicken Broccoli Rice Casserole Ingredients

• 2 cups cooked white rice (about ⅔ cup uncooked)
• 1 lb boneless, skinless chicken breasts, cooked and diced
• 2 cups fresh broccoli florets (heads only), cut bite-sized
• 2 tablespoons unsalted butter
• 2 tablespoons gluten-free all-purpose flour
• 1 cup low FODMAP chicken broth
• 1 cup lactose-free whole milk
• 1 ½ cups sharp cheddar cheese, shredded (divided)
• 1 tablespoon garlic-infused olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup green onion tops, sliced (green parts only)

How To Make low fodmap Chicken Broccoli Rice Casserole

1. Prep The Oven: Preheat your oven to 375°F (190°C) and lightly grease a 9×9 inch baking dish with butter or oil.
2. Steam Broccoli: Place the broccoli florets in a steamer basket over boiling water for 3-4 minutes until bright green but still crisp.
3. Start The Sauce: In a medium saucepan, melt the butter with the garlic-infused oil over medium heat, then whisk in the gluten-free flour for one minute.
4. Thicken Sauce: Gradually pour in the broth and milk while whisking constantly to prevent lumps, simmering until the mixture bubbles and thickens.
5. Add Cheese: Remove the pan from the heat and stir in one cup of the shredded cheddar cheese until smooth and creamy.
6. Combine Everything: In a large mixing bowl, toss the cooked rice, diced chicken, steamed broccoli, and cheese sauce until well coated.
7. Bake: Transfer the mixture to your prepared baking dish, sprinkle the remaining cheese on top, and bake for 20-25 minutes until golden and bubbly.

Recipe Tips

• Rice Choice: Day-old cold rice works best because it absorbs less liquid, preventing the casserole from becoming mushy.
• Broccoli Safety: Stick to the dark green florets and avoid the thick fibrous stalks to keep the FODMAP load low.
• Cheese Matters: Grate your own block of cheddar cheese instead of using pre-shredded bags, which often contain anti-caking agents that make the sauce gritty.
• Flavor Boost: If you miss the taste of onion, add more green onion tops to the finished dish for a fresh, safe crunch.

What To Serve With Chicken Broccoli Rice Casserole

A crisp green salad with a simple maple-mustard vinaigrette cuts through the richness of the cheese sauce. You can also serve this alongside roasted carrots or green beans for extra color and nutrition without adding high FODMAP ingredients.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. This dish also freezes well; just wrap it tightly and freeze for up to 2 months, then thaw overnight in the fridge before reheating.

FAQs

• Can I use rotisserie chicken? Be careful with store-bought rotisserie chicken, as the skin and seasonings often contain garlic and onion powder. It is safer to roast or poach your own chicken breasts.
• Is cheddar cheese low FODMAP? Yes, cheddar cheese is naturally low in lactose, making it suitable for most people following a low FODMAP diet.
• Can I use brown rice? Absolutely, brown rice adds a nice nutty flavor and extra fiber, just make sure it is fully cooked before adding it to the casserole.
• What if I don’t have gluten-free flour? You can use cornstarch as a thickener, but mix it with a little cold milk first to create a slurry before adding it to the hot liquid.

Nutrition

• Calories: 480
• Total Fat: 24g
• Saturated Fat: 14g
• Cholesterol: 95mg
• Sodium: 680mg
• Total Carbohydrate: 32g
• Protein: 30g

Try More Recipes:

• Low FODMAP Sesame Chicken Recipe
• Low FODMAP Tofu Curry Recipe
• Low FODMAP Vegetarian Chili Recipe