Low FODMAP Chicken and Rice Casserole Recipe

This creamy, cheesy low fodmap chicken and rice casserole is made with tender chicken breast, fluffy basmati rice, and a rich homemade sauce ready in just under an hour. It ditches the canned condensed soups for a gut-friendly blend of lactose-free milk and infused olive oil, creating a golden, bubbling crust that reveals perfectly cooked rice underneath. I honestly prefer this fresh version over the heavy, processed classics I grew up with.

Why This Classic Works

Most traditional casseroles rely heavily on condensed “cream of chicken” or mushroom soups, which are notorious for hiding high-FODMAP ingredients like onion and garlic powder. When I first started cooking for a sensitive stomach, I thought comfort food was off the table, but I learned that making a simple roux with garlic-infused oil gives you that same nostalgic, savory depth without the digestive distress.

The other secret to getting this right is using uncooked rice and hot liquid. I used to precook the rice, but it always turned into mush by the time the chicken was done. By adding boiling chicken broth and sealing the dish tight with foil, the rice steams perfectly in the oven, absorbing all the herb-infused flavors while keeping a distinct, fluffy texture.

Low FODMAP Chicken and Rice Casserole Ingredients

• 1.5 lbs chicken breast, cut into bite-sized pieces
• 1 cup long-grain white rice, uncooked
• 2 cups low FODMAP chicken broth, ensure no onion or garlic powder
• 2 tablespoons garlic-infused olive oil, strained of all solids
• 1 cup carrots, finely diced
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup firm tofu, mashed finely to add creaminess (optional)

How To Make Low FODMAP Chicken and Rice Casserole

1. Preheat your oven to 375°F and lightly grease a 9×13 inch baking dish with olive oil.
2. Sauté the chicken and carrots in a large skillet with the garlic-infused oil over medium heat until the chicken is browned on the outside.
3. Combine the ingredients by adding the uncooked rice, dried herbs, salt, pepper, and chicken broth into the baking dish.
4. Stir in the chicken and carrot mixture, ensuring the rice is fully submerged in the liquid.
5. Cover the dish tightly with aluminum foil to trap the steam and keep the rice tender.
6. Bake the casserole for 45 minutes, then remove the foil and bake for another 5 to 10 minutes until the liquid is absorbed.

Recipe Tips

• Rinse your rice thoroughly under cold water before adding it to the dish to remove excess starch.
• Seal the foil very tightly around the edges of the pan to prevent the broth from evaporating too quickly.
• Check the broth label carefully to ensure there are no “natural flavors” that might hide high FODMAP ingredients.
• Let it rest for five minutes after taking it out of the oven to allow the flavors to settle.

What To Serve With Chicken and Rice Casserole

Serve this warm dish with toasted sourdough bread. Add a side of fresh baby spinach salad with lemon dressing. Enjoy it with a glass of iced peppermint tea.

How To Store Chicken and Rice Casserole Leftovers

Refrigerate leftovers in an airtight container for up to three days. For longer storage, freeze individual portions in freezer-safe bags for up to two months and thaw in the fridge before reheating.

Low FODMAP Chicken and Rice Casserole Nutrition Facts

• Calories: 385 kcal
• Total Fat: 9g
• Saturated Fat: 1.5g
• Cholesterol: 95mg
• Sodium: 620mg
• Total Carbohydrate: 38g
• Dietary Fiber: 2g
• Sugars: 1g
• Protein: 36g

Try More Recipes:

• Low FODMAP Chicken Pesto Pasta Recipe
• Low FODMAP Chicken Tacos Recipe
• Low FODMAP Chicken Stir Fry Recipe

Low FODMAP Chicken and Rice Casserole Recipe

Recipe by Sabrine Hajri

Servings

4

servings

Prep time

15

minutes

Cooking time

40

minutes

Total time

55

minutes

This creamy low fodmap chicken and rice casserole brings comfort food back to the menu with tender chicken, carrots, and green beans baked in a savory lactose-free sauce. Ready in under 60 minutes, it’s the perfect easy weeknight dinner.

Ingredients

• 1 lb (450g) Boneless Skinless Chicken Breasts, cubed

• 1 cup Uncooked White Basmati Rice, rinsed

• 2 tbsp Garlic-Infused Olive Oil

• 2 Medium Carrots, diced

• 1.5 cups Fresh Green Beans, trimmed and cut

• 2 cups Low FODMAP Chicken Broth

• 1 cup Lactose-Free Milk

• 1 tsp Dried Thyme

• 1 tsp Dried Oregano

• 1 cup Sharp Cheddar Cheese, shredded

• Salt and Black Pepper to taste

• Green Onion Tops (green parts only), for garnish

Directions

• Preheat oven to 375°F (190°C).
• Heat garlic-infused oil in a large oven-safe skillet over medium-high heat. Sear chicken cubes with salt and pepper for 3-4 minutes until browned. Remove to a plate.
• Add diced carrots and green beans to the skillet. Sauté for 3-4 minutes until slightly softened.
• Stir in rinsed rice, dried thyme, and oregano, mixing to coat.
• Return chicken to the pan. Pour in chicken broth and lactose-free milk. Bring to a simmer.
• Cover skillet tightly with a lid or foil. Bake in the oven for 30-35 minutes.
• Remove from oven, uncover, and sprinkle with cheddar cheese. Bake uncovered for 5-10 more minutes until cheese melts.
• Let rest for 5 minutes, garnish with green onion tops, and serve.