This low-FODMAP Teriyaki Chicken Casserole is the perfect family dinner. It is easy, so delicious and has the wonderful combination of protein-rich chicken, nutritious vegetables, and energizing whole grains in the brown rice. This low-FODMAP Teriyaki Chicken Casserole is hearty and warms you from the inside out.
You can also use the low-FODMAP Teriyaki Sauce as a dipper for your other favorite finger foods, or over steamed rice. It is absolutely delicious.
Check out over 300 more low-FODMAP recipes on the blog. You may also love my low-FODMAP Beef Lo-Mein and low-FODMAP General Tso’s Chicken recipes too.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Teriyaki Chicken Casserole; Gluten-free, Dairy-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Serves: 8 for the casserole
Sauce yield: About 2 & 3/4 cups (you will have about 1 cup of extra sauce, you should use about 1 and 1/2 cups of the sauce for this recipe)
Prep time: 20 min
Bake time 50 min
Bake 350 F
Equipment: 9 by 13 inch casserole dish
Ingredients
For Sauce:
- 1 & 1/2 cups low-sodium soy sauce (gluten-free)
- select a brand without added onion or garlic
- 1 & 1/2 cups water, plus additional per taste
- 1/2 cup brown sugar
- 1 teaspoon ground ginger
- 1/4 cup cornstarch mixed with 1/4 cup warm water
For Casserole:
- 24 ounces (About 6, depending on the size of your chicken breasts) boneless skinless chicken breasts
- 1 cup broccoli florets (heads)
- 3/4 cup broccoli heads and whole broccoli are one low-FODMAP serving, avoid the stalks if possible as they contain more FODMAPs
- 1 cup diced carrots
- ¼ cup (50 g) chopped celery
- 10 g is one low-FODMAP serving
- 1 cup chopped zucchini
- 1/3 cup is one low-FODMAP serving
- 3 cups brown or white rice, UNCOOKED
- Vegetable shortening or cooking spray, for greasing
Directions
- Preheat oven to 350° F
- Spray or grease a 9×13-inch casserole dish/pan
- Prepare sauce:
- Combine soy sauce, water, brown sugar, and ginger in a small saucepan and cover
- Bring to a boil over medium heat
- Remove lid and cook for one minute once boiling.
- Meanwhile, stir together the cornstarch with the 1/4 cup warm water in a separate dish until smooth (creates a slurry to thicken the sauce)
- When sauce is boiling, add cornstarch mixture to the saucepan and stir to combine
- Cook until the sauce starts to thicken
- Taste sauce, if you prefer a lighter flavor, then add additional water. If you prefer sweeter, then add additional sugar. Do so 1 tbsp at a time.
- Remove sauce from heat and set aside
- Place the chicken breasts in the prepared pan
- Pour 1 & 1/4 cups of the sauce over top of chicken
- Place chicken in oven and bake 35 minutes or until cooked through
- While chicken is baking, steam broccoli, zucchini, celery and carrots on stovetop or microwave with a bit of water
- We suggest cooking each vegetable separately in the microwave, that will ensure even cooking of that vegetable
- They should still be slightly crisp as they will cook more in the oven
- We suggest cooking each vegetable separately in the microwave, that will ensure even cooking of that vegetable
- Similarly, cook rice according to package on stovetop or in your microwave or rice cooker
- When chicken is done, remove from oven and chop chicken meat in the dish
- Add the cooked vegetables and rice to the casserole dish with the chicken
- Cover with more sauce to taste, about 1/4 cup to 1/2 cup
- Depending on your preference, add more or less sauce to the rice mixture
- Gently fold everything together in the casserole dish until combined
- Return to oven and cook another 15 minutes
- Remove from oven and let stand 5 minutes before serving
- Drizzle each serving with remaining sauce or serve on the side
- Serve immediately, or refrigerate for future use
- Remaining sauce may be stored in fridge for up to 1 month
- This low-FODMAP Teriyaki Chicken Casserole is a hit with my family!
30 Responses
Making right now, but the directions about the corn starch and water ratio are stated in 2 different ways. Which is correct? I’m assuming the 1/4c to 1/4 c, but want to make sure. Thanks!
Oops! Thanks for pointing that out! We just realized there was a typo in the sauce for the recipe. It should be 1/4 cup and 1/4 cup. We apologize for any inconvenience and will fix it 🙂
Would that be 3 cups of cooked rice? Can’t wait to try it! Sounds delicious!
Thanks for the question Shelley!
Actually the recipe calls for 3 cups of brown or white rice, uncooked. In the recipe it delegates time to prepare the 3 cups of rice (per the package directions) to add to the chicken dish during the prepping process. We will clarify the wording in the recipe. Hope you love it as much as we do 🙂
Too Salty
We tried this, but even with the lower sodium soy sauce it was too salty to eat. Looking forward to trying other recipes, though!
Anne,
Oh goodness! We are sorry you found the chicken salty! Unfortunately there was an inadvertent typo and the amount of water that was meant to be incorporated should have read 1 & 1/2 cups (instead of 1/2 cup). The recipe should be fixed now, but are VERY SORRY that we caused this unfortunate error. Let us know if you try any other recipes, and we would like to provide you a coupon if you send an email to us at info@rachelpaulsfood.com. THANK YOU SO MUCH.
Very delicious
I was a little nervous about the earlier review that the sauce would be too salty, but the new updates to the recipe is probably the reason we thought it tasted perfect! It is a very large portion of chicken, vegetables and rice that is what I need with my three teenage sons. They asked for seconds! I will definitely make this again.
Kellie,
Wonderful to hear! Thank you so much for sharing this feedback?
My question is about the soy sauce. 1 & 1/2 cups Seems like a lot of soy sauce.
Hi Janice,
This is a correct measurement. The recipe is for a large number of servings and you will not use all the sauce for the casserole (there is extra for the side). Feel free to cut the sauce recipe in half if you anticipate you won’t want to use it all. Thanks for your question!
This looks delicious! As a single girl, however, even half the recipe would be a lot to eat in one week. Do you know if this recipe freezes well?
Thanks Lauren!
We typically do not have leftovers, but this dish should freeze well if sealed in an airtight container or freezer bag. Good luck 🙂
why are you not able to print your recipes?
Is there something I am missing.
Thanks, Patty
Thanks for the question,
The recipes CAN be printed from our website. You can either print the web page (which would include all the images), or copy/paste the portions you want into a word document and print that.
We also plan a cookbook later this year if that’s easier for you! Stay tuned 🙂
I understand that Boneless Skinless Chicken Breasts weights can vary, but for me, 24 oz is about 2, maybe 3, breasts from the meat counter. Can you verify that your ingredient approximation numbers are correct?
Also, depending on how crunchy you want the carrots / celery, you may want to steam the veggies separate from each other. My steamed zucchini will turn to mush before the carrots / celery soften even a bit.
Thanks Friendly Passerby,
The 24 ounces is the measurement intended to be used for this recipe, the number of breasts is certainly modifiable, depending on your butcher. And of course, if you slice zucchini thin it will steam faster, so please feel free to adjust to your taste. Have a great day!
Awesome
I just tried this recipe tonight, last week we made your chicken spaghetti and we absolutely loved it. I think I like this teriyaki chicken even better. I made the vegetables slightly crisp as you suggested and it was the perfect texture with the rice. I will use the rest of the sauce this week over my side dishes. Thank you for making the low fodmap diet a little easier!
Rhonda,
Fantastic comments! We love hearing feedback like this. You may also want to check out other Best low-FODMAP Chicken recipes. Have a wonderful day 🙂
Made this tonight to reset my partners stomach (undiagnosed abdo pain)…ITS DELICIOUS!! I’m thinking I’ll have to make this a regular recipe.
Yay!
Holly, that is GREAT news! So happy to hear from you. Stay in touch 🙂
Will try tonight. But you sure made a mess of the original printing ingredients.
Thanks for pointing that out, Sunshine.
lovely recipe rachel
what a rude review sunshine
I made this yesterday and OMG it’s wonderful , thank you so much , it was light and didn’t give you that IBS bloated feeling , my chef son said there was a lot of soy sauce ( worrying about me ) but it was perfect I did add a bit more sugar and water but the dish created so much I gave some to my son and I’m so in love with it I’m having it for tea again tonight with salad
Keep up the good work I love trying out your recepies, you have obviously put a lot of work into creating low fodmap dishes xxx
Ellen,
You absolutely made our day! We love sharing recipes when they reach people like you. It is our passion and pleasure!!
Hope you stay in touch and have a wonderful weekend 🙂 🙂
Every FODMAP list I have reviewed has AVOID broccoli on it.
Lisa,
We understand your frustration and that is why we don’t recommend using ‘FODMAP lists’ exclusively, since they are unlikely to be current and reflect the recent data from Monash and FODMAPFriendly.
We suggest you take a look at obtaining one of those apps!
Check out our low-FODMAP IBS Solution Plan and Cookbook or free Low-FODMAP Guide for other tips!
Teriyaki Chicken Casserole
I tried this recipe and still seemed to have some gas problems. My soy sauce doesn’t have any garlic or onion in it. It does have hydrolyzed soy protein, corn syrup, lactic acid, potassium sorbate, and dextrose in it. Could any of these ingredients cause an issue?
Rebecca Brotherton
Hi Rebecca,
We are sorry you had this issue. For some people, low-FODMAP diets will help, but not eradicate their gas and bloating completely. You also could be reacting to something in the food other than the FODMAP content, such as fiber from the rice or vegetables, or the ingredients you listed. You may wish to discuss with your doctor or dietitian about your specific symptoms. Good luck!