I am delighted to make one of our favorite meals, while following low-FODMAP guidelines.
This Cheesy Chicken, Broccoli and Rice Casserole is comfort food at its best. Delicious flavor of chicken pieces, broccoli, rice and cheese, all baked in a creamy sauce (from scratch, no canned soup) covered with crispy breadcrumbs and Parmesan. It’s so good, you will be shocked that it is gluten-free and low in FODMAPs.
Because it is served ‘casserole style’, and can be made in one pot, it’s easy enough for any weeknight AND has low maintenance clean up. Just what I need 😊. And while it may seem high in calories, recognize that the casserole is a full meal on your plate, with your rice, veg, and protein all in one place.
You may notice the terms ‘onion’ and ‘garlic’ in the ingredients. Read closely and you will see those are in an oil base. I use low-FODMAP infused oils to incorporate the flavor of garlic and onion but WITHOUT the HIGH-FODMAP CARBOHYDRATES! Since FODMAPs are not dissolved or soluble in oil, these are a perfect way to add flavor to a recipe without flaring your IBS.
Make these a pantry staple for you: see my low-FODMAP Grocery Shopping List and low-FODMAP Recipe Swap to learn other great ways to modify recipes.
For other amazing chicken recipes- check out my full low-FODMAP Best Chicken Recipe Collection.
You may also love my:
- Low-FODMAP Sheet Pan Broccoli, Cheese and Rice Casserole
- Low-FODMAP 30-Minute Creamy Tuscan Chicken
- Low-FODMAP Sheet Pan Chicken Caprese
- Low-FODMAP 30-Minute Skillet Chicken Cacciatore
- Low-FODMAP 30- Minute Lemon Butter Chicken with Pasta
- Low-FODMAP One-Skillet Sundried Tomato, Feta and Spinach Stuffed Chicken Breasts
Or check out over 500 more low-FODMAP recipes on the blog. IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Cheesy Chicken, Broccoli & Rice Casserole; Low-FODMAP & Gluten-free
Classic comfort food at its best. Cheesy chicken, broccoli, and rice casserole clicks all the boxes. Hearty, delicious, and made in one-pot! Gluten-free and IBS friendly.
- Prep Time: 25 minutes
- Cook Time: 35 minutes
- Total Time: 1 hour
- Yield: 8 servings 1x
- Category: Entree
- Method: Cooking, Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 tablespoons garlic-infused oil*
- 2 lbs (32 ounces) uncooked boneless, skinless chicken breasts, cut into 1–2 inch chunks
- 2 tablespoons onion or shallot-infused oil*
- 1 stalk (40g) celery, minced*
- 1/2 cup low-FODMAP, gluten-free flour
- 2 cups low-FODMAP, gluten-free chicken broth or stock*
- 1 cup low-FODMAP milk (I like lactose-free whole milk)*
- 1/2 cup lactose-free half and half cream or canned coconut milk*
- 2 tablespoons Dijon mustard
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon Kosher salt, plus to taste
- 1 teaspoon freshly ground black pepper, plus to taste
- 3 cups (450g) broccoli heads*
- 3 cups (500g) cooked rice (white or brown)
- 1 & 2/3 cups (10 ounces) finely shredded or grated Cheddar cheese*
- 1 cup low-FODMAP, gluten-free breadcrumbs*
- 1/4 cup Parmesan cheese, freshly grated*
- 2 tablespoons unsalted butter, melted
- 1 teaspoon smoked paprika
- Baking spray, optional
Instructions
- Preheat oven to 375° and place rack in center of oven
- In a large cast iron skillet or Dutch Oven, place your garlic-infused oil over medium-high heat to warm
- Add your chicken pieces and fry in the pan for about 2-3 minutes, until seared on all sides
- They don’t need to be fully cooked (it will finish cooking in the oven)
- Work in batches, if needed
- Set aside in a covered dish for later
- In the same pan, place your onion-infused oil, celery and broccoli. Cook, covered or uncovered, over medium heat, about 3 minutes, until softened
- Remove the broccoli and celery to the plate with the chicken
- To the skillet, lower heat, and add your low-FODMAP chicken broth, then LF milk, and half-and-half. Mix to combine
- Remove 3/4 cup of the liquid to a cup, to this liquid stir in your LF flour to form a paste. Add the flour paste back to the skillet a little at a time (adjusting heat as necessary)
- Stir or whisk with a spoon until thickened, to remove lumps, about 4 to 6 minutes
- If it is clumping, you may also use an immersion blender to smooth
- Add in the Dijon, lemon juice, salt, and pepper, and stir well
- Remove from heat and place the cooked rice, chicken, broccoli, and celery into the sauce, then add the cheese, and mix together
- If the pan is not large enough, then use your casserole dish to combine together (see next step)
- If using a 9X13 casserole dish, then spray with baking spray and transfer the mixture to the casserole. If everything is able to fit in your Dutch Oven, then do not transfer
- In a separate small bowl, combine gluten-free breadcrumbs, Parmesan cheese, smoked paprika, and melted butter using a fork or your hands. Sprinkle evenly over the top of the casserole
- Bake until filling is bubbling, and crumbs are golden brown, about 25-30 minutes
- Allow to stand about 10 minutes, then serve, alongside a side salad
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting. Note that, despite being low-FODMAP, this meal is somewhat rich. Adjust your serving if high fat foods trigger your IBS
- Infused oils contain all the flavor but NOT the FODMAPs. Enjoy these to help enhance the flavor of your recipes! See my low-FODMAP Top 11 Tips & Tricks for the reason why!
- 10 grams is one low-FODMAP serving for celery due to mannitol
- Select a chicken stock without onion or garlic (or that is FODMAP tested). You may also make your own with my recipe
- Low-FODMAP milks include lactose-free, oat milk, almond milk, hemp milk
- Cheese is naturally low in lactose, the amount listed is within guidelines per serving. However, if dairy or fat is an IBS trigger for you, then adjust as needed
- If you tolerate gluten you may also select cornflake crumbs
