Kids love this low-FODMAP & gluten-free One-Pan Beef and Rice Casserole. An easy dinner with zucchini, squash, rice and juicy beef.
If my kids and husband could have beef with cheese every night, they would. So, I was brainstorming a way to make a casserole that incorporated beef, with rice, and veggies in the same pan.
This recipe will check all those boxes, and more. Straightforward ingredients come together, in a flavorful meal with great protein, energy, vitamins and nutrients. I make this casserole super often, and there are rarely leftovers! If you do happen to make extra, though, it tastes even better the next day.
Try my low-FODMAP and gluten-free Beef and Rice Casserole using ground beef, or you can also sub in ground chicken, turkey, or a combination. Switch out the veggies with broccoli, canned peas, or corn if you like too! It is very easy to make your own.
For other beef recipes, check out my Dr. Rachel’s Best Low-FODMAP Beef Recipes; Gluten-free.
You may also love:
- Low-FODMAP Greek Pastitsio Recipe; Gluten-free
- 30 Minute One-Skillet Low-FODMAP Mexican Rice with Beef; Gluten-free
- Low-FODMAP Cajun ‘Dirty’ Rice; Gluten-free, Dairy-free
- 30-Minute Low-FODMAP One-Pan Beef and Cheese Macaroni; Gluten-free
Or over 650 more low-FODMAP recipes on the blog! IBS- friendly.
Be healthy and happy,
Rachel Pauls, MD
30-Minute Low-FODMAP One-Pan Beef & Rice Casserole
Kids love this low-FODMAP & gluten-free recipe for One-Skillet Beef and Rice Casserole. An easy dinner with fresh zucchini, and squash, along tender rice and juicy beef.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: entree
- Method: Cook/Bake
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 pound (16 ounces) lean ground beef
- 1/2 medium zucchini (100g) chopped*
- 1/2 yellow squash (100g), chopped*
- 1 (28 ounce) can diced or crushed tomatoes*
- 1/4 cup low-FODMAP beef broth*
- 4 tablespoons Worcestershire sauce*
- 1 tablespoon garlic-infused olive oil*
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried rosemary
- Salt and freshly ground black pepper to taste
- 3 cups cooked white, or brown rice
- 1 cup shredded Cheddar cheese
Instructions
- Preheat the oven to broil
- Heat a large oven safe skillet or Dutch oven over medium-high heat
- Add ground beef, and cook until browned completely, breaking into pieces as it cooks (about 5-7 minutes). Drain grease, if desired
- Add the zucchini and squash, and allow to brown on both sides, and soften
- Stir in the canned tomatoes, LF broth, Worcestershire sauce, garlic-infused oil, and dried oregano, basil, and rosemary
- Simmer until some of the liquid has reduced, about 5 minutes
- Mix in the cooked rice, and simmer another 3-4 minutes
- Taste, and season with salt and pepper
- Sprinkle with cheese, then cover until cheese is melted (about 2 minutes)
- Place in your oven, uncovered, to allow the top to melt and brown
- Serve immediately
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
- For zucchini, and yellow squash, 75g is one low-FODMAP serving
- For canned tomatoes, 4 ounces is one low-FODMAP serving due to fructose
- Select a low-FODMAP beef broth or make your own
- Avoid seasoning blends with added onion or garlic
- Infused oils do not contain FODMAPs. See my low-FODMAP Top 11 Tips to explain why!
- Cheese is naturally low in lactose
- For worcestershire sauce, 2 tablespoons is one low-FODMAP serving
