Low-FODMAP Cheesy Chicken, Zucchini & Rice Casserole in One Pot; Gluten-free

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My low-FODMAP Cheesy Chicken with Zucchini and Rice is the perfect family meal.   It’s healthy, super satisfying, and full of gorgeous texture and color.  Even better- You can make it in one pot for a simple clean up!

I added yellow summer squash to my low-FODMAP Chicken and Zucchini recipe, to ensure it is low-FODMAP.  Technically, you should call it a ‘cheesy chicken, summer squash and rice casserole’.  You will love it even more!

I’m obsessed with summer squash. Their flavor spruces up any low-FODMAP entree, but they are also SUPER good for you.  Summer squashes (zucchini as well as yellow squash) contain vitamins A, C, B6, folate, magnesium, riboflavin, phosphorus, potassium and fiber.  Amazing!

FODMAP fact: Zucchini is low-FODMAP, provided you restrict portions to 65 grams.  However, yellow squashes are different from zucchini with respect to FODMAP content.  Monash has not tested ‘yellow summer squash’, but FODMAP Friendly has listed a low-FODMAP serving as 100g.  Always check your apps and know the latest FODMAP information!

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *based on available FODMAP data at time of posting

Serves: 6-8

Prep time: 15 minutes

Cook +Bake time: 55 minutes

Total time: 1 hour 10 minutes

Bake: 425 F, then broil

Equipment: Large oven safe covered pot or Dutch Oven (if you don’t have one, can also use a casserole dish for baking)

Inspired/modified from: halfbakedharvest.com


  • 2 tablespoons garlic infused oil; divided
    • Infused oils have all the flavor but not the FODMAPs, so you can enjoy the tastes of onion and garlic using these in cooking!  See my Top 11 FODMAP Tips for the reason why!
  • 1 small/medium (145 g) zucchini (courgette), chopped into coins or cubes
    • 1/3 cup chopped (65g) is one low-FODMAP serving
  • 2 yellow squash (350 g), chopped into coins or cubes
    • See above notes regarding yellow squash and FODMAPs, 100g  is low-FODMAP serving
  • Freshly ground salt and pepper to taste
  • 1 pound boneless, skinless chicken breasts, cut into cubes
  • 2 tablespoons onion or shallot infused oil
  • 1 & 1/2 cups uncooked Basmati or Jasmine rice
  • 1/2 cup gluten-free, low-FODMAP orzo pasta, raw
    • I used Delallo brand, there are not that many gluten-free orzo products available, but this is delicious
    • If you can’t find this product, you can substitute more rice, or quinoa for the orzo (but you may need to add 1/4 to 1/2 cup broth if you do)
    • See my low-FODMAP Grocery Shopping Blog for tips on buying low-FODMAP pasta
  • 2 tablespoons (about 5.5 grams) fresh thyme leaves
    • You can also use 1 & 1/2 teaspoons of dried thyme
  • 3 & 1/2 cups low-FODMAP Chicken broth/stock, prepared
  • 1/4 teaspoon cayenne (optional, gives a little kick)
  • 1 tablespoon low-FODMAP Happy Spice Italian seasoning (optional)
  • 3/4 cup (65 g) shredded Havarti cheese; divided
    • Cheeses typically are low in FODMAPs due to low lactose levels.  However, if you are sensitive to the fat content in cheese, then reduce the amount per your tolerance
  • 3/4 cup (65 g) shredded sharp cheddar cheese; divided
  • 1 tablespoon chopped chives or green scallion tips
    • Only use the green tips for scallions as the bulb is higher in FODMAPs
  • 3-4 stalks of fresh basil for serving, roughly torn


  • Preheat the oven to 425 degrees F
  • Heat 1 tablespoon garlic infused olive oil in a large oven safe pot (with lid) or Dutch Oven over medium heat
  • When the oil shimmers, add the zucchini and squash and season well with salt and pepper. Cook until the squash is lightly browned, about 10 minutes
    • You may need to do this in batches
    • It will shrink a lot with cooking
  • Remove from the skillet and set aside on a covered dish to keep warm
  • To the skillet, add the remaining garlic infused oil
  • Stir in the chicken and season with salt and pepper
  • Cook until the chicken is seared on both sides, 2-3 minutes per side
  • Remove chicken to a covered dish to keep warm (can put beside squash, but keep separate)
  • Add the onion infused oil, then place the uncooked rice, raw orzo, and thyme in the pot and cook to toast these, about 2-3 minutes
  • Add the low-FODMAP chicken broth and bring to a boil over high heat
  • Season with your optional cayenne and low-FODMAP Happy Spice Italian seasoning
  • Bring to a boil, cover, and reduce heat to low
  • Cook, covered for 15-20 minutes, until the rice is mostly cooked
  • Taste, and season with additional salt and pepper as desired
  • Place the chicken pieces and cooked zucchini and squash back in the pot
    • To make ahead, ensure your chicken cooks fully in the mixture (depending on the size of your pieces it may already be cooked, or could take a couple more minutes). Then remove from heat, allow to cool, and cover in fridge for 2 days.  To bake, allow to come to room temperature and resume steps.  Can also be frozen at this stage for up to 3 months.  Defrost in the refrigerator prior to baking
    • If you don’t have an oven safe pot, then at this point, transfer ingredients to a 9 by 11 inch casserole dish for the next steps and baking
  • Stir 1/2 cup of the Havarti and 1/2 cup of the cheddar into the chicken mixture
  • Sprinkle remaining 1/4 cup of each cheese over the casserole, then top with your chives or scallion tips (do not stir in)
  • Transfer to the oven and bake 10-15 minutes, until the cheese is melted
  • Increase oven temperature to broil and broil 1-2 minutes, until the cheese browns and becomes slightly crisp
    • Watch closely so it doesn’t burn
  • Serve immediately, garnished with fresh basil (best when freshly baked so everything is nice and hot)

Comments Rating 4.5 (4 reviews)

16 Responses

  1. Good, But Too Much Thyme

    I think this is a great recipe, but the Thyme overwhelmed the dish. I thought it seemed too much, but I made the recipe per instructions. I will definitely make this again, but with less Thyme.
    Thank you for the recipe.

    1. Hi Debbie,
      Sorry that happened for you, we felt it was perfect.
      Perhaps your fresh thyme was a bit more than our measure? We added a gram measurement to clarify for future readers. Thank you!

  2. Wooow

    Ok … I am no chef, very far from it – every time I “follow” recipes they just don’t taste right… but this recipe wow I actually enjoyed it so much I had it for lunch and dinner the next day! Both my toddlers ate a full bowl and my husband took it for lunch to work… I can’t wait to make it again! Thaaank you!

    1. YAY! That is so lovely to hear. Thank you for commenting.

      We think you would also love our latest COOKBOOK available in the US, Canada, UK and Australia!
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available.
      Stay in touch please!

  3. Hello, first time to this site and I enjoy and so thankful for the information. When a recipe calls for broth can I use a store bought broth? Of course minus the seasonings?
    Thank you,

    1. Hi Melanie,
      Good question and we understand this challenge very well!
      It would be extremely unlikely that any store-bought broth would not contain high-FODMAP ingredients. Typically ‘natural flavors’ listed on savory products will contain onion and garlic and could lead to GI issues. We have never found a generic product that does not have some high-FODMAP additives listed. We suggest you make your own broth or stock using our recipe, or buy a low-FODMAP stock such as our Happy Soup. Good luck!

      1. Thank you! I usually like to make my own just by using the water stock from boiled chicken with a little salt and pepper. Just thought I’d ask though ?

  4. I’m new to low Fodmap, so forgive my (maybe) stupid question. Low Fodmap broth.. is this needed because of some of the seasonings (garlic, onion, etc) used in some? Where do I find low Fodmap broth? I haven’t found a store with these products near me.
    Thank you!

    1. Hi LuciR,
      Great question. Yes, you are correct, there are a lot of hidden seasonings in broth that most people cannot tolerate (onion and garlic in particular). ‘Natural seasonings’ often contain hidden ingredients as well.
      You must have missed it in our blog, but we suggest a link to a recipe for low-FODMAP Chicken stock above, as well as our link to our delicious low-FODMAP Certified Happy Soup Chicken Base. We are very proud of our product and know that there is no other low-FODMAP soup available with the homemade flavor it provides, since it contains real chicken.
      To be honest, we always link to suitable options, because we know it can be confusing. Our low-FODMAP Happy Soup is something we use in at least 3/4 of our low-FODMAP Savory meals 🙂
      You may also be interested in checking out our low-FODMAP IBS Solution Plan and Cookbook for other great low-FODMAP menu ideas, a 4-week meal plan, low-FODMAP tips and SO much more.
      Please stay in touch with us ?

  5. I’m sure it is not easy, but it would be very helpful if the calories in the dish were documented.

  6. Rather good

    My very picky daughter liked this a lot. I rather enjoyed it also. I might add chipotle powder next time!

  7. I know it says 6-8 servings but I’m super bad at eyeballing servings. Is there a measurement per serving? such as _ cups or _ ounces/grams? thank you so much!! I also love how much info is provided!!

    1. Sorry Kaylee, we can’t really say the number of cups that the recipe makes, since that could vary. Just think about splitting your casserole into 6 sections, and you should be good! Thanks for the question!

  8. Great casserole!

    Very tasty dish! I used jasmine rice, chives, and was successful in finding the recommended orzo – it was very good. I kept it simple on the spices this time around, but will be keeping the options in mind for the future – I will definitely be making it again. It was very nice that it makes such a generous quantity – it reheated well the next day too. Thank you!

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