Low FODMAP Cheesy Chicken Broccoli Rice Casserole

Total time1 hr 20 min

Prep time20 min

Cook time55 min

Low FODMAP Cheesy Chicken Broccoli Rice Casserole

Comfort food casseroles are notoriously tricky to navigate when you're managing a sensitive gut, but this one is built from the ground up with that challenge in mind. Garlic-infused oil delivers all that savory depth without the fructans that come with whole garlic or onion, and only the green tops of scallions are used — a small swap that makes a real difference. The creamy sauce comes together with gluten-free flour and lactose-free milk, so every component is pulling its weight for digestive ease, not just flavor. Tender chunks of chicken, bright broccoli florets, and fluffy long-grain white rice all bake together under a bubbling blanket of cheddar that turns golden in the oven. A touch of Dijon mustard and smoked paprika in the sauce keeps things interesting — this is far from bland, safe-food territory. It makes six generous servings, so it's a great option for meal prepping a few days of satisfying lunches or feeding the whole family without cooking two separate dinners. Let it rest for five minutes before you dig in, and try not to go back for thirds.

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Ingredients

6 servings

For the casserole

1 ½ cups long-grain white rice, uncooked
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3 cups chicken broth
1 ½ lb boneless, skinless chicken breasts, cut into ¾-inch pieces
4 cups broccoli florets, cut into small pieces (about 1 medium head)
Ingredient note
A serving of up to about 3/4 cup of broccoli florets is low in FODMAPs. This recipe contains about 2/3 cup per serving, which stays within that amount, so it is likely fine for many people. If you prefer to always avoid broccoli florets, please tap it and change its rating to Red.

For the sauce

2 tbsp garlic-infused oil
4 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
3 tbsp gluten free flour
2 cups milk
Chef's tip
Lactose-free milk works 1:1 in cooking and baking and tastes slightly sweeter.
1 cup chicken broth
1 tsp dijon mustard
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
2 cups shredded cheddar cheese, divided

Instructions

1
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.
2
Combine the rice and 3 cups chicken broth in a large saucepan. Bring to a boil over high heat, then reduce to a low simmer, cover, and cook for 15 minutes, until the broth is absorbed and the rice is just barely tender. Remove from heat and set aside — the rice will finish cooking in the oven.

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