Low FODMAP Chicken and Rice Casserole

Total time1 hr 15 min

Prep time15 min

Cook time55 min

4.8

(29)

Comfort food doesn't get much more satisfying than crispy-skinned chicken thighs nestled over fluffy, herb-scented rice — and this one-dish dinner delivers all of that without a single ingredient that could trigger digestive distress. The trick is in the smart swaps that make it gut-friendly: garlic-infused oil brings that deep, savory backbone without the fructans found in whole garlic, and only the green tops of scallions are used, keeping things flavorful while staying within safe limits. Long-grain white rice soaks up a seasoned broth spiked with Dijon mustard, smoked paprika, thyme, and rosemary, turning tender and fragrant as everything bakes together. Carrots add a little sweetness and color, and the whole dish comes together in a 9x13 pan — no complicated techniques, just a quick sear on the stovetop before the oven does the heavy lifting. After 50 minutes of baking, the skin crisps back up beautifully and the rice is perfectly cooked with no pooling liquid in sight. It serves four, making it an easy weeknight dinner or a reliable meal-prep option when you want something hearty and genuinely satisfying. A handful of fresh parsley scattered over the top at the end is optional, but it adds a bright finish that makes the whole dish look as good as it tastes.

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Ingredients

4 servings

For the casserole

2 tbsp garlic-infused oil, divided
4 bone-in, skin-on chicken thighs (about 2 lb total)
1 tsp kosher salt, divided
½ tsp black pepper, divided
1 tsp smoked paprika
1 tsp dried thyme
1 ½ cups long-grain white rice, uncooked
2 medium carrots, peeled and cut into ¼-inch rounds
3 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.
2 ½ cups chicken broth
1 tsp dijon mustard
½ tsp dried rosemary

For serving

2 tbsp fresh flat-leaf parsley, chopped (optional)

Instructions

1
Preheat the oven to 375°F (190°C). Pat the chicken thighs dry with paper towels and season all over with 3/4 tsp of the salt, 1/4 tsp of the pepper, the smoked paprika, and the dried thyme.
2
Heat 1 tbsp of the garlic-infused oil in a large skillet over medium-high heat until shimmering. Add the chicken thighs skin-side down and sear undisturbed for 5 minutes, until the skin is deep golden and releases easily from the pan. Flip and sear the second side for 2 minutes, then transfer the thighs to a plate. Discard any rendered fat from the skillet.

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