Low Sodium Gluten Free Hearty Chicken and Rice Casserole

Total time1 hr 30 min

Prep time20 min

Cook time1 hr 5 min

Low Sodium Gluten Free Hearty Chicken and Rice Casserole

This casserole is pure cold-weather comfort: golden, crisp-skinned chicken thighs baked right on top of tender rice that soaks up a savory, herb-flecked sauce built from broth, milk, and a hit of smoked paprika. Diced onion, carrots, and celery melt into the base for sweetness and depth, while a handful of peas stirred in at the end keeps things bright and fresh. Everything cooks in one dish, so the rice turns creamy and the chicken skin stays shatter-crisp under the broiler-style finish. It's the kind of low-effort, high-payoff dinner that reheats beautifully for lunch the next day. Since you're building the flavor yourself with broth, aromatics, and spices rather than relying on packaged seasoning blends, it's easy to keep this one squarely in a low sodium or added salt free routine. A simple scatter of fresh parsley at the end is the only finishing touch it needs.

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Ingredients

6 servings

2 lbs bone-in, skin-on chicken thighs (about 4–5 thighs)
Heritage Farm Bone In Skin On Chicken Thighs
H-E-B Natural Bone-in Skin-on Chicken Thighs Trader Joe's All Natural Bone-In Skin-On Chicken Thighs Hill Country Fare Bone-in Skin-on Chicken Thighs, Value Pack Wegmans Bone-In, Skin-On, Chicken Thighs, Raised without Antibiotics, FAMILY PACK
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1 tsp kosher salt
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
½ tsp black pepper
1 tbsp olive oil
1 medium yellow onion, finely diced
3 medium carrots, peeled and diced
3 stalks celery, diced
3 cloves garlic, minced
1 ½ cups long-grain white rice, uncooked
2 tbsp cornstarch
3 cups chicken broth
1 cup whole milk
1 tsp dried thyme
1 tsp dried parsley
½ tsp smoked paprika
1 cup frozen peas

For serving

2 tbsp fresh 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 the salt and black pepper.
2
Heat the olive oil in a large skillet over medium-high heat until shimmering. Add the chicken thighs skin-side down and sear undisturbed for 5–6 minutes, until the skin is deep golden brown and releases easily from the pan. Flip and sear the second side for 3 minutes. Transfer the chicken to a plate and set aside; leave the rendered fat in the skillet.

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