Looking for a low FODMAP dinner? This Spanish-style casserole with rice and chicken is just the thing. With rich tomato flavour and simple to make, this recipe is one you’ll want on repeat. You’ll want to immediately add it to your collection of low FODMAP dinner recipes, such as this delicious stir fry.
A casserole is simply a dish that is cooked slowly in the oven and this low FODMAP chicken and rice casserole is no different! Casserole dishes were very common in the 1950’s including the classic “Green Bean Casserole” made popular by Campbell’s© soup. Those cooks in the 1950’s knew what they were doing, as casseroles look very fancy but really were pretty simple! However, they didn’t know what the low FODMAP diet was back then and they certainly didn’t have a guide to the low FODMAP diet like we do now. Therefore, many classic casseroles aren’t exactly the most IBS-friendly, which is exactly why we made this one! It is definitely registered dietitian approved.
Is Rice Low FODMAP?
Rice is a common ingredient in casseroles, which is awesome because both brown rice and white rice are low FODMAP staple foods! No FODMAPs were detected in both white and brown rice. This casserole uses brown rice – but see our tips below if you prefer white rice!
Are Canned Tomatoes Low FODMAP?
Canned soups commonly used in casseroles aren’t usually as FODMAP friendly, which is why this recipe uses canned tomatoes as a base instead of soup. Canned tomatoes are low FODMAP at a portion of less than 1 cup, which makes them a great alternative to tomato sauces or tomato soup that often include garlic or onion powder. It worked perfectly because as the rice cooked, it soaked up the flavour from the tomatoes.
Is Chicken Broth Low FODMAP?
To add flavor, this recipe uses chicken broth. While some chicken broths are Low FODMAP, some contain onion and garlic. It’s important you read the label to ensure the broth you are choosing is Low FODMAP.
We often use Campbell’s Chicken Broth, which is Low FODMAP. Always check the label though, as formulations for products in store may change!
Is Chili Powder Low FODMAP?
Chili powder can be Low FODMAP, however certain brands add other spices, including garlic, to their chili powder. Ancho chili powder is often garlic free, and just contains the chilies so we recommend that as an easy way to locate garlic-free chili powder!
Is Chicken Low FODMAP?
Additionally, animal proteins such as poultry and meat don’t contain any carbohydrates, so chicken breast is a low FODMAP (technically no FODMAP) ingredient! Eggs are also no-FODMAP, which is why we love our low FODMAP egg muffins so much as a breakfast option.
I love the convenience of this meal – simply add the rice to the tomatoes, and with the rest of the ingredients cook it all together in the oven. It takes only 10 minutes of prep, and then you set and forget! The end masterpiece creates a flavorful spiced and rich Low FODMAP Spanish Chicken and Rice Casserole.
Love this low FODMAP recipe as much as we do? Check out more of our low FODMAP recipes. Are you implementing the low FODMAP diet on your own and feeling overwhelmed? Here at Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
Low FODMAP Spanish Chicken and Rice Casserole
- ¾ cup low FODMAP chicken broth look for one without onion or garlic
- ¼ cup tomato paste
- 1 can, 28 fl oz of diced tomatoes (I like to use fire-roasted tomatoes for more flavour!)
- 1 cup uncooked long grain brown rice
- 2 cups of fresh spinach leaves, washed and chopped
- 1 tbsp paprika
- 1 tsp cumin
- 2 tsp chili powder
- 1 tbsp oregano
- 1/4 tsp salt
- 1 Tbsp sugar
- 3-4 skinless, boneless chicken breast
- ½ cup grated parmesan or cheddar cheese
- Top with chopped parsley and basil
- Preheat oven to 350°F.
- In a large casserole dish, add canned tomatoes with juices, chicken broth, tomato paste, uncooked rice, spinach, spices & sugar. Mix well.
- Season 3-4 boneless skinless chicken breasts and place on top of the tomato rice mixture; lightly press the chicken into the mixture.
- Cover with a lid or tin foil and cook in the oven for 1 hour and 15 minutes. Test the rice, and if it is still crunchy, place back in the oven for 15 more minutes.
- Remove casserole from oven and sprinkle grated cheese on top of chicken breasts and rice.
- Place back in oven for 5 minutes to allow cheese to melt.
- The sugar is added to remove the ‘tin’ flavour from the diced tomatoes.
- Looking for more flavor or a less expensive cut of meat? This also works with chicken thighs. If I do this, I swap for jasmine rice as they cook more quickly.
- I used basmati brown rice
- I’ve also done the recipe with white jasmine rice and cubed the chicken (it cooks quicker, ~45-50 min)
Original Recipe by Nancy Gammack
University of Alberta Dietetic Intern