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low FODMAP Spanish chicken and rice casserole - a super simple supper recipe from Ignite Nutrition Calgary's top dietitians
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Low FODMAP Spanish Chicken and Rice Casserole

Prep Time10 mins
Cook Time1 hr 30 mins
Total Time1 hr 40 mins
Servings: 4


  • ¾ cup low FODMAP chicken broth
  • 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 degrees Fahrenheit.
  • 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.
  • Enjoy.