Low-FODMAP Sheet-Pan Broccoli, Cheese & Rice Casserole; Gluten-free, Vegetarian
April 7, 2020Printer Friendly Version
This past Thanksgiving I came across an article online about the ‘one side dish that makes the best Thanksgiving table’. And it was a sheet pan broccoli cheese & rice casserole. I had never tried one, and it sounded delicious, so I put the recipe away in my ‘to do’ pile.
These past weeks, with the coronavirus quarantine, I have been trying out new recipes. Most of all, I am craving warm, familiar comfort foods. I came across this recipe, and knew the whole family would appreciate it.
This low-FODMAP Broccoli Cheesy Rice Casserole doesn’t use any canned soup (love it), and it is creamy, cheesy and FANTASTIC. What I really like is the use of the sheet pan, rather than a deeper casserole dish, because it makes it much chewier and caramelized (my favorite part).
Try this at home tonight, and when we can all enjoy going out again, bring it to your next potluck. It is awesome.
Your whole family will devour this low-FODMAP Sheet Pan Broccoli, Cheese and Rice Casserole.
You may also love my:
- Low-FODMAP Parsnip Potato Mash with Crisped Sage
- Low-FODMAP Garlic Bread Ratatouille Casserole
- Low-FODMAP Stuffing
- Low-FODMAP Balsamic Grilled Vegetables
- Low-FODMAP Lemon Rice
Or check out over 350 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Sheet-Pan Broccoli, Cheese & Rice Casserole; Gluten-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Prep time: 5 min
Cook & Bake time: 1 hour
Bake 400 F
- Olive oil, for greasing pan
- ½ cup (1 stick) unsalted butter
- 1 teaspoon granulated sugar
- 1 tablespoon chopped green scallion tips or chives
- 4 ounces low-FODMAP, gluten-free bread, chopped into bite size pieces
- Examples are Udi’s gluten-free white bread or hamburger buns, low-FODMAP Maple Egg Bread or white sourdough bread, if not sensitive to gluten
- I used Udi’s white sandwich bread
- 2 cups cooked white rice (any kind will do, such as Arborio or Basmati)
- I used Basmati
- 2 & ½ cups broccoli heads, chopped (frozen or fresh)
- Broccoli florets/heads are low-FODMAP in servings of 3/4 cup
- I used frozen broccoli heads
- Broccoli florets/heads are low-FODMAP in servings of 3/4 cup
- 8 ounces shredded sharp cheddar cheese, grated or shredded
- 8 ounces lactose-free sour cream
- 1 cup low-FODMAP milk (such as lactose-free whole milk, canned coconut milk or unsweetened almond milk)
- 1 teaspoon kosher salt; plus more to taste
- 1/4 cup low-FODMAP, gluten-free bread crumbs (such as gluten-free panko, or my recipe for low-FODMAP bread crumbs. Can also use cornflake crumbs if you tolerate gluten)
- Parmesan cheese, grated for sprinkling on top (optional)
- Preheat oven to 400°F, grease a half sheet pan (standard baking sheet with rimmed edges) using olive oil
- Melt the butter in a large nonstick skillet over medium-low
- Add the scallion tips or chives, and the teaspoon of sugar
- Stir for 15 to 20 minutes, until butter is caramelized, don’t let it burn
- This part is a bit tedious, but it gives the butter an amazing flavor
- Add the low-FODMAP bread to the butter mixture and sauté for another 10 minutes, until slightly toasted. Set aside for later on a covered dish
- If you are using frozen broccoli, add it to the skillet to defrost it at this point, then set aside
- In a large bowl, combine cooked rice, broccoli, cheese, lactose-free sour cream, low-FODMAP milk and salt
- Add butter-bread mixture until well mixed
- Spread into prepared pan, then sprinkle top with low-FODMAP breadcrumbs and Parmesan, if using
- Bake for 30 minutes, or until bubbly and slightly browned at the edges
- Serve immediately, with additional salt to taste (since the Parmesan is quite salty, you may not need additional salt)
- To make ahead: Prep the casserole completely in advance up to the point of baking. Freeze or refrigerate it. If frozen, thaw in refrigerator overnight, and adjust bake time to add about 5-10 minutes
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This was a home run in our house! Everyone went back for seconds 🙂
Great feedback! We agree, this sheet-pan broccoli casserole is absolutely incredible, and we are THRILLED you enjoyed it. Thank you so much for your review it made our day!!
This sounds wonderful, I can’t wait to try it, but I wonder if there’s a substitute for the lactose-free sour cream. Since just recently starting to cook low fodmap for my husband, I haven’t been able to find plain LF sour cream, only vanilla or fruit-flavored.
Are you sure you aren’t referring to yogurts? We are not familiar with flavored sour cream. You could use plain lactose-free yogurt or lactose-free Greek yogurt in place of sour cream. We used Green Valley Organics lactose-free sour cream, this is sold at Whole Foods, Fresh Thyme and Meier, depending on your area. Good luck!
Looks good but I have read that broccoli was a no no because of the gas and irritation. This not on the good list. Help.
Broccoli is often listed on food lists as a concern, and that could be because those lists are out of date, or are not for low-FODMAP diet followers. We utilize the testing data from the MONASH app, which is the leading resource for FODMAP levels. Broccoli heads, and whole broccoli is low-FODMAP in servings of 75g. You may want to read our low-FODMAP Happy Gut Guide for more info! As always, listen to your body for your personal tolerances. Good luck!
Love this dish & have made it quite a few times…even a non low fodmap friend begged for the recipe!
Super glad to hear that! Enjoy!!
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I’m wondering if cooked, shredded chicken could be added to this recipe? Is there enough moisture? Love your recipes!
Thank you for your question and for your compliment! We aren’t sure that that would be a good or bad addition. We agree that this casserole tends to have just the right amount of moisture. If you were going to add chicken you might want to back off some of the rice to compensate.
Unbelievably delicious 😋
The caremelized onions plus the buttery bread bites elevated this dish to the next level. Non-fodmappers asking for the recipe!! Thank you for sharing your knowledge and making life delicious without the suffering.
Hi Angel, thank you so much for your comments! We are so glad you enjoyed the recipe. Please stay in touch.