This Whole30 Chicken and “Rice” Casserole delivers all the cozy, creamy comfort you want from a casserole while using nourishing whole-food ingredients. It’s family-friendly, freezer-friendly, and easy enough for weeknight dinners.
Why We Love This Whole30 Chicken and “Rice” Casserole
Quick prep is a big win. This recipe was tested using frozen riced cauliflower and frozen broccoli—no chopping required—so you can have the casserole ready to bake with about 10–15 minutes of hands-on time. The chicken, vegetables, and “rice” cook right in the baking dish.
It’s versatile for many diets: Whole30, Paleo, gluten-free, dairy-free, egg-free, keto, and it can be made nut-free by omitting the optional topping. That makes it a great choice for households with allergies or preferences.
The sauce is rich and creamy without canned soups or preservatives. Nutritional yeast adds a savory, cheesy flavor while coconut milk provides a velvety dairy-free base.
Ingredients
- Chicken broth – Or bone broth; either works well.
- Full-fat canned coconut milk – For the creamiest dairy-free result. Other unsweetened dairy-free milks can be used but will be less rich.
- Arrowroot or potato starch – Use either to thicken the sauce (works like cornstarch).
- Garlic powder and onion powder
- Salt and black pepper
- Dried parsley
- Nutritional yeast – Adds a savory, cheesy note; don’t skip it if you want maximum flavor.
- Boneless skinless chicken breasts – Cut into about 1″ cubes so they cook through in the casserole.
- Frozen riced cauliflower – Use directly from the freezer. If you’re not following Whole30/Paleo/Keto you can substitute about 3 cups cooked rice.
- Frozen broccoli florets – Add straight from the freezer.
- Optional topping – Almond flour combined with melted ghee or a Whole30-compliant vegan butter. For nut-free, omit the topping or swap gluten-free breadcrumbs if appropriate for your diet.
Instructions
- Preheat the oven to 375°F (190°C). Prepare a 9×13-inch casserole dish.
- In a medium pot (off the heat), whisk together 3 cups chicken or bone broth, 1 1/2 cups canned full-fat unsweetened coconut milk, 1/2 cup arrowroot or potato starch, 1 1/2 tsp garlic powder, 1 1/2 tsp onion powder, 1 1/2 tsp salt, 1 tsp black pepper, 1 tsp dried parsley, and 1/4 cup nutritional yeast until smooth.
- Place the pot over medium heat and cook, stirring regularly, until the mixture becomes very thick, about 8 minutes.
- In the casserole dish layer the frozen riced cauliflower (about 1 12-oz bag or 3 cups), the frozen broccoli florets (about 16 oz), and the cubed chicken (about 1 1/2 lb). Pour the thickened sauce evenly over the top.
- If using the optional crumb topping, mix 1 cup almond flour with 1/4 cup melted ghee or compliant vegan butter until just combined and sprinkle over the casserole.
- Bake at 375°F for 35–40 minutes, until the top is golden and the chicken is cooked through. Let rest 5 minutes before serving.
- Store leftovers in a sealed container in the freezer for up to 3 months.
Notes & Substitutions
- For the creamiest dairy-free sauce, use canned full-fat coconut milk. Other unsweetened dairy-free milks can be substituted but will thin the sauce slightly.
- If you aren’t following Whole30/Paleo/Keto, cooked rice can replace the riced cauliflower (about 3 cups cooked).
- To keep the casserole nut-free, skip the almond flour topping or replace it with a gluten-free breadcrumb option if allowed.
Equipment
- 1 9×13-inch casserole dish
Servings & Nutrition
Makes about 6 servings. Approximate nutrition per serving: 509 kcal, 34 g protein, 25 g carbohydrates, 32 g fat. Nutritional values are estimates and will vary by brands and specific ingredients used.
Other Casseroles to Try
If you enjoy easy, comforting bakes, try other family-friendly casseroles like enchilada-style casseroles, creamy chicken fajita bakes, or savory breakfast bakes. These dishes also freeze well and are great for meal prep.
