There’s nothing more comforting on a chilly night than curling up with a warm, hearty casserole. However, for those dealing with irritable bowel syndrome, traditional casseroles can be a minefield of hard-to-digest ingredients. This Chicken Wild Rice Casserole Recipe for IBS aims to solve that problem by drawing inspiration from classic chicken wild rice recipes but modifying it to be easier on a sensitive gut. Using pre-cooked rice cuts down on preparation time while also removing the small risk of raw rice irritating the intestines.

In addition, this Chicken Wild Rice Casserole Recipe for IBS takes a lower FODMAP approach by reducing onion and substituting almond milk for regular milk. These tweaks allow those with IBS to finally enjoy the cozy flavors of fall and winter in a single-dish meal. With natural ingredients like chicken, rice, peas, and a touch of dairy-free cheese, this updated casserole provides nutrition without overloading the digestive system. With minimal active time required, it’s perfect for chillier nights when you crave the homey comforts of fall but still want your food to be gentle on your insides.


  • 6 oz box pre-cooked microwavable long-grain rice medley (contains rice and quinoa)
  • 1 tbsp olive oil
  • 1/2 small onion, diced
  • 1/2 stalk celery, diced
  • 1 (10.5 oz) can cream of rice soup (made with almond milk)
  • 2 cups cooked shredded chicken
  • 1 cup frozen peas
  • 1/2 cup unsweetened almond milk
  • 1/4 cup shredded dairy-free cheddar cheese


  1. Prepare rice according to package instructions.
  2. In a skillet, heat oil and sauté onion and celery for 5 minutes until softened.
  3. In a large bowl, combine rice, vegetables, soup and chicken. Mix well.
  4. Pour into a greased 8×8 baking dish. Pour almond milk evenly over top.
  5. Cover with foil and bake at 350°F for 20 minutes. Uncover, top with cheese, and bake for 5 more minutes.
  6. Serve warm. Store leftovers in the fridge for up to 4 days.

Notes: Uses pre-cooked rice, reduces onion and cream of soup made with almond milk for lactose-free, lower FODMAP options. Peas provide fiber and protein. Baked uncovered to brown cheese.

Chicken Wild Rice Casserole recipe for IBS

Benefits of Chicken Wild Rice Casserole Recipe for IBS

Both rice and onions can be problematic for those with IBS due to their FODMAP content. When rice is pre-cooked and onions minimized, their fermentable fibers that cause gas, bloating and discomfort are greatly reduced[1]. One study found a low FODMAP diet significantly improved IBS symptoms in 75% of participants within 2 weeks[2]. By taking this diet-based approach, this casserole is easier on the gut.

Dairy is a leading cause of digestive issues for those with IBS, as nearly two-thirds struggle with lactose intolerance. Almond milk provides a creamy texture without the lactose, making this an accessible option. Research indicates almond milk has a low glycemic index, causing a gentler impact on blood sugar levels than dairy milk as well[3].

When IBS flares make cooking feel difficult, simple ingredients that require minimal preparation are beneficial. This recipe relies on pantry basics that are easy to digest like chicken, rice, peas and low FODMAP seasonings. Its convenience allows enjoying home-cooked nutrition even on low-spoon days.

Stress strongly correlates with IBS symptom severity. The familiar flavors in this casserole satisfy both physiological and psychological needs by easing cravings for comforting dishes during difficult flare-ups. Studies show reducing stress through relaxing activities can improve IBS management[4].

Careful portioning and avoiding excessive servings help keep digestive upset at bay for those with IBS. This Chicken Wild Rice Casserole Recipe for IBS allows experiencing satisfying flavors and textures through modest individual portions.

The All-Meat Diet and IBS Relief

Following a diet consisting solely of meat has shown promise in alleviating common IBS symptoms like stomach pains and bloating. By omitting plants and focusing on easily digestible animal proteins, the gut lining is given an opportunity to heal. Learn more about how an all-meat diet works and whether it could help ease your sensitive gastrointestinal issues.

More Poultry Dishes for Sensitive Stomachs

If you enjoyed this Chicken Wild Rice Casserole Recipe for IBS, check out additional bird-based meals tailored for delicate digestions. Baked chicken tends to be gentle and satisfying. Browse recipes such as Lemon Roasted Chicken and Chicken Noodle Soup for simple, gut-friendly options.

Additional Recipes for Digestive Health

From Southwestern salad to smoothies, find more recipe ideas aimed at minimizing abdominal discomfort. Small dietary tweaks can make a big difference. Browse extra recipes to gain more control over your digestive wellness through whole foods prepared specifically for your individual IBS needs.

Recipe Sources

I’d like to express gratitude to the original creators who inspired this IBS-friendly adaptation:

Cinny 2, creator of the “Creamy Chicken & Wild Rice Casserole” on, for sharing the classic recipe that served as a starting point.

Lauren from Lauren’s Latest, developer of the “Chicken Wild Rice Casserole” recipe, for her tips on simplifying ingredients while keeping flavors robust.

By building upon existing recipes, I aimed to develop an IBS-friendly version that could help more people enjoy comforting dishes. Thank you to the culinary communities who openly share their creations so home cooks like myself can expand accessibility. I hope this modified Chicken Wild Rice Casserole Recipe for IBS brings the same warmth and nourishment to others managing digestive health conditions.

Reference Studies

[1] Ma, Zhanqian et al. “Effects of Germination, Fermentation and Extrusion on the Nutritional, Cooking and Sensory Properties of Brown Rice Products: A Comparative Study.” Foods (Basel, Switzerland) vol. 12,7 1542. 5 Apr. 2023.

[2] Black, Christopher J et al. “Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis.” Gut vol. 71,6 (2022): 1117-1126.

[3] Misselwitz, Benjamin et al. “Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management.” Gut vol. 68,11 (2019): 2080-2091.

[4] Exarchopoulou, Konstantina et al. “A Biofeedback-Assisted Stress Management Program for Patients with Irritable Bowel Syndrome: a Randomised Controlled Trial.” EMBnet.journal vol. 26 (2021): e980.

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