Grain Free Chicken Casserole Recipe

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Learn how to make a tasty grain free chicken casserole recipe with a secret, nutrient-rich gravy. It’s perfect for the GAPS diet and beyond.

Easy grain free chicken casserole recipe

Looking for a healthy gluten free dinner recipe? Casseroles are one of my favorite meals because they’re comforting, easy to make, and perfect for busy weeknights. This grain free chicken casserole recipe is hearty and nourishing.

I’ll also show you how to make a really delicious gravy with the parts of the chicken you might not usually eat, like the skin and connective tissue. But don’t worry. It’s so delicious, nobody will ever know they’re included! 

This easy casserole is one of my family’s favorite dinners. It’s perfect for anyone on or off the GAPS diet. If you’re looking for more GAPS diet chicken recipes, be sure to check out my oven-roasted chicken or learn how to cook chicken hearts.  

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Ingredients you need for a grain free chicken casserole

You only need a few ingredients to make a hearty chicken and vegetable casserole. To start this recipe, you’ll need to make a batch of chicken meat stock using a whole chicken. I have a meat stock recipe for the GAPS diet that walks you through how to make it. I include the chicken feet because they add to the collagen in the finished stock, but you don’t have to if you don’t have them.

You’ll also need carrots, green beans, cauliflower rice, and a few pantry staples for seasoning. One of my favorite things about this healthy chicken casserole recipe is that you can use all of the collagen-rich cartilage and other tissues. Dr. Natasha talks about how important those “nibbley bits” are for the nutrients you need to seal the gut.

Things to know before you start

Before you get started on this grain free casserole recipe, here are a few helpful tips to set you up for success:

• I recommend using a free range chicken because it’s richer in nutrients. 
• If you have chicken feet available, add them to your stock. They add so much collagen!
• Once blended, the skin, cartilage, and connective tissue transform into a smooth, rich gravy. 
• A high powdered blender works best for this.
• If you’re using a larger chicken, plan on getting two 9×13 casseroles out of this recipe.
• This recipe is an easy way to prepare a healthy grain free dinner that’s also perfect for GAPS diet meal prep. 

How to make this grain free chicken casserole recipe 

Ingredients:

• 1 whole chicken
• 8-10 carrots 
• 1 10oz bag of green beans (fresh or frozen)
• 1 tsp Italian seasoning 
• 2 tbsp butter
• 8 cups riced cauliflower (defrosted)
• 6 eggs
• Salt and pepper, to taste

Instructions:

1. Make your chicken meat stock. Add the roughly cut carrot chunks to your stock to use for later. 

2. Once the stock is ready, remove the chicken and carrots. Set the carrots aside and shred the chicken meat. Keep the skin, cartilage, and connective tissue for the gravy.

3. Blend the gravy: Add the skin, cartilage, and connective tissue to a blender with 1 cup of meat stock. Blend until smooth. Stir in seasoning and butter.

4. Divide the shredded chicken between two 9×13-inch casserole dishes. Dice the cooked carrots and sprinkle them over the chicken. Add green beans on top.

5. Prepare the topping. Beat the eggs in a bowl and mix them with the riced cauliflower. Season with salt and pepper.

6. Spread the cauliflower mixture over the casseroles. Bake at 375°F for 35-45 minutes or until heated through and the topping is set.

Health benefits of chicken meat stock

Chicken meat stock is great for using up all those collagen-rich parts of the chicken that are great for overall health (source). Meat stock is a big part of the GAPS diet. Dr. Natasha says it’s really important for digestion and supporting the gut. This casserole is one of my favorite GAPS diet comfort foods because it’s tasty, and I know I can use up all those collagen-rich parts of the chicken. I use everything but the bones!

What goes best with chicken casserole?

This easy GAPS-friendly chicken recipe is a complete meal on its own, but if you want to round it out, sauerkraut or fermented beets add gut-friendly probiotics. 

Should I cover my chicken casserole?

You don’t have to cover your casserole for this recipe. Leaving it uncovered helps the cauliflower topping develop a nice texture. 

What are the 5 components of a casserole?

A good casserole has protein, vegetables, a binding ingredient, a topping, and seasoning. That’s why I love making casseroles. They’re simple! You can also customize this recipe with different vegetables and spices.

Tips for making the best grain-free casserole

• Adjust the vegetables. I also love using peas instead of green beans in this grain free chicken and vegetable bake. 
• You can swap out the butter for ghee. You can also use rendered chicken fat or tallow to make this a dairy free chicken casserole. 
• Feel free to add other spices. Poultry seasoning works well! 
• Casseroles firm up as they cool slightly, making them easier to cut and serve. 
• Wait 5-10 minutes after baking for the best texture.
• This easy grain free dinner recipe is perfect for meal prep. You can assemble it in advance, store it in the fridge, and bake it when you need a quick, healthy chicken dinner. 

Other GAPS diet recipes to check out next

GAPS Chicken Soup Recipe for Intro

Grain Free Cheese Crackers Recipe

GAPS Diet Broccoli Soup

Have you ever made a gluten free chicken casserole?

I’d love to hear how it turned out! Do you have a favorite ingredient swap or a twist you like to add? What are your go-to grain free dinner ideas? Leave a comment below and share your tips or questions. I always enjoy hearing from you! 

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High powdered blender

Carrots 

Green beans 

Riced cauliflower

Eggs

Salt and pepper

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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and opinion. It is for general information purposes only, may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.