Kelly, LowSoRecipes.comThis low sodium chicken and rice casserole is a great easy dinner recipe you can enjoy on a low sodium diet. Made with lean chicken breast, vegetables, and a creamy salt-free sauce.
Most casseroles call for canned soup, but you can make them with easy salt-free swaps instead for a low sodium meal. I love serving this low salt casserole with a bright & fresh cucumber salad & a slice of hearty low sodium cornbread.
This low sodium chicken casserole is a delicious dinner that couldn’t be easier to make! Sauté vegetables, add coconut milk, add uncooked chicken and rice, and bake.
Most casserole recipes call for canned cream of mushroom or creamy of celery soup – but I add vegetables, coconut milk, and broth instead as a low sodium substitute. And the flavor is just as good!
This is one recipe that is going in our monthly dinner rotation for sure – it’s easy to make, and mostly hands-off so the oven does all of the work.
This Low Sodium Chicken Rice Casserole Recipe Is
- Creamy
- Hearty
- Satisfying
- Made Without Canned Soups
- Loaded with Vegetables
- Easy to Make!
Easy Low Sodium Chicken Recipes
I love finding new (& delicious!) ways to cook chicken. Chicken is an inexpensive protein, is great for easy lunches and dinners, and is so versatile – you can cook it many different ways! When buying chicken, make sure to find an organic, low salt, or no-sodium-added variety, as some types of chicken can be injected with a salt solution which increases the sodium content.
Buying all-natural chicken (preferably one with a nutrition label on it) is key!
When you find a good all-natural chicken brand, it’s great to add to lunch salads, soups, or pasta dinners. And easy to bake, grill, or broil. Brose all our low sodium chicken recipes here to discover your next favorite!
What’s In This Low Sodium Casserole Recipe?
- Organic no-salt-added chicken – getting organic meat without added preservatives is key for reducing the sodium in this recipe. Store-bought chicken can contain “hidden sodium” from being injected with a salt solution.Â
- Extra Virgin Olive Oil: I like to use a fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive so I keep a few liters stocked up in my pantry. Olive oil gives this dish a great taste, and also can contain heart-healthy properties!
- Onion
- Garlic
- Celery
- Mushrooms
- Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. Make sure you get a no-salt-added variety like this one!
- Coconut Milk: I use unsweetened full-fat coconut milk, which I’d definitely recommend over lite coconut milk. The flavor makes this dish rich and creamy without any dairy. Coconut milk contains just 30mg for a ⅓ cup serving, making it a great low sodium milk alternative.
- Wild Rice blend – I used this great brown & wild rice blend, which gave this casserole a great texture over white rice! Make sure you get a rice blend that has no added seasonings, like this one which has 0mg sodium per serving.
- Parsley
- Lemon
What Equipment Do I Need?
You can use a classic casserole dish (13×9 works great), or a Dutch oven. I used a Dutch oven as it’s perfect for transferring from stove-top to oven, and has a lid which traps the heat in the casserole to cook it.
How Do I Make This Low Sodium Chicken Casserole with Rice?
- In a large pot (or Dutch oven, which I used), add the olive oil, onion, and garlic. Sauté over medium heat for 5 to 6 minutes until the vegetables begin to shimmer.
- Add the celery, mushrooms, Italian seasoning, thyme, coconut milk, and water. Bring to a boil, then reduce the heat to low and cook for 20 minutes until the celery has softened. You can leave the soup like this, or blend it for a creamier consistency using an immersion blender.
- Pre-heat the oven to 375 degrees Fahrenheit. To the soup mixture, add the wild rice and stir well to combine. If baking in a casserole dish: Transfer the rice mixture to a casserole dish and add the cubed uncooked chicken into the rice mixture. Cover the dish with tin foil. If using a Dutch oven: add the chicken to the rice mixture and cover with the pot’s lid.
- Bake for 1 hour, until hot and bubbling.
- Before serving top with fresh parsley and stir in the fresh lemon juice. Enjoy!
Dietary Modifications
- This recipe is dairy free and contains no dairy ingredients.
- To make this recipe gluten free, ensure all your ingredients are certified gluten free (like the spices, chicken, coconut milk, and rice).
Low Sodium Dinner Ideas The Family Will Love
This easy chicken rice casserole is low in sodium and couldn’t be easier to make! Low Sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around salt free pantry staples and swapping a few ingredients you can make healthier meals for you and your family.Â
These salt-free dinners are healthier versions of classics that everyone will love. You can browse all our low sodium dinner recipes. Find your next family favorite!
More Low Sodium Chicken Recipes You’ll Love
Low Sodium Chicken Marinade Recipe
Low Sodium Chicken Tortilla Soup Recipe
Easy Low So Chicken Noodle Soup Recipe (No Salt Added)
Get the Same Ingredients for this Low Sodium Chicken Casserole Recipe
Low Sodium Chicken Rice Casserole
Equipment
- Dutch Oven or other large pot
- 13 x 9 baking dish
- Immersion blender (optional)
Ingredients
- 1 tablespoon olive oil
- 1 onion sliced
- 3 cloves garlic minced
- 4 stalks celery chopped
- 8 ounces mushrooms sliced
- 1 tablespoon Italian seasoning no salt added
- 1/2 teaspoon thyme
- 1 13 ounce can plain unsweetened coconut milk
- 2 cups water
- 2 cups wild rice uncooked
- 1.5 lbs chicken breast cubed
- 1 cup parsley chopped
- 1 lemon juiced
Instructions
- In a large pot (or Dutch oven, which I used), add the olive oil, onion, and garlic. Sauté over medium heat for 5 to 6 minutes until the vegetables begin to shimmer.
- Add the celery, mushrooms, Italian seasoning, thyme, coconut milk, and water. Bring to a boil, then reduce the heat to low and cook for 20 minutes until the celery has softened. You can leave the soup like this, or blend it for a creamier consistency using an immersion blender.
- Pre-heat the oven to 375 degrees Fahrenheit. To the soup mixture, add the wild rice and stir well to combine. If baking in a casserole dish: Transfer the rice mixture to a casserole dish and add the cubed uncooked chicken into the rice mixture. Cover the dish with tin foil. If using a Dutch oven: add the chicken to the rice mixture and cover with the pot's lid.
- Bake for 1 hour, until hot and bubbling.
- Before serving top with fresh parsley and stir in the fresh lemon juice. Enjoy!
Notes
Dietary Modifications
- This recipe is dairy free and contains no dairy ingredients.
- To make this recipe gluten free, ensure all your ingredients are certified gluten free (like the spices, chicken, coconut milk, and rice).
Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to confirm amounts.
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A fantastic dish with ingredients I always have on hand. A great pleaser