Make this spicy, flavorful Low FODMAP King Ranch Chicken Casserole for dinner tonight. The gluten free sauce has just a little bit of a kick from a few spices, but not too much that kids won’t enjoy it! The crispy tortilla chips add a fun texture throughout the layers.
Using already-cooked chicken is the secret to making this dinner quick and easy! It comes together in minutes and uses ingredients even kids can pronounce! I love this King Ranch casserole from Texas. The smoky flavors, crispy textures, and touch of spice—this isn’t like Minnesota’s tater tot hotdish!
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Why You'll Love This Recipe
- Uses No Cream of Anything Soup
- Recipe Uses Leftover Chicken
- Gluten Free and Low FODMAP
Featured Ingredients
- Chicken - Use cooked chicken, leftover chicken, or rotisserie chicken
- Bell Peppers - Use green and red peppers. They have great flavor and add a pop of color.
- Sauce Ingredients: Garlic Infused Olive Oil, Gluten Free Flour, and Chicken Broth. These ingredients replace the need for canned soups, and make a delicious gluten free king ranch casserole.
- Spice Mix: Ancho Chili Powder, Ground Cumin, Salt and Pepper
- Canned Diced Tomatoes and Chilies - These are commonly known as Rotel. If worried about spice, grab a can that is marked mild. If you cannot find the combination, use a can of diced tomatoes and a can of diced green chilies.
- Sour Cream - Use Lactose-Free if needed for Low FODMAP. Adds that creamy component to the sauce.
- Shredded Cheddar Cheese - Melty and creates that cheesy flavor.
- Tortilla Chips - I like yellow corn tortilla chips on the thicker side.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a large skillet, over medium heat, add the garlic oil and diced peppers. Sautee until soft.
Sprinkle the gluten free flour over the peppers and stir until incorporated.
Step 2: Pour in half of the chicken broth, and stir until thickened. Pour in the remaining and simmer. Add the spices and stir.
Step 3: Add the canned diced tomatoes and green chilies undrained.
Step 4: Remove the skillet from the heat and add the sour cream. Stir until mixed in thoroughly. Add the diced, cooked chicken. Stir.
Step 5: In a 9x13-inch baking pan sprayed with cooking spray, crush 2 cups of tortilla chips and spread out over the pan.
Next, add half of the chicken mixture over the crushed chips.
Step 6: Add another 2 cups of crushed chips to the chicken mixture. Then, add the remaining chicken mixture to the chips.
Then sprinkle the shredded cheese over it all. Bake uncovered in a 350 degree F oven for 20-25 minutes or until the cheese is melted and golden brown.
Tips
The layered order is: crushed chips - chicken mixture - crushed chips - chicken mixture - cheese - bake - then add another layer of chips AFTER baking.
Chicken Shortcuts: Use a rotisserie chicken!
Meal prep cooked chicken in 1-cup servings and store in freezer-friendly containers. Do this in advance by using a crock pot or Dutch oven. Once the chicken is cooled, dice and store. It is one of my favorite tips for getting delicious dinners on the table faster!
Ingredient Swaps
- Chicken Options: Love dark meat? Swap in boneless, skinless chicken thighs.
- Chip Options: Use Fritos Corn Chips - which are also gluten free, for a fun different flavor profile!
- Corn Tortillas: Swap out chips completely and use corn tortillas cut into fourths.
Variations
King Ranch Veggie Casserole: Take out the chicken and add broccoli florets, as well as baby spinach, to make a veggie option. Swap out chicken broth for vegetable broth, too.
King Ranch Beef Casserole: Swap out the chicken and replace it with cooked ground beef.
Toppings
Ranch Dressing—It seems odd that there isn’t actual ranch dressing in King Ranch casserole, so add it as a topping and say no more! Make this low FODMAP ranch recipe!
Veggies: Diced tomatoes, diced avocados, fresh corn, green onion tops
Sauces: Lime crema, avocado lime crema, or lactose-free sour cream
Salsas: Low FODMAP salsa, corn salsa, pico de gallo, low FODMAP guac, low FODMAP salsa verde
Herbs: Fresh cilantro leaves
Storing and Reheating
Store: Keep leftovers covered or in an airtight container in the refrigerator for up to four days. The chips will continue to soften, so eat the leftovers sooner rather than later.
Reheat: Heat leftovers on a microwave-safe plate for 1-2 minutes, stirring halfway between cooking time. Add a handful of crushed tortilla chips to the top after heating to bring back that crunchy texture.
Freeze: Freezing leftovers is possible, but be aware the tortilla chips will not fare well in the freezing and defrosting process. After reheating, add freshly crushed tortilla chips to bring it back.
Reader Love
"This was yummy. I used fewer chips and garden grown peppers which weren't completely red and threw in jalapenos from my garden as well. I will definitely make again."
- Julie
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Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietitian.
- Chicken - Unseasoned, plain chicken breasts are safe at 1 fillet or 125 grams per meal.
- Bell Peppers (capsicum peppers) - Green Peppers - Safe at ½ cup or 75 grams per meal. Red Peppers - Safe at ⅓ cup or 43 grams per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Gluten Free Flour - Safe at ⅔ cup or 100 grams per meal.
- Chicken Broth - Find an option without garlic or onion listed.
- Ancho Chili Powder - A chili powder without garlic powder. We know that small amounts of ancho chili powder are safe because products containing small amounts have been tested and certified as safe.
- Ground Cumin - Safe at 1 teaspoon or 2 grams per meal.
- Canned Diced Tomatoes and Chilis - Canned Tomatoes - Safe at ½ cup or 100 grams, Canned Green Chilis - Safe at 2 tablespoons or 28 grams per meal.
- Lactose-Free Sour Cream - Safe at 2 tablespoons or 40 grams per meal.
- Shredded Cheddar Cheese - Safe at 2 slices or 40 grams per meal.
- Tortilla Chips - Safe around 12 chips or 57 grams per meal.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
FAQs
There are multiple ways to do this - all easy! If you have a crock pot and some time - use this crock pot meal prep chicken. If you have an Instant Pot and need cooked chicken quickly - use this Instant Pot Chipotle Chicken, just omit the spices for an unseasoned option. And if you don’t have a crock pot or an Instant Pot, use this Dutch Oven shredded chicken that uses an oven!
Sure! Cut them into fourths and swap them in for the tortilla chips.
What To Serve With King Ranch Chicken
This Taco Tuesday night casserole is so delicious. For a heartier option, serve it with a side of low FODMAP Mexican rice or cilantro lime brown rice- both are delicious. Make a batch of low FODMAP salsa or guac using salsa and serve it with tortilla chips.
Loveable Taco Tuesday Night Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP King Ranch Chicken Casserole
Ingredients
- 2 tablespoons garlic infused olive oil (Note 1)
- 1 cup green bell pepper diced (about 1 medium pepper)
- ½ cup red bell pepper diced (about ½ medium pepper)
- 2 tablespoons gluten free flour (Note 2)
- 1 cup chicken broth store-bought or homemade (Note 3)
- 2 teaspoons ancho chili powder
- 1 teaspoon ground cumin
- 1 teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 10 ounce can diced tomatoes with chilis like Rotel
- ½ cup sour cream lactose-free if needed
- 3 cups cooked chicken shredded or diced
- 2 cups shredded cheddar cheese
- 5 cups tortilla chips divided, about 11 oz bag
- Optional Toppings: lactose-free sour cream, green onion tops, diced avocado, lime wedges, fresh cilantro, and sliced jalapenos.
Instructions
- Preheat the oven to 350 degrees F.
- In a large skillet, saute the diced red and green peppers in garlic oil until softened.
- Next, sprinkle gluten free flour over the peppers and stir.
- Add half the chicken broth and stir until absorbed.
- Next, add the second half of the broth and stir until thickened.
- Add the spices to the pan and stir.
- Add the diced tomatoes and chilis, including the juice.
- Remove the skillet from the heat and add the sour cream. Stir until incorporated.
- Add the diced, cooked chicken and stir.
- Spray a 9x13-inch pan with nonstick cooking spray. Crumble 2 cups of chips and distribute them into an even layer on the bottom.
- Next, add half of the chicken mixture to the tops of the chips.
- Next, crumble another 2 cups of chips and sprinkle over the chicken.
- Add the remaining chicken mixture in an even layer over the chips.
- Next, evenly sprinkle the shredded cheese over the chips.
- Bake in a preheated 350 degree F oven for 20-25 minutes.
- Remove from the oven once the cheese is melted and golden brown. Crumble up 1 cup of chips and sprinkle over the melted cheese.
- Serve with favorite toppings.
Venessa says
One of our new favorites!
Julie says
This was yummy. I used fewer chips and garden grown peppers which weren't completely red and threw in jalapenos from my garden as well. I will definitely make again.
Venessa Mandelkow says
Yum! Garden fresh peppers sounds like a great idea! Thanks for taking time to leave a comment! I really appreciate it.
-Venessa