Low FODMAP Tuna Rice Casserole

Low FODMAP Tuna Rice Casserole

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Low FODMAP Tuna Rice Casserole is an easy classic with spinach, homemade condensed cream of mushroom soup, and topped with melted cheese.

Low FODMAP Tuna Rice Casserole

Plus a recipe for Low FODMAP Condensed Cream of Mushroom Soup

I have not been feeling well the past few days. It all started last week. We ended up eating out twice, going to a potluck and eating way too much carrot cake. That’s just too much weird food for my digestive system to handle. I try my hardest to eat safe foods when we’re out, but you just never know. I had abdominal pain for three days. Not fun.

Low FODMAP Condensed Cream of Mushroom Soup

It was time to go back to the basics. When I feel like crap, I just go back to eating what I know agrees with me: white rice, meat, cheese, etc. I decided to whip up a quick belly-comforting casserole for lunch yesterday: Low FODMAP Tuna Rice Casserole with Spinach. A couple of years ago, I shared a recipe on allrecipes.com for Condensed Cream of Mushroom Soup from Scratch. I’ve since streamlined the recipe, made it gluten-free and low-FODMAP, and it’s the base for my new casserole recipe.

Low FODMAP Condensed Cream of Mushroom Soup

Traditional tuna casseroles call for a can of cream of mushroom soup. I know it’s very easy to just dump in a can, but if you make it from scratch it takes only about 10 minutes extra. Can you afford an extra 10 minutes? I know I can if it means knowing exactly what’s going in my tummy! I sometimes make a big batch of this and freeze it in individual containers. You have your “can” of soup whenever you need it for a quick casserole. If I’m making a beef casserole, I use beef broth. If I’m making a chicken or tuna casserole, I use chicken broth. It works really well. Here are both my recipes for you.

You may enjoy these other low-FODMAP casserole recipes from my collection:

Low FODMAP Cream of Mushroom Soup
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Low FODMAP Condensed Cream of Mushroom Soup

Course Soup
Cuisine American
Keyword gluten-free, low-fodmap, mushrooms, soup
Prep Time 10 minutes
Total Time 10 minutes
Servings 4 people

Ingredients

  • 1 tablespoon Fody Shallot-Infused Olive Oil (or olive oil)
  • 1 tablespoon unsalted butter
  • 2 (4 oz.) cans champignon (button) mushroom stems & pieces, drained and chopped
  • 1/2 cup Low-FODMAP Chicken Broth (see note)
  • 1/2 cup lactose-free milk
  • 1 ½ tablespoons gluten-free flour
  • 1/2 teaspoon salt (or to taste)
  • 1/4 teaspoon ground black pepper

Instructions

  • Melt butter with the olive oil in a large skillet over medium heat.
  • Stir in the mushrooms and chicken broth and bring to a simmer.
  • In a small bowl, whisk together the milk and gluten-free flour until smooth.
  • Slowly add milk mixture to mushroom mixture in the skillet while constantly stirring. Continue to cook and stir until thickened and bubbly.
  • Season with salt and pepper.
  • Use in recipes calling for one 10.75 oz. can condensed cream of mushroom soup.

Notes

Combine ½ cup water with ½ teaspoon Fody Chicken Soup Base instead of homemade chicken broth.
Low FODMAP Tuna Rice Casserole
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Low FODMAP Tuna Rice Casserole with Spinach

Low FODMAP Tuna Rice Casserole is an easy classic with spinach, homemade condensed cream of mushroom soup, and topped with melted cheese.
Course Main Course
Cuisine American
Keyword casserole, cheese, gluten-free, low-fodmap, mushrooms, rice, tuna
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 people

Ingredients

  • 1 cup uncooked rice
  • 1 recipe Low-FODMAP Condensed Cream of Mushroom Soup (see recipe above)
  • 3 cups chopped baby spinach
  • 3 (5 oz.) cans tuna in water, drained
  • 1 cup shredded Colby Jack cheese

Instructions

  • Heat oven to 350 degrees F. Lightly grease a 2.5 quart casserole dish.
  • Prepare rice according to package directions.
  • Prepare Cream of Mushroom Soup in a large skillet as directed above. While still in skillet, stir in spinach and cook until wilted. Stir in tuna and prepared rice. Season to taste with salt and pepper. (I use ½ teaspoon salt and ¼ teaspoon pepper.)
  • Pour mixture into casserole dish and spread evenly with cheese. Bake for 20 minutes, or until hot and bubbly and cheese is melted.
Low FODMAP Tuna Rice Casserole

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7 Comments

  1. Does the soup freeze well? I'd love to make a bunch and keep it around for recipes

     
  2. Yes! It freezes very well. I like to make it in big batches and freeze it in individual containers. I just pop one out of the freezer to thaw, then it's ready for tater tot hot dish or tuna casseroles, etc.

     
  3. Does your stomach tolerate this even though you now eat Low Fod Map? How would you revise it for Low-Fod Map?

     
  4. To make this low-FODMAP, I would omit the mushrooms and make sure to use lactose-free milk. Instead of mushrooms, you could use a low-FODMAP veggie, like carrots, red bell pepper, or a little bit of celery.

     
  5. Thank you so much for getting back to me!!!

     
  6. When the recipe calls for one cup of rice does it mean add one cup of cooked rice to the casserole or cook one cup of uncooked rice and then add it to the casserole?

     
    • It is one cup of uncooked rice, which is cooked according to the package directions (see step 2) and then added to the casserole. Hope this clarifies!

       

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