Name: ONE-POT Chicken & Rice That's Gluten & Dairy Free! (30 Minutes!)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 2 tablespoons olive oil; 1 pound boneless, skinless chicken breasts, cut into cubes; 1 medium onion, diced; 2 cloves garlic, minced; 1 cup long-grain white rice, rinsed; 2 cups gluten-free chicken broth; 1 cup frozen peas and carrots mix; 1 teaspoon paprika; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1 tablespoon chopped fresh parsley (optional, for garnish)

ONE-POT Chicken & Rice That's Gluten & Dairy Free! (30 Minutes!) is a wholesome classic that delivers comfort and nutrition in every bite, without sacrificing flavor or dietary restrictions. One-pot meals have a long-standing history in global culinary traditions, designed to maximize flavor and minimize cleanup.

For centuries, families around the world have relied on the simple yet powerful combination of chicken and rice, which can be traced back to recipes from Asia, the Mediterranean, and the Americas.

This particular recipe adapts the beloved formula for today's busy lifestyles and common dietary needs by making it entirely gluten and dairy free.

By using naturally gluten-free ingredients and skipping dairy, this meal becomes accessible to people with allergies or sensitivities, as well as those simply seeking a lighter, easier-to-digest option.

The true magic of this recipe lies in its simplicity: tender chicken, fluffy rice, and a medley of fresh vegetables—all cooking together in one pot to create a deeply satisfying meal.

With only one pan to clean and just 30 minutes needed from start to finish, ONE-POT Chicken & Rice That's Gluten & Dairy Free! is a go-to for weeknights, meal prep, or anytime you crave a nutritious, home-cooked dish.

Packed with vitamins, lean protein, and whole grains, it showcases how easy it is to put a comforting, healthy dinner on the table without gluten, dairy, or extended time in the kitchen.

Whether you’re catering to specific dietary needs or simply looking for a quick, delicious meal, this one-pot wonder delivers on all fronts—flavor, nourishment, and ease.

Ingredients

1 lb boneless, skinless chicken thighs (or breasts), cubed
1 cup long-grain white rice (or brown rice, rinsed and drained)
2 tablespoons olive oil, divided
1 medium onion, finely chopped

3 cloves garlic, minced
1 red bell pepper, diced
1 large carrot, peeled and diced
1 cup frozen green peas

3 cups gluten-free chicken broth (low sodium preferred)
1 teaspoon smoked paprika
1 teaspoon dried thyme
1/2 teaspoon ground turmeric (optional for color)

1 teaspoon sea salt, or to taste
1/2 teaspoon ground black pepper
2 tablespoons chopped fresh parsley (for garnish)
Lemon wedges (optional, for serving)

Instructions

Heat 1 tablespoon of olive oil in a large, deep skillet or Dutch oven over medium-high heat.
Add the cubed chicken and season with salt and pepper. Sauté for 4-5 minutes, turning occasionally, until lightly browned but not cooked through. Remove the chicken from the pan and set aside.
Add the remaining tablespoon of olive oil to the pot. Add the onion, garlic, bell pepper, and carrot. Sauté for 3-4 minutes, stirring frequently, until vegetables begin to soften and the onion turns translucent.
Stir in the smoked paprika, dried thyme, and turmeric (if using), and cook for another 30 seconds until fragrant.

Add the rinsed rice to the pot and stir well to coat the grains with the oil and spices, allowing them to toast slightly, about 1 minute.
Pour in the chicken broth and bring the mixture to a gentle simmer.
Return the browned chicken (and juices) to the pot. Stir to combine all ingredients and distribute evenly.
Reduce heat to low, cover the pot with a tight-fitting lid, and simmer gently for 18-22 minutes (white rice) or 35-40 minutes (brown rice), until rice is tender and most liquid is absorbed. Avoid lifting the lid during cooking.

Remove the lid, scatter frozen peas over the top, and fluff gently with a fork. Replace the lid and let sit off heat for 5 minutes to steam the peas.
Taste and adjust seasonings as needed. Serve hot, garnished with fresh parsley and a squeeze of lemon, if desired.

Nutritional Information

This ONE-POT Chicken & Rice That's Gluten & Dairy Free! (30 Minutes!) recipe is not only delicious but also nutritionally balanced, making it a perfect option for a healthy dinner.

In one generous serving (about 1/4th of the recipe), you can expect approximately 350-400 calories, depending on the exact amounts and types of ingredients used.

The dish is naturally high in lean protein due to the chicken, delivering around 30 grams per serving, which is essential for muscle repair and overall body function.

The white or brown rice base supplies complex carbohydrates, nourishing your body with sustained energy, while also being easy to digest and naturally gluten free.

Including a colorful array of vegetables—bell pepper, carrot, onion, and peas—contributes vital vitamins like A and C, minerals such as potassium and iron, and dietary fiber to support digestive health. By using olive oil instead of butter or cream, the recipe keeps saturated fats low and introduces heart-healthy monounsaturated fats.

Omitting gluten- and dairy-containing ingredients ensures this meal is suitable for those with celiac disease, gluten intolerance, or lactose sensitivity. The seasoning and herbs provide depth of flavor without extra sodium or hidden additives often found in packaged meals.

Overall, this one-pot dish is a satisfying, low-allergen option that’s diabetes-friendly, heart-healthy, and supportive of immune and digestive systems due to its nutrient-rich profile.

Wine and Beverage Pairings

This comforting dish pairs well with a variety of beverages. For wine lovers, a light-bodied white such as Sauvignon Blanc or Pinot Grigio complements the aromatic herbs and savory flavors without overwhelming them. A dry rosé also works wonderfully, offering crispness against the warmth of the rice and chicken.

If you prefer nonalcoholic options, sparkling water with a twist of lemon or lime is refreshing and emphasizes the brightness of the dish. Herbal iced tea, particularly mint or chamomile, provides a gentle, soothing contrast. For a heartier touch, try pairing with a non-dairy, unsweetened iced chai or ginger lemonade.

Avoid very tannic or bold reds, as they may overshadow the subtle notes of the meal.

Cooking Tips and Variations

For best results with ONE-POT Chicken & Rice That's Gluten & Dairy Free! (30 Minutes!), be sure to use a good-quality, heavy-bottomed pot with a reliable lid to retain moisture and cook the rice evenly.

Don't skip rinsing the rice before adding it to the pot—this removes excess starch and helps prevent sticking or mushiness. If you wish to incorporate more whole grains, brown rice can easily substitute white rice, but extend the cooking time and add a bit more broth as needed.

For extra protein, consider adding a drained can of chickpeas or white beans in with the peas. To vary the vegetables, swap or mix in chopped zucchini, broccoli florets, or spinach towards the end of cooking.

Fresh herbs like cilantro or oregano can be used along with— or instead of—parsley for a different flavor profile. If you like a touch of heat, a pinch of red pepper flakes or a diced jalapeño will add subtle spiciness.

To make this recipe ahead, cool completely and store in airtight containers; the flavors meld even more overnight, making it perfect for meal prepping.

For the best texture when reheating, splash a small amount of broth into leftovers and cover loosely in the microwave or on the stove to retain moisture. Finally, always taste and adjust seasoning at the end—lemon juice brightens the dish beautifully and brings out all the savory elements.

Serving Suggestions

Serve ONE-POT Chicken & Rice That's Gluten & Dairy Free! (30 Minutes!) straight from the pot, family-style, for a casual and inviting presentation.

It’s delicious as a standalone dish, but you can elevate your meal by adding a crisp mixed greens salad drizzled with olive oil and lemon or a side of steamed seasonal vegetables for extra color and nutrients.

If you want a heartier spread, pair it with roasted sweet potatoes or baked plantains. Freshly cut lemon wedges on the side allow guests to brighten their plates to taste.

This recipe is easy to double for gatherings and potlucks, and it’s especially friendly for meal prep: simply portion into individual containers for grab-and-go lunches or dinners throughout the week.

For family-style service, garnish generously with chopped fresh parsley and set out a small bowl of extra seasoning so everyone can adjust to their liking. Kids often enjoy this dish, and it can be customized with their favorite vegetables.

If offering to guests with allergies, label as gluten and dairy free. To make leftovers feel new, stir in a handful of fresh greens, a light vinaigrette, or serve wrapped up in gluten-free tortillas for a portable lunch. This recipe offers warmth, comfort, and crowd-pleasing taste for any occasion.

Health Benefits

This recipe for ONE-POT Chicken & Rice That's Gluten & Dairy Free! (30 Minutes!) offers significant health benefits, making it suitable for nearly any diet.

By focusing on whole, minimally processed ingredients, it delivers lean protein, complex carbohydrates, and a wide spectrum of vitamins and minerals—supporting immune function, muscle repair, and digestive health. Lean chicken is rich in high-quality protein and B vitamins while being low in saturated fat.

Rice provides easily digestible energy and is gentle on the digestive system. The absence of gluten ensures this dish is safe for those with celiac disease and gluten sensitivities. Excluding dairy eliminates concerns about lactose intolerance and allergies, while also reducing overall calorie and saturated fat content.

The inclusion of colorful vegetables increases the dish’s antioxidant load, contributing to cellular protection and overall wellness. Olive oil supplies monounsaturated fat for heart health, and herbs like parsley add sorely needed vitamin K and antioxidants.

With moderate calories, balanced macronutrients, and minimal processed foods, this meal is ideal for weight management, heart health, and anti-inflammatory diets. The fiber from the vegetables and rice aids digestion and encourages satiety, helping curb unhealthy snacking. Enjoy this dish as a nutritious staple for a well-rounded, allergy-friendly eating plan.

Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Yes, both chicken breasts and thighs work well in this recipe. Thighs offer more juiciness and flavor, while breasts result in a leaner finished dish. Be careful not to overcook breasts to maintain tenderness.

Is this recipe freezer-friendly?

Absolutely! Once cooled completely, portion the dish into freezer-safe containers. It can be frozen for up to 2-3 months. Thaw overnight in the refrigerator and reheat with a splash of broth to refresh texture.

How do I ensure the rice turns out fluffy and not sticky?

Rinse the rice thoroughly before using to remove surface starch, and be sure to simmer with a tightly fitting lid in place. Avoid stirring while it cooks and let it rest covered off the heat before serving.

What other vegetables can I use in this recipe?

You can easily substitute or add veggies such as spinach, kale, zucchini, mushrooms, broccoli, or corn. Just adjust the cooking time for any denser vegetables to ensure even doneness.

Can I make this vegetarian or vegan?

Yes. Substitute the chicken with canned chickpeas, tofu cubes, or additional vegetables, and use vegetable broth instead of chicken broth for a fully plant-based meal.

ONE-POT Chicken & Rice That's Gluten & Dairy Free! (30 Minutes!) is a classic meal with a modern twist, offering big flavors, robust nutrition, and utmost convenience for busy weeknights or meal prepping. Its one-pot simplicity means you get a complete, balanced dinner without spending hours in the kitchen or creating a mountain of dishes. Whether you are cooking for your family, friends, or yourself, this dish caters to a wide range of dietary preferences and restrictions, making it a standby for many occasions. Enjoy the blend of tender chicken, fluffy rice, and vibrant vegetables—all while sticking to a gluten and dairy free lifestyle. Try it once, and it’s sure to become a regular in your meal rotation.

ONE-POT Chicken & Rice That’s Gluten & Dairy Free! (30 Minutes!)