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close up shot of gluten free chicken and rice in white dish with broccoli

Meaningful Eats

Gluten-Free Chicken (with Broccoli Cheddar Rice)

An easy, one-pan gluten-free chicken recipe that is perfect for any night of the week. My family loves this chicken broccoli rice and I love how easy it is to prepare!
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 servings


  • 1 pound chicken tenders or 1 pound boneless, skinless chicken breasts cut into strips
  • Salt and ground black pepper
  • cup gluten-free all-purpose flour
  • 3 tablespoons olive oil
  • 1 head broccoli chopped into small pieces
  • 1 cup onion finely chopped
  • 1 ½ cups white rice
  • 3 cloves garlic minced
  • 2 cups chicken stock/broth or 1 ½ cups chicken stock if you're using instant white rice
  • 1 cup shredded sharp cheddar cheese
  • 1 teaspoon Tabasco sauce


  • Place the flour in a swallow dish. Pat the chicken dry then season on both sides with salt and pepper. Dredge the chicken in the flour and shake off the excess.
  • Heat 2 tablespoons oil in a 12-inch skillet over medium-high heat until shimmering. Brown the chicken on one side, about 4-5 minutes. Transfer to a plate and set aside. You aren't trying to cook the chicken through on this step, but rather just giving it a little color/flavor.
  • Add the broccoli florets to the now empty pan (adding a bit more oil if needed) along with a pinch of salt and cook briefly, for about 3-4 minutes. Transfer the broccoli to a bowl.
  • Add the remaining tablespoon of oil the pan along with the minced onion and ½ teaspoon salt. Cook until softened, about 5 minutes. Stir in the rice and garlic and cook until fragrant, about 30 seconds.
  • Increase the heat to high and pour in the chicken stock. Nestle the chicken into the rice, browned side up. Bring to a boil, then cover and reduce to a simmer over low heat. Cook covered for 12-15 minutes.
  • When the rice is done cooking, stir in the broccoli, ½ cup of the cheese and the Tabasco sauce. Combine evenly then smooth the top and sprinkle with the remaining cheese. Turn off the heat, cover the pan and let sit until the cheese melts and the broccoli is warmed, about 5-10 minutes. Enjoy!


Ingredient Notes
  • Chicken tenders: Cook up quickly and evenly with the white rice. My kids love them too!
  • Gluten-free all-purpose flour: Any kind of gluten-free flour will work here. It is just used to lightly coat the chicken.
  • Broccoli: Use fresh broccoli chopped into small pieces.
  • Chicken stock/broth: Most brands of chicken stock are gluten-free. Be sure to check the label. I use the kind from Costco.
  • White Rice: Use a long-grain rice for this recipe. My favorite is jasmine or basmati. This recipe will not work with brown rice.
Dairy-free? You can easily make this recipe dairy-free by using vegan cheddar cheese. I like the brand violife.


Calories: 491kcal | Carbohydrates: 55g | Protein: 30g | Fat: 17g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 71mg | Sodium: 374mg | Potassium: 802mg | Fiber: 4g | Sugar: 5g | Vitamin A: 847IU | Vitamin C: 94mg | Calcium: 216mg | Iron: 2mg