Whole30 Creamy Chicken and Rice (Gluten-free & Dairy-free)

If you’ve ever hit 5:30pm and realized dinner needs to happen fast, this Whole30 Creamy Chicken and Rice is the kind of recipe that saves the night. As a busy mom of five boys, I don’t have time for complicated meals or specialty ingredients. I need something easy, filling, and dependable.

This creamy chicken and rice is completely Whole30, gluten-free, and dairy-free, but it still tastes like comfort food. It’s rich without heavy cream, simple without being bland, and ready in about 30 minutes.

Whether you serve it over riced cauliflower to keep it Paleo and Keto-friendly, or over cooked rice for a classic gluten-free dinner, it just works. If you’ve been looking for a healthy creamy chicken and rice recipe that fits real life, this is it.

Why You’ll Love This Whole30 Chicken and Rice

• Easy 30-minute meal
• Naturally gluten-free and dairy-free
• Whole30 and Paleo compatible
• Keto-friendly when served on riced cauliflower
• Nut-free and egg-free
• Creamy without using dairy
• Simple pantry ingredients
• Family-friendly and filling

This is one of those dinners that checks all the boxes. Nothing fancy. Just solid.

Ingredients for Dairy-Free Chicken and Rice

This Whole30 Creamy Chicken and Rice uses familiar ingredients:

• Vegan butter or oil – I love and use vegan butter like this one from Walmart often. However, if you are on Whole30, use ghee or olive oil, as most vegan butters aren’t Whole30 compatible. 
• Boneless skinless chicken breast – Use the best quality chicken you can afford.
• 21 Seasoning Salute or Mrs. Dash – I ADORE Trader Joe’s 21 Seasoning Salute. It is my first choice for seasoning steamed veggies and excellent on this chicken. I don’t live near a Trader Joe’s (an hour away), so I go a few times a year and stock up! Or, it is available on Amazon or Walmart.com. If you don’t have access to the 21 Seasoning Salute, grab a poultry seasoning of choice like this Mrs. Dash.
• Minced fresh garlic – I prefer to get pre-minced garlic such as this one from Walmart to save time, especially in a “get it done” recipe like this one. But you can always mince your own garlic if you prefer and have time from whole garlic bulbs. 
• Full–fat canned coconut milk – Coconut milk is thicker than most dairy-free milks and I highly recommend it. I use unsweetened, canned coconut milk, with this one being my favorite. You can use another dairy-free milk, but the result will be a bit thinner sauce. 
• Nutritional yeast – This cheesy-tasting seasoning is a staple in dairy-free cooking, giving the pasta a deliciously savory flavor without any cheese. My favorite brand that is also very affordable, is the Trader Joe’s brand. I also often get this one from Walmart. 
• Potato or arrowroot starch – These are the grain-free, Paleo, and Whole30 swaps for cornstarch to thicken a sauce. Just make sure to whisk them into the liquids before adding to heat, per the instructions. If you try to whisk these starches into a hot liquid, they will clump! Learn more about Paleo and Whole30 flours, including which to use when and links to my favorite brands here.
• Chicken broth
• Onion powder
• Garlic powder
• Salt and pepper
• Fresh parsley
• Riced cauliflower or cooked rice, to serve

Coconut milk and nutritional yeast create that creamy texture without dairy. Arrowroot or potato starch thickens the sauce so it coats the chicken perfectly.

How to Make Creamy Chicken and Rice (Whole30 & Paleo)

Start by seasoning the chicken breast and searing it in vegan butter or oil until golden and cooked through. Remove and set aside.

In the same pan, sauté the minced garlic. Add chicken broth, coconut milk, nutritional yeast, onion powder, garlic powder, salt, and pepper. Let it simmer gently.

Whisk potato or arrowroot starch with a little liquid and stir it into the sauce. Return the chicken to the pan and let everything cook together until thick and creamy.

Serve over riced cauliflower for a Whole30, Paleo, or Keto option, or over cooked rice for a classic gluten-free dinner.

Dinner done.

Is This Recipe Keto?

Yes — when served over riced cauliflower, this recipe is naturally low-carb and Keto-friendly. The creamy sauce is made without flour or dairy, keeping it compliant and balanced.

Can I Use Regular Rice?

If you aren’t doing Whole30, regular cooked rice works perfectly. The recipe stays gluten-free and dairy-free either way.

Other 30-Min Chicken Dinner Recipes You’ll Love

If quick chicken dinners are your thing, try these next:

• Whole30 Marry Me Chicken – A creamy, dairy-free skillet chicken dinner that’s Whole30, Paleo, gluten-free, egg-free and nut-free — and a family favorite.

• Creamy Ranch Chicken – Easy, 30-minute dinner with a dairy-free ranch-style sauce over tender chicken — Whole30, Paleo, Keto, and kid-approved.

• Whole30 Blackened Chicken – Simple seasoned chicken cooked in 20 minutes — gluten-free, dairy-free, nut-free, and egg-free for a super quick dinner.

• Skillet Pineapple Chicken – Sweet and savory chicken with pineapple in one skillet — Whole30, Paleo, gluten-free, dairy-free, and kid-friendly.

• Ground Orange Chicken – A bright, flavorful 30-minute chicken dinner sweetened naturally with dates and orange juice — Whole30, Paleo, gluten-free and dairy-free.

If you want easy, realistic, family chicken dinners that are allergen-friendly – I have you covered!

Whole30 Creamy Chicken and Rice

Autumn, @wholefoodfor7

Creamy Whole30 chicken and rice made dairy-free and gluten-free. An easy 30-minute dinner your whole family will love.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine American

Servings 4

Calories 371 kcal

1/2x1x2x3x

Ingredients

 

• 2 tablespoons olive oil (Whole30) or vegan butter
• 1 pound boneless skinless chicken breast trimmed and cut into about 1" pieces
• 1 teaspoon Trader Joe's 21 Seasoning Salute or Mrs. Dash see notes
• 1 tablespoon fresh minced garlic
• 1 cup canned full-fat unsweetened coconut milk
• 1/4 cup nutritional yeast
• 1 tablespoon arrowroot or potato starch
• 1/2 cup chicken broth
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon salt additional to taste
• 1/4 teaspoon black pepper
• 1/4 small bunch fresh parsley minced, about 2 tablespoons minced
• 1 12-ounce bag fresh or frozen riced cauliflower steamed, to serve; or can use regular rice if not on Whole30

Instructions

 

• In a large pan over medium heat, heat the olive oil. Add the cubed chicken and sprinkle with 21 Seasoning Salute or Mrs. Dash. Cook for 8-10 minutes, until golden on the outside and cooked through. Add the minced garlic the last minute of cooking.
• While chicken is cooking, whisk together the coconut milk, nutritional yeast, starch, broth, onion powder, garlic powder, salt and pepper.
• When chicken is cooked, add the sauce mixture to the same pan. Bring to a boil and then simmer at medium for 4-5 minutes until thickened. Taste and add additional salt to taste. I like a generous amount of garlic salt on top!
• Sprinkle with parsley and serve on steamed cauliflower rice (Whole30, Keto) or cooked rice (gluten-free).
• FREEZE leftovers in a sealed container for up to 3 months.

Video

Notes

Note:  I ADORE Trader Joe’s 21 Seasoning Salute. It is my first choice for seasoning steamed veggies and excellent on this chicken. I don’t live near a Trader Joe’s (an hour away), so I go a few times a year and stock up! Or, it is available on Amazon or Walmart.com. If you don’t have access to the 21 Seasoning Salute, grab a poultry seasoning of choice like this Mrs. Dash.

Nutrition

Calories: 371kcalCarbohydrates: 10gProtein: 29gFat: 25gSaturated Fat: 14gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 73mgSodium: 835mgPotassium: 755mgFiber: 4gSugar: 2gVitamin A: 357IUVitamin C: 9mgCalcium: 49mgIron: 3mg

Keyword budget-friendly, dairy-free, easy, egg-free, gluten-free, keto, kid-friendly, main dish, nut-free, paleo, whole30

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