- Gluten Free & More - https://www.glutenfreeandmore.com -

Baked Wild Rice Casserole

Calories: 133

This recipe was originally published in 2010.

Easy and Delicious

Wild rice is actually a grass seed that’s gluten free and high in protein, B vitamins and minerals. This stress-free side dish is low in calories.

This recipe is reprinted with permission from Simple, Delicious Solutions for Gluten-Free, Dairy-Free Cooking (Special Eats) by Sueson Vess.


  • 1 quart water
  • 1½ cups wild rice, rinsed and drained
  • 3 tablespoons minced onion
  • 3 tablespoons minced celery
  • 3 tablespoons minced carrot
  • 1 tablespoon olive oil
  • 1½ cups gluten-free vegetable broth, chicken broth or beef broth
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • Salt and freshly ground pepper, to taste


1Preheat oven to 350 degrees.

2In a large saucepan, boil water. Add wild rice and return to boil uncovered for 6 minutes. Drain and rinse well.

3While rice is cooking, sauté vegetables in olive oil in a large ovenproof skillet for 3 minutes. Add partially cooked rice. Stir in broth and herbs.

4Bring mixture to a simmer on top of the stove. Cover and place skillet in preheated oven to bake for 30 to 35 minutes until liquid is absorbed. Remove bay leaf before serving.

1 serving contains 133 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 20mg sodium, 24g carbohydrates, 2g fiber, sugars, 5g protein.