Treatment Guide

Gluten-free Burrito Casserole Recipe; Leave the Tortilla Behind

gluten free burrito

Deconstructed Gluten Free Burrito, Photo: Amy Fothergill

One thing that can be missed on a gluten free (gf) diet is a burrito.

One idea is to leave the tortilla out of the picture entirely and just focus on the filling.

This “deconstructed” burrito casserole is healthy, family-friendly, and versatile. Once the rice and meat are cooked, it only takes minutes to assemble and about 20 minutes to heat. Dinner is served!

Gluten-Free Burrito Casserole

  • 1 cup uncooked brown rice
  • 1 lb natural, grass-fed lean ground beef
  • 1/2 tsp each garlic powder, cumin, coriander, and black pepper
  • 1 tsp chili powder and paprika
  • 1 tsp salt
  • 1 small can of mild green chiles, chopped
  • 1/2 cup sour cream
  • 1/2 cup gf ranch dressing (if you don’t have ranch dressing, use all sour cream)
  • 1 can of beans like black, pinto or kidney, drained and rinsed
  • 1/2 c salsa
  • 1/2 c shredded cheddar cheese


  1. Cook brown rice. Allow 45 minutes. You can cook brown rice in a rice cooker; use a ratio of 3 parts water to 1 part brown rice.
  2. About 10 minutes before rice is done, heat large sauté pan on medium to medium high heat. Place pieces of the ground beef in the pan with all of the spices except the salt. Do not stir (this gives it great carmelization and flavor). If necessary, do this in two batches. Turn meat over once it is dark brown on one side and cook in same manner.
  3. Using the back of a spoon, break the meat up into smaller pieces. Drain fat if necessary. Add salt and 1/2 c water, cook for 3-4 minutes and shut heat off.
  4. Pre-heat oven to 350°F and grease a large casserole dish with either oil or non-stick spray.
  5. Once rice is done, you are ready to assemble. Place rice in bottom of casserole dish. Top with beef and green chiles, pressing down. Mix sour cream and ranch dressing and spread on top of beef. Add beans and salsa and top with cheese.
  6. Cover and bake 20-30 minutes or until cheese is melted and casserole is bubbling. Remove cover and cook 5 more minutes. Allow to rest for 5 minutes before serving.

Serves 4-6



  • You can substitute any ground meat like turkey or pork. You can also use cubed tofu or a gf meat substitute but only cook briefly.
  • If you are short on time, this dish can be microwaved for 5-6 minutes.
  • For extra protein, use 2 cans of beans
  • You can also use white rice; the brown rice offers more nutrition

Author Information: Amy Fothergill, San Francisco, CA
Amy Fothergill is the mother of two and owner of The Family Chef. She teaches cooking classes and provides consultations. She blends her culinary techniques with delicious ingredients to create gluten free, healthy dishes that the whole family enjoys.
Blog: (a food blog which is a blend of gluten free and regular recipes)
Gluten-free recipes:

About Amy Fothergill

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Chef Amy Fothergill is passionate about gluten-free cooking that are always big on taste. She teaches classes, writes a food blog and just finished writing a gluten-free cookbook. Contact her at or get more info about her book at

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