This gluten-free chili is a delicious and healthy dish that is so easy to make on the stovetop, Instant Pot, or slow cooker. It's free from common allergens like wheat, dairy, and soy so it can be enjoyed by everyone.
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Gluten-free chili is one of my favorite dinners to make because it's quick and easy. Plus, it can be made ahead of time and left to simmer until it's time to eat (in fact, the longer it simmers, the better it is!)
Is chili gluten free?
The answer to this question depends on the ingredients used in the chili recipe. Chili can be made gluten-free by using gluten-free ingredients, such as:
- Using gluten free chili beans or plain beans such as black beans or kidney beans, which are naturally gluten-free
- Using gluten-free ground beef or turkey
- Using gluten free chili seasoning and other spices, such as cumin and chili powder.
- Using gluten-free broth or stock
- Avoiding using flour or other thickeners that contain gluten, such as wheat flour or barley flour
- It's important to read labels and check for gluten-containing ingredients, such as wheat, barley, and rye when purchasing ingredients or premade chili mixes. Additionally, if the chili is being served over rice or with cornbread, it's important to ensure that those items are also gluten-free.
Overall, chili can be made gluten-free with the right ingredients and preparation.
Are chili beans gluten free?
Chili beans are typically made with cooked pinto beans, tomato sauce, and a blend of seasonings such as chili powder, cumin, and garlic powder which are all naturally gluten free ingredients.
However, it is important to always check the labels of pre-made chili beans or chili seasoning mixes, as some brands may contain gluten or be processed in facilities that also process gluten-containing ingredients.
I have found that many chili beans aren't gluten free so, for this recipe, I use unseasoned kidney beans and black beans and add my own seasoning.
Ingredients
One of the best things about this easy chili recipe is that it doesn't require a lot of special ingredients to make it gluten free and free of common allergens. Always be sure to read labels and make sure the ingredients you're choosing are safe.
- 1 pound 90% lean ground beef
- 1 medium onion, chopped
- 1 rib celery, chopped
- 1 teaspoon minced garlic
- 1-½ tablespoons chili powder
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1 (28 ounce) jar of classic marinara tomato sauce
- 1 (10 ounce) can of mild diced tomatoes and green chilis (like Rotel)
- 2 (15.5 ounce) cans of dark red kidney beans
- 1 (15.5) ounce can of black beans
- 1 cup gluten free beef broth (I make mine using these bouillon granules from Orrington Farms).
- 2 cups water
- 1 bay leaf
- 2 tablespoons brown sugar
See the recipe card for quantities.
How to make it
In a stock pot or dutch oven, cook the ground beef, onion, and celery over medium heat until the meat is no longer pink.
Drain the excess fat from the pot. Add the garlic, chili powder, cumin, and oregano stir. Cook for another minute.
Pour the kidney beans and black beans into a fine mesh strainer and rinse.
Add the tomato sauce, tomatoes with green chilis, beans, water, and broth. Stir until combined.
Tip: To reduce tomato sauce waste, fill the tomato sauce jar with water, cover it, and shake it. Then pour it into the chili.
Add the bay leaf and brown sugar and stir.
Bring the mixture to a boil and then reduce the heat to low. Simmer for 30 minutes stirring occasionally. Serve hot with desired toppings.
Instant Pot Option
Your Instant Pot is a great tool for making chili quickly and easily. My favorite part about using the Instant Pot for chili is you can cook it and then keep it hot all in the same pan without having the stove on.
To make it in a pressure cooker, just use the saute setting to brown the meat, onion, and celery.
Once the meat is browned and the onion and celery are tender, add the garlic and seasonings and cook for another minute. Then, turn off the Instant Pot and add the other ingredients.
Next, set the manual setting for 15 minutes. When done, allow the pressure to release naturally for 10 minutes. Finally, release the remaining pressure, remove the cover, and serve!
Slow Cooker Option
A slow cooker is great for making chili when you want to prepare it ahead of time.
To do this, you will still need to brown the hamburger in a pan on the stove, then add the onion and celery and cook until they are tender. Drain the excess fat from the pan. Then add the garlic and seasonings and cook for another minute and transfer the meat mixture to the slow cooker.
Next, add the remaining ingredients to the slow cooker and stir well. Cook on low for 6-8 hours or high for 3-4 hours.
Variations and Substitutions
Chili is a versatile dish that can be customized in many different ways. Here are some variations on traditional chili recipes:
- Vary the spiciness. This is not a spicy recipe but the tomatoes and green chilis give it a little bit of a kick. If you absolutely can’t handle any heat, just use a can of petite-cut tomatoes instead. On the other hand, if you’d like it a little spicier, use a can of hotter tomatoes with green chilis or even add extra hot sauce.
- Vegetarian chili: Add an extra can of beans or two to create a hearty and flavorful vegetarian chili. If not allergic, you may also add some soy crumbles or tofu for extra protein.
- Turkey chili: Use ground turkey instead of beef for a lower saturated-fat chili. If you prefer the flavor of beef but want a lighter version, try adding a half-pound ground turkey and half-pound lean ground beef.
These are just a few variations - feel free to experiment and find your own unique twist on this classic dish.
Dairy free chili
In addition to wheat and barley, my son is allergic to dairy so we always make our chili dairy free.
Some chili recipes may include dairy ingredients, such as milk or cream, as a way to balance out the heat and add richness to the dish. And, of course, chili toppings like sour cream and cheese also contain dairy.
This recipe is dairy free as well as free from the top 9 most common allergens. When we’re feeding a crowd, we might have dairy cheese and sour cream available for toppings but we keep it away from other toppings to prevent cross-contact.
You can also use dairy free cheese and sour cream as toppings but this chili is delicious without it!
Serving suggestions
Chili is a versatile dish that can be served in many different ways. Here are some ways you can enjoy gluten free chili.
In a bowl with toppings
This is a classic way to serve chili and allows everyone to customize their own bowl. Here are some of our favorite chili toppings:
- Shredded cheese (if you have a dairy allergy, try dairy free cheese)
- Sour cream (there also dairy free options)
- Jalapenos
- Sliced avocado
- Diced onions
- Chopped cilantro
- Chopped green olives (this one might seem a little strange but I love it!)
- Tortilla chips or corn chips
Serve over rice
Serving chili over a bed of cooked rice is a great way to stretch the chili and make it more filling. Rice is gluten free as long as you aren’t adding any seasoning packets that contain gluten. Choose brown rice for a bit more fiber.
With cornbread
The sweetness of the cornbread pairs well with the spiciness of the chili. This recipe is gluten free and free from the top 9 allergens.
On a baked potato
Serve chili over a baked potato and top with cheese, sour cream, and chives. This is a hearty and filling meal. It’s also a great way to repurpose leftover chili!
With a side salad
Chili really can be a standalone dish without adding sides. But for some extra veggies, try serving it with a side salad for a balanced meal. A simple green salad with a vinaigrette dressing pairs well with the flavors of chili.
These are just a few suggestions, but the possibilities are endless. Have fun experimenting and finding your favorite way to serve chili!
Don’t forget the dessert
If you're looking for a dessert to serve with chili, here are a few ideas:
Cornbread: This gluten free cornbread is a classic side dish for chili, and it also makes a great dessert. You can serve it warm with a drizzle of honey or maple syrup.
Apple crisp: A warm gluten free apple crisp topped with a scoop of dairy free vanilla ice cream is a comforting and delicious dessert that pairs well with the spicy flavors of chili.
Chocolate chip cookies: These gluten free, top 9 free chewy chocolate chip cookies are always a crowd-pleaser, and they're a great option for a dessert to serve with chili.
Any of these desserts will provide a sweet complement to the savory flavors of chili. Want more options? Check out these other allergy friendly, gluten free recipes.
📖 Recipe
Gluten-Free Chili {Allergy Friendly}
Ingredients
- 1 pound lean ground beef
- 1 medium onion chopped
- 1 stalk of celery chopped
- 1 teaspoon minced garlic
- 1 ½ tablespoons chili powder
- 1 teaspoon oregano
- 1 teaspoon ground cumin
- 1 10-ounce can mild diced tomatoes and green chilis (like Rotel)
- 1 28-ounce jar classic marinara/tomato sauce
- 2 cups water Fill the jar of pasta sauce with water
- 1 cup beef broth I use Orrington Farms bouillon granules
- 2 15-ounce cans dark red kidney beans
- 1 15-ounce can black beans
- 1 bay leaf
- 2 tablespoons brown sugar
Instructions
- In a stockpot, cook the ground beef, onion, and celery over medium heat until the meat is no longer pink. Drain the excess fat. Add the garlic, chili powder, cumin, and oregano; cook while stirring for another minute.
- Rinse the beans in a fine mesh strainer and add them to the pot. Add the tomatoes with chilis, tomato sauce, water, broth, bay leaf, and brown sugar. Stir well.
- Bring the mixture to a boil and then reduce the heat. Simmer uncovered for 30 minutes.
- Serve with desired toppings.
Instant Pot Instructions
- Using the saute setting, cook the ground beef, onion, and celery until the meat is no longer pink. Drain the excess fat. Add the garlic, chili powder, cumin, and oregano; cook while stirring for another minute. Turn off the pot.
- Rinse the beans in a fine mesh strainer and add them to the pot. Add the tomatoes with chilis, tomato sauce, water, broth, bay leaf, and brown sugar. Stir well.
- Put the cover on making sure the pressure valve is set to sealing. Set the manual setting to 15 minutes. Allow the pressure to release naturally for 10 minutes. Release the remaining pressure, remove the cover, and serve with desired toppings.
Slow cooker instructions
- In a stockpot, cook the ground beef, onion, and celery over medium heat until the meat is no longer pink. Drain the excess fat. Add the garlic, chili powder, cumin, and oregano; cook while stirring for another minute. Transfer to the slow cooker.
- Rinse the beans in a fine mesh strainer and add them to the pot. Add the tomatoes with chilis, tomato sauce, water, broth, bay leaf, and brown sugar to the slow cooker. Stir well.
- Cook on low for 6-8 hours or high for 3-4 hours. Serve with desired toppings.
Notes
Nutrition
- Gluten and Dairy Free Rice Krispie Treats - March 18, 2023
- Gluten-Free Chili {Allergy Friendly} - March 5, 2023
- Allergy Free Foods - February 7, 2023
Melissa says
This was the perfect dish to make for a family gathering. Two of our family members can’t have wheat and sometimes it’s tough to figure out what to make that will feed a crowd without a lot of special ingredients. The whole family loved this! And we loved the cornbread too!
Kristi Winkels, RDN, LD says
Awesome, Melissa! Thanks for your comment and rating!
Mary Ann says
I used this recipe omitting one can of kidney beans. I also cut back on the chili powder. It was delicious! For sharing this recipe!
Kristi says
Awesome! I'm so glad you liked it! 🙂
Anonymous says
I need an allergan free chili recipe but also no cumin /mustard as child has these allergies also. What substitute would you use for cumin? chili powder? and what amounts?
thank you
Kristi says
Hi!
I would just omit the cumin - it will still taste good without it. Enjoy!