When it comes to quick, easy, and delicious meals, the Instant Pot is a game-changer. For those of us following a gluten-free lifestyle, it opens up a world of possibilities without compromising on flavor or convenience. From hearty soups to tender roasts, this versatile kitchen gadget makes creating gluten-free dishes a breeze.
We love how the Instant Pot simplifies meal prep while locking in all those rich, comforting flavors. Whether you’re tackling a busy weeknight or planning a cozy dinner, these gluten-free recipes are perfect for any occasion. Plus, they’re packed with wholesome ingredients, so you can feel good about every bite.
Instant Pot Recipes Gluten Free
Transitioning to a gluten-free lifestyle doesn’t have to mean sacrificing flavor or variety. With the Instant Pot, we can whip up quick, flavorful meals that cater to gluten-free needs. Below, we’ll guide you through a few step-by-step recipes and tips to simplify the process.
1. Instant Pot Gluten-Free Chicken and Rice Soup
This comforting dish is not only hearty but comes together in under 30 minutes thanks to the Instant Pot. Here’s how to make it:
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 cup carrots, sliced
- 1 cup celery, sliced
- 1 cup jasmine rice (ensure it’s gluten-free certified)
- 8 cups chicken broth (check the label for gluten-free)
- 2 cups shredded cooked chicken
- 1 teaspoon dried thyme
- 1 teaspoon salt (adjust to preference)
- 1/2 teaspoon ground black pepper
- Fresh parsley for garnish
Instructions
- Set the Instant Pot to Sauté mode. Heat the olive oil, then add diced onion, garlic, carrots, and celery. Cook for about 5 minutes, stirring occasionally, until vegetables are softened and fragrant.
- Add jasmine rice, chicken broth, shredded chicken, thyme, salt, and pepper. Stir to combine.
- Secure the lid and set the vent to Seal. Cook on Manual High Pressure for 8 minutes.
- Once the cooking time is up, allow the pressure to release naturally for 5 minutes, then carefully quick-release any remaining pressure.
- Open the lid, stir well, and adjust seasoning if needed. Garnish with fresh parsley before serving.
2. Gluten-Free Instant Pot Spaghetti Squash with Marinara
Perfect for low-carb lovers, this gluten-free option delivers a satisfying pasta-like experience.
Ingredients
- 1 medium spaghetti squash (about 3 pounds)
- 1 cup water
- 2 cups gluten-free marinara sauce
- 1/2 teaspoon salt
- Fresh basil or parsley for garnish
Instructions
- Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Pour 1 cup of water into the Instant Pot. Place the trivet inside and set both squash halves cut-side up on the trivet.
- Secure the lid and cook on Manual High Pressure for 7 minutes.
- Quick-release the pressure and carefully remove the squash. Use a fork to scrape the flesh into spaghetti-like strands.
- Warm the marinara sauce in a saucepan or microwave. Serve the squash with marinara sauce drizzled on top, seasoned with salt, and garnished with fresh basil.
Tip: Label-Reading for Gluten-Free Ingredients
When preparing Instant Pot gluten-free recipes, always double-check ingredient labels. Common offenders like soy sauce, broth, or spice mixes may contain hidden gluten. Opt for certified gluten-free products to ensure safety and flavor consistency.
Cooking Times at a Glance
Here’s a handy reference table for cooking gluten-free staples in the Instant Pot:
| Ingredient | Pressure-Cooking Time | Release |
|---|---|---|
| Quinoa | 1 minute | Natural (10 min) |
| White Rice | 3 minutes | Natural (10 min) |
| Sweet Potatoes (whole) | 15 minutes | Natural (15 min) |
| Dried Lentils | 9 minutes | Quick Release |
These times ensure perfect results every time without guesswork!
With the Instant Pot, preparing bold, flavorful gluten-free meals becomes an effortless task we all can enjoy.
Ingredients
When preparing our Instant Pot Gluten-Free Chicken and Rice Soup and Gluten-Free Instant Pot Spaghetti Squash with Marinara, we focus on using wholesome, naturally gluten-free ingredients. Below is a detailed breakdown of what you’ll need for each recipe. Always ensure you check ingredient labels to confirm they are certified gluten-free.
Instant Pot Gluten-Free Chicken and Rice Soup
- 2 tablespoons olive oil
- 1 pound boneless skinless chicken breasts (diced into bite-sized pieces)
- 1 medium onion (chopped finely)
- 2 medium carrots (peeled and sliced into thin rounds)
- 2 celery stalks (diced)
- 2 garlic cloves (minced)
- 1 cup long-grain white rice (rinsed thoroughly)
- 6 cups gluten-free chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 1 bay leaf
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Optional: Fresh parsley (chopped, for garnish)
Gluten-Free Instant Pot Spaghetti Squash with Marinara
- 1 medium spaghetti squash (around 3–4 pounds)
- 1 cup water
- 2 cups marinara sauce (ensure it’s gluten-free)
- 1 tablespoon olive oil
- 2 garlic cloves (thinly sliced)
- 1 teaspoon Italian seasoning
- ½ teaspoon red pepper flakes (optional, for a hint of heat)
- Salt and pepper to taste
- Grated Parmesan cheese or nutritional yeast (optional, for serving)
Quick Reference Cooking Times for Gluten-Free Staples in Instant Pot
For gluten-free cooking, it’s essential to know accurate timings. Here’s a quick reference chart to help:
| Ingredient | Cook Time (High Pressure) | Notes |
|---|---|---|
| White Rice | 4–6 minutes | Rinse thoroughly before adding. |
| Quinoa | 1 minute | Use a 1:1.25 ratio of quinoa to water. |
| Spaghetti Squash | 7–8 minutes | Cut in half lengthwise or pierce skin. |
| Chicken Breasts | 8–10 minutes | Ensure internal temperature is 165°F. |
These ingredients create a flavorful base for our gluten-free Instant Pot recipes, ensuring every dish is both delicious and safe for a gluten-free lifestyle.
Tools And Equipment
To create these delicious Instant Pot gluten-free recipes, having the right tools and equipment is essential for efficiency and ease. Let’s break down the tools we recommend:
1. Instant Pot (6-Quart or Larger)
The star of the show is, of course, the Instant Pot. We suggest a 6-quart model or larger, as it’s versatile enough to handle most gluten-free recipes like soups, stews, or grains. Look for a model with multiple functions, including a sauté option, for added convenience.
2. Steaming Rack
A steaming rack is often included with the Instant Pot and is vital for recipes like spaghetti squash to keep it elevated from the liquid. This ensures proper steaming without making the squash soggy.
3. Glass or Silicone Lid
For dishes that require slow cooking or sautéing, a tempered glass lid or silicone lid comes in handy. They make monitoring and finishing recipes easier when the pressure cooking stage is complete.
4. Measuring Tools
Accurate measurements are key for gluten-free recipes. Keep the following nearby:
- Measuring cups for liquids and dry ingredients.
- Measuring spoons for spices and seasonings, ensuring proper flavor balance.
5. Mixing Bowls
We recommend at least two mixing bowls for preparing and organizing ingredients like diced vegetables, whisked eggs, or pre-rinsed rice.
6. Silicone Spatula and Tongs
To stir or serve directly from the Instant Pot, a heat-resistant silicone spatula is ideal. Pair it with silicone-coated tongs, perfect for tossing spaghetti squash or scooping chicken and vegetables without damaging the non-stick insert.
7. Sharp Chef’s Knife and Cutting Board
A sharp chef’s knife is crucial for chopping vegetables and proteins evenly. Use a dedicated gluten-free cutting board to prevent cross-contamination in your recipes.
8. Gluten-Free Ingredient Storage Containers
We suggest airtight containers for storing certified gluten-free staples like rice, quinoa, or flours. Label them to avoid mix-ups in your pantry.
Helpful Time and Temperature Chart (for Gluten-Free Staples in the Instant Pot)
| Ingredient | Cooking Time in Instant Pot | Additional Tips |
|---|---|---|
| White Rice | 4-6 minutes | Use a 1:1 water-to-rice ratio for fluffier grains. |
| Quinoa | 1 minute | Add a pinch of salt to enhance the nutty flavor. |
| Spaghetti Squash | 7-8 minutes | Cut into halves and place cut side up on the steaming rack. |
| Chicken Breasts | 6-8 minutes | Ensure liquid fully covers the chicken for tender results. |
Directions
Let’s dive into the step-by-step process of creating flavorful gluten-free meals in the Instant Pot. These instructions ensure flawless results every time.
Prep
- Prepare your ingredients: Wash and dice vegetables, trim excess fat from chicken, and measure out all seasonings and liquids.
- For the Gluten-Free Chicken and Rice Soup:
- Dice 1 medium onion, 2 celery stalks, and 2 medium carrots into bite-sized pieces.
- Rinse 1 cup of long-grain white rice thoroughly under cold water.
- Pat dry 1 pound of boneless skinless chicken thighs.
- Ensure your chicken broth is certified gluten-free.
- For the Gluten-Free Spaghetti Squash with Marinara:
- Cut the spaghetti squash in half lengthwise and remove the seeds.
- Spritz the squash lightly with oil and season with salt.
- Ensure your marinara sauce is gluten-free.
Cook
Gluten-Free Chicken and Rice Soup
- Set the Instant Pot to Sauté mode. Add 1 tablespoon of olive oil and heat for 1 minute.
- Add the prepared onion, celery, and carrots. Stir for 3-4 minutes until softened.
- Add the chicken thighs, season with ½ teaspoon of salt, ¼ teaspoon of black pepper, and ½ teaspoon of dried thyme.
- Pour in 4 cups of gluten-free chicken broth. Add the rinsed rice.
- Close the lid. Set the Instant Pot to Pressure Cook (High) and adjust the timer to 12 minutes.
- Allow the pressure to release naturally for 10 minutes, then carefully perform a quick release.
Gluten-Free Spaghetti Squash with Marinara
- Place the steaming rack into the Instant Pot, followed by 1 cup of water.
- Place the squash halves cut-side up on the rack.
- Close the lid and set the Instant Pot to Pressure Cook (High) for 7 minutes.
- Perform a quick release when cooking is complete.
| Dish | Pressure Cooking Time | Natural Release | Quick Release |
|---|---|---|---|
| Gluten-Free Chicken and Rice | 12 minutes | 10 minutes | Yes |
| Spaghetti Squash with Marinara | 7 minutes | No | Yes |
Assemble
- For the soup:
- Remove the chicken thighs and shred them using forks. Return the shredded chicken to the pot, stir, and ensure everything is heated through.
- Taste and adjust the seasonings to your preference.
- Serve warm with a sprinkle of fresh parsley if desired.
- For the spaghetti squash:
- Carefully scrape the flesh of the cooked squash with a fork to create spaghetti-like strands.
- Plate the squash and spoon warm marinara sauce over the top.
- Garnish with grated Parmesan (optional) or fresh basil.
Make-Ahead Instructions
Preparing Instant Pot gluten-free recipes ahead of time is a practical way to save time and enjoy stress-free meals. Here’s how we can efficiently manage make-ahead prep for both the Instant Pot Gluten-Free Chicken and Rice Soup and the Spaghetti Squash with Marinara:
1. Prepping Ingredients
- Chicken and Rice Soup: Chop vegetables (carrots, celery, onions) and store them in an airtight container. Dice the chicken into bite-sized pieces and refrigerate or freeze in a labeled freezer bag. Measure out rice and keep it in a separate container. Ensure all packaged ingredients like chicken broth are within easy reach.
- Spaghetti Squash with Marinara: Halve and seed the spaghetti squash ahead of time. Wrap each half tightly with plastic wrap and refrigerate for up to 2 days. Pre-measure marinara sauce and seasonings, then store them together for streamlined prep.
2. Freezing Components
For longer storage, we can utilize freezer-friendly techniques:
- For Soup: Combine diced chicken, vegetables, uncooked rice, and seasonings in a freezer-safe bag. Seal and freeze flat. When ready to cook, directly add the frozen mixture to the Instant Pot with the broth. Adjust pressure cooking time slightly to account for the frozen ingredients.
- For Spaghetti Squash: Cook the spaghetti squash in the Instant Pot, allow it to cool, and scrape out the strands. Store the strands in a freezer container. Marinara sauce can also be portioned and frozen in separate containers.
3. Cooking Time Adjustments
When cooking frozen components in the Instant Pot, pressure cooking time will slightly increase. Below is a quick guide for reference:
| Frozen Component | Additional Time |
|---|---|
| Chicken (small diced pieces) | 3-5 minutes more |
| Vegetables (mixed) | No additional time needed |
| Cooked Spaghetti Squash | Heat using Sauté mode |
4. Storage Tips
- Ensure any prepared ingredients or fully cooked meals are stored in airtight containers or freezer-safe bags to maintain freshness.
- Label each container with the recipe name, date, and any reheating instructions.
- We recommend using silicone storage bags for an eco-friendly option.
Tips For Gluten-Free Cooking In An Instant Pot
Cooking gluten-free meals in an Instant Pot is a game-changer for simplicity and flavor. However, ensuring safe and delicious outcomes requires extra care. Follow these essential tips for foolproof gluten-free cooking with your Instant Pot.
1. Check Labels and Ingredients
The most important step in gluten-free cooking is verifying that all ingredients, including spices, broths, and sauces, are certified gluten-free. Hidden gluten can lurk in the most unsuspecting items like soy sauce or bouillon cubes. We recommend keeping your pantry stocked with trusted brands of gluten-free staples.
2. Avoid Cross-Contamination
To maintain a safe cooking environment, dedicate utensils, a silicone spatula, and a steaming rack exclusively for gluten-free recipes. Clean your Instant Pot thoroughly by checking corners of the sealing ring, lid, and inner pot to ensure no traces of gluten from other meals remain.
3. Utilize the “Saute” Function
The saute setting is ideal for building layers of flavor in gluten-free recipes, like browning proteins or caramelizing vegetables. This step enhances the taste of the dish, especially in soups and stews. Remember to deglaze the pot with broth or water to prevent burning during pressure cooking.
4. Adjust Cooking Times for Gluten-Free Grains
Cooking gluten-free staples like rice, quinoa, or polenta requires precise timings. The Instant Pot simplifies this process for perfectly fluffy results. Use the table below as a quick reference guide for gluten-free grains and starches:
| Ingredient | Cooking Time (Pressure Cook) | Water to Grain Ratio |
|---|---|---|
| White Rice | 4-6 minutes | 1:1 |
| Brown Rice | 22-25 minutes | 1:1.25 |
| Quinoa | 1 minute (plus natural release) | 1:1 |
| Polenta (Cornmeal) | 7-9 minutes | 1:4 |
5. Use Gluten-Free Thickeners
For soups, stews, or gravies, swap traditional wheat-based thickeners with arrowroot powder, tapioca starch, or cornstarch. Mix these with a bit of water before adding them to the Instant Pot during the saute phase for lump-free thickening.
6. Cook in Layers for Pasta Dishes
When making gluten-free pasta recipes, assemble the ingredients in layers instead of stirring everything together. For example, layer uncooked pasta over sauce and top with additional liquid. This technique prevents the delicate pasta from breaking apart and ensures even cooking.
7. Test Texture with Quick or Natural Release
Pressure release methods can alter the texture of your gluten-free dishes. For delicate ingredients like quinoa or pasta, use the quick release method to avoid overcooking. Use natural release for meats, rice, or beans to ensure they are tender and infused with flavor.
8. Batch Prep for Busy Days
Leverage your Instant Pot for batch cooking gluten-free staples. Cook chicken breasts, vegetables, or grains in larger quantities and store them for future meals. Make use of airtight containers or eco-friendly silicone bags to keep ingredients ready-to-eat and fresh.
By following these tips, we can create an array of bold, satisfying, and safe gluten-free Instant Pot meals with ease.
Conclusion
The Instant Pot truly transforms gluten-free cooking into a seamless and rewarding experience. With its efficiency and versatility, we can create wholesome, flavorful meals that cater to our dietary needs without sacrificing taste or convenience. By equipping ourselves with the right tools, ingredients, and techniques, we unlock endless possibilities for stress-free meal prep.
Whether it’s a hearty soup, a veggie-packed dish, or perfectly cooked grains, the Instant Pot makes it all possible. Let’s embrace this kitchen powerhouse to simplify our routines and enjoy delicious gluten-free dishes that bring joy to every table.
Frequently Asked Questions
What makes the Instant Pot ideal for gluten-free cooking?
The Instant Pot allows for quick and consistent cooking while preserving the natural flavors of gluten-free ingredients. Its versatility makes it easy to prepare staples like rice, quinoa, and chicken, while avoiding cross-contamination when cleaned properly. It’s perfect for busy schedules and ensures flavorful meals with minimal effort.
Can I cook pasta in the Instant Pot without breaking it?
Yes! To prevent gluten-free pasta from breaking, layer it evenly and avoid stirring before cooking. Use sufficient liquid, follow specific cooking times, and perform a quick pressure release to maintain texture.
How do I avoid hidden gluten in recipes?
Always check ingredient labels for “certified gluten-free.” Pay special attention to items like sauces, broths, and seasonings, as they may contain hidden gluten. Opt for trusted brands that clearly label their gluten-free status.
What are some easy gluten-free meals I can make in the Instant Pot?
You can try dishes like Gluten-Free Chicken and Rice Soup or Spaghetti Squash with Marinara. These recipes are quick, delicious, and made with wholesome, certified gluten-free ingredients, making them perfect for any meal.
How can I prep meals ahead of time using the Instant Pot?
Prep and chop ingredients like vegetables or proteins in advance. Store components in airtight containers or freeze portions for later use. When ready, you can directly cook frozen ingredients in the Instant Pot, adjusting the cooking time slightly.
What tools do I need for gluten-free Instant Pot recipes?
Basic tools include a 6-quart or larger Instant Pot, steaming racks, glass or silicone lids, mixing bowls, measuring utensils, a chef’s knife, and a silicone spatula. For storage, use airtight containers or silicone storage bags.
How should I store leftovers from gluten-free Instant Pot meals?
Store leftovers in airtight containers or silicone storage bags to keep them fresh. Refrigerate for up to 3-4 days or freeze for longer storage. Reheat in the Instant Pot or on the stovetop for best results.
What tips can improve gluten-free cooking in the Instant Pot?
Use the sauté function to build flavor, check cooking times for gluten-free grains, use thickeners like cornstarch or arrowroot, and prevent cross-contamination by thoroughly cleaning your Instant Pot accessories. Batch-prepping ingredients can also save time.
How can I achieve the perfect texture for gluten-free grains in the Instant Pot?
Follow precise cooking times and use the quick or natural pressure release method, depending on the grain type. Refer to a cooking time chart for accurate results, ensuring grains like rice and quinoa maintain their texture.
Is the Instant Pot safe for cooking gluten-free meals if I share my kitchen with gluten-eaters?
Yes! To ensure safety, clean the Instant Pot thoroughly after each use, focusing on the sealing ring, lid, and inner pot to remove potential gluten residues. Consider having a separate sealing ring for gluten-free cooking to avoid cross-contamination.