Two years ago, I discovered that my daughter has gluten intolerance. The journey has not been easy, as I have had to spend time researching gluten-free diets. Though I have several cookers in my kitchen, I had to compile gluten free instant pot recipes. Why the Instant Pot? The reason is I find the pot extra beneficial. It is multipurpose as it can slow cook, steam, bake, dehydrate, and cook various dishes from breakfast to dinner.

Discover here five straightforward methods to cook gluten free Instant Pot recipes. These are steel-cut oats, chicken and soup rice, ground beef stew, chicken tikka masala, and more.

1. Gluten-Free Instant Pot Steel Cut Oats

Top on the list, Instant Pot gluten free recipes is steel-cut oats recipe. It is also the easiest to make. The dish is rich in antioxidants, minerals, vitamins, and fiber. Also, this is one of the gluten free dairy free Instant Pot recipes that helps in weight loss, lowering blood sugar levels. It also reduces other health risks such as coronary heart disease. Have a look;

Ingredients

• Steel-cut oats
• Water
• Milk (or dairy-free milk)
• Sweetener
• Fruit/nuts toppings

Steps

1. Cook steel-cut oats with a 1:4 oats-to-liquid ratio in the Instant Pot. 
2. Once ready, add sweeteners and toppings for a hearty breakfast.
3. Serve when hot.

Oats: Nutritional Value Per 100g

• Calories – 379 kcal 
• Vitamin B- 20% DV (Daily Value)
• Thiamine – 40% DV
• Pantothenic acid – 22% DV
• Manganese – 173% DV
• Phosphorus – 59% DV.

Note: Fruits and milk will add to the above nutritional content, depending on your choice.

2. Gluten-Free Instant Pot Chicken And Brown Rice Soup

Chicken is an excellent source of protein, calories, and fats. When you serve it with brown rice, you add more fiber lipids, vitamins, sugar, and carbs into your diet.

Ingredients

• Chicken
• Rice
• Vegetables
• Chicken broth
• Herbs
• Spices 

Steps

1. Slice your meat into your desired cuts.
2. Put it into the Instant pit.
3. Add broth, rice, and veggies.
4. Wait for the pot to release pressure.
5. Do not open the pressure release valve. Wait for a slow release (10-15 minutes).
6. Turn the pressure release valve to its “Venting” position to release any remaining pressure. 
7. Wait for the float valve to drop. In a dropping position, the float valve indicates that it’s safe to open the Instant Pot)

Congratulations on making a comforting chicken and rice soup by cooking chicken, brown rice, and vegetables in a flavorful broth in the Instant Pot.

Nutritional Value: Chicken (4 oz)

•  Total Fat – 5.7 g
• Dietary Fiber 0 
• Carb – 0 
• Sat. Fat – 2 g
• Trans Fat – 0  
• Sugars – 0 
• Cholesterol – 55.2mg
• Protein – 21.1 g

 Nutritional Value: Brown Rice 4 oz

• Carbs – 26.6 g
• Protein – 2.63g
• Sugar – 0.68g
• Energy – 216.45 kcal
• Fiber – 2g
•  Potassium – 90mg
• Polyunsaturated Fat – 0.336 g
• Monounsaturated Fat – 0.34 g
• Cholesterol – 0
• Saturated Fat – 0.187g
• Total Fat – 0.9 4g
• Sodium -1mg 
• Calcium – 11mg 
• Iron – 0.6mg 
• Vitamin A – 0mcg 
• Vitamin C – 0mg 

Note: Vegetables and other additives add more nutritional value. Their values depend on the type of veggies and herbs.

3. Gluten-Free Instant Pot Spiced Ground Meat And Kidney Beans Chili

This recipe is a mixture of ground meat of your choice and kidney beans. Depending on your desire, you can use beef or turkey.

Ingredients

• Ground meat (beef or turkey)
• Onions
• Bell peppers
• Kidney beans
• Tomatoes
• Chili seasoning
• Spices of your choice

Steps

1. Soak beans and boil them.
2. Slice your beef/turkey to your preference.
3. Brown the meat and sauté vegetables in the Instant Pot
4. Add beans, tomatoes, chili, and spices to make a hearty chili.

Nutritional Value: Kidney Beans (100g)

• Protein – 8.7
• Calories – 127 kcal 
• Water – 67%
• Sugar- 0.3 g
• Carbs – 22.8 g 
• Fiber – 6.4 g 
• Fat – 0.5 g 
• Vitamins and minerals – Iron, copper, folate, molybdenum, vitamin K1, and potassium.

Ground Beef (4 Oz): Nutritional Value

• Protein – 24.19 g
• Total lipid (fat) – 5.65 g
• Carbohydrate – 0
• Energy – 154.81kcal
• Sugars – 0

Ground Turkey (4 oz): Nutritional Value

• Protein – 22.44 g
• Total lipid (fat) – 10.78g
• Carbohydrate – 0
• Energy – 192.7 kcal
• Sugars – 0

Note: Tomatoes, bell peppers, chili, onions, and other ingredients add more nutritional value to your meal.

4. Gluten-Free Instant Pot Beef Stew

Beef is typical in most homes. You can roast it or make a stew to serve with rice, bread, or mashed green bananas. This meal is very nutritious for invalids, children, older people, and any other family member.

Ingredients

• Cubed beef  
• Potatoes
• Carrots
• Onions
• Garlic
• Beef broth
• Corn starch
• Bay leaf
• Boiled peas (optional)

Steps

1. Brown your meat in the Instant Pot.
2. Sauté garlic and onion.
3. Add the beef broth and stir. Ensure that you scrape the bottom with a wooden spoon to prevent sticking. 
4. Add the other ingredients, but avoid stirring.  
5. Set your Instant Pot on high and cook your gluten free Instant Pot beef stew for 35 minutes.
6. Wait for the pressure to release naturally. 
7. Open the pit and remove the bay leaf. Discard it.
8. Prepare the cornstarch with water, add it to the pot, and stir.
9. Add the peas (optional).  
10. Serve your gluten free beef stew with rice, tubers, or any other starch you choose.

Nutritional Value: Beef 4 oz

• Protein – 24.19 g
• Total lipid (fat) – 5.65 g
• Carbohydrate – 0
• Energy – 154.81kcal
• Sugars – 0

Note: all the other ingredients have different nutritional facts. The more you add, the more the value.

5. Gluten-Free Instant Pot Risotto

You can also explore gluten free instant pot Risotto! This recipe ensures the delicacy comes out of the pot creamy, well-cooked, and flavorful. 

Ingredients

• Arborio rice
• Chicken 
• Vegetable broth
• White wine (optional)
• Parmesan cheese (optional)
• Mushrooms or asparagus.
• Parsley

Steps

1. Saute the onions in the olive oil. They should be soft and not brown.
2.  Add your chicken and cook on the saute setting. Cook all sides. 
3.  Add in the Arborio rice. Stir for two or until the rice turns opaque.
4. Add your white wine(optional) and let the mixture cook for 3-4 minutes.
5. Add the vegetable broth and garlic. Stir and cook on High Pressure for about five minutes. 
6. At the end of the cooking time, your Instant Pot will release the pressure. Wait a few minutes before opening the pot, then stir your dish. 
7. Add the parmesan chees and asparagus/mushrooms and cook for two more minutes until asparagus/mushrooms are soft. 
8. Add parsley and stir.
9. Serve when hot.  

Nutritional Value: Chicken (4 Oz):

• Total Fat – 5.7 g
• Dietary Fiber 0 
• Carb – 0 
• Sat. Fat – 2 g
• Trans Fat – 0  
• Sugars – 0 
• Cholesterol – 55.2mg
• Protein – 21.1 g

Nutritional Value: Arborio Rice (4oz)

• Fat – 0 g
• Proteins – 3 g
• Carbs –  35 g
• Sugar – 1 g
• Fiber – 1 g
• Saturated fat  – 0
• Cholesterol – 0

Notes: 

•  You can make creamy and flavorful risotto in the Instant Pot by sautéing rice and gradually adding the white whine until it cooks well.
• Mushroom/asparagus, cheese, vegetable broth, parsley, and white wine have different nutritional values that add to your meal. You can opt out of wine as it adds alcohol to your food.