Cozy Gluten Free Chili (Easy, Dietitian Approved!)
This gluten free chili is exactly what I want bubbling on my stove on a cool evening — hearty pinto and black beans, sweet Italian chicken sausage (or plant-based swap!), and a rich tomato base that makes the whole kitchen smell divine!
It’s the kind of weeknight dinner that comes together fast, tastes even better the next day, and leaves you feeling full and happy, without that heavy, weighted-down feeling. And yes… we’re loading it up with toppings, because half the fun of chili is what you put on it. Am I right?!
As a dietitian, I love chili not only for the flavor and versatility but also for the nutritional power punch it brings. Beans for gut health and brain health. Antioxidant-rich tomatoes. Spices that warm you from the inside out and support your metabolism.
If you’ve been craving a nourishing, no-fuss dinner, let’s make this!
Why You’ll Love This Gluten Free Chili
1. It’s Naturally Gluten Free and Nutrient-Rich
Most chili recipes (including this one) are naturally gluten free, making them a safe choice for anyone avoiding gluten. Here’s the bonus: this recipe also delivers
- Plant-based fiber from beans (gut health win!)
- Lycopene from tomatoes (a powerful antioxidant for healthy aging)
- Protein for steady energy and muscle support
Dietitian tip: If you love chili but have trouble digesting it (you’re not alone!), I highly recommend giving it a try with FODZYME digestive enzyme. Let me know if it helps!
2. Variations to Fit Your Dietary Preferences
- Vegetarian/Vegan: Skip the meat and double the beans or add lentils.
- Paleo: Swap beans for extra veggies like zucchini, mushrooms, or sweet potatoes.
3. Weeknight Friendly
- A well-stocked pantry means you can make this gluten free chili without a grocery store run.
- No sausage? Use ground turkey, beef, or a plant-based meat.
- No tomato sauce? Toss in marinara and call it Italian chili!
4. Comfort in a Bowl
Capsaicin from chili peppers can boost endorphins. Hello, mood lift! And for me, chili is always tied to cozy family dinners, ski trip memories, and the ahhh moment when you curl up with a steaming bowl.
In other words, chili is the ultimate comfort food, and what better reason to eat it than that?!
Dietitian Nutrition Notes
- One serving of chili (without toppings) has approximately 420 calories, 27 grams of protein, 12 grams of fiber, and only 4 grams of saturated fat.
- Special diets: Gluten free, MIND diet, DASH diet, and high protein.
P.S. Craving more chili? Try my Sweet and Smoky Turkey Chili. Yum!
Pro Tips for the Best Gluten Free Chili
- Boost the veggies: Toss in spinach at the end for extra greens.
- Make it ahead: Chili flavors deepen overnight, so leftovers = even better.
- Topping game strong: Avocado, Greek yogurt (or dairy-free yogurt), shredded cheese, fresh cilantro, pumpkin seeds.
Easy Gluten Free Chili Recipe
Ingredients
- 2 teaspoons high oleic expeller pressed sunflower oil
- 1 1/2 pounds sweet Italian chicken sausage
- 1 small sweet onion, or 1/2 large onion, finely chopped
- 2 cloves garlic, minced
- 14.5 oz can chopped or diced tomatoes
- 8 ounces tomato sauce
- 3 tablespoons tomato paste
- 1/2 to 3/4 cup vegetable broth, or chicken broth.
- 15 ounce can black beans
- 15 ounce can pinto beans
- 3 tablespoons chili powder
- 1 teaspoon ground cumin
- Salt and fresh ground black pepper to taste
- Optional toppings, See the recipe notes.
Instructions
- Heat oil in a large saucepan or dutch oven over medium heat. Removed casings from sausage, add to pan and cook until sausage is no longer pink (~7-10 minutes). Removed sausage from pan into a small bowl using a slotted spoon, and set aside.
- Add chopped onion and mined garlic to pan with meat drippings, and stir until onion is tender.
- Return cooked sausage to pan and add beans, diced tomatoes, tomato sauce, and tomato paste. Add 1/2 cup broth and stir in with other ingredients. Add an additional 1/4 cup if more liquid is desired.
- Add spices and salt and pepper to taste, then turn heat down to low and simmer for ~ 20 minutes.
- Divide in to 6 bowls and garnish with toppings of choice.
Notes
Make it your own! Easy ingredient swaps & substitutions:
- Optional Toppings: Chopped onion, grated cheddar cheese, chopped avocado, chopped cilantro, sour cream, or Greek yogurt.
- Omit meat for a vegetarian version
- Omit meat and cheese for a vegan version & add extra veggies {butternut squash, sweet potatoes, fresh or frozen corn, pumpkin, chopped peppers, etc.}
- Add additional varieties of beans and/or lentils; stir in cooked whole grains such as sorghum, rice, millet, buckwheat, or quinoa.
- Have fun experimenting!
Nutrition
Let’s Chat! What’s your favorite chili topping combo? Are you team “all the beans” or “no beans allowed”?