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Gluten-free Chilli Con Carne Recipe – BEST EVER! (dairy free, low FODMAP option)

Gluten-free chilli con carne recipe – the ULTIMATE comfort food that nobody needs to miss out on. It’s Coeliac-friendly, dairy-free and wheat-free. See the FAQ section for advice on how to make this low FODMAP too.

Gluten-free chilli con carne recipe? Thought it was naturally gluten-free? Well, not necessarily – if you buy your average chilli con carne packet mix it will almost always contain that dreaded wheat flour. So I thought I’d dedicate an entire post to making my own from scratch – no packet mix required, but it’s just as easy as using one!

Gluten-free Chilli Con Carne Recipe - BEST EVER! (dairy free, low FODMAP option)

When I was growing up, a chilli con carne always meant going to the cupboard and grabbing a sachet of chilli con carne spice blend.

But spoiler alert: these almost always contain wheat. Of course, though I’d made chilli con carne a billion times, I had no idea what else was in that little packet (apart from wheat) when I first had to go gluten-free!

Fast-forward a decade and after a few adjustments, I’ve been using my own chilli con carne spice blend for years and years now. And I think it might even taste better than when I used those little sachets!

So I thought it was about time that I shared it with you all. Here’s a few reasons why you need to make this if you weren’t convinced already… πŸ‘‡πŸ»

Why make my gluten-free chilli con carne?

  • It’s the ultimate comfort food that’s so incredibly easy to make from scratch with simple ingredients.
  • It tastes absolutely out of this world – mildly spicy with that distinctive flavour you can’t beat.
  • Muggles will happily eat this any day of the week… it’s only a little gluten-free flour that we need to swap here!
  • This recipe is totally dairy-free – see the FAQ section on how to make it low FODMAP, vegan or vegetarian.
  • No packet mix required!

Gluten-free Chilli Con Carne Recipe - BEST EVER! (dairy free, low FODMAP option)

So, what does my gluten-free chilli con carne taste like?

It’s the ULTIMATE comfort food on a plate. It’s warming, mildly spicy with a lovely, thick tomato sauce with hints of red pepper all the harmonious flavours of my homemade spice blend.

And of course, who could forget all that lovely, tender, flavoursome beef mince, alongside perfectly cooked veg that just melts in your mouth?

Serve up with rice or on top of potato wedges and thank me later!

Here’s everything you’ll need for this recipe, keep scrolling until you see the recipe card for the measurements and method πŸ‘‡πŸ»

Gluten-free chilli con carne recipe: Ingredients

For the spice blend

  • oregano
  • cumin
  • smoked paprika
  • chilli powder
  • dried chilli flakes
  • brown sugar
  • gluten-free plain flour
  • salt and pepper

Everything else

  • garlic infused oil
  • red pepper
  • courgette (optionally replace with a diced onion if you can tolerate it)
  • minced beef
  • gluten-free beef stock cube
  • canned chopped tomatoes
  • tomato puree
  • canned kidney beans
  • dried bay leaves

To serve

  • Spring onions, chopped
  • Extra mature cheddar cheese, grated (use dairy-free if necessary)
  • Long-grain rice or potato wedges

Gluten-free Chilli Con Carne Recipe - BEST EVER! (dairy free, low FODMAP option)

So I thought I’d kick things off with a little frequently asked questions section – if you just want the recipe, then keep scrolling.

But I’ve thrown in some tips here that will be really helpful if this is your first time making this, or you want to adapt it. So here they are!

Gluten-free chilli con carne recipe: Frequently asked questions

Is chill con carne gluten-free?

Not always! Most chilli con carne packet mixes out there contain wheat flour as an ingredient. This means it is NOT safe for those on a gluten-free diet.

However, my recipe is just as easy as using a packet mix. But instead, I’ll show you how to make your own from a few simple herbs and spices. So yes, this chilli con carne recipe is gluten-free!

Bear in mind that minimising cross-contamination is hugely important if you’re Coeliac or making this for someone who is. Here’s some tips from Coeliac UK on minimising the risk of cross contamination.

Also, make sure that all ingredients used don’t have any gluten-containing ingredients. Then make that that they also don’t have a ‘may contain’ warning for gluten, wheat, rye, barley, oats (which aren’t gf), spelt and khorasan wheat (aka Kamut).

Here’s some more info from Coeliac UK on identifying safe gluten-free products. Double check your sprinkles to make sure they’re gf too.

Can I make your gluten-free chilli con carne recipe dairy free?

It is dairy-free! If you choose to top your gluten-free chilli con carne with cheese, just make sure it’s dairy-free too.

Can I make your gluten-free chilli con carne recipe vegetarian or vegan?

You can happily substitute the beef mince for canned lentils, just make sure you add these when you add your kidney beans.

Oh and don’t forget to use a veggie/vegan stock cube instead of a beef stock cube and dairy-free cheese, if using.

You’re also welcome to use your favourite ‘meat-replacement’ mince here too.

Is your gluten-free chilli con carne recipe nut-free?

Yep, this is a nut-free recipe as far as ingredients go, BUT make sure you check the ingredients label on ALL the products you use just to be safe.

Even if the products don’t contain nuts, they may have a ‘may contain nuts’ warning due to being produced in a factory that handles nuts.

You can never be too careful so always read the labels on everything first.

Is your gluten-free chilli con carne recipe low FODMAP?

This recipe is easily adaptable for the elimination phase of the low FODMAP diet. Here’s what you need to do:

If you make those changes, slightly less than one quarter of the finished dish is a safe low FODMAP serving size. 

Gluten-free Chilli Con Carne Recipe - BEST EVER! (dairy free, low FODMAP option)

Can I use turkey mince instead of beef mince?

Of course! I would recommend using turkey thigh mince as turkey breast mince is liable to dry out during the reasonable length cooking time.

We often make this with turkey thigh mince and it’s great!

Can I use lean beef mince in your gluten-free chilli con carne recipe?

Of course! Any beef mince works perfectly no matter what percentage of fat it contains.

Can I use different veg in your chilli con carne recipe?

Of course – the red pepper is the only one that’s essential as it actually adds a distinctive flavour that creates that unmistakbale chilli con carne taste.

However, the courgette can happily be substituted for an onion, if you can tolerate it.

Both Mark and I are intolerant to onion, hence why we use that instead.

What should I serve gluten-free chilli con carne with?

You can happily serve with up with some freshly cooked, long-grain rice or my potato wedgesspicy baked potato wedges.

As I don’t use onion in my recipe, I like to throw on some freshly chopped spring onions on top at the end.

A little grated extra mature cheddar sprinkled on at the end goes a long way too.

But you can also serve this up on a baked potato too – it’s awesome!

Can I cook this in a slow cooker?

Yes! After adding your spice blend and cooking until fragrant, transfer the whole lot to the slow cooker. Then continue the recipe as normal.

Whack the slow cooker on for 6-8 hours on low, remembering to add the kidney beans about 30-40 minutes before serving.

How long can I keep your gluten-free chilli con carne for?

It’ll happily last for 2-3 days in the fridge once cooled, but if you want to keep it any longer than that, I’d recommend freezing it as soon as possible.

You can happily reheat this in the microwave until piping hot in the middle.

Can I freeze your gluten-free chilli con carne?

Yes! Allow to fully cool before freezing, of course.

You might want to do what I do and freeze it in individual portions in separate airtight containers. That way you won’t need to defrost the entire thing, when you might not eat it all.

Plus, it’ll defrost quicker! Simply defrost in the fridge for 24 hours, then reheat in the microwave until piping hot in the middle.

Gluten-free Chilli Con Carne Recipe - BEST EVER! (dairy free, low FODMAP option)

How spicy is your gluten-free chilli con carne recipe?

With all my recipes, I tend to go for a mild-medium spicyness to suit everyone. Plus, that’s what we prefer.

However, if you’re really adverse to spicy food, simply omit the dried chilli flakes. If you like a proper spicy chilli, double it! πŸ”₯

Gluten-free chilli con carne recipe: Method

Ok, so here’s a printable version of my gluten-free chilli con carne recipe. Please remember to give it 5 stars if you tried it and enjoyed it as it helps people know it’s worth trying too! ⭐️ Feel free to leave your written reviews in the comments below this post.

Gluten-free Chilli Con Carne Recipe - BEST EVER!

Gluten-free chilli con carne recipe - no packet mix required! You wouldn't believe how easy this is to make, or that it's Coeliac-friendly and wheat-free too. See the FAQ section above for advice on how to make this recipe low FODMAP.
Keyword chilli con carne, gluten-free chilli con carne recipe, gluten-free recipes
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Calories 550kcal
Author Becky Excell


For the spice blend:

  • 2 tsp oregano
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • 1 tsp chilli powder
  • 1/2 tsp dried chilli flakes add if you like a little more spice
  • 1/2 tsp brown sugar
  • 3 tbsp gluten-free plain flour
  • 1/2 tsp salt
  • 1/2 tsp pepper

Everything else:

  • 2 tbsp garlic infused oil for frying
  • 1 red pepper chopped into big chunks
  • 1 courgette chopped into big chunks (optionally replace with a diced onion if you can tolerate it)
  • 500 g minced beef
  • 1 gluten-free beef stock cube mixed with 165ml of boiling water
  • 400 g canned chopped tomatoes
  • 3 tbsp tomato puree
  • 250 g canned kidney beans drained
  • 2 dried bay leaves

To serve:

  • Spring onions chopped
  • Extra mature cheddar cheese grated (use dairy-free if necessary)
  • Long-grain rice or potato wedges


  • In a small, dish add everything for your spice blend and mix together until well-combined.
  • In a large pan, add 2 tbsp of garlic-infused oil and place over a medium heat. Fry your pepper and courgette briefly until slightly browned, before adding in your minced beef. Break up the mince and cook for 2-3 minutes until slightly browned.
  • Add your paste and mix in - stir fry for 2-3 minutes until fragrant.
  • Add your stock, chopped tomatoes and tomato puree - stir in thoroughly.
  • Bring to the boil and reduce to a simmer, then add your kidney beans and bay leaves. Simmer for 30-45 minutes or until the sauce has thickened. Remove the bay leaves.
  • Serve up with rice or potato wedges and some grated cheese, if you fancy. Throw on some chopped spring onion and serve. Enjoy!
Thanks for reading all about my gluten-free chilli con carne recipe! If you make it, I’d love to see how it turned out so don’t forget to take a snap of your creations and tag me on Instagram!

Any questions about the recipe? Please do let me know by following me on Instagram and leaving me a comment on a recent photo!

Thanks for reading,

Becky xxx

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