This easy and delicious Instant Pot soup is the perfect comforting meal. Full of protein, fiber, and gut healthy ingredients, your body and soul will thank you!
Chicken and white bean soup
I’m not a huge Instant Pot fan, but I do love it for soups! It’s so much easier to dump and go than have to watch the stove while a soup cooks. I also love that you can add the raw chicken and just shred it at the end, no need to cook it separately.
This gut healthy soup is packed with ingredients to support your gut microbiome without triggering a major IBS flare. I love using soaked and cooked white beans to not trigger digestive issues. This soup is simple, but delicious and it’s become on of my favorite meals!
instant pot soup
Chicken and White Bean Soup Ingredients
This Instant Pot soup is gluten free, diary free, and lower FODMAP.
Veggies: To keep this recipe more GI friendly, I use fennel instead of white onion. Fennel is low FODMAP compared to onion which can be quite triggering if you have IBS issues, like SIBO. There is a little bit of celery for flavor, but you can cut down on that as needed.
Oil: I love using garlic-infused olive oil to add flavor without the digestive distress that garlic can cause. You can find infused oils like this at your local olive oil store or even online!
Protein:This soup calls for chicken and white beans to bump up the protein and nutrition factor.
Beans: Although white beans are not low FODMAP, if you buy soaked and cooked beans it does help with digestion. I love using Jovial Foods as they prepare the beans the correct way and store them in glass jars.
Liquid: We use a combination of coconut milk and broth for a creamy and delicious consistency!
Flour: There is 1 tablespoon of gluten free flour in this recipe to help the consistency. Feel free to use tapioca or arrowroot starch to keep this recipe grain free.
Substitutions and Variations
Chicken: if you prefer dark meat, feel free to use boneless, skinless chicken thighs.
Veggies: you can add chopped potatoes or sweet potatoes. Feel free to stir in some chopped kale or spinach at the end when you add the chicken back in. You can also use onion instead of the fennel if you don’t have issues with it!
Garlic olive oil: I use garlic infused olive oil for digestive reasons, but if you don’t have issues with garlic, you can use regular olive oil and sauté some chopped garlic into it before adding the vegetables to the Instant Pot.
Coconut milk: if you don’t have issues with dairy, feel free to use cream!
Beans: the mild and creamy taste of white beans is what pairs perfectly in this soup, but butter beans would also be delicious!
instant pot chicken and white bean soup
Crockpot vs. Instant Pot
Crockpot is a type of slow cooker that cooks dishes on a low heat over a prolonged period of time.
The Instant Pot is a pressure cooker so it does the opposite of a slow cooker. It cooks things much quicker, but it is often a multi-cooker with other functions.
Can I use a slow cooker or the stove for this soup recipe?
This recipe is written to use an Instant Pot. I have not cooked it any other way, but if you don’t have an Instant Pot, you can try the below:
Slow cooker: add all ingredients and cook on low for 6-8 hours until chicken is done.
On the stove: use the same method as the instant pot, but bring everything to a boil then simmer the soup for 20-30 minutes, until the chicken is done. Alternatively, you can use cooked chicken or cube the chicken before adding it to the cooking process.
Storage
Keep this soup stored in an airtight container in the fridge for up to 3 days.
This soup also freezes well. Divide soup into individual portions in freezer safe containers and freeze for up to 3 months. Thaw the soup in the fridge overnight and reheat on low on the stove.
Set instant pot to sauté function and add your olive oil and fennel (and garlic if using), stirring occasionally, until fennel has softened and just beginning to brown. Add your celery and carrots and sauté for another 5 minutes.
Once done sautéing, hit cancel. Add your beans, broth, milk, oregano, salt. Stir to combine then add the chicken.
Seal instant pot and set to pressure cook for 15 minutes. When done cooking, manually release. Take chicken out and shred it with two forks.
Add chicken back to the instant pot with the flour and lemon or lime juice. Stir to combine and serve!
These Gluten Free Gingersnaps are reminiscent of the Mi-Del gingersnaps we grew up on! Filled with ginger flavor and a solid crunch, these healthier gingersnaps are a must make.
gluten free and dairy free gingersnaps
I grew up on Mi-Del Gingersnaps and they were my freaking favorite! The specific ginger flavor and crunch they have is one I’ll never forget. They do make a gluten free version, but they contain palm oil. I haven’t been able to find any other gluten free gingersnaps that taste just right.
I finally recreated a gluten free version that almost made me cry because they taste just like my childhood! I’m generally a soft cookie fan, but when it comes to gingersnaps, they are supposed to SNAP! If you also are a fan of a crunchier gingerSNAP, then you’ll love this recipe. It’s super easy to make and completely gluten free, dairy free, and nut free.
Keep these stored in an airtight container at room temperature for up to 5 days. I find keeping them stored in the fridge results in a slightly softer cookie.
These gingersnaps taste just like the Mi-Del ones I grew up. They are the perfect amount of sweetness and snap, all while being gluten free and dairy free. You have to make this this holiday season!
Beat the sugar and oil/butter in a stand mixer with the paddle attachment on low for one minute. Or a hand mixer on low if you don’t have a stand mixer.
Add the molasses and egg to combine.
Mix all the dry ingredients in a small bowl. Add they dry in thirds to the wet mixture, mixing on the lowest setting until just combined after each addition.
Take large tablespoon sized portions of dough and roll into a ball (lumps will result in a less round looking cookie). You should get about 18 cookies. Roll the balls in the 1/4 cup of extra sugar if desired, then place on a parchment lined baking sheet 2 inches apart (they will spread!). You will need multiple sheets or to bake the cookies in batches.
Bake one cookie sheet at a time for 15 minutes on the middle rack. Remove and let cookies cool for 10 minutes on the pan before transferring to a wire rack to finish cooling.
They will be crunchy around the edges and soft in the middle at first, but if you let them sit overnight then the entire cookie becomes crunchy!
Healthy sugar cookies that still taste delicious are possible! These Healthy Gluten Free Sugar Cookies are also dairy free and a fraction of the sugar, all while still tasting amazing.
gluten free sugar cookie
I’m not usually a sugar cookie fan, I just find them way too sweet. I’m also not an icing girl, it’s always pure sugar- my teeth and tummy start to ache just thinking about it. I’m really excited about these gluten free sugar cookies, though, because they are lower in sugar and utilize sweet potato in the icing (yes, sweet potato!). They aren’t as sickeningly sweet and are still absolutely delicious. Who is ready for a healthy sugar cookie recipe?!
healthy sugar cookie
Ingredients for healthy gluten free sugar cookies
Sugar
Coconut oil
Applesauce
Egg
Vanilla
Gluten free flour
Tigernut flour or almond flour
Baking soda
Baking powder
Salt
White sweet potato
Maple syrup
Gluten free sugar cookie notes
Sugar: I have tested this recipe with multiple different sugars. I’ve found that raw turbinado or granulated white sugar works best to get the crunchy edges with softer middles. Coconut sugar results in a thinner, crunchy cookie, but if you love crunchy then feel free to use coconut sugar in these healthy sugar cookies.
Flour: These gluten free cookies call for a combination of gluten free flour and tigernut flour. You can sub the tigernut flour for almond flour, but I always use a mix of flours when baking gluten free. I find this helps with texture and taste. Baked goods can come out dry tasting or flour-y tasting when just using a gluten free flour blend. I find adding some tigernut or almond flour adds to the sweetness, taste, and texture, allowing me to use less added sugar.
Sweet potato icing
Let’s talk about the icing in this recipe. Generally, icing is combo of butter and a lot of powdered sugar. It’s overwhelming sweet, in my opinion. We’re making a healthy sugar cookie icing this time around that also has some added nutrients in it by using sweet potato. Japanese or white sweet potato is quite sweet on it’s own and, when cooked, is perfect for baking with, including making icing!
To make the icing, you use cooked and cooled Japanese or white sweet potato and blend it with some maple syrup, coconut oil, and vanilla. It pairs perfectly with these sugar cookies. I’ve had Standard American Diet friends try them and love them! They didn’t miss the added sugar at all!
You won’t believe these gluten free sugar cookies are a fraction of the sugar in a traditional sugar cookie. They are completely dairy free and nut free too! We even use a vegetable in the icing. Trust me when I tell you that everyone will love these! They are perfect for the holidays.
1cupcooked, cooled, and mashed Japanese sweet potato(about 1 large sweet potato)
1/4cupmelted coconut oil
1/4cupmaple syrup
1tspvanilla extract
1/8tspsalt
Instructions
Beat sugar and coconut oil until smooth. Add in the applesauce, egg, and vanilla and beat until combined.
Sift in the dry ingredients and mix on low until the dough comes together.
Gather the dough into a ball and refrigerate dough for at least 30 minutes, preferably an hour.
When ready bake, Preheat oven to 350 F. Roll the dough out on a lightly floured surface to about 1/4-1/3 inch thick. Use a round cookie cutter about 2 inches in diameter to cut out cookies. Place cut cookies on a parchment lined baking sheet 2 inches apart. Gather dough scraps into a ball and place back into the fridge until ready to bake another tray.
Bake for 10-12 minutes on the middle rack, until cookies are just set on the edges and just beginning to golden. Remove and let cool on baking sheet for 10 minutes before transferring to a wire rack.
Repeat the above two steps with remaining dough.
While cookies are cooling, you can make the icing. Combine all ingredients in a food processor or blender until smooth. I like to let this sit in the fridge for a couple of hours after so it’s not too runny before icing the cookies. You can feel free to add food dye to the icing, as well.
Ice, decorate, and enjoy!
Keep these cookies stored in the fridge. This keeps them soft and keeps the icing from going bad. They can be stored for up to 5 days.
Something I love about banana bread is that it’s so versatile. You can basically flavor it however you like and there are so many versions out there. I have a delicious classic No-Sugar Added Banana Bread and a Fudgy Chocolate Banana Bread already. Once December hits, I’m all about the gingerbread flavors, so I had to create a gingerbread flavored banana bread.
gluten free and dairy free gingerbread banana bread
This Gingerbread Banana Bread is easy to make. All you have to do is mash up the bananas, blend with the rest of the wet ingredients, add in the dry ingredients, and bake! We add in the perfect blend of winter spices and a generous amount of molasses for the ultimate gingerbread flavors, while still allowing the banana to sneak through.
gluten free and dairy free gingerbread banana bread
This delicious banana bread is completely gluten and dairy free, but can also be made completely paleo. I provide substitutions and options based on your preferred dietary preferences. This recipe is also naturally sweetened with the flours used, bananas, and molasses. We only add a couple of tablespoons of maple syrup to pull all the sweetness together, keeping this banana bread lower in sugar.
This Gingerbread Banana Bread is the perfect winter treat! It’s cozy, delicious, and allergy free. This recipe can be made gluten free or completely paleo.
Sift all dry ingredients together in a smaller bowl, whisk to combine.
Mash the bananas with a fork in a large bowl then add the remaining wet ingredients and blend with an electric mixer until well combined.
Slowly add dry to wet as you beat with an electric mixer until all ingredients are just combined (don’t over mix). You may need to scrape down the sides of a bowl with a spatula to make sure all ingredients are combined.
Let batter sit as you line a loaf pan with parchment paper. Scoop/pour batter into the pan and even out the top.
Bake for 45-50 minutes until a toothpick just comes out clean. Do not over bake!
Let cool in the pan for 10 minutes before transferring to a wire rack to finish cooling. Let cool before cutting! This is key and even better if you can wait overnight.
Store sliced bread in the fridge for up to a week. Freeze any leftover slices.
Notes
*For a paleo version, use 1/2 cup cassava flour + 1/2 cup tapioca or arrowroot starch + 2 tbs. coconut flour
Craving fudgy brownies? I got you! These are lower in sugar than your average brownie so you get all of the chocolate flavor with less of the sugar crash. What more could you ask for?
These brownies are so easy to make and you can quickly whip up a batch whenever that chocolate craving hits. They are the perfect mix between fudgy and cake-y so if you can’t decide which type of brownie you prefer, these will become your go-to!
These gluten free chocolate chip pumpkin cookies are soft and sweet with crisp edges and no dairy or refined sugar. They are the perfect fall cookie for all my pumpkin lovers!
gluten free chocolate chip pumpkin cookies
Pumpkin cookies can be tough. Baking with pumpkin adds a lot of moisture and puff to a recipe, which can be great for a bread, but not so great for a cookie. Usually pumpkin cookies turn out super soft and fluffy, more cake or muffin like. It’s challenging to get that crispy edge and chewy center for the perfect cookie bite when using pumpkin.
It took a lot of trials to nail down these pumpkin cookies, but I finally made a version that was delicious and approved by my gluten eating friends! I find that using less pumpkin puree, but upping the spices added is really how to make the best pumpkin cookie happen. And I think I nailed it with these- major pumpkin spice flavor, all the chocolate chips, a little crisp around the edges but soft in the middle for the perfect chew. If you are looking for the perfect seasonal cookie or Halloween treat, this is it!
healthy gluten free chocolate chip pumpkin cookies
These chocolate chip pumpkin cookies are super easy to make! Just whisk together the dry ingredients in one bowl, the wet in another, combine and bake! Feel free to double or triple the recipe as needed.
healthy gluten free chocolate chip pumpkin cookies
How to store these pumpkin cookies
Store these cookies in an airtight container for up to 5 days, in the fridge for up to a week, or in a freezer safe container.
These cookies taste best fresh or warmed up. I highly advise heating them before eating (microwave for 20 seconds or pop in the oven for a short bit).
Can I make these cookies vegan?
The egg yolk in this recipe helps add to the chewiness vs fluffy cake texture of these cookies. Pumpkin yields quite a cake-y texture, but if you want to keep them vegan, you can try using a tablespoon of vegan milk instead or an extra tablespoon of pumpkin.
As for the fat, vegan butter or coconut oil works in these cookies!
healthy gluten free chocolate chip pumpkin cookies
These gluten free chocolate chip pumpkin cookies are soft and sweet with just the right amount of pumpkin spice flavor. They are also dairy free and refined sugar free, perfect for the fall holiday season!
Preheat oven to 350 F and line 2 baking sheets with parchment paper.
Whisk together the flours, starch, salt, baking soda, and pumpkin pie spice and set aside.
In a large bowl, whisk together the butter/oil and coconut sugar until well combined. Add the egg yolk, pumpkin, and vanilla and whisk until smooth.
Add the dry ingredients to the wet and mix with a spatula until just combined.
Fold in the chocolate chips (add more as desired!).
Scoop tablespoon sized dollops of batter onto the cookie sheets about 2 inches apart. Bake one sheet at a time on the middle rack for 10-12 minutes. Cookies should seem not quite done, but feel set.
When you remove the cookies, smack the tray on the counter one time to help release the air for a better cookie texture.
Let cool on the cookie sheet for 10 minutes before removing to a wire rack to finish cooling. Enjoy!
Hi! I'm Victoria. I was diagnosed with Lyme in 2012 and have been on a healing journey ever since. I love helping others on their road to healing through allergy friendly recipes, exercise, and overall well-being.
