Healthy & Gluten-Free Instant Pot Chicken and Dumplings: Your New Favorite Comfort Food
Craving a bowl of warm, hearty comfort food but aiming for a healthier option? Look no further than this incredible recipe for Instant Pot Chicken and Dumplings! This dish truly has it all: rich, savory flavor, a wonderfully creamy texture achieved with hidden vegetables (no heavy cream needed!), and homemade gluten-free dumplings that are unbelievably light and satisfying. Designed to be both nutritious and delicious, this Gluten-Free Chicken and Dumplings recipe is perfect for chasing away the chill on any winter evening and will become a beloved staple in your home. This post contains affiliate links for products I’m obsessed with.
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Healthy Instant Pot Chicken and Dumplings from Scratch
Chicken and dumplings truly embody the essence of comfort food. It’s a dish that transports you back to simpler times, offering a hug in a bowl with its rich broth, tender chicken, and fluffy dumplings. The good news? You don’t need to compromise on your health goals to enjoy this classic! This recipe elevates the traditional concept by making it not only healthy and gluten-free but also incredibly easy to prepare, even on your busiest weeknights. Forget processed ingredients and lengthy cooking times; we’re crafting this deliciousness from scratch, leveraging the magic of the Instant Pot for efficiency.
Every element of this healthy chicken and dumplings dish is made with fresh, wholesome ingredients. Yes, that includes the gluten-free dumplings! Don’t let the idea of making dumplings from scratch intimidate you; they are surprisingly simple to whip up. You’ll be mixing a few ingredients together and then gently “plopping” (a very technical culinary term, of course!) them into your simmering soup. The result? Light, tender dumplings that perfectly complement the savory broth, without any gluten or fuss.
The Secret to Creamy, Dairy-Free Chicken and Dumplings
One of the standout features of this healthy Instant Pot Chicken and Dumplings recipe is its incredible creaminess, achieved without a single drop of dairy cream. How do we do it? With the power of humble cauliflower! Inspired by our popular Chicken Pot Pie Soup, this recipe ingeniously blends cooked cauliflower into the broth, creating a velvety texture that is both deeply satisfying and incredibly nutritious. This clever trick adds a boost of hidden vegetables, extra fiber, and a wonderfully smooth mouthfeel that rivals any cream-based soup. You’ll be amazed at how rich and decadent it tastes, all while keeping it light and healthy.
The Instant Pot further simplifies this recipe, transforming a classic comfort meal into a quick and convenient weeknight dinner. Pressure cooking ensures your chicken is perfectly tender and the vegetables are cooked to perfection in a fraction of the time, allowing you to enjoy this wholesome meal even when time is short. Let’s dive into the delicious details and get this comforting, healthy dish on your table!
Ingredients for Your Healthy Instant Pot Chicken and Dumplings + Smart Substitutions
Crafting a truly flavorful and healthy chicken and dumplings starts with high-quality, fresh ingredients. Here’s what you’ll need, along with some helpful substitutions to fit your pantry and dietary preferences:
- Olive Oil Cooking Spray: Essential for sautéing your aromatics without excessive oil. Avocado oil cooking spray is an excellent alternative, or simply use a small amount of liquid olive or avocado oil.
- Chicken (Tenderloins, Breast, or Thighs): I personally love using a combination of chicken tenderloins or breasts with some chicken thighs. The thighs contribute a wonderful richness and depth of flavor to the broth that is simply unbeatable. Choose what you prefer, or mix and match for the best of both worlds!
- Chopped Celery: Look for bright, crisp green stalks for optimal freshness and flavor.
- Chopped Carrots: These vibrant root vegetables not only add a touch of sweetness but are also packed with essential vitamins, making them a non-negotiable for this nutritious soup.
- Onion: Diced white or yellow onion will provide the best aromatic base for your soup.
- Garlic: Freshly minced garlic is key for that pungent, aromatic kick. Feel free to adjust the amount to your personal taste – garlic lovers, don’t be shy!
- Chicken Stock or Broth: Opt for a low-sodium version to better control the overall saltiness of your dish. Chicken stock generally offers a richer, more robust flavor profile compared to broth.
- Cauliflower: You’ll need one small head, thoroughly washed with the tough bottom leaves trimmed, but still kept intact for cooking whole. This is our secret weapon for creaminess!
- Unsweetened Almond or Cashew Milk: These non-dairy milks contribute to the creamy texture when blended with the cauliflower. Any unsweetened dairy or non-dairy milk of your choice can be used.
- Salt & Pepper: These seasonings are crucial for bringing out all the flavors. Always taste and adjust as needed at the end.
- Butter: Unsalted butter allows for better control over the sodium content.
- Fresh Parsley and/or Thyme: These are optional but highly recommended for a fresh, vibrant garnish that adds both color and an extra layer of herbaceous aroma.
For the Gluten-Free Dumplings:
- Gluten-Free 1-to-1 Flour Blend: I highly recommend Bob’s Red Mill 1-to-1 Baking Flour, which already contains xanthan gum for optimal texture. If you’re not gluten-free, you can easily substitute with whole wheat flour or whole wheat pastry flour for a similar healthy twist.
- Baking Powder: This acts as a leavening agent, ensuring your dumplings are light, fluffy, and tender.
- Salt: Just a small dash to enhance the dumpling flavor.
- Butter: Melted butter is essential for a tender dumpling dough. For a vegan option, Earth’s Best vegan butter is a fantastic choice.
- Almond or Cashew Milk: Unsweetened non-dairy milk helps bind the dumpling dough.
- Chopped Fresh Chives: Optional, but these add a delightful, subtle oniony flavor to your dumplings, enhancing the overall savory experience.
Step-by-Step: How to Make Gluten-Free Chicken and Dumplings in the Instant Pot
The Instant Pot truly streamlines the process of making this hearty and healthy Chicken and Gluten-Free Dumplings. Follow these simple steps for a delicious meal:
- Sauté the Aromatics: Begin by setting your Instant Pot to the “Sauté” setting. Once hot, lightly spray the inner pot liner with olive oil cooking spray. Add your diced onions, chopped celery, and carrots. Sauté for 1-2 minutes until they become fragrant and slightly translucent. Next, stir in the minced garlic and continue to sauté for an additional minute until it’s aromatic. This step builds the foundational flavor of your soup.
- Add Chicken & Liquids: Now, add your chosen chicken pieces to the pot and season them generously with salt and pepper. Pour the low-sodium chicken stock or broth over the vegetables and chicken. Carefully place the whole head of cauliflower on top of the other ingredients. This allows it to steam perfectly during pressure cooking.
- Pressure Cook: Secure the lid on your Instant Pot, ensure the sealing ring is in place and the vent is closed. Set it to “Manual” (or Pressure Cook) for 15 minutes. If you’re using a large block of frozen chicken, increase the cook time to 20 minutes to ensure it’s cooked through.
Perfecting Your Gluten-Free Dumplings
While your Instant Pot works its magic, let’s prepare the star of the show – the light and fluffy gluten-free dumplings. These are surprisingly easy to make and add an irresistible texture to the soup:
- Prepare the Dumpling Dough: In a medium mixing bowl, combine the gluten-free flour blend, salt, and baking powder. Use a fork or whisk to thoroughly blend these dry ingredients. Next, add the fresh chives (if using), unsweetened milk, and melted butter. Stir everything together until a cohesive, slightly sticky dough forms. Avoid overmixing; a few lumps are fine.
- Release Pressure and Prep for Assembly: Once the Instant Pot’s cook time is complete, allow it to naturally release pressure for 5 minutes. After 5 minutes, carefully perform a quick release of any remaining pressure. Once the pin drops, open the lid. For now, set the Instant Pot back to “Sauté” (or “Keep Warm”) to maintain the soup’s temperature.
- Create the Creamy Base: Carefully remove the cooked cauliflower head from the Instant Pot. Transfer it to a blender along with the ¼ cup of unsweetened milk and a few tablespoons of the hot broth from the pot. Blend until you achieve a perfectly creamy and smooth puree. This is your dairy-free secret to a rich broth!
- Shred Chicken & Combine: Remove the cooked chicken from the pot, shred it using two forks, and then return the shredded chicken to the Instant Pot. Pour the smooth cauliflower puree back into the pot, stirring it into the broth to create that luscious, creamy consistency.
- Cook the Dumplings: Using a teaspoon, carefully drop spoonfuls of the dumpling dough into the hot soup, trying to distribute them evenly around the pot to prevent sticking. Once all the dumplings are added, place the lid back on the Instant Pot (no need to lock it or seal the vent) and set it to “Manual” (or Pressure Cook) for 0 minutes. This setting simply brings the pot to pressure and immediately releases, which is enough to perfectly steam the dumplings. After the “cook time” completes (it will beep almost instantly), do a quick release of the pressure.
- Finish and Serve: Stir in the remaining 2 teaspoons of butter (or vegan butter) until melted and incorporated. Taste the soup and adjust seasonings (salt, pepper) as needed. Ladle into bowls, garnish with fresh parsley and/or thyme if desired, and enjoy your incredibly satisfying and healthy Instant Pot Chicken and Dumplings!
Frequently Asked Questions About Healthy Chicken and Dumplings
I don’t have an Instant Pot. Can I make Chicken and Dumplings in the Slow Cooker or on the Stove?
Absolutely! While the Instant Pot offers unmatched speed, you can certainly achieve delicious results using a slow cooker (Crock-Pot) or on your stovetop. I’ve included detailed alternate directions for both methods in the recipe card below, ensuring everyone can enjoy this wholesome dish, regardless of their kitchen gadgets. The cooking times will differ, but the comforting outcome remains the same!
How Long Will This Gluten-Free Chicken and Dumplings Stay Fresh?
This savory dish makes for fantastic leftovers! Store any uneaten portions in an airtight container in the refrigerator for up to 5 days. It reheats beautifully on the stovetop or in the microwave. This recipe is also excellent for freezing. I highly recommend using Souper Cubes for perfectly portioned frozen meals that are easy to thaw and enjoy later. Simply freeze individual servings, then transfer them to a freezer bag for long-term storage (up to 3 months).
What Kind Of Chicken Is Best?
The beauty of this recipe is its flexibility! You can use any type of chicken you prefer: boneless, skinless chicken breasts, tenderloins, or thighs. Each cut offers a slightly different texture and flavor profile. As mentioned earlier, I love using a combination of tenderloins and thighs because the thighs impart a wonderful depth of flavor and richness to the broth that really can’t be matched. If you’re in a pinch and don’t have time to defrost, you can even use frozen chicken; just remember to adjust the Instant Pot cook time from 15 to 20 minutes to ensure it cooks thoroughly.
Explore More Healthy Instant Pot Soup Recipes:
If you loved this healthy Instant Pot Chicken and Dumplings, you’ll be thrilled to discover more delicious and easy-to-make soup recipes for your Instant Pot:
- Instant Pot Chicken Noodle Soup [Gluten-Free]
- Instant Pot Low Carb Stuffed Pepper Soup
- Instant Pot Sausage and Lentil Soup
- Healthy Instant Pot Lasagna Soup
- Instant Pot Chicken Tortilla Soup
Healthy Instant Pot Chicken and Dumplings
Pin Recipe
Ingredients
- Olive oil cooking spray
- 1 lb chicken tenderloins, chicken breast, or chicken thighs (I used a combination because I love the richness that the thighs add to the broth)
- 1 cup chopped celery
- 2 cups chopped carrots
- 1 cup onion diced (about 1 small onion)
- 3 cloves garlic minced
- 4 cups low sodium chicken stock or broth
- 1 small head cauliflower washed and bottom leaves trimmed but still intact
- 1/4 cup unsweetened almond or cashew milk
- ½ teaspoon salt + pepper to taste
- 2 teaspoons butter
- Fresh parsley and/or thyme for garnish
For the Gluten-Free Dumplings
- 1 cup gluten-free baking flour be sure it has xanthan gum in it or you will need to add – I love Bob’s Red Mill 1-1 Baking Flour. You can sub whole wheat or whole wheat pastry flour if you don’t need gluten-free.
- 2 teaspoons baking powder
- ½ teaspoon salt
- 2 ½ tablespoons butter or vegan butter
- 3/4 cup of almond or cashew milk
- 1 tablespoon chopped fresh chives optional
Instructions
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Set Instant Pot to saute. When hot, spray inner liner with cooking oil spray, then add in onions, celery, carrots and saute for 1-2 minutes or until fragrant and slightly translucent. Add in garlic and saute for an additional minute.
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Add in chicken and sprinkle with salt and pepper. Pour stock or broth over the veggies and chicken, then place the head of cauliflower on top.
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Lock lid and set IP for 15 minutes on manual. (Set for 20 minutes if using a large block of frozen chicken)
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Now, make the dumplings. Start by adding the gluten-free flour, salt, and baking powder to a mixing bowl. Use a fork to whisk the dry ingredients together. Next, add the chives (optional), milk, and melted butter to the dry ingredients and stir until well combined and you have a sticky dough.
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After cook time, let the pot naturally release for 5 minutes, then quick release the rest of the pressure. Remove lid and place pot on saute to keep the soup hot.
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Remove cauliflower from the Instant Pot and place in a blender with milk and a few tablespoons of broth. Blend until creamy and smooth.
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Remove chicken, shred, then return to the pot. Add cauliflower puree back into the pot.
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Using a teaspoon, drop spoonfuls of dumpling dough into the pot, trying to work around the pot so the dough doesn’t stick together. After all of the dumplings have been added, place lid back on the IP and set for zero minutes. After cooktime, do a quick release.
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Stir in 2 tsp butter. Taste and adjust seasonings, if necessary. Garnish with fresh herbs, if desired.
Crock Pot Instructions:
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Place everything in your crock pot and cook for 4-6 hours on high or 6-8 hours on low.
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Make the dumplings. Start by adding the gluten-free flour, salt, and baking powder to a mixing bowl. Use a fork to whisk the dry ingredients together. Next, add the chives (optional), milk, and melted butter to the dry ingredients and stir until well combined and you have a sticky dough.
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An hour before serving, add the dumplings to the soup to let them cook. Follow the steps above for shredding the chicken and blending the cauliflower.
Stove Top Instructions:
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In a large Dutch oven or pot, add 1 tsp butter, onions, celery, carrots and saute for 1-2 minutes or until fragrant and slightly translucent. Add in garlic and saute for an additional minute.
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Add in stock or broth and chicken and sprinkle with salt and pepper. Then, place the head of cauliflower on top. Bring soup to a boil and then reduce heat to a simmer, about 30 minutes, until chicken is easily shredded and the veggies are tender.
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While you wait for the soup to boil, make the dumplings. Start by adding the gluten-free flour, salt, and baking powder to a mixing bowl. Use a fork to whisk the dry ingredients together. Next, add the chives (optional), milk, and melted butter to the dry ingredients and stir until well combined and you have a sticky dough.
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Remove cauliflower from the pot and place in a blender with milk and a few tablespoons of broth. Blend until creamy and smooth.
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Remove chicken, shred.
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Add dumplings to the pot. Cover the soup and simmer for 20 minutes.
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Add cauliflower puree and chicken back into the pot and stir in remaining butter. Taste and adjust seasonings, if necessary. Garnish with fresh herbs, if desired.
Video
Notes
WW: 9 points (per serving) [Calculated using butter and chicken breasts]
Nutrition