Are Beans Gluten-Free?

When you think of beans, what comes to mind? Maybe the satisfying snap of fresh green beans right off the vine, or the creamy texture of black beans simmering in a pot. Perhaps it’s a comforting chili loaded with hearty red kidney beans or a vibrant three-bean salad perfect for meal prep. Whatever your favorite type, beans are a pantry staple that brings both nutrition and flavor to the table. The best part? All beans, in their natural form, are naturally gluten-free!

With so many varieties available — from canned and dried beans to green beans and lentils — they are a versatile powerhouse for gluten-free cooking. Whether you need a quick plant-based protein or a fiber-rich addition to soups and salads, beans fit the bill. Plus, they are budget-friendly, easy to store, and full of essential nutrients.

In this article, we’ll take a deep dive into the wonderful world of beans, exploring the different types you can enjoy, smart shopping tips, and what to watch out for when choosing packaged products. We’ll also highlight a few delicious gluten-free recipes to inspire you to get creative in the kitchen — because cooking with beans should be as easy and fun as it is nutritious!

Types of Gluten-Free Beans 

Beans have been a cornerstone of human nutrition for thousands of years, thriving in cultures and cuisines across the globe. From hearty stews to light salads, beans are beloved for their versatility, nutrition, and affordability. The term "bean" refers to plants in the Fabaceae family, which is divided into more than 20 different genera. Let’s take a closer look at some of the most popular genera and the familiar beans they offer:

1. Phaseolus

This genus is home to many of the beans we encounter in everyday dishes.

• Kidney beans – Great in chili and stews.
• Pinto beans – A favorite in refried beans and Tex-Mex cuisine.
• Navy beans – Commonly used in baked beans.
• Black beans – Perfect for soups, burritos, and salads.
• Lima beans – Known for their buttery texture.
• Runner beans – Often enjoyed fresh, like French beans (a tender green bean variety).

2. Pisum

This genus includes varieties often eaten fresh or lightly cooked.

• Garden peas – Sweet and perfect in soups or as a side dish.
• Snow peas – Crisp and flat, often used in stir-fries.
• Snap peas – Enjoyed raw or cooked for their crunchy texture.

3. Vigna

This genus includes beans that are popular in both savory and sweet dishes worldwide.

• Mung beans – Used in everything from Asian desserts to sprouts.
• Black-eyed peas – A soul-food staple, often used in salads or stews.
• Adzuki beans – Sweet beans used in traditional Asian pastries and desserts.

4. Lens

Lentils are small but mighty, packed with protein and fiber.

• Red lentils – Cook quickly and are great in curries and soups.
• Green lentils – Hold their shape better, ideal for salads.
• Puy lentils – Known for their peppery flavor and firm texture, often used in French cooking.

5. Cicer

• Chickpeas (Garbanzo beans) – Star ingredients in hummus and falafel, chickpeas add a nutty richness to soups, salads, and stews.

6. Vicia

• Fava beans (Broad beans) – A Mediterranean favorite, often paired with olive oil and herbs or pureed into dips.

Nutritional Powerhouses for Every Diet

No matter which bean you choose, all beans are naturally gluten-free and packed with plant-based protein, fiber, and essential vitamins and minerals. However, their nutritional profiles vary based on type and preparation:

• Dried beans: Provide around 325-375 calories per 100 grams, with a balance of complex carbohydrates and protein (approximately a 3:1 ratio). They are excellent for sustaining energy levels and promoting digestive health thanks to their fiber content.
• Fresh beans (like green beans, fava beans, and peas): Have fewer than 100 calories per 100 grams, making them a great low-calorie option while still delivering essential vitamins, minerals, and antioxidants.

Beans offer a little bit of everything: they’re nutritious, budget-friendly, naturally gluten-free, and suitable for countless cuisines. Whether you’re stocking up on dried beans, cooking with fresh legumes, or exploring new varieties, beans deserve a place in every gluten-free kitchen.

Tips for Gluten-Free Cooking with Beans 

While beans are naturally gluten-free, cross-contamination can sometimes occur during processing and packaging. For example, dry beans might be processed on the same equipment as gluten-containing grains, and certain canned beans may contain ingredients like wheat starch or flour as thickeners.

This risk increases with flavored beans or prepared foods, such as soups or stews, which may contain hidden gluten. But with a few simple precautions, you can safely enjoy beans as part of your gluten-free diet.

Skip the Bulk Bins

As convenient as bulk bins are, they can pose a significant cross-contamination risk. Beans stored in open bins may come into contact with gluten-containing grains or flours. Even a scoop shared between bins can introduce gluten residue. Stick to pre-packaged beans to minimize the risk.

Read Canned Bean Labels Carefully

While most canned beans contain only beans, water, and salt, some brands add wheat starch or other ingredients as thickeners or flavor enhancers. Always double-check the ingredient list to ensure there are no unexpected additives.

Inspect and Rinse Dry Beans Before Cooking

When using dry beans, spread them out on a baking sheet and give them a quick visual inspection to check for stray grains (like wheat, barley, or rye). Rinse them thoroughly under running water before cooking to reduce any possible contamination.

Look for Certified Gluten-Free Products

Products labeled “gluten-free” may not always be safe if they’ve been processed in shared facilities. Whenever possible, choose certified gluten-free products, which undergo more rigorous testing to guarantee they meet strict gluten-free standards.

Ask Questions When Dining Out

If you’re eating at a restaurant, it’s worth asking how the beans are prepared. They could be cooked in broth containing gluten, thickened with flour, or seasoned with ingredients like soy sauce (which often contains wheat). A quick inquiry can help you avoid unintended gluten exposure.

Canned vs. Dry Beans: What’s Best for You?

Beans are not only a versatile gluten-free ingredient, but they’re also budget-friendly and packed with plant-based protein. Choosing between canned and dry beans often comes down to convenience vs. cost.

• Dry Beans: These are typically the cheapest option, available in bags in the same aisle as rice and other grains. While they’re cost-effective and offer a long shelf life, dry beans require soaking (usually overnight) and longer cooking times. However, cooking them from scratch can yield better flavor and allow you to control the texture and seasoning.
• Canned Beans: For busy days or quick meals, canned beans are a great alternative. They’re ready to eat right out of the can and require only rinsing to reduce excess sodium. While they tend to be slightly more expensive than dried beans, the time you save makes them worth it. Canned beans also come in many varieties, from plain beans to seasoned options, but be cautious with pre-flavored beans—some may contain gluten-containing ingredients.

By following these tips, you can safely enjoy the rich flavors and nutritional benefits of beans while avoiding hidden gluten. Whether you’re making a hearty bean soup or tossing a handful of chickpeas into a salad, beans are an affordable, protein-packed addition to any gluten-free kitchen.

3 Gluten-Free Recipes Featuring Beans 

Whether you’re looking for a simple side dish, a hearty soup, or something else entirely, beans are the perfect ingredient. Below, we’ve assembled a small collection of recipes featuring beans along with gluten-free staples from Schär.

1. Vegetarian Black Bean Burgers 

Servings: 4

Ingredients: 

• 2 cups canned black beans
• 1 small yellow onion, finely diced
• 2 cloves minced garlic
• 2 chipotle peppers (from canned chipotle peppers in adobo), diced
• 2 tablespoons adobo sauce (from the can above)
• 2 teaspoons gluten-free soy sauce
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 1 large egg
• ¾ cup Schär Breadcrumbs
• 1 package (4) Schär Hamburger Buns

Instructions: 

1. Drain the black beans and rinse them thoroughly then transfer them to a large mixing bowl.
2. Toss in the onion, garlic, chipotle peppers, adobo sauce, and gluten-free soy sauce.
3. Stir in the cumin then season with salt and pepper to taste. 
4. Gently mash the mixture using a potato masher until it holds together (no need to make it completely smooth).
5. Fold in the egg followed by the gluten-free breadcrumbs.
6. Shape the mixture into four even-sized patties by hand—chill for 15-20 minutes if the mixture is too wet to shape.
7. Cook the burgers in a cast-iron skillet over medium heat for about 5 minutes per side.
8. Serve on toasted gluten-free hamburger buns with your favorite burger toppings.

2. Creamy Spinach and White Bean Pasta

Servings: 4

Ingredients: 

• Salt, as needed
• 1 box Schär Fusilli
• 2 tablespoons olive oil
• 1 medium red onion, diced
• 3 teaspoons minced garlic
• ¼ teaspoon dried thyme
• ¼ teaspoon red pepper flakes
• 1 cup chicken broth
• 1 (15-ounce) can white cannellini beans, drained and rinsed
• 1 cup grated parmesan cheese
• 4 ounces fresh baby spinach, coarsely chopped

Instructions: 

1. Bring a large pot of salted water to boil.
2. Add the fusilli and cook for 10-12 minutes, stirring occasionally, until slightly tender (it should still be firm, not cooked through).
3. Drain the pasta and set aside, reserving about ½ cup of the pasta water.
4. Heat the oil in a large skillet over medium-high heat.
5. When the oil is hot, add the onion and cook for 2-3 minutes until it starts to soften.
6. Season with salt then stir in the garlic, thyme, and red pepper flakes.
7. Cook for about 1 minute more until fragrant.
8. Pour in the chicken broth and add the drained beans.
9. Reduce the heat and simmer for 5 minutes, stirring occasionally. 
10. When the beans are tender enough, mash them slightly with the back of a wooden spoon.
11. Add the drained pasta to the skillet and stir in the grated cheese.
12. Adjust the seasoning to taste then stir in some of the reserved pasta water until the sauce becomes creamy.
13. Bring the sauce to a gentle simmer then sprinkle in the fresh spinach.
14. Stir in the spinach and cook until it is just wilted then serve the pasta immediately.

3. Open-Faced Mexican-Style Sandwiches 

Servings: 2

Ingredients: 

• 2 Schär Ciabatta Rolls
• 1 cup gluten-free refried beans
• 1 cup shredded queso chihuahua 
• Pickled jalapeno slices, as desired 
• 2 tablespoons butter
• 4 large eggs
• Salt and pepper
• ½ cup fresh pico de gallo

Instructions: 

1. Preheat the broiler in your oven to the low heat setting.
2. Split the ciabatta rolls lengthwise and place them cut-side up on a baking sheet.
3. Divide the refried beans between the rolls, spreading it evenly.
4. Top the ciabatta halves with cheese and sprinkle with pickled jalapeno slices.
5. Broil for 3-4 minutes until the cheese is melted and starting to brown.
6. Meanwhile, heat a large skillet over medium-high heat.
7. Melt the butter in the skillet then crack the eggs into it and season with salt and pepper.
8. Fry the eggs to your preferred level of doneness then remove from heat.
9. When the cheese on the sandwiches has melted, top each half with a fried egg.
10. Garnish with a spoonful of fresh pico de gallo to serve.

Most beans are interchangeable in recipes as long as you only substitute dry for dry and canned for canned. Swapping out the type of bean might change the flavor of the dish, but it’s always an option if you find you prefer one variety over another. 

Find more delicious gluten-free recipes on the Schär blog here.