Quick Answer
Yes, there are several gluten-free hamburger helper options available. Some popular brands that offer gluten-free hamburger helper flavors include Betty Crocker, Knorr, and Glutenfreeda. You can also make homemade gluten-free hamburger helpers using ingredients like rice, quinoa, or gluten-free pasta.
Gluten-Free Hamburger Helper Brands
Betty Crocker
Betty Crocker offers several gluten-free hamburger helper flavors, including:
- Cheesy Hashbrown Casserole
- Cheesy Macaroni
- Chicken Fried Rice
- Cheddar Cheeseburger Mac
Betty Crocker gluten-free hamburger helpers are made with corn and rice and are certified gluten-free. They contain less than 20ppm of gluten.
Knorr
Knorr makes a few different gluten-free hamburger helper options, such as:
- Cheddar Broccoli Rice
- Chicken Fried Rice
- Cheesy Hashbrown Potatoes
Knorr’s gluten-free sides are made with rice and verified gluten-free.
Glutenfreeda
Glutenfreeda is a brand that specializes in gluten-free foods. They offer gluten-free hamburger helper options like:
- Chicken Alfredo
- Cheesy Lasagna
- Chicken Fajita
Glutenfreeda meals are made in a dedicated gluten-free facility and lab tested to contain less than 10ppm of gluten.
Homemade Gluten-Free Hamburger Helpers
You can also make homemade hamburger helpers using gluten-free ingredients:
Rice-Based
Substitute rice for pasta in hamburger helper recipes. Any type of rice works including white rice, brown rice, cauliflower rice, or rice noodles.
Some recipe ideas include:
- Cheesy rice with ground beef
- Spanish rice with ground turkey
- Fried rice with ground pork
Quinoa
Cook quinoa according to package instructions then mix with cooked ground meat and vegetables. Add sauce or seasonings of choice.
Some quinoa hamburger helper options:
- Quinoa taco meat
- Quinoa chili
- Quinoa meatballs with marinara sauce
Gluten-Free Pasta
Use gluten-free pasta like rice pasta, quinoa pasta, chickpea pasta or lentil pasta. Cook according to directions then mix with ground meat and sauce.
Some gluten-free pasta recipe ideas:
- Beef stroganoff with rice pasta
- Spaghetti and meatballs with lentil pasta
- Cheesy tuna noodle bake with chickpea pasta
Tips for Gluten-Free Hamburger Helpers
Here are some tips for making tasty gluten-free hamburger helpers at home:
- Use cornstarch or arrowroot starch to thicken sauces.
- Add extra spices and herbs for flavor.
- Sauté aromatics like onion and garlic in oil before adding ground meat.
- Use tomato paste and gluten-free Worcestershire sauce for savory depth.
- Cook ground meats thoroughly to avoid foodborne illness.
- Add vegetables like peas, carrots, spinach for extra nutrition.
- Top with shredded dairy-free cheese before serving.
- Garnish with fresh herbs like parsley, cilantro or chives.
Gluten-Free Substitutions
When adapting traditional hamburger helper recipes, use these gluten-free substitutions:
| Ingredient | Gluten-Free Substitution |
|---|---|
| Wheat Pasta | Rice pasta, quinoa pasta, chickpea pasta, lentil pasta, rice noodles |
| All-purpose flour | Gluten-free flour blend, cornstarch, arrowroot starch |
| Breadcrumbs | Gluten-free breadcrumbs, crushed gluten-free crackers |
| Soy Sauce | Coconut aminos, gluten-free tamari |
| Worcestershire Sauce | Gluten-free Worcestershire sauce |
Nutrition of Gluten-Free Hamburger Helpers
Gluten-free hamburger helpers can be just as nutritious as traditional versions. Here is how they typically compare nutritionally:
- Provide protein from ground meat and sometimes beans or lentils.
- Contain fiber from gluten-free grains, vegetables, beans.
- Offer important vitamins and minerals like B vitamins, iron, zinc.
- Are lower in carbohydrates when rice or quinoa is used instead of pasta.
- May be higher in fat depending on ingredients used.
- Can be part of a balanced diet in moderation.
Focus on incorporating lean meats, lots of vegetables, and gluten-free whole grains. Limit highly processed ingredients, salt, and unhealthy fats.
Where to Buy Gluten-Free Hamburger Helpers
You can find gluten-free hamburger helpers at most major grocery stores. Check the natural foods section or gluten-free aisle.
Some stores that sell gluten-free hamburger helper options:
- Walmart
- Target
- Kroger
- Publix
- Safeway
- Sprouts
- Whole Foods
- Natural Grocers
You can also find a variety of gluten-free hamburger helper flavors online from Amazon, Thrive Market, Vitacost, and other retailers.
Conclusion
There are many tasty gluten-free options for hamburger helper-style meals. Look for dedicated gluten-free brands or make your own using ingredients like rice, quinoa, or gluten-free pasta. With some simple ingredient swaps, you can recreate comforting hamburger helper classics to enjoy on a gluten-free diet. Focus on incorporating lean protein, lots of vegetables, and gluten-free whole grains for a nutritious and delicious meal.
