Gluten-Free Hamburger Helper with Coconut Milk
A dairy-free, paleo-friendly one-pot pasta dish inspired by the classic comfort food. Ground beef simmers with coconut milk, chicken broth, and tomato sauce to create a creamy, seasoned sauce that coats gluten-free pasta. Arrowroot starch thickens the broth while oregano and garlic provide savory depth. Perfect for weeknight dinners when you need quick, satisfying comfort food that accommodates multiple dietary restrictions including gluten-free, paleo, and AIP protocols.
Ingredients
- 1 cup coconut milk, canned
- 2 cups chicken broth, store-bought or homemade
- 1 tbsp arrowroot starch, or cornstarch
- 2 tsp dried oregano
- 1 lb ground beef
- ¾ tsp salt
- ¼ tsp black pepper, omit for AIP(optional)
- ½ unit white onion, diced
- 2 cloves garlic, minced
- 1 ¼ cups tomato sauce, or nightshade-free marinara for AIP
- 2 cups gluten-free elbow pasta, Jovial rice, cassava, or similar
- 1 tbsp nutritional yeast, or to taste
- 2 tbsp parsley, fresh, chopped
Instructions
- 1
Whisk coconut milk, chicken broth, arrowroot starch, and oregano in a bowl and set aside.
- 2
Brown ground beef in a large pot and season with salt and pepper, then transfer to a plate, leaving 1-2 tbsp fat in the pot.
- 3
Saute diced onion and minced garlic until lightly translucent, about 3-4 minutes.
- 4
Return beef to pot and stir in the broth mixture, tomato sauce, and uncooked pasta until combined.
- 5
Bring to a boil over high heat, then reduce to a simmer for 10-12 minutes, stirring often, until pasta is tender and sauce thickens.
- 6
Stir in nutritional yeast to taste and serve topped with fresh parsley.
Tips
Stir frequently during the final simmer to prevent pasta from sticking and ensure even sauce distribution and thickening.
Choose pasta shape based on dietary needs: Jovial rice pasta for gluten-free, cassava for stricter paleo/AIP adherence.
Good to Know
Refrigerate in an airtight container for up to 3-4 days. Reheat gently on stovetop with a splash of broth to restore sauce consistency.
Prepare ingredient components (brown beef, dice onion/garlic) up to 2 days ahead. Assemble and cook the full dish just before serving for best pasta texture.
Ladle into bowls and garnish generously with fresh parsley. Serve immediately while sauce is creamy and pasta is tender.
Common Mistakes
Skip frequent stirring to avoid pasta clumping and sauce scorching on the pot bottom.
Use room-temperature ingredients and room-temperature pasta water to prevent curdling the coconut milk during cooking.
Substitutions
Dairy-Free Swaps
General Alternatives
FAQ
Can I make this AIP-compliant?
Yes. Omit black pepper, substitute nightshade-free marinara for tomato sauce, use cassava pasta, and either omit nutritional yeast or confirm it is AIP-approved. All other ingredients are AIP-friendly.
What if my sauce is too thin after cooking?
Increase heat slightly and simmer uncovered for an additional 2-3 minutes. The arrowroot starch continues thickening as the mixture cools, so sauce will firm up off heat as well.
Can I freeze this dish?
Yes, freeze in airtight containers for up to 2 months. Reheat gently on stovetop and thin with additional broth as needed, since the pasta absorbs more liquid upon thawing and reheating.