GAPS-friendly Refried Beans in the Instant Pot

GAPS-friendly Refried Beans in the Instant Pot

We did know about the bean restrictions on the GAPS diet until recently, so we created a GAPS-friendly refried beans for our many Mexican food favorites

I only recently found out about the bean restrictions on the GAPS diet, so I set my sights on finding an acceptable GAPS-friendly refried beans alternative for my many Mexican food favorites (and by refried, I mean “refried”).

Navy beans are especially good for people on the GAPS diet, and making your own refried beans is easy and so much better because you know what's in there. No need to worry about toxic preservatives like BHT, mysterious “natural” flavors and unknown sources of refined lard…Eww.

And the Instant Pot — oh, how did I ever live without you?? I've never been a natural cook but I try hard, so anything that makes my life in the kitchen a little quicker and easier is MORE than welcome. I use my Instant Pot multi-cooker at least every other day, sometimes more than once in a day. I make refried beans, hard boiled eggs, rice, stew, steamed veggies. I could go on for a while. I'll even pop in some frozen meat when I forget to thaw it beforehand (way too often, ahem). Love this thing.

GAPS-friendly Refried Beans


  • 2 cups dry organic navy beans (rinsed, no need to soak)
  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 1/2 tsp pepper
  • 1 tsp salt
  • 1 tsp paprika
  • 1 tsp cumin
  • 2 tsp chili powder
  • 1/2 cup salsa
  • 3 cups broth or water (any broth you like, or a combination of broth and water; we like this free-range, organic one)


  1. Put all of the ingredients in the Instant Pot and stir.
  2. Close the lid and turn the steam valve to seal.
  3. Select “Manual” and reduce the time to 25 minutes.
  4. After the 25 minutes is over, leave sealed for an additional 15 minutes before releasing the pressure at the valve (or until the pressure fully releases naturally).
  5. Open the lid and stir.
  6. Transfer the beans in batches to a blender or food processor and blend to desired consistency (I use a blender). Make sure you don't overfill your blender or food processor because the beans are SUPER hot and can splatter out.

I also freeze them in resealable bags in portions that fit our needs. They freeze so beautifully and I love having them on hand when I need them.

Behold my favorite gluten-free, GAPS-friendly tostada with refried beans and Brussels sprouts instead of lettuce – done and DONE!

GAPS Friendly Refried Bean Tostada

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