Gluten-Free Corn and Black Bean Bowl
By the Gluten Free Recipes team ·
This vibrant bowl bursts with the sweet crunch of corn and the earthy richness of black beans, all brought together with a zesty, savory dressing. It's a quick and satisfying meal packed with fresh flavors and satisfying textures.
At a glance: This easy lunch recipe yields 4 servings in about 15 minutes (5 min prep, 10 min cook). It uses 11 ingredients — including cooked rice, protein of choice, black beans — and walks through 5 steps. Updated . Browse more lunch recipes or return to all gluten-free recipes.
Cross-Contamination Warning for Gluten-Free Corn and Black Bean Bowl: When preparing this lunch recipe, use tamari (not regular soy sauce) — San-J Tamari and Kikkoman GF Tamari are reliable. Double-check labels even on tamari, as some formulations include wheat. In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools.
Gluten-Free Notes for Gluten-Free Corn and Black Bean Bowl: This recipe is naturally gluten-free, relying on whole foods and certified gluten-free sauces. It avoids all gluten-containing grains.
Ingredients
- 1 cup cooked rice, quinoa, or certified GF noodles
- 1 cup protein of choice (chicken, shrimp, tofu, chickpeas)
- 1 can (15 oz) black beans, rinsed and drained
- 1.5 cups corn kernels (fresh, frozen, or canned)
- 1/2 cup chopped fresh cilantro
- 1/4 cup diced red onion
- 2 tbsp gluten-free sauce (GF tamari, olive oil, or GF dressing)
- 1 tbsp fresh lime juice
- 1 tsp olive oil
- 1/4 tsp cumin
- Salt and pepper to taste
Instructions
- 1
If using rice or certified GF noodles, prepare them according to package directions, aiming for about 10 minutes of cooking time. Once cooked, fluff the rice or drain the noodles and set aside.
- 2
While the base is cooking, prepare your protein of choice. If using pre-cooked protein, simply ensure it's warmed through. If cooking raw protein like chicken or shrimp, sauté or grill it until cooked through, about 5-7 minutes, seasoning with GF-verified spices or sauces. For chickpeas, simply drain and rinse them.
- 3
In a medium bowl, combine the rinsed and drained black beans, corn kernels, chopped cilantro, and diced red onion. Toss gently to mix these fresh components together.
- 4
In a small bowl, whisk together the gluten-free sauce (such as GF tamari or a GF dressing), fresh lime juice, olive oil, and cumin until well combined. Season this dressing with salt and pepper to your preference.
- 5
To assemble the bowls, divide the cooked rice or GF noodles among four serving bowls. Top each with a portion of your prepared protein and the black bean and corn mixture. Drizzle generously with the prepared dressing, ensuring every bite is flavorful. Serve immediately for the best texture and taste.
Nutrition (per serving)
Tips & Notes
- If substituting olive oil for butter, use about 3/4 the amount (olive oil is 100% fat, butter is ~80%).
- Caramelize onions over medium-low heat for 30–45 minutes for a sweet depth; rush at high heat and they'll be bitter.
- Pound chicken breasts to an even thickness so they cook uniformly without drying out on the edges.
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