Cooking keto can be a breeze, especially when you leverage the speed and convenience of an Instant Pot. No more spending hours in the kitchen to create delicious, keto-friendly meals. This article compiles a range of Instant Pot keto recipes, from breakfast to dinner and even desserts, designed to fit seamlessly into your busy lifestyle.
Why Choose an Instant Pot for Keto Cooking?
The Instant Pot is a versatile kitchen appliance that functions as both a pressure cooker and a slow cooker. It significantly reduces cooking time while preserving the flavors of your ingredients. For those on a ketogenic diet, the Instant Pot offers a convenient way to prepare meals quickly without sacrificing taste or nutritional value.
- Speed: Most recipes can be completed in under an hour.
- Convenience: Minimal effort is required, making it perfect for busy individuals.
- Flavor Enhancement: Pressure cooking intensifies flavors, resulting in more delicious meals.
Getting Started with Keto Basics
Before diving into specific recipes, let's cover some keto basics that can be easily prepared in your Instant Pot.
Bone Broth
Bone broth is a staple in many keto diets due to its nutrient-rich composition and gut-healing properties.
How to Prepare: Simply combine bones (beef, chicken, or fish) with water and seasonings in your Instant Pot. Pressure cook for an extended period (typically 2-3 hours) to extract maximum nutrients.
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Customization: Enhance the flavor and nutritional profile by adding fresh herbs, celery, ginger, turmeric, and MCT oil.
Storage: Freeze bone broth in cubes for easy use in future recipes.
Keto Instant Pot Recipes
Here’s a compilation of delectable keto Instant Pot recipes, categorized for easy navigation:
Breakfast Recipes
Instant Pot Breakfast Casserole with Sausage
This simple casserole requires only four ingredients and is ready in 35 minutes. Each serving contains less than 1 gram of carbs. Eggs provide filling protein and nutrients like choline.
Instant Pot Sous Vide Egg Bites
These egg bites are perfect for a quick, on-the-go breakfast. Made with eggs, cream, cheese, and bacon, each bite contains only 1 gram of carbs and 11 grams of protein. Customize by adding non-starchy vegetables like broccoli or bell peppers for extra nutrients and fiber.
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Lunch and Dinner Recipes
Instant Pot Cheesy Buffalo Chicken Lettuce Wraps
Enjoy the classic buffalo chicken flavor in a low-carb format. This recipe yields perfectly cooked buffalo chicken in under 30 minutes. Serve on romaine lettuce leaves for a satisfying and keto-friendly lunch. Each serving has 2 grams of net carbs.
Instant Pot Low Carb Taco Soup
Enjoy the flavors of tacos without the high-carb tortillas. Made with ground beef, cream cheese, cream, diced tomatoes, and chili peppers, this soup is a filling and flavorful keto option. Each serving contains 7 grams of net carbs.
Low Carb Instant Pot Egg Roll Bowls
If you love egg rolls, try this deconstructed version made in the Instant Pot. It offers similar flavors without the deep-frying. Each bowl contains only 8 grams of net carbs and is loaded with fiber-rich veggies like cabbage, carrots, mushrooms, and green onions.
Instant Pot Shrimp Scampi
This flavorful dish combines white wine, garlic, and lemon juice for a delicious and keto-friendly meal. Each serving has 7 grams of net carbs. Shrimp is a nutritious lean protein and a good source of selenium.
Instant Pot Lemon-Dill Salmon and Asparagus
This recipe takes only 10 minutes of cooking time, making it perfect for busy weeknights. Each serving has 5 grams of total carbs and 3 grams of net carbs. Salmon is rich in protein, vitamins, minerals, and omega-3 fatty acids.
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Instant Pot Chicken and Mushrooms
A comforting and satisfying meal that can be ready in just 30 minutes. Made with basic yet delicious ingredients, each serving has under 3 grams of carbs. Mushrooms provide important B vitamins and beneficial compounds that may protect against cancer.
Keto Pot Roast
Prepare a keto-friendly pot roast in about an hour using the Instant Pot. This recipe features tender beef chuck paired with non-starchy veggies like zucchini, cauliflower, onions, celery, and peppers. Each serving has only 3 grams of net carbs.
Instant Pot Sour Cream Pork Chops
These sour cream pork chops are a great option for a quick dinner. Sour cream adds additional fat and a tangy, creamy flavor, keeping the net carbs at 5 grams per serving. Pork is an excellent source of protein and thiamine.
Instant Pot Italian Beef
Enjoy Instant Pot Italian Beef alone or pile it on a hearty hoagie bun and make an Italian beef sandwich.
Instant Pot Butter Chicken
This low-carb recipe allows you to indulge in a delicious butter chicken dish without feeling guilty. Pressure cooker butter chicken is incredibly easy to make.
Instant Pot Sausage, Peppers, and Onions
This recipe combines juicy sausage, fresh bell peppers, onions, tomato sauce, broth, and seasonings for a fantastic keto-friendly supper.
Instant Pot Roast
This classic roast recipe is packed with flavor and can be made quickly in the pressure cooker.
Instant Pot Keto Chicken
This simple and quick chicken recipe is smothered in delicious flavor.
Instant Pot Meatless Chili
Enjoy the rich flavors of this meatless chili recipe, topped with sour cream or shredded cheese.
Instant Pot Cauliflower Soup
This flavorful cauliflower soup looks as amazing as it tastes, making it perfect for dinner parties.
Instant Pot Chicken Meatballs
These chicken meatballs are a great side dish or appetizer to whip up in the pressure cooker.
Instant Pot Philly Bowl
Enjoy the flavors of beef, peppers, and onions in a bowl without the bread.
Instant Pot Chicken Legs
These juicy and flavorful chicken legs pair perfectly with cauliflower rice or your favorite veggies.
Instant Pot Mexican Chicken Soup
This soup has a hint of spice and an incredible flavor combination.
Instant Pot Chicken Marsala
This version of chicken marsala is loaded with chicken, mushrooms, and a rich creamy sauce.
Instant Pot Cheesy Stuffed Peppers
These cheesy stuffed peppers are loaded with flavor and will keep you feeling full and energized.
Instant Pot Lettuce Wraps
Enjoy a healthy and easy-to-eat meal with these flavorful lettuce wraps.
Instant Pot Keto Italian Meal
This incredible keto meal will make you feel like you ordered dinner from an Italian restaurant.
Instant Pot Chili
Enjoy chili without the beans in this keto-friendly version.
Instant Pot Meatloaf
Making meatloaf in the Instant Pot saves time and results in a moister, less dry dish compared to oven-baked versions.
Instant Pot Mashed Cauliflower
These mashed potatoes are so flavorful that you won't even miss regular mashed potatoes.
Instant Pot Egg Roll in a Bowl
Egg roll fanatics will love this unique and delicious spin on the classic dish.
Instant Pot Salsa Chicken
Juicy tender chicken thighs and your favorite salsa thrown in your pressure cooker and you will have a meal made for a king!
Instant Pot Smothered Chicken
This hearty meal is perfect for filling up even the hungriest family members.
Instant Pot Pork Carnitas
This pork carnitas is packed with incredible flavor and can be eaten in so many ways.
Instant Pot Kung Pao Chicken
This recipe is a healthier, low-carb, keto, and paleo-friendly version of the popular Chinese takeout dish. It features the same classic sweet and spicy flavors.
Snack and Dessert Recipes
Instant Pot Keto Blueberry Muffins
These muffins use coconut flour and erythritol to keep the carb content low. Each muffin has only 2 grams of net carbs. Blueberries are one of the few keto-friendly fruits and are linked to a reduced risk of heart disease and type 2 diabetes.
Instant Pot Keto Spinach Artichoke Dip
This dip takes only 25 minutes to prepare and yields 10 servings, each with 6 grams of net carbs. Artichokes contain polyphenols that may help protect against heart disease. Serve with low-carb veggies like cauliflower florets.
Instant Pot Keto Cheesecake
This decadent dessert is made with high-fat, keto-friendly ingredients. Each slice has only 8 grams of net carbs. Dairy products contribute calcium, potassium, and vitamin A.
Instant Pot Coconut Shrimp Curry
This coconut shrimp curry is phenomenal and is guaranteed to be a hit at your next dinner party.
Bread Recipes
Instant Pot Keto English Muffin
These muffins are made with cream cheese, butter, eggs, coconut flour, Parmesan cheese, and seasonings. Each muffin has about 4 grams of net carbs. Top with smashed avocado and hard-boiled eggs for a nutritious meal or snack.
Tips and Tricks for Keto Instant Pot Cooking
- Adjusting Consistency: For a thicker sauce, add ½ teaspoon of xanthan gum to the cheese sauce before returning the chicken and bacon to the pot.
- Chicken Choices: Feel free to make recipes with chicken thighs without adjusting the cooking time.
- Bacon Selection: Choose a sugar-free brand of bacon to ensure it fits your keto diet.
- Maltodextrin Awareness: Be mindful of maltodextrin in seasonings like ranch, as it is a sweetener that is not suitable for a keto diet.
Meal Prepping with Your Instant Pot
Many of these recipes are fantastic for meal prepping. Just ensure the recipes you choose store well. You can meal prep for the freezer or for the work week. Divide the prepared dishes into individual portions and freeze them for up to three months.
Making Instant Pot Kung Pao Chicken
Kung Pao Chicken is a popular Chinese takeout dish that can be made healthier and keto-friendly in the Instant Pot. Here’s how:
Ingredients:
- 1-1.25 lbs boneless, skinless chicken breasts, cut into bite-sized chunks
- 2 tablespoons olive oil or avocado oil
- 4-6 dried red chili peppers
- ⅔ cup roasted cashews or roasted peanuts
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- Sesame seeds and chopped green onions for garnish (optional)
Sauce:
- ¼ cup coconut aminos
- 1 teaspoon fish sauce
- ¼ cup water
- 1-2 teaspoon granulated low carb sweetener
- 1 teaspoon five spice powder
- 2 garlic cloves, minced
- 1 teaspoon grated fresh ginger
- ¼ - ½ teaspoon dried red pepper chili flakes
- ½ teaspoon xanthan gum
- 1 tablespoon water
Instructions:
- Season Chicken: Season chicken with salt and black pepper.
- Sauté Chicken: Turn Instant Pot to SAUTE. Add oil and cook chicken about 3-4 minutes on each side, until lightly browned.
- Prepare Sauce: Combine all sauce ingredients in a medium bowl and pour over chicken.
- Pressure Cook: Close and seal Instant Pot, setting the valve to sealing. Press MANUAL or PRESSURE COOK (high) and set for 4 minutes.
- Quick Release: Once the 4 minutes are up, do a quick release. Open the lid and transfer chicken to a large serving plate or bowl.
- Sauté Vegetables: Return inner pot to the Instant Pot. Press the SAUTE button and add additional oil as needed. Toss in the zucchini, bell peppers, and dried red chili peppers. Cook for 2-3 minutes, until tender.
- Thicken Sauce: Whisk together the xanthan gum with water and add into the Instant Pot. Allow the sauce to bubble and thicken up.
- Combine: Return chicken back to the pot and cook for another 1-2 minutes until everything is heated through.
- Garnish and Serve: Sprinkle with sesame seeds, green onions, and serve over zucchini noodles or cauliflower rice.