Delicious and Easy Keto Instant Pot Casserole Recipes

For those following a ketogenic diet, casseroles offer a comforting and versatile meal option. Using an Instant Pot can significantly reduce cooking time while still delivering delicious, keto-friendly results. This article explores several instant pot keto casserole recipes, providing detailed instructions and ingredient options to suit various tastes and preferences.

Chicken Enchilada Casserole

This recipe recreates the flavors of chicken enchiladas in a convenient casserole form, perfect for those who miss their pre-keto Mexican favorites.

Serves: 5Active Prep Time: 15 minutesCook Time: 22 minutes

Ingredients:

• 3 boneless, skinless chicken breasts (or 3 cups pre-cooked shredded chicken)
• Fine Himalayan pink salt
• 1 (16-ounce) bag frozen cauliflower rice
• 3 tablespoons coconut flour
• 1 large egg, beaten
• 1/4 teaspoon black pepper
• 1 (10-ounce) can red enchilada sauce (ensure no added sugars)
• 1 (4-ounce) can diced mild green chiles
• 2 teaspoons taco seasoning
• 1 1/2 cups shredded cheddar or Mexican blend cheese
• 1 avocado, sliced, for serving
• 1 cup shredded lettuce, for serving
• 1/4 cup sliced black olives, for serving

Directions:

1. Pour 1 cup water into the Instant Pot. Place a trivet with handles in the pot. Season the chicken with pink salt and arrange on the trivet. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 10 minutes. At the end of the cooking time, quick-release the pressure. Transfer the breasts to a cutting board and shred with forks. Pour the water out of the Instant Pot.
2. In a microwave-safe dish, combine the cauliflower rice and 1/4 cup water. Cover the dish with plastic wrap and steam in the microwave just until tender, about 3 minutes. Drain any excess water and transfer the cauliflower to a medium bowl. Stir in the coconut flour, egg, pepper, and 1/4 teaspoon salt.
3. Coat a 7-inch round baking dish well with cooking spray. Pat the cauliflower mixture into the bottom of the dish.
4. In the medium bowl the cauliflower was mixed in, combine the shredded chicken, enchilada sauce, green chiles, and taco seasoning. Top the cauliflower base with the chicken mixture, then sprinkle with the cheese. Lightly coat a piece of foil with cooking spray and cover the dish with the foil.
5. Pour 3/4 cup water into the Instant Pot. Place a trivet with handles in the pot and place the dish on the trivet. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 12 minutes. At the end of the cooking time, quick-release the pressure.
6. Carefully remove the trivet from the pot. Serve with avocado slices, shredded lettuce, and black olives.

Instant Pot Buffalo Chicken Casserole

This simple, five-ingredient casserole combines tender chicken, buffalo sauce, cauliflower rice, broccoli, and dairy-free cream cheese for a flavorful Whole30 and Keto-friendly meal.

Ingredients:

• 3 chicken breasts (about 1.5 lbs)
• 1 bottle of buffalo sauce (check ingredients for Whole30 compliance)
• 1 tub of Kite Hill Chive Cream Cheese (or regular cream cheese if dairy is tolerated)
• Frozen cauliflower rice
• Broccoli florets
• Olive oil
• Salt and pepper to taste
• Tessemae's ranch dressing (optional, for serving)

Instructions:

1. Preheat your oven to 415°F (213°C). Add the broccoli florets to a parchment-lined baking sheet, toss with olive oil, salt, and pepper, and bake for 12 minutes.
2. Add the chicken breasts to your Instant Pot and pour the entire bottle of buffalo sauce on top, ensuring the chicken is coated and some sauce touches the pot's bottom to prevent burning.
3. Cook on manual high pressure for 12 minutes, then manually release the steam.
4. While the chicken is cooking, cook the cauliflower rice in the microwave or on the stove.
5. Shred the chicken using two forks. Add in the cooked cauliflower rice and tub of Kite Hill cream cheese. Stir to combine.
6. Add in the cooked broccoli and stir. Serve topped with Tessemae's ranch dressing, if desired.

Slow Cooker Instructions:

Add the chicken and buffalo sauce to your slow cooker. Cook on high for 3-4 hours or low for 7-8 hours. During the last 15 minutes of cooking time, cook the broccoli and cauliflower rice according to the directions above. Shred the chicken using two forks, then combine everything. Stir well and serve with ranch dressing, if desired.

Read also: Mediterranean Diet, Instant Pot Style

Keto Chicken Broccoli Casserole

This casserole is a comforting blend of tender broccoli, juicy chicken, creamy sauce, and cheese.

Ingredients:

• Almond flour
• Heavy cream
• Mayonnaise (sugar-free)
• Broccoli florets (fresh preferred)
• Cooked chicken (rotisserie chicken can be used for convenience)
• Shredded Gruyere cheese (or any shredded cheese)
• Butter
• Chicken broth
• Sour cream
• Garlic powder
• Smoked paprika
• Cayenne pepper
• Salt and pepper to taste

Instructions:

1. Melt butter in a medium saucepan. Add almond flour and cook for 1 minute, whisking constantly.
2. Stir in cream and broth, and bring to a simmer. Remove from heat and add seasonings, sour cream, and mayonnaise.
3. In a large baking pan, combine broccoli and chicken, then pour the sauce over. Top with cheese.
4. Bake in a preheated oven at 350°F (175°C) for 20 minutes, until bubbly and cooked through.

Slow Cooker Instructions:

Place the chicken and broccoli in your slow cooker and pour the sauce over it. Top with cheese and cook on low for about 4 hours.

Instant Pot Instructions:

1. Set your Instant Pot to saute. Melt butter and add almond flour. Cook for 1 minute, whisking constantly.
2. Stir in cream and broth and bring to a simmer. Add garlic powder, smoked paprika, and cayenne pepper. Season to taste with salt and pepper.
3. Add cooked chicken and broccoli to the pot and toss.
4. Set to high pressure for 1 minute. Do a quick release.
5. Stir in cream cheese, sour cream, and mayonnaise.

Instant Pot Chicken Fajita Casserole

This recipe combines the flavors of chicken fajitas with the creamy texture of a casserole.

Ingredients:

• 1.5 lbs chicken breasts, sliced into thin strips
• 4 oz olive oil
• 1 onion, sliced
• 1-2 bell peppers, sliced (any color)
• 1 jar of picante salsa (thin consistency)
• Fajita seasoning
• Cream cheese
• Sour cream
• Shredded Cheddar cheese

Instructions:

1. Turn the Instant Pot on Saute mode. Once hot, add the oil, onion, and bell pepper and cook 3-5 minutes until soft.
2. Add chicken strips, fajita seasoning, and picante salsa. Stir to mix well.
3. Lock lid in place and move the valve to SEALING position. Pressure Cook/Manual on high pressure and cook 6 minutes.
4. Once the cook time is up, let the pot Natural Pressure Release for 5 minutes. Carefully release any remaining pressure by slowly moving the valve to the VENTING position.
5. Stir in the cream cheese, sour cream, and shredded cheese. Replace the lid and let melt for 5 minutes.
6. Open lid and stir until all the cheese has melted. Serve as is or over a bed of cauliflower rice.

Instant Pot Smoked Sausage and Cabbage Casserole

This recipe is full of pantry staples and combines smoked sausage with cabbage and spices for a flavorful and hearty casserole.

Ingredients:

• Smoked sausage, browned
• Cabbage
• Tomato sauce
• Canned tomatoes
• Shredded cheese (cheddar or pepper jack)
• Minced garlic
• Spices

Instructions:

1. Turn on the saute function on the Instant Pot. Spray the bottom of the pan with cooking spray or add 1/2 tablespoon olive oil. Add the minced garlic and smoked sausage, brown over medium heat. Turn the saute function off.
2. Add the cabbage and spices, stir well.
3. Add the tomato sauce and canned tomatoes, do not stir.
4. Place lid on Instant Pot and seal the vent. Set the pressure cooker to 3 minutes.
5. Manually release the pressure when done. Remove lid and top with shredded cheese.

Instant Pot Crack Chicken

This recipe is a quick and easy dinner option featuring chicken seasoned and coated in a creamy cheese sauce, topped with crispy bacon.

Read also: Flavorful Keto Pot Roast

Ingredients:

• Chicken breasts or thighs
• Cream cheese
• Shredded cheese
• Bacon (sugar-free)
• Chicken broth
• Parsley
• Dill
• Chives
• Onion powder
• Garlic powder
• Salt and pepper

Instructions:

1. Set your Instant Pot to high saute and add the bacon to the pot. Cook until the bacon is crispy. Remove from the pot.
2. Add the chicken broth to the pot and then the chicken. Place the cream cheese on top of the chicken and then sprinkle with the parsley, dill, chives, onion powder, garlic powder, salt, and pepper.
3. Place the lid on the Instant Pot and set to seal. Cook on high pressure for 12 minutes.
4. Do an instant release. Remove the chicken from the pot and use forks to shred.
5. Stir the cream sauce and add the cheese to the pot. Place the lid back on the pot and allow it to sit until the cheese melts. Stir again. Crumble the cooked bacon on top before serving.

Tips and Considerations for Keto Instant Pot Casseroles

• Cheese Selection: Most cheeses work well in keto casseroles, but consider the flavor profile you want to achieve. Cheddar, Mexican blend, Gruyere, and pepper jack are all excellent choices.
• Vegetable Options: While broccoli and cauliflower are popular choices, other low-carb vegetables like spinach, bell peppers, and zucchini can also be used.
• Sauce Consistency: To thicken the sauce, consider adding a small amount of xanthan gum.
• Storage and Reheating: Allow the casserole to cool completely before storing it in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or oven until warmed through.
• Avoiding the Burn Notice: When using tomato-based sauces, ensure there is enough liquid in the pot and that some liquid is at the bottom to prevent the burn notice. Using a thinner salsa, like picante, can also help.

Read also: Maison Jacynthe Rose Water

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