The Instant Pot has revolutionized home cooking, offering a convenient and quick way to prepare meals. Its ability to create healthy dishes rapidly makes it an excellent tool for those aiming to manage their weight. This article explores a variety of Instant Pot recipes that are not only delicious but also support weight loss goals.
The Magic of the Instant Pot for Healthy Cooking
One of the most appealing aspects of the Instant Pot is its capacity to make healthy food fast. Whether you're looking for low-carb options or meals packed with plant-based protein and veggies, the Instant Pot can deliver. Its versatility allows for a range of cooking methods, from pressure cooking to sautéing, making it a one-stop solution for healthy meal preparation.
Soups and Stews: Comforting and Nutritious
Dairy-Free Soup
A comforting and healthy option is a dairy-free soup, perfect as part of a weekly meal prep. This soup, inspired by recipes from The Fresh & Healthy Instant Pot Cookbook, has become a fan favorite for its simplicity and taste.
Green Lentil Soup
Another excellent choice is a healthy Instant Pot soup made with green lentils, providing a hearty dose of plant-based protein, and loaded with various vegetables.
Creamy Tomato Soup
Enjoy a lightened-up version of creamy tomato soup with a sneaky serving of extra veggies and less cheese. This recipe, also featured in The Fresh & Healthy Instant Pot Cookbook, offers the flavor you love without the extra calories.
Read also: Mediterranean Diet, Instant Pot Style
Fall Harvest Soup
This easy soup makes such a comforting Fall meal, add all the ingredients to your Instant Pot, press a button, and walk away!
Corn Chowder
Enjoy this chowder’s rich, slow-simmered flavor in record time by using an Instant Pot. Corn chowder is a classic staple, with its hearty flavors of creamy sweet corn, bacon crumbles, shredded cheddar cheese and chopped parsley.
One-Pot Meals: Convenience at Its Best
Chicken and Cauliflower
An easy one-pot meal can be prepared in minutes, thanks to the Instant Pot. The chicken cooks on the bottom of the pot, while a bowl of cauliflower florets cooks on top, in just a 4-minute pressure cooking cycle. This method simplifies cooking and reduces cleanup.
Korean Chicken Bowls
These Korean Chicken Bowls are a fast and flavorful meal, that you can serve over rice that you cook pot-in-pot, or over protein-rich quinoa.
One-Pot Stir Fry
Cook your favorite healthy pasta quickly in the Instant Pot, then use the sauté function to sauté the veggies for a quick one-pot stir fry! The creamy peanut sauce is addictive, and your hands are free to make it while the Instant Pot does the rest.
Read also: Flavorful Keto Pot Roast
Chicken and Mushrooms
Creamy chicken and mushrooms is a comforting and satisfying meal, and it can be on the table in just 30 minutes with the help of the Instant Pot. The ingredients in this Instant Pot chicken and mushrooms meal are basic yet delicious - and low in carbs. Plus, mushrooms provide important nutrients, including B vitamins that assist with energy metabolism in your body. They also contain several beneficial compounds that may protect against cancer and other diseases
Jambalaya
This is another easy one-pot meal. My family loves New Orleans-style cooking, so I make this dish often. I appreciate how simple it is, and the smoky ham flavor is scrumptious.
Egg-cellent Options: Breakfast and Snacks
Egg Bites
For a protein-rich breakfast or snack on the go, the Instant Pot can cook eggs in minutes.
Sous Vide Egg Bites
If you’re not a morning person or need to eat breakfast on the go, make these low carb egg bites in your Instant Pot. They’re freezer-friendly and easy to reheat. You can modify the recipe to include non-starchy vegetables like broccoli or bell peppers. This adds a good dose of vitamin C and fiber, which can aid digestive health.
Breakfast Casserole with Sausage
Considering you can throw together eggs, meat, and cheese in no time, it’s incredibly easy to make a keto breakfast in the Instant Pot. This breakfast casserole with sausage is ready in 35 minutes and requires only 4 ingredients. Plus, eggs are an excellent food to enjoy at breakfast. They’re loaded with filling protein and provide several nutrients, including choline, which is vital for brain and nervous system health.
Read also: Maison Jacynthe Rose Water
Egg Bake
This easy egg bake makes a healthy breakfast that cooks while you get ready for work or school.
Hard Boiled Eggs
Hard boiled eggs can be a pain to peel, but not when they are pressure cooked!
Plant-Based Power: Beans, Lentils, and Quinoa
Refried Beans
Cooking beans from scratch is a breeze with the Instant Pot, and this recipe shows you how to make an easy refried version with less fat. Remember to use dried beans for the best results.
Quinoa
Quinoa makes a hearty breakfast because it’s a complete source of plant-based protein.
Black Beans
When I first got my Instant Pot, I used it mostly for making some kitchen staples from scratch, like black beans. You can make them for a fraction of the cost of using canned beans, and without preservatives.
Lentil "Meat"
The Instant Pot takes care of cooking the seasoned lentil “meat” for this recipe, keeping your hands free to whip up the dairy-free “special sauce” and chop the salad veggies.
Chana Masala
I make chana masala, the classic Indian dish, in my slow cooker. Browning the onion, ginger and garlic first really makes the sauce amazing.
Manchester Beans
While in college, I studied abroad. A vegetarian at the time, I was pleasantly surprised by how delicious and diverse vegetarian food in Britain could be. After returning to the States, I re-created my favorite meal from my favorite restaurant and named it after the University of Manchester. When the enticing aroma fills the kitchen, I'm back in England!
Seafood Sensations: Quick and Healthy
Salmon
Salmon cooks so quickly in the Instant Pot, I use a 0-minute (yes, zero minutes!) pressure cooking cycle so that I can cook it with veggies, too.
Lemon-Dill Salmon and Asparagus
With only 10 minutes of cooking time, this keto-friendly salmon and asparagus recipe is sure to be a winning meal on busy nights. Eating more salmon has health benefits, too. Salmon is rich in protein, vitamins, minerals, and omega 3 fatty acids that may help prevent heart disease.
Halibut
Simple halibut with a burst of lemon comes together easily. Serve it with bread or, even better, try it with polenta or angel hair pasta.
Shrimp
With ingredients like white wine, garlic, and lemon juice, it’s flavorful and keto-friendly. Shrimp is a nutritious lean protein that’s great to use in keto meals. It contains healthy fats and is a good source of selenium, an essential mineral that protects your body from oxidative damage that can otherwise contribute to disease.
Grains and Sides: Simple and Nutritious
Steel Cut Oatmeal
Steel cut oatmeal is easier than ever when you prepare it in the Instant Pot.
Brown Rice
Brown rice is one of my family’s favorite side dishes, but it can take up to 45 minutes when you cook it on the stove.
Sweet Potatoes
Sweet potatoes turn out soft and tender when you cook them in the Instant Pot, without the risk of burning them.
Spaghetti Squash
I will never cook a spaghetti squash in my oven again. It takes just 7 minutes when you make it in the Instant Pot! I like to cut it in half for a super-fast cooking time, but you can even cook it whole if you prefer.
Keto-Friendly Delights: Low-Carb Options
Cheesy Buffalo Chicken Lettuce Wraps
Buffalo sauce and chicken is a winning culinary combo, and lettuce wraps are a great way to enjoy this duo on the keto diet. With the help of the Instant Pot, you can have perfectly cooked buffalo chicken in under 30 minutes. Pile it on top of crunchy romaine leaves, and your low carb lunch is ready to serve.
Low Carb Taco Soup
Enjoy all of the best flavors of tacos in soup form - without the high carb tortillas. Low carb taco soup is made with ground beef, cream cheese, and cream, making it a filling, keto-friendly lunch option. It even has some veggies in the form of diced tomatoes and chili peppers. What’s more, beef has an abundance of nutrients, including vitamin B12, which supports a healthy nervous system.
Low Carb Egg Roll Bowls
If you love take-out egg rolls, try making deconstructed egg rolls in a bowl in the Instant Pot. They boast similar flavors but aren’t deep fried. Plus, they can fit into a keto diet. These low carb Instant Pot egg roll bowls can be made in advance for easy lunches throughout the week. This recipe is also loaded with veggies, including cabbage, carrots, mushrooms, and green onions, all of which provide fiber. Eating more fiber can help reduce constipation, a common side effect of the keto diet.
Keto Pot Roast
Pot roast is typically a time-intensive dish, but with the Instant Pot, you can prepare a keto-friendly roast in about an hour. This keto pot roast features tender beef chuck, which is high in fat and protein, paired with a variety of non-starchy veggies. The veggies - zucchini, cauliflower, onions, celery, and peppers - provide fiber, vitamins, and minerals. Radishes, which contain compounds that may have antidiabetic effects, take the place of potatoes.
Sour Cream Pork Chops
The Instant Pot makes it incredibly easy to cook perfect pork chops in no time. That’s one reason why these sour cream pork chops are a great option for a quick dinner on busy nights. Sour cream contributes additional fat and a tangy, creamy flavor, helping keep the net carbs at 5 grams per serving. Besides being an excellent source of protein, pork provides a variety of micronutrients. It’s one of the best dietary sources of thiamine, a water-soluble B vitamin necessary for extracting energy from food.
Blueberry Muffins
While snack foods are often associated with carbs, you can still enjoy delicious snacks on a keto diet. These Instant Pot blueberry muffins use coconut flour and erythritol, a sugar alcohol that’s subtracted from the total fiber content, to keep the carb content low. Blueberries are one of the few keto-friendly fruits, provided you eat them in small portions. What’s more, eating blueberries is linked to a reduced risk of heart disease and type 2 diabetes.
Spinach Artichoke Dip
Spinach artichoke dip is typically made with high fat ingredients, and with a few tweaks, it can fit into a keto eating plan. Artichokes contain an abundance of health-promoting compounds known as polyphenols, which may help protect against heart disease. Serve this dip with low carb veggies, such as cauliflower florets.
Keto Cheesecake
On the keto diet, you can still have your cake and eat it too. Instant Pot cheesecake, made with high fat, keto-friendly ingredients, is a decadent sweet treat. While this recipe is to be enjoyed in moderation, it still has some nutritional value. The dairy products contribute calcium, potassium, and vitamin A.
English Muffin
The keto-friendly Instant Pot possibilities don’t stop at meals and snacks, as you can also use this multicooker to make keto-friendly bread. These keto English muffins are made with cream cheese, butter, eggs, coconut flour, Parmesan cheese, and seasonings. To make a nutritious meal or snack, top a muffin with smashed avocado and hard-boiled eggs. The avocado will provide heart-healthy fats and fiber, while the eggs contribute satisfying protein.
Recipes Under 350 Calories
Meatball Wraps
My strategy to get picky kids to eat healthy: Let everyone assemble their dinner at the table. We love these easy meatball wraps topped with crunchy veggies and peanuts, sweet raisins and a creamy dollop of yogurt.
Barbecued Chicken
Barbecued chicken gets a makeover in this recipe. The combination of ingredients makes for a mellow, not-too-sweet flavor that's more grown-up than the original and super over rice, pasta or potatoes.
Cabbage Rolls
My family can't wait for dinner when I serve my tasty cabbage rolls. The dish comes together in a pinch and always satisfies.
White Bean Chicken Chili
While we were on a small-group quilting retreat, one of my friends made this wonderful recipe for dinner. We all loved it and have since passed the recipe around for others to enjoy-now I'm passing it on to you.
Sauerbraten
One of my all-time favorite German dishes is sauerbraten, but I don't love that it normally takes five to 10 days to make. Using an electric pressure cooker, I think I've captured that same distinctive flavor in less than two hours.
Turkey Chili
I've taken my mother's healthy turkey chili recipe and made it thicker and more robust. It's a favorite, especially in fall and winter.
Beef Stew
If you’re in for a busy evening, here’s a wonderful way to ensure you can still have a healthful supper. It’s tasty, traditional-and easy, too.
Vegetable Chicken Soup
When someone at our house gets sick, I whip up this quick and easy chicken soup. It resembles chicken noodle soup but uses a variety of veggies instead of noodles for even more nutrition. Using a pressure cooker makes meal prep even simpler!
Chipotle Chicken
The citrus in this delicious chicken dish keeps things fresh and lively. We're big on spice in our house, so sometimes I use two chipotle peppers.
Beef with Sweet Potatoes and Cocoa
This dish is definitely an all-year recipe. Sweet potatoes, orange zest and baking cocoa are my surprise ingredients.
Teriyaki Pork
I'm always looking for no-fuss recipes, so I was thrilled to find this one. The tender teriyaki pork has become a family favorite.