The Instant Pot has become a must-have kitchen gadget for many home cooks. This versatile appliance can make cooking quick and easy, even for those following a ketogenic diet.
Keto recipes in the Instant Pot offer a great way to prepare low-carb meals without spending hours in the kitchen.
Keto Instant Pot recipes can help you stick to your diet while enjoying delicious, home-cooked meals. From soups and stews to meats and side dishes, there are many options to choose from.
These recipes often use ingredients like meat, vegetables, and healthy fats to create satisfying meals that fit within keto guidelines. With the Instant Pot, you can have a keto-friendly meal ready in no time.
1. Creamy Garlic Chicken
Creamy garlic chicken is a delicious keto-friendly meal you can make in your Instant Pot. This dish combines tender chicken with a rich, garlicky sauce that’s perfect for low-carb diets.
You’ll love how quick and easy it is to prepare. In less than 30 minutes, you can have a tasty dinner on the table.
The creamy sauce is made without dairy, using coconut milk instead.
To make this dish, season your chicken with spices like salt, pepper, and cumin. Cook it in the Instant Pot with garlic and herbs for extra flavor.
The result is a mouthwatering meal that’s sure to satisfy your cravings.
2. Buffalo Chicken Wings
Buffalo chicken wings are a perfect keto-friendly snack you can make in your Instant Pot. Start by seasoning the wings with a mix of salt, pepper, paprika, garlic powder, and onion powder.
Add water to the Instant Pot and place the seasoned wings on the trivet.
Cook on high pressure for 9 minutes for thawed wings or 13 minutes for frozen ones.
While the wings cook, prepare the buffalo sauce. Mix hot sauce, butter, and spices in a bowl. After cooking, toss the wings in the sauce.
For extra crispiness, broil the wings in the oven for a few minutes. This step is optional but adds a nice texture to your keto wings.
3. Spaghetti Squash Bolognese
Spaghetti squash bolognese is a tasty low-carb alternative to traditional pasta dishes. It’s perfect for your keto diet and easy to make in an Instant Pot.
Start by cutting the squash in half and removing the seeds. Place it in your Instant Pot with some water and cook on high pressure for 7 minutes.
While the squash cooks, prepare your bolognese sauce. Brown ground beef with onions, then add diced tomatoes and seasonings.
Once the squash is done, use a fork to scrape out the “noodles.” Top with your homemade bolognese sauce for a hearty, keto-friendly meal.
4. Beef Barbacoa Tacos
Beef barbacoa tacos are a tasty keto-friendly meal you can make in your Instant Pot. This dish uses beef roast seasoned with chipotle peppers and spices.
The pressure cooker quickly tenderizes the meat, creating juicy, flavorful shredded beef. You can use 1.5 to 3 pounds of beef, depending on how many servings you want.
To keep it keto, serve the barbacoa in coconut tortillas instead of corn or flour ones. Top with cilantro, diced onions, and a squeeze of lime for extra flavor.
This recipe is not only keto but also paleo, Whole30, and gluten-free. You can easily meal prep it for quick lunches or dinners throughout the week.
5. Thai Green Curry
Thai green curry is a tasty keto-friendly dish you can make in your Instant Pot. It’s quick and easy to prepare.
Start by sautéing garlic, ginger, and onions in coconut oil. Add green curry paste and cook for a minute or two.
Next, put in your choice of protein – chicken or shrimp work well. Add coconut milk, chicken broth, and seasonings like fish sauce or lime juice.
For chicken, pressure cook on high for 4-8 minutes. If using shrimp, cook for a shorter time to avoid overcooking.
You can include low-carb veggies like bell peppers or zucchini. Add these after pressure cooking to keep them crisp.
6. Cheeseburger Soup
Cheeseburger soup is a tasty keto-friendly meal you can make in your Instant Pot. This hearty soup combines the flavors of a classic cheeseburger in a comforting bowl.
To make it, brown ground beef with spices in your Instant Pot using the sauté function. Add low-carb vegetables like celery and onions for extra flavor and nutrition.
Cook the soup under pressure for about 5 minutes. After releasing the pressure, stir in cheese to create a creamy texture.
You can top your soup with bacon bits, pickles, or jalapeños for added taste.
This soup is perfect for cold days and can be stored in the fridge for up to 4 days. It’s a filling meal that fits well into a keto diet.
7. Pork Carnitas
Pork carnitas are a tasty and easy keto-friendly dish you can make in your Instant Pot. Start by seasoning pork shoulder with a mix of spices like salt, pepper, cumin, and oregano.
Place the seasoned pork in the Instant Pot with some garlic, onion, and orange zest. Cook on high pressure for about 40 minutes until the meat is tender.
After cooking, shred the pork and broil it briefly to get crispy edges. This adds texture and enhances the flavor.
You can serve your carnitas with low-carb tortillas or over cauliflower rice for a satisfying keto meal.
8. Egg Roll in a Bowl
Egg Roll in a Bowl is a tasty keto-friendly Instant Pot recipe. It gives you the flavors of an egg roll without the carb-heavy wrapper.
You can make this dish quickly in your Instant Pot. Start by sautéing ground meat with seasonings and soy sauce. Then add broth and coleslaw mix.
Cook everything under pressure for a short time. When it’s done, you’ll have a delicious low-carb meal. You can top it with cilantro, sesame seeds, or green onions.
This recipe is versatile. You can use different ground meats or add your favorite veggies. It’s a great option for a fast, satisfying keto dinner.
9. Cauliflower Mac and Cheese
Craving a comforting dish? Try keto cauliflower mac and cheese in your Instant Pot. This low-carb twist on a classic is easy to make and tastes great.
Start by chopping cauliflower into bite-sized pieces. Add it to your Instant Pot with butter, water, cream, and spices. Cook on high pressure for just 2 minutes.
After a quick release, stir in cream cheese and cheddar until melted. The result is a creamy, cheesy side dish that’s keto-friendly.
For extra flavor, try adding garlic powder, onion powder, or a dash of hot sauce. You can also top it with mozzarella and parmesan before serving.
10. Chicken Tikka Masala
Chicken Tikka Masala is a tasty and easy keto-friendly dish you can make in your Instant Pot. This creamy, spiced curry is perfect for a quick weeknight dinner.
To start, marinate chicken in coconut cream or yogurt and garam masala. While it marinates, sauté onions and bell peppers in your Instant Pot.
Add the marinated chicken and cook for a few minutes. Then, mix in crushed tomatoes, broth, and spices like garlic, ginger, and more garam masala.
Pressure cook the mixture for a short time. When done, you’ll have a rich, flavorful curry that’s low in carbs and high in protein.
Serve your Chicken Tikka Masala over cauliflower rice for a complete keto meal. It’s a crowd-pleaser that fits your diet goals.
11. BBQ Pulled Pork
Making BBQ pulled pork in your Instant Pot is quick and easy. You’ll need pork shoulder, spices, and BBQ sauce.
Cut the pork into chunks and season with a mix of chili powder, cumin, and garlic. Place the meat in the Instant Pot with some chicken broth.
Cook on high pressure for 45-90 minutes, depending on the size of your pork pieces. Let the pressure release naturally for 15-20 minutes after cooking.
Once done, shred the pork with two forks. Mix in your favorite keto-friendly BBQ sauce for a delicious meal. Serve on keto buns or with low-carb sides.
12. Zuppa Toscana
Zuppa Toscana is a tasty Italian soup you can make in your Instant Pot. This keto version uses low-carb ingredients to keep it diet-friendly.
Brown Italian sausage, onions, and garlic using the sauté function. Add chicken stock and turnips or cauliflower instead of potatoes. Cook under pressure for 5 minutes.
After a 10-minute natural release, stir in kale and heavy cream. The kale will wilt quickly in the hot soup. For extra flavor, top with crumbled bacon and Parmesan cheese before serving.
This hearty soup is perfect for chilly days. It’s creamy, filling, and packed with flavor. You’ll love how quickly it comes together in your Instant Pot.
13. Fiery Salsa Chicken
You can make spicy salsa chicken easily in your Instant Pot. Start by seasoning chicken thighs with taco seasoning and salt. Place them in the pot with salsa and broth.
Cook on high pressure for 20 minutes. Let the pressure release naturally when done. Take out the chicken and shred it with two forks.
Return the shredded chicken to the pot and stir. The spicy salsa infuses the meat with bold flavors. This fiery dish is perfect for tacos, burrito bowls, or on its own.
14. Salmon with Mustard Dill Sauce
You can make a tasty salmon dish in your Instant Pot with a tangy mustard dill sauce. This keto-friendly meal is quick and easy to prepare.
Start by seasoning the salmon with salt and pepper. Place it in the Instant Pot on a trivet with some water.
While the salmon cooks, mix Dijon mustard, fresh dill, lemon juice, and a bit of sour cream for the sauce. This combo adds zesty flavor without extra carbs.
After a few minutes under pressure, your salmon will be perfectly cooked. Drizzle the mustard dill sauce over the top before serving.
This dish pairs well with low-carb veggies like asparagus or broccoli for a complete keto meal.
15. Keto Chocolate Cake
You can make a delicious keto chocolate cake in your Instant Pot. Start by mixing almond flour, cocoa powder, and your preferred keto-friendly sweetener. Add eggs, melted butter, and vanilla extract to create a smooth batter.
Pour the batter into a greased pan that fits in your Instant Pot. Cook on high pressure for about 35 minutes. Let the pressure release naturally for 10 minutes before opening the lid.
Once cooled, frost your cake with a keto-friendly chocolate frosting. You can make this by melting sugar-free chocolate chips with heavy cream. This rich, moist cake will satisfy your sweet tooth without breaking your keto diet.
16. Lemon Butter Chicken
Lemon butter chicken is a tasty keto-friendly dish you can make in your Instant Pot. Start by seasoning chicken thighs with salt, pepper, and herbs.
Use the sauté function to brown the chicken in olive oil for a few minutes on each side. Remove the chicken and set it aside.
Melt butter in the pot and cook onions and garlic until soft. Add lemon juice to deglaze the pan, scraping up any browned bits.
Return the chicken to the pot with some broth and lemon zest. Cook under pressure for about 10 minutes.
The result is tender chicken in a tangy lemon butter sauce. It’s a quick and easy meal that fits well into your keto diet.
17. Turkey Chili
You can make a tasty keto turkey chili in your Instant Pot. Start by browning ground turkey using the sauté function. Add diced onions, bell peppers, and garlic for flavor.
Mix in canned tomatoes, broth, and keto-friendly spices like cumin, chili powder, and cinnamon. For extra heat, try adding some chipotle peppers.
Set your Instant Pot to manual pressure for about 8 minutes. When done, do a quick release. Your low-carb turkey chili will be ready to enjoy.
This hearty meal is perfect for cold days. It’s packed with protein and fits well into a ketogenic diet.
18. Pork Stroganoff
You can make a tasty keto-friendly pork stroganoff in your Instant Pot. Start by seasoning pork chunks with salt and pepper. Sauté the pork with onions, garlic, and mushrooms in the pot.
For a thicker sauce, add a small amount of flour or use a low-carb substitute. Pour in some broth and dry white wine for extra flavor. Let the Instant Pot work its magic for about 10 minutes.
After cooking, stir in some sour cream to give the dish its classic creamy texture. This quick and easy meal is perfect for busy weeknights when you want comfort food without the carbs.
19. Parmesan Herb Chicken
You can make a tasty Parmesan Herb Chicken in your Instant Pot. This keto-friendly dish is quick and easy to prepare.
Start by seasoning chicken breasts with herbs and spices. Place them in the Instant Pot with some broth. Cook on high pressure for about 10 minutes.
After releasing the pressure, open the lid and sprinkle Parmesan cheese over the chicken. For a crispy topping, broil the cheese until golden.
Serve your Parmesan Herb Chicken with low-carb sides like zucchini noodles or cauliflower rice. This meal is perfect for busy weeknights when you want a flavorful, keto dinner.
20. Shepherd’s Pie
Shepherd’s pie gets a keto makeover in your Instant Pot. Replace traditional potatoes with cauliflower for a low-carb topping.
Steam a head of cauliflower in your Instant Pot for 5 minutes. Blend it with butter, cream cheese, and mozzarella for a creamy mash.
Brown ground beef with onions in the Instant Pot. Add tomato paste, broth, and seasonings. Cook until the sauce thickens.
Spread the cauliflower mash over the meat mixture. Broil for a few minutes to brown the top.
This comforting dish satisfies your shepherd’s pie cravings while keeping carbs in check.
21. Broccoli Cheddar Soup
This keto-friendly Instant Pot recipe brings you a creamy, comforting soup. You’ll love how quickly it comes together in your pressure cooker.
Start by sautéing onions and garlic in butter.
Then add broccoli florets, chicken broth, and seasonings. Cook on high pressure for just 5 minutes.
After releasing the pressure, blend the soup until smooth.
Stir in shredded cheddar cheese for a rich, velvety texture.
For extra flavor, try adding a pinch of ground mustard or red pepper flakes. Garnish with extra broccoli florets and cheese if desired.
22. Stuffed Bell Peppers
Keto stuffed bell peppers are a tasty and filling meal you can make in your Instant Pot. They’re ready in under 30 minutes, perfect for a quick dinner.
To make them, slice off the tops of bell peppers and remove the seeds.
Fill them with a mix of ground beef or turkey, cauliflower rice, and spices.
The Instant Pot cooks the peppers perfectly, making them tender but not mushy. The meat inside stays juicy and flavorful.
These stuffed peppers are low in carbs but high in protein and veggies. They’re great for anyone following a keto diet.
You can customize the filling with your favorite low-carb ingredients. Try adding cheese, herbs, or different spices to change up the flavor.
23. Ratatouille
Ratatouille is a perfect dish for your keto Instant Pot adventures. This French vegetable stew is naturally low-carb and bursting with flavor.
To make it, add diced zucchini, eggplant, bell peppers, and onions to your Instant Pot.
Toss in some garlic, herbs, and a splash of olive oil.
Set your Instant Pot to pressure cook for just 3 minutes. After a quick release, you’ll have a tender, flavorful ratatouille.
If the stew is too watery, use the sauté function to reduce the liquid. Season with salt and pepper to taste.
Enjoy your keto-friendly ratatouille as a side dish or a light main course.
24. Creamy Tuscan Chicken
You can make a delicious Creamy Tuscan Chicken in your Instant Pot. This keto-friendly dish combines tender chicken with a rich, dairy-free sauce.
Season your chicken with salt, pepper, garlic, and onion powder.
Cook it in coconut oil until browned. Then, add coconut milk, chicken broth, and sun-dried tomatoes to create a creamy sauce.
For extra flavor, toss in some artichoke hearts and fresh thyme.
Set your Instant Pot to cook for just a few minutes. The result is a tasty, Italian-inspired meal that fits your keto diet.
This quick and easy recipe is perfect for busy weeknights. It’s also great for meal prep, as the flavors only get better with time.
25. Asian Beef Lettuce Wraps
Asian Beef Lettuce Wraps are a tasty keto-friendly meal you can make in your Instant Pot. These wraps use ground beef cooked with garlic, onions, and Asian-inspired spices.
The beef mixture is wrapped in lettuce leaves, making it low in carbs. You can add toppings like scallions or water chestnuts for extra crunch.
This dish is quick to make and perfect for busy weeknights. It’s also great as an appetizer for parties. Each serving of about 3 lettuce wraps has only 379 calories and very few carbs.
You can adjust the seasonings to your taste. Try adding fresh ginger or sriracha sauce for more kick. These wraps are both filling and light, making them ideal for a keto diet.
26. Shredded Chicken Taco Bowls
Shredded chicken taco bowls are a tasty keto-friendly meal you can make in your Instant Pot. Start by seasoning chicken thighs with a mix of garlic, onion, cumin, salt, and pepper.
Add chicken broth and salsa to the pot with the seasoned chicken.
Cook on high pressure for 15 minutes, then let the pressure release naturally.
Shred the cooked chicken with two forks and return it to the flavorful juices.
Serve your shredded chicken over cauliflower rice for a low-carb base.
Top your bowls with keto-friendly toppings like avocado, cheese, lettuce, and sour cream.
This quick and easy meal is perfect for busy weeknights when you want a satisfying dinner.
27. Mushroom Stroganoff
Mushroom stroganoff is a tasty keto-friendly meal you can make in your Instant Pot. This dish uses mushrooms instead of beef for a vegetarian twist.
To start, sauté onions and mushrooms in the Instant Pot.
Add garlic, butter, mustard, and soy sauce for flavor.
Mix in some heavy cream and sour cream to create a rich, creamy sauce.
Season with salt, pepper, and herbs like thyme or rosemary.
Cook the stroganoff on high pressure for about 5 minutes. Let it naturally release for another 5 minutes before serving.
Serve your mushroom stroganoff over zucchini noodles or cauliflower rice to keep it keto.
This quick and easy meal is perfect for busy weeknights.
28. Buffalo Cauliflower Bites
Buffalo Cauliflower Bites are a tasty keto-friendly snack you can make in your Instant Pot. They offer a spicy kick without the carbs of traditional wings.
To make them, coat cauliflower florets in a mixture of flour, water, garlic, and lemon juice.
Air fry them in your Instant Pot’s air fryer basket at 400°F for 10 minutes.
While they cook, whip up a sauce using hot sauce, butter, and Worcestershire sauce.
Once done, toss the cauliflower in the sauce.
These bites are perfect for game day snacking or as a side dish. They’re low-carb, vegetarian, and full of flavor.
29. Spinach Artichoke Dip
You can make a tasty keto spinach artichoke dip in your Instant Pot. This creamy dip cooks in just 4 minutes.
Add artichokes, spinach, cream cheese, sour cream, mayo, and seasonings to the pot.
Use frozen spinach without thawing first to save time.
Pour in some chicken broth or artichoke brine for liquid. Close the lid and cook on high pressure.
After a quick release, stir in shredded mozzarella and Parmesan cheese until smooth.
The result is a warm, gooey dip perfect for veggie sticks or low-carb chips.
This easy appetizer has only about 4g net carbs per serving. It’s great for parties or game day snacking.
30. Butter Chicken
Butter chicken is a tasty keto-friendly dish you can make in your Instant Pot. Start by coating chicken pieces in spices like curry powder and ginger.
Sauté onions, garlic, and ginger in the pot.
Add the spiced chicken and brown it for a few minutes.
Pour in tomato sauce and pressure cook for 5-6 minutes.
After cooking, blend the sauce until smooth.
Stir in butter and heavy cream to create a rich, creamy texture. Let the sauce thicken to your liking.
This low-carb version of butter chicken is quick and easy to make. It’s perfect for a keto diet and ready in about 30 minutes.
Benefits of Using an Instant Pot for Keto Cooking
Using an Instant Pot can make keto cooking easier and more efficient. It helps you save time and keep more nutrients in your food.
Faster Cooking Times
The Instant Pot speeds up cooking for keto meals. It uses pressure to cook food quickly, often in less than 30 minutes. This is great for busy days when you don’t have much time to cook.
You can make soups, stews, and meats fast.
For example, you can cook a whole chicken in about 25 minutes. Beef stew that normally takes hours can be ready in under an hour.
The quick cooking time also means you can make fresh meals more often. You don’t need to rely on pre-made or fast food options that might not fit your keto diet.
Nutrient Retention
The Instant Pot helps keep more nutrients in your food. It uses less water and cooks for a shorter time than other methods. This means vitamins and minerals stay in the food instead of being lost.
Pressure cooking can keep up to 90% of nutrients in vegetables. This is much better than boiling, which can lose a lot of nutrients in the water.
For keto dieters, keeping nutrients is key. You need to get the most from your food when limiting carbs. The Instant Pot helps you do this while still cooking tasty meals.
Essential Tips for Keto Instant Pot Recipes
Making tasty keto meals in your Instant Pot is easy with the right know-how. These tips will help you create delicious low-carb dishes quickly and easily.
Choosing the Right Ingredients
Pick high-quality, low-carb foods for your keto Instant Pot recipes. Go for fatty meats like beef, pork, and chicken thighs. Add non-starchy veggies like cauliflower, broccoli, and zucchini. Use full-fat dairy products such as heavy cream and cheese.
Avoid high-carb items like potatoes, rice, and pasta.
Instead, try cauliflower rice or zucchini noodles. Select sugar-free broths and sauces. Read labels carefully to check carb counts.
When possible, choose organic meats and dairy. These often have better flavor and more nutrients. Fresh herbs and spices can add lots of taste without extra carbs.
Balancing Macros Effectively
Keep your keto macros in check when using the Instant Pot. Aim for about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbs.
Add healthy fats like coconut oil, avocado oil, or butter to your recipes. These boost flavor and help you hit your fat goals.
Use fatty cuts of meat to increase fat content naturally. Watch your protein intake, as too much can kick you out of ketosis.
Balance meat with low-carb veggies to keep carbs in check. Add extra fat through sauces or toppings if needed.
Track your meals to ensure you’re hitting your macro targets. Adjust recipes as needed to fit your specific keto goals.