Eating keto can be a challenge, especially when you’re trying to keep your meals interesting and delicious. Fortunately, the Instant Pot makes it easier to prepare a variety of flavorful dishes that adhere to the keto diet. This article brings you 30 mouth-watering recipes that are perfect for anyone looking to stay low-carb without sacrificing taste.
Why struggle with meal prep when you can use your Instant Pot to whip up quick and tasty keto dishes? With recipes ranging from hearty soups to savory main courses, you can enjoy diverse and satisfying meals while staying on track with your keto goals. Whether you’re new to the diet or a seasoned keto pro, these Instant Pot recipes are sure to make your meal planning much more exciting and effortless.
1) Keto Chicken Alfredo
Keto Chicken Alfredo is a delicious and creamy dish perfect for a low-carb diet. You’ll start by seasoning chicken breasts with salt and pepper. In an Instant Pot, heat some olive oil on the sauté setting. Once hot, cook the chicken for about 4 minutes on each side until cooked through. Remove the chicken and set it aside.
For the Alfredo sauce, melt butter in the Instant Pot on the sauté setting. Add minced garlic and sauté for about 30 seconds. Stir in heavy whipping cream and bring it to a simmer. Let it cook for a few minutes, then add parmesan cheese. Stir until the cheese melts.
Next, slice the cooked chicken into bite-sized pieces. Add the chicken back to the pot with the Alfredo sauce. Stir well to coat the chicken pieces in the creamy sauce. You can also add steamed broccoli or zucchini noodles to make it a complete meal.
Serve the Keto Chicken Alfredo warm. This dish is rich in flavor, satisfying, and perfectly fits your keto lifestyle. Adjust the seasoning as needed before serving to suit your taste. Enjoy your creamy and flavorful Keto Chicken Alfredo without worrying about carbs.
2) Instant Pot Zucchini Lasagna
Zucchini lasagna is a great low-carb option that uses zucchini slices instead of traditional pasta.
Start by browning beef, pork, and onion in your Instant Pot. While the meat cooks, prepare your zucchini by slicing it into long, thin strips. Place the slices between paper towels to absorb excess moisture.
In a bowl, mix ricotta, Parmesan, half of the mozzarella, and seasonings.
Once the meat is cooked, layer the zucchini strips in a 7-inch springform pan. Add a layer of meat, then spoon some marinara sauce over it.
Spread the ricotta mixture on top of the sauce and repeat the layers until you use up all the ingredients.
Cover the pan loosely with aluminum foil to prevent condensation. Set the pan in your Instant Pot over a rack with 1 cup of water at the bottom.
Close the lid, seal the valve, and cook on high pressure for 9 minutes. Once done, vent the steam and remove the lid.
Let it cool slightly before serving. Garnish with extra Parmesan and fresh basil for a tasty finish.
3) Buffalo Chicken Dip
Buffalo Chicken Dip is a tasty and easy keto-friendly appetizer. You can whip it up quickly using your Instant Pot.
Start by melting butter using the Saute function. Add buffalo sauce and stir. Place chicken breasts in the pot, making sure they are coated well with the sauce.
Next, sprinkle in some ranch seasoning if you prefer. Lock the lid and set the Instant Pot to high pressure. Cook the chicken for 12 minutes.
Once done, release the pressure. Shred the chicken directly in the pot using two forks.
Stir in some softened cream cheese. This adds a creamy texture to your dip. Add shredded cheese and mix until smooth.
Transfer the dip to a serving dish. It is now ready to serve hot. This Buffalo Chicken Dip is perfect for football Sundays or any gathering.
Enjoy this keto-friendly dish without guilt. It’s easy, delicious, and sure to be a hit at your next event.
4) Instant Pot Short Ribs
Instant Pot short ribs are a delicious and easy keto meal. Start by seasoning the ribs with salt, pepper, and any additional spices you like. Make sure to coat both sides evenly.
To begin cooking, set your Instant Pot to sauté. Add some oil and brown the ribs on all sides. This will give them a nice sear and lock in the flavors.
Next, prepare the sauce ingredients. Combine them in a blender or food processor and blend until smooth. You can choose from various flavors like BBQ or Moroccan.
Place the ribs back in the Instant Pot and pour the sauce over them. Use tongs or a spoon to make sure the ribs are well coated with the sauce.
Seal the Instant Pot and set it to cook on high pressure for about 40 minutes. Once done, let the pressure release naturally for 15 minutes before opening the lid.
Remove the ribs and skim any fat from the cooking liquid. You can reduce the sauce by using the sauté function if you prefer a thicker sauce. Serve hot and enjoy your flavorful keto meal.
5) Keto Butter Chicken
Keto Butter Chicken is a flavorful dish that’s perfect for a low-carb diet. Using an Instant Pot, you can make this dish quickly and with minimal effort.
Start by sautéing onions, garlic, and ginger in the Instant Pot. Cook them until the onions become translucent. This will add a rich base to your sauce.
Next, add the spice-coated chicken pieces and sauté until mostly browned. Pour in canned tomato sauce and mix well. Close the lid and set the pot on MANUAL for 5 minutes to pressure cook the chicken.
After cooking, let the pressure release naturally for a few minutes. Open the pot and carefully remove the chicken. Blend the sauce using an immersion blender until smooth.
Turn on the SAUTE mode and add butter and heavy cream to the sauce. Stir until combined and smooth. Add the chicken back into the pot, mix well, and let it simmer for a couple more minutes.
Serve your Keto Butter Chicken with cauliflower rice or steamed veggies for a complete low-carb meal. It’s a delicious and easy recipe that you can enjoy without straying from your keto diet.
6) Instant Pot Egg Bites
Instant Pot Egg Bites are a quick and easy keto-friendly option.
To make them, you will need eggs, cheese, cream, and your favorite fillings like bacon or veggies. Blend the eggs, cream, and cheese until smooth.
Grease your silicone molds and pour the egg mixture into each cup, filling them almost to the top.
Add one cup of water to the Instant Pot and place the trivet inside. Set the molds on the trivet and cover them with foil. Secure the lid and set the pressure valve to sealing.
Cook on high pressure for 6-8 minutes, then let the pressure release naturally for 5 minutes.
Finally, remove the molds, let them cool, and enjoy your egg bites.
7) Cheesy Bacon Ranch Chicken
Cheesy Bacon Ranch Chicken is a flavorful dish that combines tender chicken, creamy cheese, and crispy bacon.
First, you’ll need to season the chicken with salt, pepper, onion powder, garlic powder, and paprika. This gives the chicken a rich taste.
Next, cook some bacon until it’s crispy. Save the bacon fat for later use.
In an Instant Pot, add the seasoned chicken and cream cheese. Top with ranch seasoning and some water. Close the lid and cook on high pressure for about 15 minutes.
Once the chicken is cooked, manually release the pressure. Shred the chicken and stir in the bacon and cheddar cheese.
You can serve this dish plain or use it as a filling for wraps. The creamy cheese and smoky bacon make it a satisfying meal, perfect for a keto diet.
8) Keto Instant Pot Chili
Keto Instant Pot Chili is a perfect meal when you need something hearty and quick. This dish combines flavors and textures that satisfy your cravings without the carbs.
Start by selecting the saute function on your Instant Pot. Add some olive oil and let it heat up. Toss in chopped onions, celery, and bell peppers. Saute for 2-3 minutes until they become fragrant.
Next, add minced garlic and cook for another minute. Then, put in ground beef and your choice of spices like salt, pepper, cumin, paprika, chili powder, and cayenne. Cook until the meat is browned, which usually takes about 5 minutes.
Once the beef is browned, add diced tomatoes and any other preferred ingredients such as chopped chipotle chili or keto-friendly corn tortillas. Lock the lid and select the pressure cook setting. Cook for about 20 minutes.
After cooking, let the Instant Pot naturally release pressure for about 10 minutes. Open the lid carefully and mix everything well. You can add any additional seasonings if needed.
Serve hot, garnished with keto-friendly toppings like avocado slices, shredded cheese, or sour cream. This chili is not only flavorful but also keeps you aligned with your keto goals.
9) Instant Pot Garlic Butter Chicken
Instant Pot Garlic Butter Chicken is a simple and delicious recipe you can make in no time. Start by adding a bit of unsalted butter and crushed garlic to your Instant Pot. Sauté for about a minute until the garlic is fragrant.
Next, pour in some unsalted chicken stock. Use a wooden spoon to deglaze the pot by scraping the flavorful bits from the bottom. This step adds depth to your sauce.
Now, place your chicken pieces into the pot. Pressure cook for a few minutes to ensure that the chicken cooks through and absorbs the flavors.
Once done, let the pressure release naturally. This will make sure your chicken stays tender and juicy.
The rich garlic and butter combination makes this dish a hit. Perfect for those following a keto diet, it’s both tasty and low in carbs. Enjoy this easy, flavorful meal with minimal prep and cleanup.
10) Beef Stroganoff
Beef Stroganoff is a classic comfort dish that you can easily adapt for a keto lifestyle using your Instant Pot. This recipe is rich and satisfying, perfect for a wholesome meal.
Start by sautéing onions and garlic in oil or butter. Add mushrooms, diced beef, Worcestershire sauce, salt, pepper, and water. Cook on high pressure for around 20 minutes if using larger or tougher meat pieces. For smaller and more tender pieces, cook for about 10 minutes.
Allow the Instant Pot to release pressure naturally for 10 minutes before opening. This helps keep the meat tender and juicy.
After cooking, you can add a mix of cauliflower cream to make the sauce rich and smooth. Blend the cauliflower and broth until smooth. Reserve a cup of this cream and set aside the rest.
Press the “Saute” button again and add ground meat and chopped onions. Cook until the meat is evenly browned. Add beef broth, thyme, mushrooms, salt, and pepper into the mix. Cook for an additional few minutes until the onions are translucent.
Serve your keto-friendly Beef Stroganoff with your choice of low-carb vegetables or over cauliflower rice for a complete meal.
11) Instant Pot Pulled Pork
Instant Pot pulled pork is a simple and tasty keto meal. Start with a pork shoulder or pork butt. Cut it into 1-pound pieces to help it cook more evenly.
Season the pork pieces with a mix of chili powder, cumin, garlic powder, and salt. This adds a nice kick to the meat.
Pour some chicken broth into the Instant Pot. This helps prevent sticking and adds flavor. Place the pork pieces in a single layer at the bottom.
Set your Instant Pot to high pressure for 45 minutes. Make sure the vent is sealed. This will cook the pork to tender perfection. Allow the pressure to release naturally for 15-20 minutes after cooking.
Once done, shred the pork using two forks. You can add more seasoning or low-carb BBQ sauce if you like. This dish is great for keto because it’s low in carbs and high in flavor.
12) Creamy Tuscan Garlic Chicken
Creamy Tuscan Garlic Chicken is a rich, flavorful keto-friendly dish you can make in your Instant Pot. It combines tender chicken breasts with a creamy sauce, bursting with garlic and Italian seasoning.
Start by seasoning your chicken with salt, pepper, and Italian seasoning. Brown the chicken on both sides using the sauté function of the Instant Pot.
Next, add chicken broth and heavy cream to the pot. Make sure to deglaze the pot, so nothing is stuck to the bottom. This step ensures an even cook and avoids burning.
Lock the lid in place and set the Instant Pot to high pressure. Cook for 1 minute, then let it sit for 2 minutes before releasing the pressure. This quick cooking method keeps the chicken juicy while blending the flavors perfectly.
Once cooking is complete, stir in some spinach until it wilts. If you prefer, you can thicken the sauce with a bit of gluten-free flour while whisking it in. This provides a smooth, creamy consistency.
Serve your Creamy Tuscan Garlic Chicken hot, garnished with parsley and sun-dried tomatoes for an extra burst of flavor. This dish pairs well with zoodles or cauliflower rice for a complete keto meal.
13) Instant Pot Salsa Chicken
Instant Pot Salsa Chicken is a simple and tasty meal that fits perfectly into a keto diet.
Start by seasoning your chicken breasts with salt, pepper, cumin, paprika, and garlic powder. Sauté the chicken in your Instant Pot with a bit of oil for a few minutes on each side.
After browning the chicken, add your favorite keto-friendly salsa. Set your Instant Pot to high pressure and cook for 20 minutes. Allow the pressure to release naturally for juicy, flavorful chicken.
Once cooked, you can reduce and thicken the sauce by using the sauté function for a few minutes. Serve your salsa chicken with a side of cauliflower rice or a fresh green salad for a complete keto meal.
This recipe is quick, easy, and perfect for busy weeknights. Enjoy a delicious low-carb meal without much prep time.
14) Keto Cheeseburger Soup
Keto Cheeseburger Soup is a warm, hearty meal that’s perfect for your low-carb diet. Made quickly in an Instant Pot, it’s ideal for busy nights.
Start by browning ground beef in the Instant Pot using the Sauté function. Drain any excess grease. Add diced onions, celery, and garlic, and cook until they are soft.
Add beef broth, tomatoes, and spices like paprika, salt, and pepper. Place cream cheese on top, but don’t stir it in yet.
Close the lid and set the Instant Pot to cook on the Soup setting for 15 minutes. After cooking, quick-release the pressure.
Stir the soup well to blend the cream cheese. If you like your soup spicy, add pickled jalapenos. Serve hot, and enjoy with keto-friendly sides like pork rinds or cheese crisps.
Store leftovers in an airtight container in the fridge for up to four days. Freezing is not recommended due to the dairy content.
15) Instant Pot Lemon Garlic Salmon
This recipe is perfect for a quick, healthy meal that’s full of flavor.
Start by preparing the salmon fillets. Brush them with avocado oil, then season with salt, pepper, and garlic powder.
Place a trivet in the Instant Pot and pour in a cup of water. Lay the seasoned salmon fillets on the trivet.
Top the salmon with slices of lemon. Close the Instant Pot lid, set it to high pressure, and cook for about 3 minutes.
When done, quickly release the pressure. Your salmon should be tender and flaky. Serve the salmon with a squeeze of fresh lemon juice and a sprinkle of parsley for extra flavor.
This dish pairs well with steamed vegetables like asparagus or broccoli, making it a wholesome meal.
16) Keto Carnitas
Keto Carnitas are a savory and satisfying option for your Instant Pot meal rotation. You start with pork shoulder, which is perfect for slow cooking and becomes tender and flavorful.
First, pat the pork dry and cut it into large chunks. Season with salt, pepper, cumin, and oregano.
Add some avocado or olive oil to your Instant Pot set on sauté mode. Brown the pork in batches to get a nice crust on the outside.
Once browned, pour in a mixture of chicken broth, lime juice, and additional spices. This helps build a deep, rich flavor.
Lock the lid and set the Instant Pot to cook on high pressure for about 35 minutes. Once it’s done, allow it to naturally release pressure for 10 minutes before quick-releasing any remaining pressure.
Remove the pork and shred it with forks. You can broil it briefly to get crispy edges if you like.
Serve your Keto Carnitas in low-carb tortillas or over a salad for a delicious, keto-friendly meal. Enjoy the rich, spiced flavors that come together easily in your Instant Pot.
17) Creamy Cauliflower Mash
Creamy cauliflower mash is a great low-carb alternative to mashed potatoes. It’s smooth, delicious, and fits perfectly into a keto diet.
Start by washing the cauliflower and removing the leaves. Cut off the thicker part of the stem. Place the florets in an Instant Pot with a cup of water or stock.
Secure the lid and set the Instant Pot to high pressure for about 4 to 7 minutes. Once done, do a quick release.
Transfer the cooked cauliflower to a food processor. Add butter, cream cheese, salt, and pepper. Blend until smooth.
For extra flavor, you can saute minced garlic in butter before adding it to the mash. Top your mash with chives if you like. Enjoy this creamy side dish with your favorite main course.
18) Instant Pot Clam Chowder
Instant Pot Clam Chowder is a comforting dish that fits perfectly into a keto diet. Traditional clam chowder often includes potatoes and heavy cream. This keto version substitutes those with low-carb ingredients.
You’ll need bacon, onion, celery, garlic, thyme, salt, and pepper. Bacon adds a rich flavor, and the veggies provide a good texture. Use cauliflower instead of potatoes to keep it low-carb.
Start by sautéing the bacon in the Instant Pot. Once it’s crispy, remove it and cook onion, celery, and garlic in the bacon drippings. This step adds more flavor to the soup.
After the veggies soften, add cauliflower, water, and clam juice. Close the lid, set the steam release valve to “Sealed,” and cook on high pressure for a few minutes.
After cooking, do a quick release of the pressure and stir in the clams. Let the chowder sit for a moment to allow flavors to meld.
Serve your Instant Pot Clam Chowder hot, garnished with crispy bacon bits. This dish is a great way to enjoy a classic soup without worrying about carbs.
19) Keto BBQ Ribs
Keto BBQ Ribs in an Instant Pot are a delicious and easy way to enjoy a favorite dish without long cook times. Start by removing the membrane from the back of the ribs. Combine salt, pepper, smoked paprika, and garlic powder to make a dry rub. Cover the ribs generously with this mix.
Place the trivet inside your Instant Pot. Add 1 cup of water and 1/4 cup of apple cider vinegar to the pot. Stand the ribs on the trivet. Set your Instant Pot to high pressure for 25-30 minutes.
Once the ribs are done, let the pressure release naturally. You can finish them by grilling or broiling for a few minutes to get a nice crust. Brush with your favorite keto-friendly BBQ sauce before serving.
Enjoy tender and flavorful ribs that fit perfectly into your keto diet.
20) Instant Pot Greek Chicken
Instant Pot Greek Chicken is a flavorful and easy dish perfect for a keto diet. It combines tender chicken with classic Greek spices and herbs.
Start by seasoning your chicken with salt, pepper, and lemon pepper. Drizzle some olive oil into your Instant Pot and set it to saute. Brown the chicken on both sides to lock in flavor.
Next, add garlic and crushed garlic cloves to the pot. Pour in a bit of water or chicken broth to deglaze and gather all the flavors from the bottom.
Pour the remaining marinade into the Instant Pot and place the chicken on top. Seal the lid and cook under Manual pressure for about 15 minutes.
Once the cooking cycle is complete, let the pressure release naturally for around 10 minutes before opening the lid. This will ensure the chicken stays tender and juicy.
Serve your Greek Chicken with a fresh salad or cauliflower rice for a complete keto-friendly meal.
21) Instant Pot Beef & Broccoli
Instant Pot Beef & Broccoli is a tasty, keto-friendly dish you can make quickly using your pressure cooker. You’ll need sliced beef, fresh broccoli, beef broth, soy sauce or coconut aminos, sesame oil, garlic, and a few seasonings.
To start, set your Instant Pot to sauté mode and heat some oil. Sear the sliced beef for about 1-2 minutes until browned on both sides. Remove the beef and set it aside.
Add minced garlic to the pot and sauté for about a minute. Pour in beef broth, soy sauce or coconut aminos, sesame oil, red pepper flakes, salt, and pepper. Stir well to combine.
Place the beef and its juices back into the pot. Secure the lid and set the Instant Pot to manual for 10 minutes. Meanwhile, steam your broccoli until it’s tender.
Once the beef is done, do a quick release. Mix in the steamed broccoli and stir until everything is well coated with the sauce. Serve hot and enjoy your delicious, healthy meal.
22) Crack Chicken
Crack Chicken is a flavorful and creamy dish you can easily make in your Instant Pot. It combines chicken, cream cheese, ranch seasoning, and bacon for a rich, satisfying meal.
Start by placing chicken breasts into your Instant Pot. Add chicken broth, then layer cream cheese on top of the chicken. Sprinkle ranch seasoning over the cream cheese.
Next, set your Instant Pot to Manual, High Pressure for about 15 minutes. Once the timer finishes, perform a quick release to let out the pressure.
Once the chicken is cooked, shred it directly in the pot. Stir to mix the chicken with the melted cream cheese and ranch seasoning, ensuring everything is well combined.
Add cooked, crumbled bacon to the mixture and stir again. If desired, top with shredded cheddar cheese and let it melt for a few minutes using the “keep warm” setting.
Serve Crack Chicken over cauliflower rice, zoodles, or enjoy it on its own for a low-carb meal. Enjoy the savory taste and creamy texture that makes this dish a true keto favorite.
23) Instant Pot Chicken Fajita Soup
This Instant Pot Chicken Fajita Soup is perfect for your keto diet. It’s simple, flavorful, and low in carbs.
To start, season your chicken breasts with salt and pepper on both sides. Then, add the chicken, tomatoes, chicken broth, and spices to your Instant Pot. Give it a good stir to mix everything together.
Next, put the lid on your Instant Pot and set the pressure valve to “sealing.” Choose the “Manual” or “Pressure Cook” setting on high for 10 minutes.
Once the cooking time is up, do a quick release to let out the steam. Carefully remove the lid and take out the chicken. Shred the chicken using two forks, then return it to the pot. Stir the soup to mix the flavors.
Serve the soup hot. You can top it with avocado, cheese, bacon, or any other low-carb toppings you like. This soup is both delicious and perfect for your keto lifestyle.
24) Keto Jalapeno Popper Soup
To make Keto Jalapeno Popper Soup in an Instant Pot, start by sautéing onions, garlic, and sliced jalapeno peppers using the sauté function.
Add in your chicken pieces and broth next. Lock the lid and set the pressure cooker to high pressure for about 10 minutes.
Once the timer goes off, do a quick release to let the pressure out. Stir in heavy cream, cream cheese, and shredded cheddar cheese to create a creamy texture. Mix well until the cheeses melt completely.
You can top the soup with crumbled bacon and additional jalapeno slices for extra flavor. Make sure to season with salt and pepper to fit your taste.
Enjoy your warm, spicy, and creamy Keto Jalapeno Popper Soup. It’s perfect for a low-carb diet and packed with flavors.
25) Instant Pot Meatloaf
Instant Pot Meatloaf is a great choice for a keto-friendly dinner. It’s low-carb and gluten-free. You can enjoy a juicy, flavorful meal in less time thanks to pressure cooking.
To start, mix your ground meat with your preferred spices. Shape the mixture into a loaf. Crinkle foil around the meatloaf to make a packet.
Pour a cup of water into the Instant Pot. Place the trivet inside and set the meatloaf packet on top. Cook on high pressure for 25 minutes.
After cooking, allow a 10-minute natural pressure release. Carefully remove the meatloaf and set aside. If you like a crispy finish, you can place it in the oven for a few minutes.
Serve your delicious, keto-friendly Instant Pot Meatloaf with your favorite low-carb sides. Enjoy!
26) Instant Pot Shrimp Scampi
Instant Pot Shrimp Scampi is a delightful mix of shrimp, garlic, butter, and lemon. It’s quick, easy, and perfect for a keto diet.
Start by adding butter and minced garlic to the Instant Pot. Let the garlic cook until it is slightly browned, which should take about 1-2 minutes.
Then add frozen shrimp, salt, and pepper. Pour in your chicken broth, making sure to cover the shrimp.
Set the Instant Pot to high pressure for 1-2 minutes. Once it’s done, use the quick release feature to let out the pressure.
After the pressure is released, add lemon juice and a bit of red pepper flakes for some heat. Stir everything together and let it sit for a moment.
Your Instant Pot Shrimp Scampi is now ready to serve. Enjoy it on its own or pair it with zoodles for a keto-friendly meal. This dish is sure to be a hit with its rich flavors and simple preparation.
27) Keto Stuffed Bell Peppers
These Keto Stuffed Bell Peppers are both delicious and easy to make using your Instant Pot. Start by pressing the Saute button on your Instant Pot and spraying the bottom with cooking spray.
Add your choice of ground beef or turkey and cook, stirring occasionally, for about 5 minutes until fully cooked. Next, mix in cauliflower rice, tomato sauce, and 1/2 cup of shredded cheese.
Season with salt and pepper, then mix well. Remove the meat mixture from the pot and set it aside. Slice your bell peppers in half and remove the seeds. Stuff each pepper half with the prepared meat mixture.
Pour one cup of water into the Instant Pot. Place the stuffed peppers on the trivet or a steamer basket inside. Close the lid and set to high pressure for 5 minutes.
When the cooking time is up, perform a quick release. Carefully open the lid and check that the peppers are tender. Serve them hot, optionally topped with extra cheese and fresh herbs.
These stuffed peppers make a great keto-friendly meal that’s satisfying and packed with flavor.
28) Instant Pot Pork Chops
If you’re looking for a tasty keto meal, Instant Pot pork chops are a great choice. They cook quickly and come out juicy and flavorful.
Start by seasoning your pork chops with salt, pepper, and a bit of thyme. Set your Instant Pot to the sauté setting and add some butter or oil.
Once the pot is hot, sear the pork chops for 2-3 minutes on each side until they are browned. Remove the pork chops and set them aside on a plate.
Add onions, garlic, and beef broth to the pot. Deglaze the bottom by scraping up any browned bits with a spoon. This adds extra flavor to your dish.
Next, stir in Worcestershire sauce. You can also add some balsamic vinegar for a tangy twist. Return the pork chops to the pot, nestling them in the sauce.
Place the lid on the Instant Pot and cook on high pressure for about 6 minutes. After the timer goes off, let the pressure release naturally for about 10 minutes.
Your pork chops should be tender and ready to serve. They pair well with a side of sautéed greens or mashed cauliflower for a complete keto meal.
29) Keto Sausage and Cabbage
Keto Sausage and Cabbage is a hearty dish that fits perfectly in your low-carb diet. It’s quick to make using an Instant Pot, which helps to keep the flavors rich and the vegetables tender.
Start by setting your Instant Pot to sauté mode. Add a little olive oil and sliced sausage. Cook the sausage until it browns slightly.
Next, add chopped onions and minced garlic. Stir them with the sausage until the onions become translucent. This will add a deep, savory flavor to your dish.
Add in chopped cabbage and some chicken stock. Be sure not to exceed the max fill line of your Instant Pot. This ensures everything cooks evenly and safely.
Add your choice of seasonings. Salt, pepper, and a dash of hot sauce are great options. Stir everything together well.
Secure the lid on your Instant Pot and set it to high pressure for about 15 minutes. Once it’s done, do a quick pressure release.
Open the lid carefully. Add some shredded cheese on top if you like. Allow it to melt before serving. This will give your dish a creamy, rich finish.
Serve your Keto Sausage and Cabbage warm. Enjoy the balance of flavors and textures, all while staying within your keto guidelines.
30) Instant Pot Lemon Pepper Wings
You can enjoy these tasty and keto-friendly Instant Pot Lemon Pepper Wings with ease. Start by seasoning the chicken wings with lemon-pepper seasoning.
Add a rack into the Instant Pot and pour in one cup of water. Place the seasoned wings on the rack and secure the lid. Pressure cook on high for 8 minutes.
After the pressure cooking is done, do a quick release of the pressure. To finish, transfer the wings to the Air Fryer Basket in the Instant Pot.
Toss the wings with more lemon pepper, if desired. Spray the wings lightly with olive oil spray. Turn on the air fryer function and cook until crispy.
These wings are low-carb, keto, and gluten-free. They’re also dairy-free if you use an appropriate butter substitute. Perfect for a quick and flavorful meal.
Understanding the Keto Diet
The keto diet emphasizes high-fat, moderate protein, and very low carbs. This shifts your body into a state called ketosis, where it burns fat for energy.
Basic Principles of Keto
The keto diet focuses on drastically reducing carbohydrate intake and replacing it with fat. When you eat very few carbs, your body enters ketosis. In this state, it starts burning fat instead of carbs for energy.
To follow a keto diet, you typically consume:
- 70-75% of your calories from fat
- 20-25% from protein
- 5-10% from carbs
Foods to eat include meat, fish, eggs, butter, nuts, seeds, and low-carb vegetables. Avoid foods high in carbs like bread, pasta, and sugary snacks. Ketosis can take several days to achieve and requires strict adherence to the diet.
Benefits of a Keto Diet
The keto diet can offer several health benefits. One major advantage is weight loss. Because your body burns fat for energy, many people see significant fat loss on this diet.
Additionally, keto may help control blood sugar levels, making it beneficial for people with type 2 diabetes. It can also improve mental clarity and energy levels. Some studies suggest keto might reduce the risk of heart disease by improving cholesterol and triglyceride levels.
However, it’s important to follow the diet correctly to maintain these benefits. Stick to high-quality fats and proteins while avoiding processed foods and hidden carbs.
Using Instant Pot for Keto Recipes
Using an Instant Pot can make preparing keto recipes quicker and more convenient. It helps you maintain your low-carb habits with minimal effort while ensuring flavorful meals.
Advantages of Instant Pot for Keto Cooking
The Instant Pot is a versatile kitchen appliance that can handle a wide variety of cooking tasks quickly. For keto recipes, this means you can easily prepare meats, vegetables, and broths without extensive cooking times. It also helps retain the nutrients in your ingredients, making your meals healthier.
Another advantage is the precise control you have over cooking settings. You can sauté, slow cook, or pressure cook, allowing you to get the perfect texture and flavor for each dish. This makes it easier to diversify your keto meal plan.
Additionally, an Instant Pot can help you prepare bulk meals quickly. You can cook a large batch of a keto-friendly dish and store portions for later. This is especially useful for meal prepping, ensuring you always have a keto meal ready to go.
Tips for Success with Keto Instant Pot Recipes
Choose the right settings: Different keto recipes may require different Instant Pot settings. For example, meats might benefit from the pressure cook setting, while a keto soup could do well with the slow cook option.
Layer your ingredients carefully: When making dishes like keto casseroles or soups, layering ingredients properly is key. Start with heartier ingredients at the bottom to ensure even cooking.
Use thickening agents wisely: Keto diets often avoid traditional thickeners like flour. Alternatives such as xanthan gum or almond flour can achieve the right consistency without adding carbs.
Don’t forget seasoning: While the Instant Pot cooks quickly, it can sometimes mute flavors. Be generous with your spices and herbs to ensuring your dishes remain flavorful.
Mind your liquid levels: Too much liquid can make dishes soggy and diluted. Add just enough to reach pressure but not so much that it overwhelms the ingredients.
Following these tips will help you get the best results from your Instant Pot while sticking to your keto diet.
Nutritional Considerations
When following a keto diet, it is important to balance your macronutrients and ensure you get enough essential vitamins and minerals.
Balancing Macros on Keto
The keto diet focuses on high fat, moderate protein, and low carbohydrates. Ensuring you get the right balance is key to staying in ketosis.
- Fats: Make up about 70-75% of your daily calories. Choose healthy fats like avocados, olive oil, and nuts.
- Proteins: Should be 20-25% of your intake. Opt for lean meats, poultry, and fish.
- Carbs: Limit to 5-10% of your calories. Stick to low-carb vegetables like spinach, broccoli, and cauliflower.
Tracking your macros helps maintain this balance. Use apps or food diaries to monitor your intake.
Ensuring Adequate Micronutrient Intake
On a keto diet, it can be challenging to get enough vitamins and minerals. Focus on nutrient-dense foods like leafy greens, bell peppers, and seeds.
- Electrolytes: Sodium, potassium, and magnesium are crucial. Include salt, nuts, and leafy greens to replenish them.
- Fiber: Important for digestion, found in low-carb vegetables and seeds.
- Vitamins: B vitamins and Vitamin C are important. Eggs, dairy, and green vegetables are good sources.
Consider taking a multivitamin if you are not getting enough nutrients from your diet. Always consult your healthcare provider before adding supplements.
