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A hectic schedule makes planning meals hard enough, and sticking to a low-carb, healthy whole food regime adds an additional challenge. With our top five recipes from Keto Cooking with Your Instant Pot, by Karen S. Lee DC, you can find dinner ideas that will keep you full and satisfied.
Chicken and broccoli go so well together, don’t they? Add a creamy sauce, and they melt in your mouth. I can’t decide if I like the sauce or the chicken and broccoli more!
Cooking Time: 15 minutes
Turn on the Instant Pot by pressing “Sauté” and set to “More.” Insert the inner pot and wait until the panel says “Hot.”
Add the bacon pieces and sauté to brown, 3 minutes. Add the chicken broth and deglaze the bacon bits. Add the cream cheese and buttermilk, and stir. Add the chicken pieces and the rest of the ingredients except for the broccoli and 1 tablespoon (4 g) of parsley.
Close the lid tightly and move the steam release handle to “Sealing.” Press the “Pressure Cooker/Manual” button and set the timer for 15 minutes on HIGH pressure. When the timer goes off, allow the Instant Pot to cool down naturally until the float valve drops down and you can open the lid.
After cooking is finished, press “Cancel.” Add the broccoli and stir. Press “Pressure Cooker/Manual” and set the timer to “0” minutes. When you hear the beeping sound indicating that the time has ended, carefully turn the steam release handle to the “Venting” position for the steam to escape and the float valve to drop down. Press “Cancel,” and open the lid.
Sprinkle blue cheese crumbles and garnish with remaining parsley before serving.
Nutrition: Per Serving: 545 calories; 28 g fat; 64 g protein; 7 g total carbohydrate; 1 g dietary fiber
Serves 6
One of the first recipes I made in the Instant Pot was this chicken soup. It’s not only easy but it also tastes so much better with all the flavors that get sealed in while cooking. You don’t have to watch over the stove or clean up a mess afterward. This will be your go-to recipe when your family is under the weather for any reason. Make a double batch and freeze one for an emergency.
Cooking Time: 30 minutes
In the inner pot, add the vegetables on the bottom first, then the chicken, sea salt, pepper and the herbs on top. Add the cold filtered water or fill up to below the Max line. Close the lid tightly and move the steam release handle to “Sealing.” Turn on your Instant Pot by pressing the “Pressure Cooker/Manual” button. Set the timer for 30 minutes on HIGH pressure.
After the timer ends, allow the Instant Pot to cool down naturally until the float valve drops down. Since the pot is almost full of high-fat soup, this might take up to 30 to 45 minutes. Press “Cancel” and open the lid. Take out the chicken and debone the meat.
Reserve the bones to make bone broth. Put the meat back in the pot and stir. Crush the carrots and celery gently against the side of the pot with the back of a spoon. Add more sea salt and black pepper, if needed, before serving.
Garnish with the reserved fresh parsley and serve immediately.
Nutrition: Per Serving: 570 calories; 31 g fat; 63 g protein; 6 g total carbohydrate; 1 g dietary fiber
Serves 4
Love lasagna but can’t have the noodles? Don’t worry. I've got your back. This Noodle-Free Lasagna will get you full without the carbs. And it’s so much easier to make in the Instant Pot too! The gooey cheese and ground beef will put a smile on your face.
Cooking Time: 15 minutes
Turn on the Instant Pot by pressing “Sauté” and set to “More.” Insert the inner pot and when the panel says “Hot,” add the EVOO. When the oil is hot, add the onion and garlic and sauté for 2 minutes or until the onion is soft. Add the ground beef and sauté for 3 minutes or until the meat is no longer pink.
Drain the grease and add the crushed tomatoes, tomato paste, sea salt, black pepper and the herbs and mix. Remove the beef sauce to a large mixing bowl and set aside. Press “Cancel.”
In a medium-sized mixing bowl, beat the egg. Add the ricotta cheese, Parmesan cheese and 1 cup (113 g) of mozzarella cheese, and mix. In a deep casserole dish big enough to fit in the Instant Pot, layer the bottom with the beef sauce, then the cheese mixture, more beef sauce, then ½ cup (57 g) of mozzarella cheese, then more sauce, the rest of the cheese mixture and top with the rest of the mozzarella cheese. Loosely cover with aluminum foil.
Put the water in the inner pot and place the trivet inside. Lower the casserole dish on the trivet. Close the lid tightly and move the steam release handle to “Sealing.” Press the “Pressure Cooker/Manual” button and set the timer for 10 minutes on HIGH pressure. When the timer goes off, allow the Instant Pot to cool down naturally until the float valve drops down and you can open the lid. Press “Cancel.” Remove the casserole dish and let it rest for 5 minutes, uncovered.
If there’s liquid on top, gently dab it with a paper towel. Divide the lasagna into 4 shallow bowls, garnish with the parsley and serve immediately.
Nutrition: Per Serving: 707 calories; 56 g fat; 41 g protein; 9 g total carbohydrate; 2 g dietary fiber
Serves 4
When you have leftover turkey from the holidays, this is a great way to use it up. But this recipe is so good that you’ll want to buy turkey breast just to make it. Promise.
Cooking Time: 30 minutes
In a large mixing bowl, combine all the ingredients except for 2 cups (240 g) of cheddar cheese, 2 tablespoons (2 g) of cilantro, half of the scallions, the tapioca flour, and water. Stir and mix the filling.
In a small bowl, mix the tapioca flour and ½ cup (120 ml) of water and stir into the filling mixture. In a casserole dish, pour half of the filling, then 1 cup (122 g) of cheddar cheese and the remaining filling. Cover with the lid, if available, or with aluminum foil. Place the dish on the trivet.
Turn on the Instant Pot by pressing the “Pressure Cooker/Manual” button and set the timer for 30 minutes on HIGH pressure. Pour 1 cup (240 ml) of water and carefully lower the trivet. Close the lid tightly and move the steam release handle to “Sealing.”When the timer ends, you will hear a beeping sound. Allow the Instant Pot to cool down naturally until the float valve drops down.
Meanwhile, turn the oven to broil. Press “Cancel” on the Instant Pot and open the lid. Carefully grab the handles and lift out the trivet. Uncover and sprinkle with the remaining cheddar cheese.
Place the dish in the oven to broil for 2 minutes or until the cheese melts. Serve immediately with the remaining scallions and cilantro as garnish.
Nutrition: Per Serving: 782 calories; 60 g fat; 47 g protein; 14 g total carbohydrate; 3 g dietary fiber
Serves 6
For those who love chili but don’t like tomatoes, white chili is a great alternative. This is a clean tasting yet hearty dish, like any other chili. Make batches of this Keto-friendly, low-carb chili and you can even have seconds without guilt!
Cooking Time: 25 minutes
Turn on the Instant Pot by pressing “Sauté” and set to “More.” Insert the inner pot and wait until the panel says “Hot.” Melt the butter in the inner pot and add the onion, garlic, celery and green pepper. Sauté for 3 minutes or until the onion and green pepper become a little soft.
Add the ground turkey and sauté for 2 minutes or until the ground turkey is separated and no longer pink. Add the rest of the ingredients except for the cheese, ½ cup (8 g) of cilantro and the scallions. Stir to combine all of the ingredients. Close the lid tightly and move the steam release handle to “Sealing.” Press “Cancel,” then the “Pressure Cooker/Manual” button and set the timer for 20 minutes on HIGH pressure.
When the timer ends, you will hear a beeping sound. Allow the Instant Pot to cool down naturally until the float valve drops down. Press “Cancel” and open the lid.
Ladle the chili equally into 6 bowls, sprinkle with cheddar cheese and garnish with the rest of cilantro and scallions. Serve immediately.
Nutrition: Per Serving: 368 calories; 25 g fat; 26 g protein; 13 g total carbohydrate; 3 g dietary fiber
Reprinted with permission from Keto Cooking with Your Instant Pot by Dr. Karen S. Lee, Page Street Publishing Co. 2019.
Written by Karen S. Lee Dc for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
