The ketogenic diet is a low-carb, high-fat diet that many people use for weight loss.
The diet limits high-carbohydrate foods like grains, breads, starchy vegetables, fruits, and desserts, and allows your body to burn fat for fuel instead. If you follow this eating pattern, try to limit your carbohydrate intake to 20 to 50 grams per day and get around 60% of your daily calories from fat (1).
To achieve this, it is helpful to have some delicious and easy keto-friendly recipes on hand. Using an instant pot, which consists of a combined pressure cooker and slow cooker, is an easy and quick way to make keto meals.
Here are 14 keto recipes you can make in an instant pot.
1. Instant Pot Breakfast Casserole with Sausage
Considering that you can throw eggs, meat, and cheese together 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 only requires 4 ingredients. It makes 6 servings and contains less than 1 gram of carbohydrates per serving.
Eggs are also an excellent breakfast meal. They are loaded with filling protein and provide a variety of nutrients, including choline, which is vital for brain and nervous system health (2).
2. Instant Pot Sous Vide Egg Bites
If you’re not a morning person or need to have breakfast on the go, make these low-carb egg bites in your instant pot. They’re freezer friendly and easy to warm up.
Each bite is made from eggs, cream, cheese, and bacon, and contains just 1 gram of carbohydrates and 11 grams of protein.
You can change the recipe to include non-starchy vegetables like broccoli or peppers. This adds a good dose of vitamin C and fiber, which can aid digestive health (3).
3. Instant Pot Cheesy Buffalo Chicken Salad Wraps
Buffalo sauce and chicken make a successful culinary combo, and salad wraps are a great way to enjoy this duo on the keto diet.
With the help of the Instant Pot, you can prepare perfectly cooked buffalo chicken in less than 30 minutes. Stack it on top of crispy Romaine sheets and your low-carb lunch is ready to serve.
These cheesy buffalo chicken salad wraps use a few different sources of milk, all of which provide bone-building calcium (4).
The recipe makes four servings, each with 2 grams of net carbohydrates. The net carbohydrates are calculated by subtracting the grams of fiber from the total carbohydrate count. They’re usually used to add daily carbohydrates to a keto diet.
4. Instant Pot Low Carbohydrate Taco Soup
Enjoy the best flavors of tacos in soup form – without the high-carbohydrate tortillas.
The low-carb taco soup is made with ground beef, cream cheese, and cream, making it a filling, keto-friendly lunch option. There are even vegetables in the form of diced tomatoes and chili peppers.
Preparing taco soup in the Instant Pot shortens the cooking time and provides enough for the whole family. Each serving contains 7 grams of net carbohydrates.
Additionally, beef is rich in nutrients, including vitamin B12, which helps support a healthy nervous system (5).
5. Low carb instant pot egg bun shells
If you love takeaway egg rolls, try making deconstructed egg rolls in a bowl in the instant pot. They have similar flavors but aren’t fried. Plus, they can fit into a keto diet.
These low-carb Instant Pot egg bun bowls can be pre-made for a simple midweek lunch, with each bowl containing only 8 grams of net carbs.
This recipe is also loaded with vegetables, including cabbage, carrots, mushrooms, and spring onions, which all provide fiber. Eating more fiber can help reduce constipation, a common side effect of the keto diet (1).
6. Garlic prawn campi with cauliflower rice
Enjoy the flavors of shrimp scampi in this low carb rendition served over cauliflower rice instead of pasta.
The recipe is from the Instant Pot website and offers a short lead time. With ingredients like white wine, garlic, and lemon juice, it’s fragrant and keto-friendly. Each serving contains 7 grams of net carbohydrates.
Shrimp is a nutritious lean protein that is great for 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 lead to disease (6).
7. Instant Pot Lemon Dill Salmon and Asparagus
Fish is a healthy source of protein for the keto diet, and the Instant Pot can cook most types of fish in minutes.
With just 10 minutes of cooking time, this keto-friendly salmon and asparagus recipe is sure to be a successful meal on busy evenings. It makes 4 servings, each with 5 grams of total carbohydrates and 3 grams of net carbohydrates.
Eating more salmon also has health benefits. Salmon is high in protein, vitamins, minerals, and omega-3 fatty acids that can help prevent heart disease (7).
8. Instant Pot Chicken and Mushrooms
Creamy Chicken and Mushrooms are a calming and satisfying meal that can be on the table in just 30 minutes with the help of the Instant Pot.
The ingredients in this Instant Pot Chicken and Mushroom Meal are simple but delicious – and low in carbohydrates. The recipe contains 6 servings, ideal for the whole family, and each serving contains less than 3 grams of carbohydrates.
Mushrooms also provide important nutrients, including B vitamins, that aid your body’s energy metabolism. They also contain several beneficial compounds that can protect against cancer and other diseases (8).
9. Keto pot roast
Pot roast is usually a time-consuming dish, but the instant pot can make a keto-friendly roast in about an hour.
This keto pot roast features tender beef feed that is high in fat and protein, paired with a variety of non-starchy vegetables. The recipe makes 8 servings, each with just 3 grams of net carbohydrates.
The vegetables – zucchini, cauliflower, onions, celery, and peppers – provide fiber, vitamins, and minerals. Radishes, which may contain compounds that may have anti-diabetic effects, are replacing potatoes (9).
10. Instant Pot Sour Cream Pork Chops
The Instant Pot makes it incredibly easy to prepare perfect pork chops in no time.
This is one of the reasons these sour cream pork chops are a great option for a quick dinner on busy evenings. Sour cream adds extra fat and a tangy, creamy taste, and helps keep net carbs at 5 grams per serving.
In addition to being an excellent source of protein, pork is also packed with a variety of micronutrients. It’s one of the best dietary sources of thiamine, a water-soluble B vitamin that is needed for energy from food (10).
11. Keto Instant Pot blueberry muffins
While snacks are often associated with carbohydrates, 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 carbohydrate content low. Each muffin contains just 2 grams of net carbs, making it a perfect keto treat to enjoy between meals.
Blueberries are one of the few keto-friendly fruits provided you eat them in small portions. In addition, blueberry consumption has been linked to a reduced risk of heart disease and type 2 diabetes (11).
12. Instant Pot Keto Spinach Artichoke Dip
Spinach Artichoke Dip is usually made with high fat ingredients and with a few tweaks can fit into a keto eating plan.
Artichokes contain an abundance of health-promoting compounds known as polyphenols that can help protect against heart disease (12, 13).
Instant Pot Spinach Artichokes take just 25 minutes to prepare, making 10 servings, each with 6 grams of net carbohydrates. Serve this dip with low-carb vegetables like cauliflower flowers.
13. Instant Pot Keto Cheesecake
On the keto diet, you can still have your cake and eat it too.
Instant Pot Cheesecake made from high-fat, keto-friendly ingredients is a decadent sweet treat. It’s hard to believe that each slice contains only 8 grams of net carbohydrates.
While this recipe is meant to be enjoyed in moderation, it still has some nutritional value. The dairy products contribute calcium, potassium and vitamin A.
14. Instant Pot Keto English Muffin
The keto-friendly Instant Pot options don’t stop at meals and snacks as you can also make keto-friendly bread with this multi-cooker.
These English keto muffins are made with cream cheese, butter, eggs, coconut flour, parmesan, and spices. Each muffin has roughly 4 grams of net carbohydrates.
To make a nutritious meal or snack, top a muffin with mashed avocado and hard-boiled eggs. The avocado provides heart-healthy fats and fiber, while the eggs provide satisfactory protein.
The Instant Pot can be incredibly useful when following a keto diet. You can use it to make a variety of keto-friendly dishes that are easy to prepare and delicious.
Refer to this list for any idea of a keto meal or snack in your instant pot.
