10 Quick Keto Instant Pot Recipes

The ketogenic diet, known for its low-carb, high-fat approach, has gained massive popularity for its potential benefits in weight loss, blood sugar control, and overall health. The Instant Pot, a versatile electric pressure cooker, makes sticking to the keto diet easier than ever. It significantly reduces cooking time and allows you to prepare delicious and nutritious meals with minimal effort. This article provides 20 quick and easy ketogenic Instant Pot recipes that will help you stay on track with your keto goals.

Why Use an Instant Pot for Keto Cooking?

• Speed: Instant Pots drastically cut down cooking times.

• Convenience: Set it and forget it – minimal monitoring required.

• Versatility: From soups and stews to roasts and desserts, the Instant Pot can handle a wide variety of keto recipes.

• Flavor Enhancement: Pressure cooking intensifies flavors.

• Nutrient Retention: Shorter cooking times help preserve vital nutrients.

Keto Instant Pot Essentials

Before diving into the recipes, let’s cover some keto-friendly staples you'll want on hand:

• Healthy Fats: Avocado oil, coconut oil, olive oil, butter, ghee.

• Proteins: Chicken, beef, pork, fish, eggs.

• Low-Carb Vegetables: Spinach, broccoli, cauliflower, zucchini, asparagus, bell peppers.

• Dairy (in moderation): Heavy cream, cream cheese, cheddar cheese, mozzarella cheese.

• Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds.

• Sweeteners (keto-friendly): Stevia, erythritol, monk fruit.

• Spices and Herbs: Garlic powder, onion powder, paprika, cumin, chili powder, oregano, basil, rosemary, thyme.

20 Quick Ketogenic Instant Pot Recipes

1. Keto Chicken and Broccoli

This classic combination is quick, easy, and satisfying.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cubed

• 1 head broccoli, cut into florets

• 1/4 cup chicken broth

• 2 tbsp olive oil

• 1 clove garlic, minced

• 1/4 cup soy sauce (or coconut aminos for paleo)

• 1 tbsp sesame oil

• 1 tsp ginger, grated

• Salt and pepper to taste

Instructions:

1. Add olive oil to the Instant Pot and turn on the sauté function.

2. Brown the chicken pieces.

3. Add garlic, soy sauce (or coconut aminos), sesame oil, and ginger. Stir well.

4. Pour in chicken broth.

5. Place broccoli florets on top of the chicken.

6. Close the lid and set to high pressure for 3 minutes.

7. Quick-release the pressure. Season with salt and pepper to taste.

2. Keto Beef Stew

A hearty and comforting stew perfect for colder days.

Ingredients:

• 2 lbs beef chuck, cut into 1-inch cubes

• 1 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 cup beef broth

• 1/2 cup dry red wine (optional)

• 1 tbsp tomato paste

• 1 tsp dried thyme

• 1 tsp dried rosemary

• 1 bay leaf

• 1 head cauliflower, chopped into bite-sized pieces

• Salt and pepper to taste

Instructions:

1. Turn on the sauté function. Add olive oil and brown the beef cubes in batches. Remove beef and set aside.

2. Add onion and garlic to the Instant Pot and sauté until softened.

3. Stir in beef broth, red wine (if using), tomato paste, thyme, rosemary, and bay leaf.

4. Return beef to the Instant Pot.

5. Close the lid and set to high pressure for 35 minutes.

6. Allow for natural pressure release for 10 minutes, then quick-release the remaining pressure.

7. Stir in cauliflower and cook on sauté for about 5 minutes, or until cauliflower is tender.

8. Remove bay leaf. Season with salt and pepper to taste.

3. Keto Pulled Pork

Tender, flavorful pulled pork perfect for sandwiches or salads.

Ingredients:

• 3-4 lbs pork shoulder (Boston butt)

• 1 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 cup chicken broth

• 2 tbsp apple cider vinegar

• 1 tbsp smoked paprika

• 1 tsp chili powder

• 1 tsp cumin

• 1/2 tsp cayenne pepper (optional)

• Salt and pepper to taste

Instructions:

1. Season pork shoulder with salt and pepper.

2. Turn on the sauté function. Add olive oil and sear the pork shoulder on all sides. Remove pork and set aside.

3. Add onion and garlic to the Instant Pot and sauté until softened.

4. Stir in chicken broth, apple cider vinegar, smoked paprika, chili powder, cumin, and cayenne pepper (if using).

5. Return pork shoulder to the Instant Pot.

6. Close the lid and set to high pressure for 60 minutes.

7. Allow for natural pressure release for 15 minutes, then quick-release the remaining pressure.

8. Shred the pork with two forks.

9. Mix the shredded pork with the sauce in the Instant Pot.

4. Keto Salmon with Lemon and Dill

A healthy and flavorful dish that cooks in minutes.

Ingredients:

• 4 salmon fillets (6 oz each)

• 1/2 cup water

• 2 tbsp olive oil

• 1 lemon, sliced

• 2 tbsp fresh dill, chopped

• Salt and pepper to taste

Instructions:

1. Place the trivet in the Instant Pot and add water.

2. Place salmon fillets on a plate or steaming basket.

3. Drizzle with olive oil, top with lemon slices and dill. Season with salt and pepper.

4. Carefully lower the plate or basket into the Instant Pot.

5. Close the lid and set to high pressure for 3 minutes.

6. Quick-release the pressure.

5. Keto Egg Bites

Perfect for meal prep and quick breakfasts.

Ingredients:

• 6 large eggs

• 1/4 cup heavy cream

• 1/4 cup shredded cheddar cheese

• 1/4 cup cooked bacon, crumbled

• 2 tbsp chopped chives

• Salt and pepper to taste

• 1/2 cup water

Instructions:

1. Whisk together eggs, heavy cream, cheddar cheese, bacon, chives, salt, and pepper.

2. Pour the mixture into silicone egg bite molds or greased ramekins.

3. Add water to the Instant Pot and place the trivet inside.

4. Place the egg bite molds or ramekins on the trivet.

5. Close the lid and set to high pressure for 8 minutes.

6. Allow for natural pressure release for 10 minutes, then quick-release the remaining pressure.

7. Remove egg bites from molds or ramekins.

6. Keto Creamy Tomato Soup

A comforting and flavorful soup without the carbs.

Ingredients:

• 2 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 28 oz crushed tomatoes

• 1 cup chicken broth

• 1/2 cup heavy cream

• 1 tbsp dried basil

• Salt and pepper to taste

Instructions:

1. Turn on the sauté function. Add olive oil and sauté onion and garlic until softened.

2. Stir in crushed tomatoes, chicken broth, and basil.

3. Close the lid and set to high pressure for 10 minutes.

4. Allow for natural pressure release for 10 minutes, then quick-release the remaining pressure.

5. Carefully blend the soup using an immersion blender until smooth.

6. Stir in heavy cream. Season with salt and pepper to taste.

7. Keto Pot Roast

A classic comfort food made easy in the Instant Pot.

Ingredients:

• 3-4 lb beef chuck roast

• 1 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 cup beef broth

• 2 tbsp Worcestershire sauce

• 1 tsp dried thyme

• 1 tsp dried rosemary

• Salt and pepper to taste

• 1 head cauliflower, chopped into large pieces

Instructions:

1. Season the beef chuck roast with salt and pepper.

2. Turn on the sauté function. Add olive oil and sear the roast on all sides. Remove the roast and set aside.

3. Add onion and garlic to the Instant Pot and sauté until softened.

4. Stir in beef broth, Worcestershire sauce, thyme, and rosemary.

5. Return the roast to the Instant Pot.

6. Place cauliflower pieces around the roast.

7. Close the lid and set to high pressure for 60 minutes.

8. Allow for natural pressure release for 20 minutes, then quick-release the remaining pressure.

9. Shred the roast with two forks.

8. Keto Chili

A hearty and flavorful chili without the beans.

Ingredients:

• 1 lb ground beef

• 1 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 red bell pepper, chopped

• 1 green bell pepper, chopped

• 28 oz crushed tomatoes

• 1 cup beef broth

• 2 tbsp chili powder

• 1 tsp cumin

• 1/2 tsp smoked paprika

• 1/4 tsp cayenne pepper (optional)

• Salt and pepper to taste

Instructions:

1. Turn on the sauté function. Add olive oil and brown the ground beef. Drain any excess fat.

2. Add onion, garlic, and bell peppers to the Instant Pot and sauté until softened.

3. Stir in crushed tomatoes, beef broth, chili powder, cumin, smoked paprika, and cayenne pepper (if using).

4. Close the lid and set to high pressure for 20 minutes.

5. Allow for natural pressure release for 10 minutes, then quick-release the remaining pressure.

6. Season with salt and pepper to taste.

9. Keto Garlic Parmesan Chicken Wings

Crispy and flavorful chicken wings perfect for appetizers or snacks.

Ingredients:

• 2 lbs chicken wings

• 1 tbsp olive oil

• 2 cloves garlic, minced

• 1/4 cup grated Parmesan cheese

• 1 tbsp dried parsley

• 1 tsp garlic powder

• 1/2 tsp onion powder

• Salt and pepper to taste

• 1/2 cup water

Instructions:

1. Season chicken wings with salt, pepper, garlic powder, and onion powder.

2. Place the trivet in the Instant Pot and add water.

3. Place chicken wings on the trivet.

4. Close the lid and set to high pressure for 8 minutes.

5. Quick-release the pressure.

6. Preheat oven to 400°F (200°C).

7. Toss wings with olive oil, minced garlic, Parmesan cheese, and dried parsley.

8. Place wings on a baking sheet and bake for 10-15 minutes or until crispy.

10. Keto Chocolate Lava Cakes

A decadent and satisfying keto dessert.

Ingredients:

• 6 tbsp butter, melted

• 1/4 cup unsweetened cocoa powder

• 1/4 cup erythritol

• 2 large eggs

• 1 tsp vanilla extract

• 1/4 cup almond flour

• Pinch of salt

• 1/2 cup water

Instructions:

1. Grease two ramekins and dust with cocoa powder.

2. In a bowl, whisk together melted butter, cocoa powder, and erythritol.

3. Add eggs and vanilla extract and whisk until smooth.

4. Stir in almond flour and salt.

5. Pour the mixture into the prepared ramekins.

6. Place the trivet in the Instant Pot and add water.

7. Place the ramekins on the trivet.

8. Close the lid and set to high pressure for 12 minutes.

9. Allow for natural pressure release for 10 minutes, then quick-release the remaining pressure.

10. Let cool slightly before serving.

Tips for Keto Instant Pot Success

• Adjust Cooking Times: Every Instant Pot is different. Experiment to find the perfect cooking times for your model.

• Don't Overfill: Never fill the Instant Pot past the maximum fill line.

• Liquid is Essential: Always use enough liquid to create steam for pressure cooking.

• Use a Trivet: When steaming or baking, use a trivet to keep food elevated above the liquid.

• Natural Pressure Release: Allow for natural pressure release for more tender results, especially with meats.

Check Out This

The Ultimate Keto Meal Plan

Custom Keto Diet