Kick-Start Your Keto Diet With Instant Keto: A Guide

Instant Pots are a great way to make keto meals. The pressure cooker allows you to retain healthy fats and flavours with minimal effort.

The ketogenic diet is a high-fat, low-carb eating plan that has gained popularity among people trying to lose weight or manage blood sugar. The keto diet requires roughly 70 to 75 percent of your calories to come from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates.

Using an Instant Pot, you can make a variety of keto-friendly meals that are tasty and easy to prepare. Here are some examples:

- Instant Pot breakfast casserole with sausage

- Instant Pot sous vide egg bites

- Instant Pot cheesy buffalo chicken lettuce wraps

- Instant Pot low-carb taco soup

- Low-carb Instant Pot egg roll bowls

- Instant Pot chicken and mushrooms

- Instant Pot keto cheesecake

Keto-friendly Instant Pot meals

Instant Pots are incredibly versatile kitchen gadgets that can sauté, steam, slow cook, and pressure cook. They are perfect for keto dieters as they can cut your cook time in half and make meal prep much easier. Here are some delicious keto-friendly Instant Pot meals to get you started:

Breakfast

• Southwestern Breakfast Casserole
• Instant Pot Frittata

Soups and Stews

• Loaded Cauliflower Soup
• Chicken Enchilada Soup
• Chicken Pot Pie Soup
• Broccoli Chicken Bacon Soup
• Mushroom and Sausage Pizza Soup
• Beef Stew with Bacon
• Zuppa Toscana
• Keto Cabbage Soup
• Buffalo Chicken Soup
• Pizza Soup
• Chicken and Sausage Stew

Main Dishes

• Easy Keto Pulled Pork
• Chicken and Mushrooms
• Creamy Salsa Chicken
• Leg of Lamb
• Pot Roast with Gravy
• Chicken Tenders
• Beef Tips with Gravy
• Instant Pot Pork Chops
• Italian Pork
• Carnitas with Keto Coleslaw
• Ginger Garlic Pork Tenderloin
• Salsa Chicken
• Teriyaki Chicken
• Hungarian Pot Roast
• Southwestern Beef Stew
• Green Chile Chicken
• Green Chile Chicken Burrito Bowl
• Southwestern Pot Roast
• Balsamic Pork Roast
• Lemony Greek Chicken
• Spicy Shredded Chicken Lettuce Wrap Tacos
• Corned Beef with Creamy Horseradish Sauce
• Low-Carb Beef Stroganoff
• All Beef Ancho and Anaheim Chili
• Mexi-Meatloaf
• Chili Lime Steak Bowl
• Spicy Barbacoa Beef Roast
• Picadillo
• Asian Beef Pot Roast
• Low-Carb Ground Beef Shawarma
• Low-Carb Whole Chicken and Gravy
• Cauliflower Rice Greek Chicken Bowls
• Buffalo Chicken Cauliflower Rice Bowl
• Buttermilk Chicken
• Buffalo Chicken Lettuce Wraps
• Chicken Tinga
• Indian Butter Chicken
• Creamy Chicken with Bacon and Cheese
• Lemon Chicken Thighs
• Low-Carb Chicken Vindaloo
• Belizean Stewed Chicken
• Salsa Chicken
• Cafe Rio Chicken
• Italian Pulled Pork Ragu
• Green Chile Pork Taco Bowl
• Kalua Pork
• Carnitas
• Salsa Pork Chops
• Ribs
• Jamaican Jerk Pork Roast
• Pork with Peanut Sauce
• Boneless Pork Chops
• Pork Ribs
• Pork Roast with Mushroom Gravy
• Italian Sausage Stew
• Keto Instant Pot Italian Stuffed Peppers
• Chicken Tinga
• Sausage and Peppers
• Cabbage and Sausage
• Farmhouse Beans and Sausage
• Pasta Sauce
• Sauerkraut and Sausage
• Sausage and Cabbage Casserole

Sides

• Fried Cabbage with Bacon
• Mashed Cauliflower
• Zucchini Two Ways
• Creamy Bacon Brussels

Desserts

• Cookies and Cream Cheesecake
• Keto Pecan Pie Cheesecake
• Pumpkin Mascarpone Cheesecake
• Peanut Butter Cheesecake
• Keto Sticky Toffee Pudding
• Chocolate Peanut Butter Cake
• Instant Pot Chocolate Mousse
• Cinnamon Pecan Coffee Cake

Instant Pot cooking for beginners

Instant Pots are a popular electric pressure cooker that can cut long cooking times in half and make hands-on meals a thing of the past. They are energy-efficient, quiet, and won't heat up your kitchen as they are very good at containing steam.

If you're new to the Instant Pot, it's a good idea to read the manual and perform a water test to get comfortable with the buttons and settings. You should also familiarise yourself with the pressure release valves and how to safely release steam.

Once you're ready to start cooking, here are some beginner-friendly recipes to try:

• Hard-boiled eggs: The Instant Pot is known for producing easy-to-peel, perfectly cooked eggs. Use eggs straight from the fridge and, once cooked, give them a quick dip in an ice bath for the best results.
• Corn on the Cob: This is a great way to get used to releasing the pressure, which is what most people are scared of when using an Instant Pot for the first time.
• Steamed broccoli: This is unbelievably fast and always turns out perfect. You can also add lemon butter to the broccoli for a more indulgent side dish.
• Chicken stock: Making your own stock might seem daunting, but the Instant Pot makes it easy. You'll get a flavorful broth in half the time, using less water, and without having to constantly watch over it.
• Rice: Cooking rice can be tricky, but the Instant Pot makes it foolproof. Just remember to rinse the rice and use less water than you normally would, as almost no evaporation occurs in the Instant Pot.
• Beans: The Instant Pot is great for cooking dried beans, which usually require a long cook time. You can have tender beans in about an hour, and they'll taste far better than their canned counterparts.
• Salsa chicken: This is a simple "dump" recipe where you add chicken, taco seasoning, salsa, and other ingredients to the pot and let it cook. It's perfect for tacos, quesadillas, and more.
• Chili: Another great dump recipe is chili. You can make a large batch of this comforting dish with just a few simple ingredients from your pantry.

As you get more comfortable with your Instant Pot, you can experiment with more complex recipes and even try creating your own.

Keto Instant Pot recipes

The Instant Pot is a versatile kitchen appliance that can be used to sauté, steam, slow cook, and pressure cook. It's a great tool for those on a keto diet, as it can help to speed up meal prep and cut cooking time in half. Here are some delicious keto-friendly Instant Pot recipes to try:

Breakfast Recipes

Southwestern Breakfast Casserole

Soups and Stews

• Loaded Cauliflower Soup
• Chicken Enchilada Soup
• Chicken Pot Pie Soup
• Broccoli Chicken Bacon Soup
• Mushroom and Sausage Pizza Soup
• Beef Stew with Bacon

Dinner Recipes

• Easy Keto Pulled Pork
• Chicken and Mushrooms
• Creamy Salsa Chicken
• Leg of Lamb
• Pot Roast with Gravy
• Chicken Tenders
• Beef Tips with Gravy

Side Dishes

• Fried Cabbage with Bacon
• Mashed Cauliflower
• Zucchini Two Ways
• Creamy Bacon Brussels

Dessert & Sweets

• Cookies and Cream Cheesecake
• Keto Pecan Pie Cheesecake
• Pumpkin Mascarpone Cheesecake
• Peanut Butter Cheesecake
• Keto Sticky Toffee Pudding
• Chocolate Peanut Butter Cake
• Instant Pot Chocolate Mousse
• Cinnamon Pecan Coffee Cake

Other Keto Instant Pot Recipes

In addition to the recipes mentioned above, here are some other keto-friendly Instant Pot recipes that you can try:

• Zuppa Toscana
• Keto Cabbage Soup
• Carnitas
• Sausage and Cabbage Casserole
• Buffalo Chicken Soup
• Pizza Soup
• Pork Chops
• Italian Pork
• Crack Chicken
• Corned Beef with Creamy Horseradish Sauce
• Hungarian Pot Roast
• Whole Chicken and Gravy
• Cauliflower Rice Greek Chicken Bowls
• Teriyaki Chicken
• Indian Butter Chicken
• Pulled Pork
• Ribs
• Jamaican Jerk Pork Roast
• And many more!

Keto Instant Pot cookbooks

The Keto Instant Pot Cookbook is an official Instant Pot cookbook that combines tasty, low-carb recipes with the convenience of the popular kitchen appliance. It is written by Urvashi Pitre, who is passionate about sharing how the Instant Pot has changed the way she cooks for herself and her family.

The book includes an introduction to the keto diet, with a guide to setting the right macros to meet weight-loss goals. There are over 65 recipes that take less than 45 minutes from start to finish, with most containing less than 10 grams of net carbs per serving. The recipes cover a wide range of ingredients, from eggs and vegetables to soups, seafood, poultry, beef, pork, and desserts.

The book also includes a comprehensive "Instant Pot 101" section, with step-by-step instructions and tips for using the appliance.

Other popular Keto Instant Pot cookbooks include:

• Keto Instant Pot: 130+ Healthy Low-Carb Recipes for Your Electric Pressure Cooker or Slow Cooker by Maria Emmerich
• Keto Instant Pot Cookbook: 100+ Foolproof Ketogenic Recipes Made Easy (Low Carb High Fat Made Simple) by Sam Taylor
• The Keto Reset Instant Pot Cookbook: Reboot Your Metabolism with Simple, Delicious Ketogenic Diet Recipes for Your Electric Pressure Cooker by Mark Sisson, Lindsay Taylor, and Layla McGowan

Keto Instant Pot meal prep

The Instant Pot is a great investment for those on a keto diet, as it can cut your cook time in half and is incredibly versatile. It can sauté, steam, slow cook, and even act as an air fryer with the right lid.

Ingredients:

• 8 ounces bacon, diced
• 2 pounds boneless, skinless chicken
• 8 ounces cream cheese, cubed
• 1 teaspoon dried or 1 tablespoon fresh parsley
• 1 teaspoon dried or 1 tablespoon fresh dill
• 1 teaspoon dried or 1 teaspoon fresh chives
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon freshly ground black pepper
• 2 cups grated cheddar cheese
• Chicken broth

Method:

• Set your Instant Pot to high saute and add the diced bacon. Cook until crispy.
• Remove the bacon from the pot and add chicken broth, followed by the chicken.
• Place the cream cheese on top of the chicken and sprinkle with the herbs and spices: parsley, dill, chives, onion powder, garlic powder, salt, and pepper.
• Secure the lid on the Instant Pot and set it to seal. Cook on high pressure for 12 minutes.
• Do an instant release and remove the chicken. Use forks to shred the chicken.
• Stir the cream sauce and add the grated cheese to the pot. Place the lid back on and let it sit until the cheese melts.
• Return the chicken and bacon to the pot and stir to combine.

This recipe is perfect for a quick and easy dinner and can be served with a green salad or over cauliflower rice.

Other Keto Instant Pot Meal Ideas:

• Keto Cabbage Soup
• Zuppa Toscana
• Southwestern Beef Stew
• Teriyaki Chicken
• Pulled Pork
• Crack Chicken
• Italian Meatball Minestrone
• Low-Carb Butter Chicken
• Chicken and Chorizo Paella

Frequently asked questions