Improve energy and lose weight with these easy recipes.
You've probably heard of a ketogenic diet and may be wondering what all the hype is about. In short, it's a very low-carbohydrate, high fat, adequate protein diet. I like to think of it less as a fad diet and more of a lifestyle that focuses on overall health and eating real food. That's why I think the Instant Pot and the ketogenic diet go hand in hand. Real foods are better for your body, but they generally take longer to prepare. The Instant Pot makes that task much faster and much more fun. Sometimes the thing that keeps you on track is knowing you can whip up a nutritious meal in just 20 minutes. With these mouthwatering recipes from my I Love My Instant Pot Keto Diet Recipe Book, you get the best of both worlds: they're easy-to-make and healthy too. Let’s get cooking!
Breakfast Burrito Bowl
When you start a ketogenic diet, you will probably retrain what your brain thinks of in terms of food satisfaction. Empty calories like buns and tortillas aren’t as appealing and certainly don’t make the meal like they used to. Instead, you will have a greater appreciation for flavorful fillings like this bowl. It’s full of fat to keep you full, even without a tortilla.
Hands-on time: 10 minutes Cook time: 15 minutes
Serves 4 - 6 eggs - 3 tablespoons melted butter - 1 teaspoon salt - 1⁄4 teaspoon pepper - 1⁄2 pound cooked breakfast sausage - 1⁄2 cup shredded sharp cheddar cheese - 1⁄2 cup salsa - 1⁄2 cup sour cream - 1 avocado, cubed - 1⁄4 cup diced green onion
In large bowl, mix eggs, melted butter, salt and pepper. Press the Sauté button and then press the Adjust button to set the heat to Less.
Add eggs to Instant Pot and cook for 5–7 minutes while gently moving with rubber spatula. When eggs begin to firm up, add cooked breakfast sausage and cheese and continue to cook until eggs are fully cooked. Press the Cancel button.
Divide eggs into 4 bowls and top with salsa, sour cream, avocado and green onion.
Pound chicken breasts to ¼-inch thickness. In medium bowl, mix frozen spinach and feta and add ¼ teaspoon salt. Evenly divide mixture and spoon onto chicken breasts.
Close chicken breasts and secure with toothpicks or butcher’s string. Sprinkle remaining seasonings onto chicken. Press the Sauté button and add coconut oil to Instant Pot. Sear each chicken breast until golden brown (this may take two batches). Press the Cancel button.
Remove chicken and set aside briefly. Pour water into Instant Pot and scrape bottom to remove any chicken or seasoning that is stuck on. Place steam rack into pot.
Place chicken on steam rack and click lid closed. Adjust time for 15 minutes. When timer beeps, allow a 15-minute natural release, then quick-release the remaining pressure. Serve warm with favorite white sauce if desired.
A decadent (and satisfying) dessert topped with fresh fruit. James Stefiuk
This creamy crustless cheesecake is a filling treat to satisfy your after-meal cravings. It’s the perfect balance of tartness and richness without feeling overly indulgent. You won’t need more than one slice, but you won’t have to feel guilty about grabbing another!
Hands-on time: 10 minutes Cook time: 40 minutes
Serves 12 - 16 ounces cream cheese, softened - 1 cup powdered erythritol - 1⁄4 cup sour cream - 2 teaspoons vanilla - 2 eggs - 2 cups water - Blackberries and strawberries for topping
In large bowl, beat cream cheese and erythritol until smooth. Add sour cream, vanilla and eggs and gently fold until combined.
Pour batter into 7-inch spring form pan. Gently shake or tap pan on counter to remove air bubbles and level batter. Cover top of pan with tinfoil. Pour water into Instant Pot and place trivet in pot.
Carefully lower pan into pot. Press the Cake button and press the Adjust button to set heat to More. Set time for 40 minutes. When timer beeps, allow a full natural release. Using sling, carefully lift pan from Instant Pot and allow to cool completely before refrigerating.
Place strawberries and blackberries on top of cheesecake and pour small amount of berry syrup on top if desired.
Vegetables replace carbs in this Italian favorite. James Stefiuk
Italian foods can be tricky to replace after cutting the carbs because pasta is such a huge part of Italian cuisine. Luckily, if you focus on getting the other flavors and seasonings just right, you won’t even miss the pasta. Even better, this recipe has all the right proportions to make this lasagna a weekly favorite!
Hands-on time: 20 minutes Cook time: 5 minutes
Serves 4 - 1⁄2 pound 85% lean ground beef - 1⁄2 pound 84% lean ground pork - 1⁄2 medium onion, diced - 1 cup Tomato Sauce - 4 zucchini, cut into long slices - 1⁄2 cup whole-milk ricotta - 1⁄4 cup grated parmesan cheese - 1 cup shredded whole milk mozzarella cheese, divided - 1⁄2 teaspoon salt - 1⁄4 teaspoon garlic powder - 1⁄4 teaspoon dried oregano - 1⁄4 teaspoon dried parsley - 1 cup water
Press the Sauté button and add beef, pork, and onion to Instant Pot. Brown meat until no pink remains. While meat is browning, prepare zucchini and filling.
Place zucchini slices in single layer between paper towels and set aside.
In medium bowl, mix ricotta, parmesan, half of mozzarella and seasonings. Set aside.
When meat is completely cooked, spoon into bowl and prepare to assemble lasagna. In Instant Pot–safe dish, place layer of zucchini strips on bottom of dish. Spoon 1⁄3 of meat onto strips and spread evenly. Spoon 1⁄2 of cheese mixture onto meat layer.
Complete next layer of zucchini, meat, and cheese. For third layer, top meat with remaining mozzarella. Cover with foil.
Pour water into Instant Pot and place trivet in bottom. Place covered baking dish onto trivet and click lid closed. Press the Manual button and adjust time for 5 minutes. When timer beeps, quick-release the pressure. Serve warm with salad and high-fat dressing.
A two-step recipe that yields flavorful chicken. James Stefiuk
Chicken parmesan is a popular Italian dish that is usually made with breaded chicken covered in tomato sauce and cheese, served over spaghetti. This recipe not only cuts the carbs from the breading, but also the unnecessary sugar that is used in most tomato sauces. For a more complete dish, you can serve it over zucchini noodles or spaghetti squash.
Hands-on time: 5 minutes Cook time: 15 minutes
Serves 2 - 2 6-ounce boneless, skinless chicken breasts, butterflied - 2 tablespoons coconut oil - 1⁄2 teaspoon salt - 1⁄4 teaspoon pepper - 1⁄4 teaspoon dried basil - 1⁄2 teaspoon garlic powder - 1⁄4 teaspoon dried parsley - 1⁄2 cup water - 1 cup Tomato Sauce - 1⁄4 cup grated parmesan cheese - 1⁄4 cup shredded whole-milk mozzarella cheese
Press the Sauté button and add coconut oil to Instant Pot. Sprinkle seasoning evenly over chicken breasts and sear each side for 4 minutes or until golden brown. Press the Cancel button.
Add water and tomato sauce to Instant Pot. Using rubber spatula or wooden spoon, scrape bottom of pot to make sure no seasoning or chicken has stuck to bottom. Click lid closed. Press the Manual button and adjust time for 15 minutes. When timer beeps, sprinkle mozzarella and parmesan into pot and place lid on top while Instant Pot is in warming mode for 5 minutes or until cheese has melted. Top with additional dried parsley if desired.
A hearty seafood dish ready in 20 minutes. James Stefiuk
Shrimp’s mild flavor can handle almost any flavor profile and it cooks in the blink of an eye. If you’re used to buying precooked shrimp, I encourage you to learn how to devein and shell your own shrimp—the flavor is worlds apart! This stir-fry works with either kind and is still just as delicious. Feel free to add more veggies and spice it up to suit your tastes!
Hands-on time: 10 minutes Cook time: 10 minutes
Serves 4 - 2 tablespoons coconut oil - 1-pound medium shrimp, shelled and deveined - 1⁄2 cup button mushrooms - 1⁄2 cup diced zucchini - 2 cups broccoli florets - 1⁄4 cup soy sauce or liquid aminos - 2 cloves garlic - 1⁄8 teaspoon red pepper flakes 2 cups cooked cauliflower rice
Press the Sauté button and add coconut oil to Instant Pot. Add shrimp and cook for 5 minutes or until pink and fully cooked. Remove and set aside in bowl.
Add mushrooms, zucchini, broccoli, soy sauce, garlic and red pepper flakes to pot. Stir fry for 3–5 minutes until vegetables are fork-tender. Add shrimp back to pot and press Cancel.
Separate premade, warmed cauliflower rice into each bowl and top with portion of stir fry. Serve warm.
A classic starter that can be transformed into a full meal. James Stefiuk
When it comes to classic appetizers, it doesn’t get much simpler or more classic than these meatballs. These party favorites are rolled up and steamed, then simmered in a flavorful herb-filled tomato sauce. Don’t forget to sprinkle them with Parmesan and oregano!
Hands-on time: 5 minutes Cook time: 9 minutes
Serves 4 - 1 pound 85% lean ground beef - 1⁄4 cup almond flour - 1⁄4 cup grated parmesan - 1 egg - 2 teaspoons dried parsley - 1 teaspoon salt - 1⁄2 teaspoon dried oregano - 1⁄4 teaspoon pepper - 1 cup Tomato Sauce - 1⁄2 cup Beef Broth
In large bowl, mix ground beef, almond flour, parmesan, egg, parsley, salt, oregano and pepper. Fully combine and roll into 12 balls.
Place tomato sauce and broth in bottom of Instant Pot. Add meatballs, turning each one to coat in sauce. Click lid closed. Press the Manual button and adjust time for 9 minutes.
When timer beeps, allow a 5-minute natural release and quick-release the remaining pressure. Spoon sauce over meatballs. Serve warm.
MAKE IT A MEAL Although delicious by themselves, these meatballs can become a meal if you serve over buttery zucchini noodles and top with parmesan cheese.
Place all ingredients into Instant Pot and cover with slow cooker lid.
Allow to cook on Low for 1 hour and stir. Smooth mixture and allow to cook additional 30 minutes.
Pour mixture into 8" x 8" parchment-lined pan and chill for 2 hours. Slice.
DESSERTS ON KETO You can have dessert every day on a keto diet as long as it fits into your macros and calories. Since you do not use sugar or high-carb ingredients, there is no harm in eating a treat every day, if you like. It’s a great way to get in extra fat at the end of the day.
Enjoy the crunch of the pepper shell as you bite into a rich, meaty filling. James Stefiuk
These peppers are super easy to make, and are done in a fraction of the time it takes to cook traditional stuffed peppers. You certainly won’t miss the rice in this recipe, especially once you add your favorite toppings. This is a meal you can get on the table in under 30 minutes—and the whole family will enjoy.
Hands-on time: 5 minutes Cook time: 10 minutes
Serves 6 - 1 pound 85% lean ground beef - 1⁄4 cup diced tomatoes and green chilies - 1⁄4 cup diced onion - 1 teaspoon salt - 1 teaspoon chili powder - 1 teaspoon cumin - 6 green bell peppers cut in half lengthwise, seeds removed
Toppings such as salsa, sour cream, chopped cilantro, chopped red onion and so on (not included in nutritional analysis).
Press the Sauté button and place ground beef into Instant Pot. Break into small pieces and cook until beef is no longer pink. Carefully drain grease if there is excess fat.
Replace pot and add tomatoes and chilies, onion, salt, chili powder and cumin. Mix ingredients until fully combined. Spoon mixture into pepper halves and rinse pot with water.
Replace pot and add water. Place steamer basket into pot and carefully add pepper halves. Click lid closed. Press the Manual button and adjust timer for 4 minutes.
When timer beeps, quick-release the pressure and add favorite toppings to serve.