Samuel Smoot - Keto Instant Pot CookBook
Samuel Smoot - Keto Instant Pot CookBook
Samuel Smoot - Keto Instant Pot CookBook
1. Press the Sauté button to heat up the Instant Pot. Heat the oil and
sear the pork loin for 4 minutes, stirring periodically.
2. Add the remaining ingredients, except for fresh cilantro.
3. Secure the lid. Choose the Meat/Stew mode and set cooking time
for 12 minutes at High pressure.
4. Once cooking is complete, use a natural pressure release for 5
minutes, then release any remaining pressure. Carefully remove the
lid.
5. Serve topped with fresh cilantro.
Per Serving
calories: 354 | fat: 19.3g | protein: 39.8g | carbs: 3.3g | net carbs:
1.1g | fiber: 2.2g
Simple Pork with Sauerkraut
Prep time: 10 minutes | Cook time: 15 minutes | Serves 4
Ingredients:
Per Serving
calories: 297 | fat: 23.8g | protein: 18.4g | carbs: 1.9g | net carbs:
0.7g | fiber: 1.2g
1. Put the smoked sausages and avocado oil in the Instant Pot and
cook on Sauté mode for 5 minutes. Stir constantly.
2. Add the chili powder, ground paprika, and shredded cabbage. Mix
the well.
3. Add chicken stock. Close the lid.
4. Select Manual mode mode and set cooking time for 15 minutes on
High Pressure.
5. When timer beeps, make a quick pressure release. Open the lid.
6. Stir and serve.
Per Serving
calories: 310 | fat: 25.0g | protein: 17.6g | carbs: 3.5g | net carbs:
1.9g | fiber: 1.6g
4 smoked sausages
6 cups chopped kale
¼ cup water
Directions:
1. Place the sausages in the Instant Pot. Top with the kale and pour in
the water.
2. Lock the lid. Select Manual mode. Set cooking time for 4 minutes
on High Pressure.
3. When cooking is complete, let the pressure release naturally for 5
minutes, then release any remaining pressure. Unlock the lid.
4. Serve immediately.
Per Serving
calories: 259 | fat: 6.0g | protein: 11.0g | carbs: 11.0g | net carbs:
9.0g | fiber: 2.0g
Per Serving
calories: 712 | fat: 54.0g | protein: 37.0g | carbs: 10.0g | net carbs:
10.0g | fiber: 0g
¼ cup spinach
2 ounces (57 g) Parmesan cheese, grated
¼ cup almonds, chopped
12 ounces (340 g) pork fillet, cut into 4 fillets
1 tablespoon avocado oil
5 tablespoons beef broth
Directions:
Per Serving
calories: 286 | fat: 17.4g | protein: 29.9g | carbs: 2.1g | net carbs:
1.2g | fiber: 0.9g
1. Pour the water in the Instant Pot and insert the trivet.
2. In a mixing bowl, mix the erythritol, butter, and cumin seeds.
3. Brush the ham with the sweet mixture and transfer to the Instant
Pot.
4. Add the remaining sweet mixture. Close the lid.
5. Select Manual mode and set cooking time for 7 minutes on High
Pressure.
6. When timer beeps, use a quick pressure release and open the lid.
7. Slice the ham and serve.
Per Serving
calories: 260 | fat: 21.9g | protein: 12.7g | carbs: 3.0g | net carbs:
2.0g | fiber: 1.0g
Per Serving
calories: 356 | fat: 17.2g | protein: 44.7g | carbs: 5.6g | net carbs:
1.5g | fiber: 4.1g
calories: 89 | fat: 5.1g | protein: 8.7g | carbs: 1.9g | net carbs: 1.5g |
fiber: 0.4g
1. Add pork loin roast, broth and water to the Instant Pot greased with
cooking spray.
2. Secure the lid. Choose the Meat/Stew mode and set cooking time
for 30 minutes at High pressure.
3. Once cooking is complete, use a natural pressure release for 15
minutes, the release any remaining pressure. Carefully remove the
lid.
4. Allow the pork loin roast to cool completely. Shred the meat and
transfer to a salad bowl.
5. Add the cabbage, spinach, arugula, celery, spring onions, and chili.
6. Make the dressing by mixing the Thai fish sauce, coconut aminos,
sesame oil, and lemon juice. Whisk to combine well and dress the
salad.
7. Serve chilled.
Per Serving
calories: 279 | fat: 12.7g | protein: 32.5g | carbs: 8.5g | net carbs:
3.9g | fiber: 4.7g
Youvarlakia
Prep time: 15 minutes | Cook time: 25 minutes | Serves 4
Ingredients:
Per Serving
calories: 525 | fat: 37.5g | protein: 40.0g | carbs: 3.9g | net carbs:
1.8g | fiber: 2.1g
Almond Pancakes
Prep time: 10 minutes | Cook time: 15 minutes per batch | Serves 6
Ingredients:
4 eggs, beaten
2 cups almond flour
½ cup butter, melted
2 tablespoons granulated erythritol
1 tablespoon avocado oil
1 teaspoon baking powder
1 teaspoon vanilla extract
Pinch of salt
¾ cup water, divided
Directions:
calories: 423 | fat: 38.7g | protein: 12.3g | carbs: 8.2g | net carbs:
4.0g | fiber: 4.2g
1. Place the butter pieces on the bottom of the oven-safe bowl. Spread
the marinara sauce over the butter. Crack the eggs on top of the
marinara sauce and top with the cheese and Italian seasoning.
2. Cover the bowl with aluminum foil. Pour the water and insert the
trivet in the Instant Pot. Put the bowl on the trivet.
3. Set the lid in place. Select the Manual mode and set the cooking
time for 10 minutes on Low Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
4. Let the eggs cool for 5 minutes before serving.
Per Serving
calories: 375 | fat: 29.6g | protein: 23.0g | carbs: 2.4g | net carbs:
2.0g | fiber: 0.4g
5 eggs, beaten
3 tablespoons heavy cream
⅛ teaspoon salt
⅛ teaspoon black pepper
1 ounce (28 g) finely chopped broccoli
1 ounce (28 g) shredded Cheddar cheese
½ cup water
Directions:
1. In a blender, combine the eggs, heavy cream, salt and pepper and
pulse until smooth.
2. Divide the chopped broccoli among the egg cups equally. Pour the
egg mixture on top of the broccoli, filling the cups about three-
fourths of the way full. Sprinkle the Cheddar cheese on top of each
cup.
3. Cover the egg cups tightly with aluminum foil.
4. Pour the water and insert the trivet in the Instant Pot. Put the egg
cups on the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 5 minutes, then release any remaining
pressure. Carefully open the lid.
6. Serve immediately.
Per Serving
calories: 89 | fat: 7.0g | protein: 5.8g | carbs: 0.7g | net carbs: 0.5g |
fiber: 0.2g
Per Serving
calories: 313 | fat: 27.0g | protein: 8.7g | carbs: 6.8g | net carbs: 3.5g
| fiber: 3.3g
1. Press the Sauté button on the Instant Pot and heat the oil. Add the
ground chicken, chili flakes and salt to the pot and sauté for 10
minutes. Stir in the remaining ingredients.
2. Set the lid in place. Select the Manual mode and set the cooking
time for 10 minutes on High Pressure. When the timer goes off, do
a quick pressure release. Carefully open the lid.
3. Let the dish cool for 10 minutes before serving.
Per Serving
calories: 172 | fat: 13.4g | protein: 12.0g | carbs: 1.3g | net carbs:
0.8g | fiber: 0.5g
1 teaspoon butter
3 eggs
¼ teaspoon salt
½ teaspoon ground black pepper
1 cup water
3 turkey bacon slices, fried
Directions:
1. Grease the eggs molds with the butter and crack the eggs inside.
Sprinkle with salt and ground black pepper.
2. Pour the water and insert the trivet in the Instant Pot. Put the eggs
molds on the trivet.
3. Set the lid in place. Select the Manual mode and set the cooking
time for 1 minute on High Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
4. Transfer the eggs onto the plate. Top the eggs with the fried bacon
slices.
Per Serving
calories: 94 | fat: 6.1g | protein: 8.7g | carbs: 0.5g | net carbs: 0.4g |
fiber: 0.1g
1 tablespoon butter
3 ounces (85 g) scallions, chopped
2 cups ground chicken
½ teaspoon ground nutmeg
1 tablespoon coconut flour
1 teaspoon salt
1 cup lettuce
Directions:
1. Press the Sauté button on the Instant Pot and melt the butter. Add
the chopped scallions, ground chicken and ground nutmeg to the
pot and sauté for 4 minutes. Add the coconut flour and salt and
continue to sauté for 10 minutes.
2. Fill the lettuce with the ground chicken and transfer it on the plate.
Serve immediately.
Per Serving
calories: 176 | fat: 8.5g | protein: 21.2g | carbs: 3.1g | net carbs: 1.5g
| fiber: 1.6g
1. In a bowl, stir together all the ingredients, except for the coconut
oil. Form the cabbage mixture into medium hash browns.
2. Press the Sauté button on the Instant Pot and heat the coconut oil.
3. Place the hash browns in the hot coconut oil. Cook for 4 minutes on
each side, or until lightly browned.
4. Transfer the hash browns to a plate and serve warm.
Per Serving
calories: 115 | fat: 9.0g | protein: 6.4g | carbs: 3.2g | net carbs: 2.1g |
fiber: 1.1g
Fluffy Vanilla Pancake
Prep time: 5 minutes | Cook time: 50 minutes | Serves 6
Ingredients:
3 eggs, beaten
½ cup coconut flour
¼ cup heavy cream
¼ cup almond flour
3 tablespoons Swerve
1 teaspoon vanilla extract
1 teaspoon baking powder
Cooking spray
Directions:
Per Serving
calories: 121 | fat: 7.2g | protein: 5.3g | carbs: 9.4g | net carbs: 4.8g |
fiber: 4.6g
1. In a bowl, stir together all the ingredients, except for the quill eggs
and water. Transfer the meat mixture to the silicone muffin molds
and press the surface gently.
2. Pour the water and insert the trivet in the Instant Pot. Put the meat
cups on the trivet.
3. Crack the eggs over the meat mixture.
4. Set the lid in place. Select the Manual mode and set the cooking
time for 15 minutes on High Pressure. When the timer goes off, do
a quick pressure release. Carefully open the lid.
5. Serve warm.
Per Serving
calories: 142 | fat: 6.3g | protein: 20.0g | carbs: 0.3g | net carbs: 0.1g
| fiber: 0.2g
2 eggs, beaten
1 tablespoon coconut cream
¼ teaspoon dried oregano
¼ teaspoon salt
1 large bell pepper, cut into halves and deseeded
1 cup water
Directions:
1. In a bowl, stir together the eggs, coconut cream, oregano and salt.
2. Pour the egg mixture in the pepper halves.
3. Pour the water and insert the trivet in the Instant Pot. Put the stuffed
pepper halves on the trivet.
4. Set the lid in place. Select the Manual mode and set the cooking
time for 14 minutes on High Pressure. When the timer goes off, do
a quick pressure release. Carefully open the lid.
5. Serve warm.
Per Serving
calories: 99 | fat: 6.2g | protein: 6.4g | carbs: 5.3g | net carbs: 4.2g |
fiber: 1.2g
1. Sprinkle the avocado with the chili flakes and ground cinnamon.
2. Fill the avocado with the coconut cream and wrap in the bacon
slices. Secure the avocado bomb with toothpicks, if needed.
3. Select the Sauté mode on the Instant Pot. Place the wrapped
avocado bomb in the pot. Cook for 10 minutes on both sides, or
until the bacon is crispy.
4. Transfer to a platter. Slice and serve.
Per Serving
calories: 208 | fat: 17.8g | protein: 8.1g | carbs: 4.8g | net carbs: 1.1g
| fiber: 3.7g
6 eggs
1 cup water
3 ounces (85 g) grated Provolone cheese
1 tablespoon coconut cream
1 teaspoon chili pepper, chopped
½ teaspoon ground paprika
Directions:
1. Pour the water in the Instant Pot. Place the eggs in the pot.
2. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
3. Cool and peel the eggs. Cut the eggs into halves and remove the
egg yolks.
4. Mash the egg yolks in a bowl and stir in the remaining ingredients.
5. Fill the egg white halves with the egg yolk mixture.
6. Serve immediately.
Per Serving
calories: 118 | fat: 8.7g | protein: 9.4g | carbs: 1.0g | net carbs: 0.7g |
fiber: 0.3g
1. Press the Sauté button on the Instant Pot and heat the olive oil. Add
the turkey slices to the pot and cook for 2 minutes on each side.
2. Meanwhile, in a bowl, stir together the remaining ingredients.
3. Transfer the cooked turkey slices to a plate and spread the cheese
mixture over the turkey slices.
4. Roll up the turkey slices and secure them with the toothpicks.
5. Serve immediately.
Per Serving
calories: 159 | fat: 7.9g | protein: 21.5g | carbs: 1.2g | net carbs: 1.2g
| fiber: 0g
Per Serving
calories: 200 | fat: 15.8g | protein: 11.5g | carbs: 3.8g | net carbs:
1.5g | fiber: 2.3g
4 eggs, beaten
1 cup shredded cauliflower
1 tablespoon Italian seasonings
½ teaspoon salt
½ cup ground chicken
¼ cup shredded Cheddar cheese
1 cup water
Directions:
Per Serving
calories: 141 | fat: 9.0g | protein: 13.0g | carbs: 2.0g | net carbs: 1.3g
| fiber: 0.7g
6 eggs, beaten
4 slices bacon, finely cut, cooked
1 cup chopped kale
2 tablespoons coconut oil
½ teaspoon full-fat coconut milk
½ teaspoon dried parsley
½ teaspoon dried cilantro
½ teaspoon dried basil
½ teaspoon chili powder
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 cup water
Directions:
1. Pour the water and insert the trivet in the Instant Pot.
2. In a large bowl, stir together the remaining ingredients.
3. Divide the mixture evenly among four well-greased ramekins.
Make sure to leave room on top of each for possible expansion
during cooking. Place all the ramekins on the trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Remove the ramekins from the pot and let cool for 5 to 10 minutes.
Serve warm.
Per Serving
calories: 275 | fat: 21.4g | protein: 16.5g | carbs: 4.6g | net carbs:
3.8g | fiber: 0.8g
1. Press the Sauté button on the Instant Pot and melt the avocado oil.
Add the ground chicken to the pot and sauté for 5 minutes, or until
browned. Pour in the water. Push the chicken down with a spatula
to form a flat, even layer, covering the bottom of the pot.
2. In a small bowl, stir together the red pepper, black pepper, parsley,
salt and basil.
3. Spread the tomatoes over the chicken. Add a layer of cheese and
then the bacon. Top with the spice and herb mixture.
4. Lock the lid. Select the Manual mode and set the cooking time for
15 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Remove the pizza with a spatula. Serve hot.
Per Serving
calories: 173 | fat: 11.6g | protein: 10.2g | carbs: 8.7g | net carbs:
6.3g | fiber: 2.4g
3 eggs
1 cup almond flour
¾ cup chopped walnuts
½ cup organic pumpkin purée
¼ cup heavy whipping cream
2 tablespoons butter, softened
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon baking powder
½ teaspoon salt
Topping:
1. Pour 1 cup water and insert the trivet in the Instant Pot.
2. Using an electric mixer, combine all the ingredients for the cake.
Mix thoroughly. Transfer the mixture into a well-greased baking
pan.
3. Place the pan onto the trivet and cover loosely with aluminum foil.
4. Lock the lid. Select the Manual mode and set the cooking time for
40 minutes on High Pressure.
5. Meanwhile, in a large bowl, whisk together all the ingredients for
the topping.
6. Once the timer goes off, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully open the
lid.
7. Remove the pan from the pot. Sprinkle the topping mixture evenly
over the cake. Let cool for 5 minutes before serving.
Per Serving
calories: 333 | fat: 30.5g | protein: 7.9g | carbs: 7.8g | net carbs: 3.0g
| fiber: 4.8g
2 eggs
1 cup almond flour
²⁄ ₃ cup Swerve
¼ cup full-fat coconut milk
1 tablespoon butter, softened
½ teaspoon kosher salt
¼ teaspoon baking soda
1 cup water
Directions:
1. Pour the water and insert the trivet in the Instant Pot.
2. In a large bowl, stir together the remaining ingredients. Transfer the
mixture into two well-greased egg bites molds.
3. Using a sling, place the molds onto the trivet. Stack two egg bites
molds on top of each other. Cover loosely with aluminum foil.
4. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Remove the molds from the pot. Let cool for 5 minutes before
serving.
Per Serving
calories: 186 | fat: 17.3g | protein: 4.9g | carbs: 4.2g | net carbs: 2.2g
| fiber: 2.0g
5 eggs
3 slices bacon, cooked and finely chopped
½ cup chopped broccoli
½ cup chopped kale
½ cup heavy whipping cream
2 tablespoons avocado oil
½ teaspoon dried basil
½ teaspoon ground cayenne pepper
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 cup water
Directions:
1. Pour the water and insert the trivet in the Instant Pot.
2. In a large bowl, stir together the remaining ingredients.
3. Transfer the mixture into a well-greased baking pan and cover
loosely with aluminum foil.
4. Lock the lid. Select the Manual mode and set the cooking time for
19 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Transfer the dish to a plate and serve.
Per Serving
calories: 301 | fat: 23.8g | protein: 17.7g | carbs: 4.4g | net carbs: 3.2g | fiber:
1.2g
1. Pour the water and insert the trivet in the Instant Pot.
2. In a large bowl, stir together the remaining ingredients.
3. Transfer the mixture into a well-greased baking pan and cover
loosely with aluminum foil.
4. Using a sling, place the pan on top of the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
6. Transfer the dish to a plate and serve.
Per Serving
calories: 276 | fat: 22.7g | protein: 15.5g | carbs: 3.1g | net carbs: 2.4g | fiber:
0.7g
2 eggs
²⁄ ₃ cup almond flour
½ cup Swerve
1 tablespoon butter, softened
1 teaspoon vanilla extract
1 teaspoon smooth almond butter
4 strawberries, hulled and chopped
Directions:
Per Serving
calories: 93 | fat: 7.6g | protein: 3.7g | carbs: 2.6g | net carbs: 1.5g |
fiber: 1.1g
Sumptuous Breakfast Casserol e
Prep time: 10 minutes | Cook time: 10 minutes | Serves 4 to 5
Ingredients:
1. Press the Sauté button on the Instant Pot and melt the coconut oil.
2. Add the turkey to the pot and sauté for 5 minutes. Stir in the
remaining ingredients and continue to cook for 5 minutes, or until
the turkey is browned and cooked all the way through.
3. Transfer the dish to plates and serve immediately.
Per Serving
calories: 373 | fat: 25.0g | protein: 33.2g | carbs: 3.1g | net carbs:
2.4g | fiber: 0.7g
1. Press the Sauté button on the Instant Pot and melt the coconut oil.
Stir in the remaining ingredients, except for the eggs, to the pot.
2. Carefully crack the eggs into the mixture, maintaining the yolks.
Make sure they are spaced evenly apart.
3. Set the lid in place. Select the Manual mode and set the cooking
time for 1 minute on High Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
4. Serve warm.
Per Serving
calories: 396 | fat: 32.1g | protein: 22.7g | carbs: 4.4g | net carbs:
3.5g | fiber: 0.9g
6 eggs
6 slices bacon, cooked and finely chopped
¼ small onion, thinly sliced
½ cup shredded full-fat Cheddar cheese
½ cup Ricotta cheese
½ cup chopped kale
¼ cup full-fat coconut milk
2 tablespoons coconut oil
½ teaspoon dried basil
½ teaspoon dried parsley
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
Directions:
Per Serving
calories: 339 | fat: 22.6g | protein: 13.2g | carbs: 3.3g | net carbs:
2.7g | fiber: 0.6g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Set the lid in place. Select the Manual mode and set the cooking
time for 5 minutes on High Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
3. Serve immediately.
Per Serving
calories: 172 | fat: 14.9g | protein: 5.0g | carbs: 7.5g | net carbs: 2.6g
| fiber: 4.9g
1. Arrange the pepper slices in a greased pan. Place the cubed ham on
top. Cover with the frozen broccoli.
2. In a bowl, whisk together the remaining ingredients. Pour the egg
mixture over the vegetables and ham. Cover the pan with aluminum
foil.
3. Pour 2 cups water and insert the trivet in the Instant Pot. Put the pan
on the trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Carefully remove the pan from the pot and remove the foil. Let the
frittata sit for 5 to 10 minutes before transferring the frittata onto
the plate.
6. Serve warm.
Per Serving
calories: 395 | fat: 26.8g | protein: 30.1g | carbs: 8.8g | net carbs:
5.7g | fiber: 3.1g
4 eggs, beaten
1 cup diced mushrooms
½ cup grated sharp Cheddar cheese
¼ cup heavy cream
1 teaspoon salt
1 teaspoon freshly ground black pepper
2 tablespoons chopped fresh cilantro
Directions:
Per Serving
calories: 238 | fat: 16.8g | protein: 15.1g | carbs: 6.7g | net carbs:
4.7g | fiber: 2.0g
Per Serving
calories: 133 | fat: 10.7g | protein: 6.1g | carbs: 3.9g | net carbs: 2.9g
| fiber: 1.0g
Kale and Sausage Egg Muffins
Prep time: 5 minutes | Cook time: 9 to 10 minutes | Serves 2
Ingredients:
1. Grease the bottom and insides of four silicone muffin cups with 1
teaspoon of the avocado oil.
2. Press the Sauté button on the Instant Pot and heat the remaining 2
teaspoons of the avocado oil. Add the sausage to the pot and sauté
for 2 minutes. Add the chopped kale and ¼ teaspoon of the salt and
black pepper. Sauté for 2 to 3 minutes, or until the kale is wilted.
3. Meanwhile, in a medium bowl, lightly whisk together the eggs,
cream and the remaining ¼ teaspoon of the salt and pepper.
4. Divide the kale and sausage mixture among the four muffin cups.
Pour the egg mixture evenly over the kale and sausage and stir
lightly with a fork. Loosely cover the cups with foil.
5. Pour the water and insert the trivet in the Instant Pot. Put the muffin
cups on the trivet.
6. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
7. Remove the muffins from the Instant Pot. Serve hot.
Per Serving
calories: 389 | fat: 32.9g | protein: 19.1g | carbs: 3.4g | net carbs:
3.1g | fiber: 0.3g
Per Serving
calories: 571 | fat: 43.4g | protein: 39.1g | carbs: 6.0g | net carbs:
5.1g | fiber: 0.9g
1. Press the Sauté button on the Instant Pot and heat the oil. Crumble
in the ground beef and cook for 3 minutes, breaking up the meat
with a wooden spoon or meat chopper.
2. Stir in the garlic, salt, black pepper, turmeric, cinnamon, and
coriander.
3. Add the almond butter and coconut milk. Stir constantly until the
almond butter melts and mixes with the coconut milk. Layer the
cabbage on top of the meat mixture but do not stir.
4. Set the lid in place. Select the Manual mode and set the cooking
time for 4 minutes on High Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
5. Stir the meat mixture. Taste and adjust the salt and black pepper,
and add more red pepper flakes if desired. Use a slotted spoon to
transfer the mixture to a serving bowl. Serve hot.
Per Serving
calories: 534 | fat: 43.2g | protein: 26.4g | carbs: 15.0g | net carbs:
9.2g | fiber: 5.8g
1. Press the Sauté button on the Instant Pot and heat the oil. Crumble
in the chorizo. Sauté for 2 minutes, breaking up the meat with a
wooden spoon or meat chopper.
2. Stir in the sour cream and broth.
3. Place a long-legged metal trivet directly on top of the sausage
mixture. Place the eggs on the trivet.
4. Set the lid in place. Select the Manual mode and set the cooking
time for 10 minutes on High Pressure.
5. Meanwhile, fill a medium bowl with ice water for the eggs.
6. When the timer goes off, do a quick pressure release. Carefully
open the lid.
7. Use tongs or a large spoon to transfer the eggs immediately to the
ice bath. Stir the chorizo mixture and allow it to rest in the Instant
Pot on Keep Warm.
8. When the eggs are cool enough to handle, peel and slice them.
9. To serve, use a slotted spoon to spoon the chorizo into lettuce
leaves.
Per Serving
calories: 671 | fat: 55.9g | protein: 35.0g | carbs: 4.9g | net carbs:
4.7g | fiber: 0.2g
1. Use the avocado oil to grease a baking dish that fits inside your
Instant Pot.
2. Set the Instant Pot to Sauté mode. When hot, add the bacon and
cook, flipping occasionally, until the bacon is crispy. Remove to a
plate.
3. Add the broccoli to the pot and season with ¼ teaspoon of the salt
and ⅛ teaspoon of the pepper. Sauté for 3 minutes, then transfer the
broccoli to a small bowl.
4. In a medium bowl, lightly beat together the eggs, cream, cumin,
and the remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Crumble
the bacon and stir it into the eggs, along with half the feta cheese.
Pour the egg mixture into the prepared baking dish. Quickly stir in
the broccoli. Sprinkle with the remaining feta cheese. Cover with a
metal or silicone lid, or use foil.
5. Wipe out the Instant Pot if desired. Pour in the water and place the
trivet inside. Arrange the sling over it so the two ends stick up like
handles, then lower the baking dish onto the sling and the trivet.
6. Lock the lid. Select the Manual mode and set the cooking time for
16 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 5 minutes, then release any remaining
pressure. Carefully open the lid.
7. Use the sling to carefully remove the hot baking dish. Serve hot or
at room temperature.
Per Serving
calories: 605 | fat: 52.2g | protein: 28.7g | carbs: 5.4g | net carbs:
4.2g | fiber: 1.2g
1. Set the Instant Pot to Sauté mode. Add the coconut and hemp to the
dry pot insert and cook, stirring frequently, until lightly browned
and the hemp starts to smell nutty, 3 minutes.
2. Meanwhile, in a blender, combine the eggs, water, coconut milk,
vanilla, pumpkin pie spice, and salt.
3. Pour the egg mixture into the pot and stir.
4. Lock the lid. Select the Manual mode and set the cooking time for 1
minute on High Pressure.
5. Once the timer goes off, perform a natural pressure release for 5
minutes, then release any remaining pressure. Carefully open the
lid.
6. Give the porridge a good stir. Spoon the porridge into individual
serving bowls.
Per Serving
calories: 547 | fat: 51.3g | protein: 14.5g | carbs: 14.2g | net carbs:
8.5g | fiber: 5.7g
1. Press the Sauté button on the Instant Pot and heat the oil. Add the
cauliflower rice and stir to coat it with the cacao butter. Add the
almond milk, protein powder, salt and blueberries and stir very well
to combine.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 5 minutes, then release any remaining
pressure. Carefully open the lid.
3. Stir the pudding. Spoon the pudding into individual bowls and
allow it to cool for a few minutes. Serve warm or at room
temperature.
Per Serving
calories: 221 | fat: 10.4g | protein: 16.6g | carbs: 17.6g | net carbs:
13.5g | fiber: 4.1g
2 large eggs
1 cup water
1 tablespoon avocado oil
4 slices bacon, cut into small pieces
2 tablespoons minced shallots
1 tablespoon apple cider vinegar
1 (4.4-ounce / 125-g) can oil-packed sardines
¼ cup fresh parsley leaves
4 cups chopped romaine lettuce
2 cups baby spinach, torn into smaller pieces
¼ teaspoon ground black pepper
1 medium avocado, sliced
Directions:
1. Pour the water into the Instant Pot. Place the trivet inside and place
the eggs on top.
2. Set the lid in place. Select the Manual mode and set the cooking
time for 10 minutes on High Pressure.
3. Meanwhile, prepare a bowl with ice water to cool the eggs.
4. When the timer goes off, do a quick pressure release. Carefully
open the lid. Use tongs to transfer the eggs to the ice bath. When
cool, peel and slice the eggs.
5. Carefully pour the water out of the Instant Pot and wipe it dry. Set
the Instant Pot to Sauté mode and heat the avocado oil. Add the
bacon and cook for 3 minutes. Add the shallots and cook until the
bacon is crispy, another 1 to 2 minutes. Press Cancel.
6. Deglaze the pot with the vinegar, scraping the bottom with a
wooden spoon to loosen any browned bits. Use a fork to break up
the sardines and add them, along with their oil, to the pot. Stir in the
parsley.
7. Place the lettuce, spinach, and pepper in the pot and mix well to
coat the greens with the oil. Divide the mixture between two large
serving bowls, scraping any remaining dressing from the pot.
8. Top each salad with half the sliced avocado and 1 sliced egg. Crack
some black pepper over the top and serve immediately.
Per Serving
calories: 679 | fat: 55.1g | protein: 33.4g | carbs: 16.0g | net carbs:
6.0g | fiber: 10.0g
1. Finely chop the mushroom stems and set aside. Place the
mushroom caps stemmed side down in a medium bowl and pour the
avocado oil over them. Season with the salt and pepper. Toss gently
to coat the mushrooms with oil without breaking them.
2. Set the Instant Pot to Sauté mode and melt the butter. When it is
melted, crumble in the sausage and add the chopped mushroom
stems. Sauté, stirring occasionally, until only a little pink remains in
the pork, 3 to 4 minutes. Add the garlic and sauté until the pork is
cooked through.
3. Deglaze the pot with the coconut milk, scraping the bottom with a
wooden spoon to loosen any browned bits. Stir in the chopped
chard and cook just until they are wilted.
4. Transfer the pork to a bowl. Taste and adjust the salt and pepper.
Wipe or wash out the pot insert.
5. Stuff the pork mixture into the mushrooms. Place the mushrooms
stem side up in two stackable stainless steel insert pans, 6
mushrooms per pan. Stack and secure the lid on the pans.
6. Pour the water into the Instant Pot and lower the stacked pans into
the pot.
7. Set the lid in place. Select the Steam mode and set the cooking time
for 12 minutes on High Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
8. Transfer the pan from the pot. Open the insert pans and transfer the
mushrooms to serving plates. Serve warm.
Per Serving
calories: 453 | fat: 40.8g | protein: 16.1g | carbs: 8.1g | net carbs:
6.3g | fiber: 1.8g
Bell Pepper Cups with Eggs Benedict
Prep time: 5 minutes | Cook time: 3 minutes | Serves 8
Ingredients:
4 large eggs
4 medium bell peppers, tops and seeds removed
6 baby arugula leaves
Sauce:
¼ cup mayonnaise
1 teaspoon Dijon mustard
½ teaspoon lemon juice
½ teaspoon white vinegar
¼ teaspoon fine grind sea salt
⅛ teaspoon ground black pepper
¼ teaspoon ground turmeric
Directions:
1. Place the trivet in the inner pot and add 1 cup water to the bottom
of the pot.
2. Make the sauce by combining the mayonnaise, Dijon mustard,
lemon juice, vinegar, sea salt, black pepper, and turmeric in a small
bowl. Whisk until blended. Cover and refrigerate.
3. Carefully crack 1 egg into each bell pepper cup, making sure to
keep the yolk intact, and cover the top of each pepper with a small
square of aluminum foil. Place the covered peppers on the trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 2 minutes, then release any remaining
pressure. Carefully open the lid.
5. Transfer the peppers to a serving platter.
6. Remove the foil and top each pepper with 1 tablespoon of the
sauce, and then garnish with the arugula leaves. Serve hot.
Per Serving
calories: 199 | fat: 14.8g | protein: 8.2g | carbs: 8.3g | net carbs: 8.0g
| fiber: 0.3g
4 large eggs
½ cup unsweetened almond milk
½ teaspoon lemon juice
1 teaspoon vanilla extract
1 cup almond flour
¼ cup erythritol and oligosaccharide-blend granular sweetener
½ teaspoon baking powder
¼ teaspoon ground sea salt
3 tablespoons melted butter, divided
2 tablespoons no-sugar-added berry jam
Directions:
1. In a large bowl, combine the eggs, almond milk, lemon juice, and
vanilla extract. Whisk to combine. Set aside.
2. In a medium bowl, combine the almond flour, sweetener, baking
powder, and sea salt. Mix well.
3. Add the wet ingredients to the dry ingredients and mix until the
batter is well combined and no lumps remain.
4. Coat the bottom of the inner pot with 1 tablespoon of the melted
butter and then add the batter.
5. Set the lid in place. Select the Slow Cook mode and set the cooking
time for 1 hour 30 minutes on High Pressure.
6. When the cook time is complete, open the lid and insert a toothpick
into the center of the pancake to check for doneness. (The toothpick
should come out clean.)
7. Remove the inner pot from the base. Using a spatula, carefully
loosen the edges of the pancake from the sides of the pot and
transfer the pancake to a large plate. Use the spatula to flip the
pancake over so the browned side is facing up.
8. Slice into 6 equal-sized wedges. Drizzle 1 teaspoon of the melted
butter over each wedge and then top each serving with 1 teaspoon
of the berry jam. Serve warm.
calories: 137 | fat: 10.6g | protein: 5.0g | carbs: 4.8g | net carbs: 2.9g
| fiber: 1.9g
Per Serving
calories: 169 | fat: 12.6g | protein: 10.2g | carbs: 3.3g | net carbs:
2.0g | fiber: 1.3g
1. Pour the water into the Instant Pot and put the steamer basket in the
pot. Place the cauliflower florets in the steamer basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 0
minute at High Pressure. Once cooking is complete, do a quick
pressure release. Carefully open the lid.
3. Transfer the cauliflower to a large mixing bowl filled with cold
water to let cool. Place the cauliflower in a blender and blend a few
times. Don’t over process.
4. Serve immediately.
Per Serving
calories: 37 | fat: 0.1g | protein: 3.2g | carbs: 6.9g | net carbs: 3.1g |
fiber: 3.8g
1. Press the Sauté button on the Instant Pot and heat the olive oil. Add
the garlic and onion to the pot and sauté for 2 minutes, or until the
onion is soft. Stir in the kale, chicken broth and Herbes de
Provence.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure. When the timer goes off, perform a quick
pressure release. Carefully open the lid.
3. Stir in the cream cheese, heavy cream and tarragon. Stir well to
thicken the dish. Serve immediately.
Per Serving
calories: 229 | fat: 19.0g | protein: 6.1g | carbs: 11.9g | net carbs:
8.5g | fiber: 3.4g
1. Pour the water into the Instant Pot and put the trivet in the pot.
Place the cauliflower on the trivet.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure.
3. Preheat the oven to 550ºF (288ºC). Line a baking sheet with
parchment paper.
4. In a small bowl, whisk together the butter, garlic, sea salt and black
pepper. Set aside.
5. When the timer beeps, use a quick pressure release. Carefully open
the lid.
6. Transfer the cauliflower to the lined baking sheet. Dab and dry the
surface with a clean kitchen towel. Brush the cauliflower with the
garlic butter.
7. Place the baking sheet with the cauliflower in the preheated oven
and roast for 5 minutes, or until the cauliflower is golden brown.
Drizzle with any remaining garlic butter and sprinkle with the
chopped parsley. Serve immediately.
Per Serving
calories: 141 | fat: 12.3g | protein: 3.1g | carbs: 7.9g | net carbs: 4.2g
| fiber: 3.7g
1. Pour the water into the Instant Pot and put the steamer basket in the
pot. Place the cauliflower florets in the steamer basket.
2. Close and secure the lid. Select the Manual mode and set the
cooking time for 0 minute at High Pressure.
3. Meanwhile, stir together the mayonnaise, coconut milk yogurt, dill,
onion powder, garlic powder, sea salt and apple cider vinegar in a
bowl. Set in a refrigerator. In another bowl, whisk together the
melted butter and hot sauce.
4. Preheat the oven to 450ºF (235ºC).
5. When the timer beeps, use a quick pressure release. Carefully open
the lid.
6. Transfer the florets to a large mixing bowl and coat the florets well
with the butter and hot sauce mixture.
7. Spread the coated florets on a baking pan and place the pan in the
oven. Broil for 1 to 2 minutes, or until the florets are browned.
8. Remove the mayonnaise mixture from the refrigerator. Serve the
Buffalo Cauli Bites and celery sticks with the mayonnaise mixture.
Per Serving
calories: 546 | fat: 57.8g | protein: 2.8g | carbs: 6.2g | net carbs: 4.0g
| fiber: 2.2g
1. Pour the water into the Instant Pot and put the steamer basket in the
pot. Place the cauliflower florets in the steamer basket.
2. Close and secure the lid. Select the Manual mode and set the
cooking time for 0 minute at High Pressure.
3. Meanwhile, whisk together the cream cheese, heavy cream,
collagen peptide powder and sea salt in a small bowl. Set aside.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Remove the steamer basket and the florets. Pour out the water and
put the florets back in the pot. Add the cream mixture and butter to
the pot. Using an immersion blender, blend until smooth.
6. Serve immediately garnished with the fresh parsley.
Per Serving
calories: 115 | fat: 8.3g | protein: 4.1g | carbs: 7.7g | net carbs: 3.8g |
fiber: 3.9g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure. When the timer goes off, use a natural
pressure release for 5 minutes, then release any remaining pressure.
Carefully open the lid.
3. Stir the cooked dish well before serving.
Per Serving
calories: 142 | fat: 12.2g | protein: 3.1g | carbs: 8.2g | net carbs: 4.7g
| fiber: 3.5g
1. Pour the water in the Instant Pot and insert the trivet.
2. In the mixing bowl, stir together the coconut cream, avocado oil,
paprika, turmeric, cumin and salt.
3. Carefully brush the cauliflower head with the coconut cream
mixture. Sprinkle the remaining coconut cream mixture over the
cauliflower.
4. Transfer the cauliflower head onto the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for 7
minutes at High Pressure. When the timer goes off, use a natural
pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
6. Serve immediately.
Per Serving
calories: 42 | fat: 1.7g | protein: 2.2g | carbs: 6.0g | net carbs: 3.2g |
fiber: 2.8g
Parmesan Zoodles
Prep time: 5 minutes | Cook time: 5 minutes | Serves 2
Ingredients:
Per Serving
calories: 217 | fat: 15.3g | protein: 15.7g | carbs: 7.4g | net carbs:
5.7g | fiber: 1.7g
Per Serving
calories: 53 | fat: 0.8g | protein: 3.0g | carbs: 10.5g | net carbs: 7.9g |
fiber: 2.6g
1. Cut the white cabbage on medium size petals and sprinkle with the
butter, dried thyme and salt. Place the cabbage petals in the Instant
Pot pan.
2. Pour the water and insert the trivet in the Instant Pot. Put the pan on
the trivet.
3. Set the lid in place. Select the Manual mode and set the cooking
time for 5 minutes on High Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
4. Serve immediately.
Per Serving
calories: 81 | fat: 6.0g | protein: 1.6g | carbs: 6.6g | net carbs: 3.8g |
fiber: 2.8g
Lemony Broccoli
Prep time: 5 minutes | Cook time: 4 minutes | Serves 4
Ingredients:
1. Pour the water in the Instant Pot and insert the trivet.
2. In the Instant Pot pan, stir together the remaining ingredients.
3. Place the pan on the trivet.
4. Set the lid in place. Select the Manual mode and set the cooking
time for 4 minutes on High Pressure. When the timer goes off, do a
quick pressure release. Carefully open the lid.
5. Serve immediately.
Per Serving
calories: 34 | fat: 1.7g | protein: 1.5g | carbs: 4.2g | net carbs: 2.4g |
fiber: 1.8g
Per Serving
calories: 128 | fat: 10.2g | protein: 4.1g | carbs: 5.6g | net carbs: 2.9g
| fiber: 2.7g
1. In the mixing bowl, combine all the ingredients, except for the
coconut oil. Form the zucchini mixture into fritters.
2. Press the Sauté button on the Instant Pot and melt the coconut oil.
3. Place the zucchini fritters in the hot oil and cook for 4 minutes on
each side, or until golden brown.
4. Transfer to a plate and serve.
Per Serving
calories: 77 | fat: 5.0g | protein: 3.7g | carbs: 6.2g | net carbs: 4.2g |
fiber: 2.0g
Sesame Zoodles with Scallions
Prep time: 10 minutes | Cook time: 3 minutes | Serves 6
Ingredients:
1. Set the Instant Pot on the Sauté mode. Add the zucchini spirals to
the pot and pour in the chicken broth. Sauté for 3 minutes and
transfer to the serving bowls.
2. Sprinkle with the scallions, coconut aminos, sesame oil, sesame
seeds and chili flakes. Gently stir the zoodles.
3. Serve immediately.
Per Serving
calories: 33 | fat: 1.5g | protein: 1.7g | carbs: 4.2g | net carbs: 3.0g |
fiber: 1.2g
Per Serving
calories: 175 | fat: 13.4g | protein: 4.7g | carbs: 11.1g | net carbs:
5.9g | fiber: 5.2g
1. Place the zucchini sticks in the Instant Pot pan and sprinkle with the
olive oil, white pepper and salt.
2. Pour the water and put the trivet in the pot. Place the pan on the
trivet.
3. Lock the lid. Select the Manual setting and set the cooking time for
8 minutes at High Pressure. Once the timer goes off, use a quick
pressure release. Carefully open the lid.
4. Remove the zucchinis from the pot and serve.
Per Serving
calories: 74 | fat: 5.1g | protein: 2.5g | carbs: 6.8g | net carbs: 4.6g |
fiber: 2.2g
1. Add all the ingredients, except for the black pepper, to the Instant
Pot and stir to combine.
2. Lock the lid. Select the Manual setting and set the cooking time for
2 minutes at High Pressure. Once the timer goes off, use a quick
pressure release. Carefully open the lid.
3. Sprinkle the black pepper and stir well. Serve immediately.
Per Serving
calories: 262 | fat: 22.0g | protein: 6.3g | carbs: 16.8g | net carbs:
10.8g | fiber: 6.0g
Gobi Masala
Prep time: 5 minutes | Cook time: 4 to 5 minutes | Serves 4 to 6
Ingredients:
1. Set the Instant Pot to the Sauté mode and heat the olive oil. Add the
cumin seeds to the pot and sauté for 30 seconds, stirring constantly.
Add the onion and sauté for 2 to 3 minutes, stirring constantly. Add
the garlic and sauté for 30 seconds, stirring frequently.
2. Stir in the remaining ingredients.
3. Lock the lid. Select the Manual mode and set the cooking time for 1
minute on High Pressure. When the timer goes off, perform a quick
pressure release. Carefully open the lid.
4. Serve immediately.
Per Serving
calories: 101 | fat: 6.3g | protein: 3.7g | carbs: 10.6g | net carbs: 7.7g
| fiber: 2.9g
Spaghetti Squash Noodles with Tomatoes
Prep time: 15 minutes | Cook time: 14 to 16 minutes | Serves 4
Ingredients:
Per Serving
calories: 132 | fat: 9.3g | protein: 2.9g | carbs: 12.7g | net carbs: 7.8g
| fiber: 4.9g
Asparagus:
Lemony Vinaigrette:
Garnish:
1. In a small bowl, stir together all the ingredients for the gremolata.
2. Pour the water into the Instant Pot. Arrange the asparagus in a
steamer basket. Lower the steamer basket into the pot.
3. Lock the lid. Select the Steam mode and set the cooking time for 2
minutes on Low Pressure.
4. Meanwhile, prepare the lemony vinaigrette: In a bowl, combine the
lemon juice, swerve and mustard and whisk to combine. Slowly
drizzle in the olive oil and continue to whisk. Season generously
with salt and pepper.
5. When the timer goes off, perform a quick pressure release.
Carefully open the lid. Remove the steamer basket from the Instant
Pot.
6. Transfer the asparagus to a serving platter. Drizzle with the
vinaigrette and sprinkle with the gremolata. Serve the asparagus
topped with the slivered almonds.
Per Serving
calories: 277 | fat: 18.8g | protein: 10.9g | carbs: 23.8g | net carbs:
13.4g | fiber: 10.4g
1. Pour the water into the Instant Pot. Place the broccoli florets in a
steamer basket and lower into the pot.
2. Close and secure the lid. Select the Steam setting and set the
cooking time for 2 minutes at Low Pressure. Once the timer goes
off, use a quick pressure release. Carefully open the lid.
3. Transfer the broccoli to a large bowl filled with cold water and ice.
Once cooled, drain the broccoli and pat dry.
4. Select the Sauté mode on the Instant Pot and heat the olive oil. Add
the garlic to the pot and sauté for 30 seconds, tossing constantly.
Add the shallots and pepper flakes to the pot and sauté for 1 minute.
5. Stir in the cooked broccoli, lemon juice, salt and black pepper. Toss
the ingredients together and cook for 1 minute.
6. Transfer the broccoli to a serving platter and sprinkle with the
chopped almonds, lemon zest and basil. Serve immediately.
Per Serving
calories: 127 | fat: 8.2g | protein: 5.1g | carbs: 12.2g | net carbs:
10.6g | fiber: 1.6g
1. Pour the water into the Instant Pot and put the steamer basket in the
pot. Place the broccoli in the steamer basket.
2. Close and secure the lid. Select the Manual setting and set the
cooking time for 5 minutes at High Pressure. Once the timer goes
off, do a quick pressure release. Carefully open the lid.
3. Stir in the remaining ingredients.
4. Serve immediately.
Per Serving
calories: 105 | fat: 3.0g | protein: 9.5g | carbs: 11.9g | net carbs: 8.7g
| fiber: 3.2g
Per Serving
calories: 151 | fat: 11.3g | protein: 7.4g | carbs: 7.8g | net carbs: 4.1g
| fiber: 3.7g
1. Press the Sauté button on the Instant Pot and heat the olive oil. Add
the garlic and grated ginger to the pot and sauté for 1 minute, or
until fragrant. Stir in the remaining ingredients, except for the
cheese.
2. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes on Low Pressure. When the timer goes off, perform a quick
pressure release. Carefully open the lid..
3. Serve topped with the shredded cheese.
Per Serving
calories: 206 | fat: 13.7g | protein: 9.3g | carbs: 12.3g | net carbs:
7.1g | fiber: 5.2g
1. Press the Sauté button on the Instant Pot and heat the olive oil. Add
the onion and garlic to the pot and sauté for 2 minutes, or until
fragrant. Stir in the remaining ingredients, except for the eggs.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes on High Pressure. When the timer goes off, perform a
quick pressure release. Carefully open the lid.
3. Fold in the eggs and stir to combine. Lock the lid and let it sit in the
residual heat for 5 minutes. Serve warm.
Per Serving
calories: 169 | fat: 11.9g | protein: 7.8g | carbs: 8.9g | net carbs: 6.8g
| fiber: 2.1g
1. Set the Instant Pot on the Sauté mode and heat the sesame oil. Add
the onion to the pot and sauté for 5 minutes, or until tender. Stir in
the remaining ingredients.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes on High Pressure. When the timer goes off, perform a
quick pressure release. Carefully open the lid.
3. Transfer the cabbage mixture to a bowl and serve immediately.
Per Serving
8 tomatoes, sliced
1 cup water
½ cup crumbled Halloumi cheese
2 tablespoons extra-virgin olive oil
2 tablespoons snipped fresh basil
2 garlic cloves, smashed
Directions:
1. Pour the water into the Instant Pot and put the trivet in the pot.
Place the tomatoes in the trivet.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes on High Pressure. When the timer goes off, perform a
quick pressure release. Carefully open the lid.
3. Toss the tomatoes with the remaining ingredients and serve.
Per Serving
calories: 141 | fat: 10.8g | protein: 4.5g | carbs: 8.1g | net carbs: 5.9g
| fiber: 2.2g
1. Set the Instant Pot to the Sauté mode and heat the olive oil. Add the
garlic to the pot and sauté for 1 minute, or until fragrant. Stir in the
remaining ingredients.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes on Low Pressure. When the timer goes off, perform a quick
pressure release. Carefully open the lid.
3. Serve immediately.
Per Serving
calories: 81 | fat: 5.7g | protein: 2.3g | carbs: 6.9g | net carbs: 4.8g |
fiber: 2.1g
Per Serving
calories: 86 | fat: 5.9g | protein: 3.7g | carbs: 7.0g | net carbs: 2.2g |
fiber: 4.8g
1. Press the Sauté button on the Instant Pot and heat the olive oil. Add
the garlic and scallions to the pot and sauté for 1 to 2 minutes, or
until fragrant.
2. Stir in the spinach, vegetable broth, vinegar, dill, cayenne pepper,
salt and black pepper.
3. Lock the lid. Select the Manual mode and set the cooking time for 1
minute on High Pressure. When the timer goes off, perform a quick
pressure release. Carefully open the lid.
4. Stir in the remaining ingredients.
5. Transfer to serving plates and serve immediately.
Per Serving
calories: 239 | fat: 16.9g | protein: 11.1g | carbs: 17.0g | net carbs:
8.7g | fiber: 8.3g
Per Serving
calories: 264 | fat: 20.0g | protein: 7.2g | carbs: 19.6g | net carbs:
10.7g | fiber: 8.9g
1. Add all the ingredients, except for the spinach, to the Instant Pot.
2. Close and secure the lid. Select the Manual setting and set the
cooking time for 3 minutes at High Pressure. Once the timer goes
off, use a quick pressure release. Carefully open the lid.
3. Stir in the spinach and lock the lid. Let it sit in the residual heat for
5 minutes, or until wilted.
4. Serve warm.
Per Serving
calories: 114 | fat: 7.3g | protein: 3.4g | carbs: 11.3g | net carbs: 7.5g
| fiber: 3.8g
1. Press the Sauté button on the Instant Pot and add the bacon and
onion to the pot and sauté for 2 to 3 minutes. Stir in the remaining
ingredients.
2. Close and secure the lid. Select the Manual setting and set the
cooking time for 4 minutes at High Pressure. Once the timer goes
off, use a quick pressure release. Carefully open the lid.
3. Serve immediately.
Per Serving
calories: 166 | fat: 13.1g | protein: 6.2g | carbs: 5.8g | net carbs: 3.0g
| fiber: 2.8g
1. Using a knife, pierce all sides of the squash to allow the steam to
penetrate during cooking.
2. Pour the water into the Instant Pot and put the trivet in the pot.
Place the squash on the trivet.
3. Lock the lid. Select the Manual mode and set the cooking time for
18 minutes at High Pressure. When the timer goes off, use a natural
pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
4. Remove the trivet and squash from the pot. Set aside to cool for 15
minutes, or until the squash is cool enough to handle.
5. Make the pesto sauce by placing the remaining ingredients in a
food processor. Pulse until the ingredients are well combined and
form a thick paste. Set aside.
6. Cut the cooled spaghetti squash in half lengthwise. Using a spoon,
scoop out and discard the seeds.
7. Using a fork, scrape the flesh of the squash to create the noodles.
Transfer the noodles to a large bowl.
8. Divide the squash noodles among 4 serving bowls. Top each
serving with the pesto sauce. Serve hot.
Per Serving
calories: 381 | fat: 32.1g | protein: 5.2g | carbs: 18.0g | net carbs:
10.0g | fiber: 8.0g
1. Press the Sauté button on the Instant Pot and melt the butter. Add
the pancetta and onion to the pot and sauté for about 4 minutes, or
until the onion is tender and begins to brown.
2. Pour in the chicken broth. Using a wooden spoon, stir and loosen
any browned bits from the bottom of the pot. Stir in the cabbage
and bay leaf.
3. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes on High Pressure. When the timer goes off, perform a
quick pressure release. Carefully open the lid.
4. Select Sauté mode and bring the ingredients to a boil. Stir in the
remaining ingredients and simmer for 5 additional minutes.
5. Remove and discard the bay leaf. Spoon into serving bowls. Serve
warm.
Per Serving
calories: 211 | fat: 17.1g | protein: 7.2g | carbs: 7.3g | net carbs: 5.0g
| fiber: 2.3g
Per Serving
calories: 136 | fat: 10.1g | protein: 6.2g | carbs: 5.3g | net carbs: 2.0g
| fiber: 3.3g
1. Pour the water into the Instant Pot and put the trivet in the pot.
Place the cauliflower florets in the trivet. Place a steamer basket on
the trivet. Add the cauliflower to the steamer basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 2
minutes on High Pressure. When the timer goes off, perform a
quick pressure release. Carefully open the lid.
3. Remove the steamer basket and cauliflower from the pot. Place the
cauliflower florets in a blender and pulse until it reaches a rice-like
texture. Set aside.
4. Pour out the water and wipe the pot dry with a paper towel.
5. Select Sauté mode and heat the avocado oil. Add the garlic to the
pot and sauté for 2 minutes, or until fragrant.
6. Add the cauliflower rice to the pot and sauté for 2 additional
minutes, or until the rice becomes soft. Stir in the lime juice and
sauté for 2 additional minutes.
7. Transfer the cauliflower rice to a serving dish. Season with the sea
salt and garnish with the cilantro. Serve hot.
Per Serving
calories: 106 | fat: 7.1g | protein: 3.1g | carbs: 7.4g | net carbs: 4.0g |
fiber: 3.4g
1. Place a steamer basket with legs in the inner pot and pour the water
in the pot. Place the cauliflower florets in the steamer basket.
2. Lock the lid. Select the Steam mode and set the cooking time for 3
minutes on High Pressure. When the timer goes off, perform a
quick pressure release. Carefully open the lid.
3. Transfer the cauliflower florets to a blender. Pulse until it reaches a
rice-like texture. Set aside.
4. Remove the steamer basket from the pot. Pour out the water and
wipe the pot dry with a paper towel.
5. Select Sauté setting and melt the butter. Add the garlic and
mushrooms to the pot and sauté for 4 minutes, or until the
mushrooms are tender.
6. Stir in the coconut aminos, olive oil and cauliflower rice. Sauté for
3 minutes.
7. Whisk in the beaten egg and sauté for 3 minutes, or until the egg is
thoroughly cooked. Season with the sea salt and black pepper and
stir to combine.
8. Transfer the fried rice to serving bowls and sprinkle the parsley on
top. Serve hot.
Per Serving
calories: 131 | fat: 9.1g | protein: 5.2g | carbs: 7.1g | net carbs: 5.0g |
fiber: 2.1g
1. Press the Sauté button on the Instant Pot and heat the oil. Add the
onion to the pot and sauté for 3 minutes, or until tender. Stir in the
remaining ingredients.
2. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes on Low Pressure. When the timer goes off, perform a quick
pressure release. Carefully open the lid.
3. Remove and discard the bay leaves. Serve warm.
Per Serving
calories: 130 | fat: 7.3g | protein: 4.5g | carbs: 15.1g | net carbs:
10.4g | fiber: 4.7g
Per Serving
calories: 139 | fat: 11.1g | protein: 6.3g | carbs: 7.6g | net carbs: 5.2g
| fiber: 2.4g
1. Press the Sauté button on the Instant Pot and heat the oil. Add the
onions to the pot and sauté for 3 minutes, or until tender. Stir in the
remaining ingredients, except for the parsley.
2. Close and secure the lid. Select the Manual mode and set the
cooking time for 3 minutes at High Pressure. Once cooking is
complete, use a quick pressure release. Carefully open the lid.
3. Select the Sauté mode. Let it simmer for 3 to 4 minutes to thicken
the cooking liquid.
4. Divide among four serving bowls and garnish with the fresh
parsley. Serve immediately.
Per Serving
calories: 94 | fat: 3.9g | protein: 2.3g | carbs: 14.5g | net carbs: 11.6g
| fiber: 2.9g
Vegan Parmesan:
1. Pour the water into the Instant Pot and put the steamer basket in the
pot. Place the cauliflower florets in the steamer basket. Sprinkle
with the sesame oil, rosemary, basil, garlic, salt and black pepper.
2. Close and secure the lid. Select the Manual mode and set the
cooking time for 3 minutes at Low Pressure. Once cooking is
complete, do a quick pressure release. Carefully open the lid.
3. Place the ingredients for the vegan Parmesan in a blender. Pulse
until it reaches the texture of granular cheese.
4. Spread the vegan Parmesan over the cooked cauliflower. Serve
immediately.
Per Serving
calories: 212 | fat: 18.7g | protein: 6.3g | carbs: 9.0g | net carbs: 4.2g
| fiber: 4.8g
Per Serving
calories: 72 | fat: 3.6g | protein: 2.5g | carbs: 9.3g | net carbs: 6.2g |
fiber: 3.1g
1. Press the Sauté button on the Instant Pot and heat the oil. Add the
garlic to the pot and sauté for 1 minutes, or until fragrant. Stir in the
remaining ingredients.
2. Close and secure the lid. Select the Manual mode and set the
cooking time for 2 minutes at Low Pressure. Once cooking is
complete, do a quick pressure release. Carefully open the lid.
3. Serve immediately.
Per Serving
calories: 101 | fat: 7.1g | protein: 3.0g | carbs: 7.9g | net carbs: 4.8g |
fiber: 3.1g
1. Pour the water in the Instant Pot and insert the trivet.
2. Thread the broccoli, cauliflower, bell peppers, mushrooms and
cherry tomatoes onto small bamboo skewers. Sprinkle with the
coriander, cayenne pepper, salt and black pepper. Drizzle with the
olive oil. Place the skewers on the trivet.
3. Close and secure the lid. Select the Manual mode and set the
cooking time for 3 minutes at High Pressure. Once cooking is
complete, use a quick pressure release. Carefully open the lid.
4. Serve immediately.
Per Serving
calories: 140 | fat: 11.4g | protein: 3.6g | carbs: 8.9g | net carbs: 6.5g
| fiber: 2.4g
1. In a bowl, toss together the eggplant and table salt. Let it sit for 25
to 30 minutes. Drain and rinse the eggplant.
2. Set the Instant Pot to the Sauté mode and heat the oil. Add the
eggplant to the pot and sauté for 10 minutes, or until tender. Stir in
the remaining ingredients.
3. Close and secure the lid. Select the Manual mode and set the
cooking time for 3 minutes at High Pressure. Once cooking is
complete, do a quick pressure release. Carefully open the lid.
4. Serve warm.
Per Serving
calories: 141 | fat: 7.5g | protein: 3.3g | carbs: 18.5g | net carbs:
12.0g | fiber: 6.5g
1. Pour the water into the Instant Pot and put the steamer basket in the
pot. Place the cauliflower florets in the steamer basket.
2. Close and secure the lid. Select the Manual mode and set the
cooking time for 2 minutes at High Pressure. Once cooking is
complete, do a quick pressure release. Carefully open the lid.
3. In a blender, combine the cooked cauliflower along with the
remaining ingredients, except for the smoked paprika powder. Pulse
until puréed.
4. Form the cauliflower mixture into balls and roll each ball into the
smoked paprika powder. Arrange on the serving platters. Serve
immediately.
Per Serving
calories: 67 | fat: 5.2g | protein: 1.8g | carbs: 5.0g | net carbs: 2.9g |
fiber: 2.1g
Teriyaki Eggplants with Sesame Seeds
Prep time: 5 minutes | Cook time: 4 minutes | Serves 6
Ingredients:
1. Press the Sauté button on the Instant Pot and heat the oil for 2
minutes.
2. Meanwhile, sprinkle the eggplant slices with the keto teriyaki,
ground ginger and sesame seeds.
3. Arrange the eggplant slices in the pot in one layer and cook for 2
minutes on each side.
4. Transfer the eggplants to plates and serve warm.
Per Serving
calories: 117 | fat: 5.3g | protein: 3.2g | carbs: 17.1g | net carbs: 7.5g
| fiber: 9.6g
Per Serving
calories: 129 | fat: 12.5g | protein: 1.0g | carbs: 4.2g | net carbs: 2.4g
| fiber: 1.8g
1. Pour the water and insert the trivet in the Instant Pot.
2. In the mixing bowl, toss together the remaining ingredients.
3. Place the bowl with the mushroom mixture on the trivet.
4. Close and secure the lid. Select the Manual mode and set the
cooking time for 3 minutes at High Pressure. Once cooking is
complete, use a quick pressure release. Carefully open the lid.
5. Serve immediately.
Per Serving
calories: 71 | fat: 7.0g | protein: 1.1g | carbs: 1.5g | net carbs: 1.3g |
fiber: 0.2g
1. Pour the water and insert the trivet in the Instant Pot.
2. Put the shredded broccoli in a bowl and place the bowl on the trivet.
3. Close and secure the lid. Select the Manual mode and set the
cooking time for 1 minute at High Pressure. Once cooking is
complete, use a quick pressure release. Carefully open the lid.
4. Remove the bowl from the pot and stir in the cream cheese,
turmeric and salt.
5. Serve immediately.
Per Serving
calories: 61 | fat: 3.9g | protein: 2.8g | carbs: 5.1g | net carbs: 3.3g |
fiber: 1.8g
1. Pour the water and insert the steamer basket in the Instant Pot.
2. Place the cauliflower, mushrooms and bok choy in the basket.
3. Close and secure the lid. Select the Steam mode and set the cooking
time for 5 minutes at High Pressure. Once cooking is complete, use
a quick pressure release. Carefully open the lid.
4. Transfer the cooked vegetables to the serving bowls and sprinkle
with the avocado oil, lemon juice and salt. Stir to mix well.
5. Serve immediately.
Per Serving
calories: 30 | fat: 1.3g | protein: 2.2g | carbs: 3.6g | net carbs: 2.0g |
fiber: 1.6g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure. When the timer goes off, use a natural
pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
3. Divide the dish among plates and serve.
Per Serving
calories: 131 | fat: 2.2g | protein: 6.1g | carbs: 3.8g | net carbs: 2.0g |
fiber: 1.8g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Lock the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure. When the timer goes off, use a natural
pressure release for 5 minutes, then release any remaining pressure.
Carefully open the lid.
3. Divide the dish among plates and serve.
Per Serving
calories: 152 | fat: 2.3g | protein: 4.1g | carbs: 4.9g | net carbs: 2.0g |
fiber: 2.9g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Lock the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure. When the timer goes off, use a natural
pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
3. Divide the dish among plates and serve.
Per Serving
calories: 122 | fat: 2.3g | protein: 5.1g | carbs: 3.9g | net carbs: 2.0g |
fiber: 1.9g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure. When the timer goes off, use a natural
pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
3. Divide the dish among plates and serve.
Per Serving
calories: 143 | fat: 2.3g | protein: 4.2g | carbs: 2.8g | net carbs: 2.0g |
fiber: 0.8g
Per Serving
calories: 46 | fat: 2.3g | protein: 4.6g | carbs: 3.3g | net carbs: 1.1g |
fiber: 1.2g
1 cup water
1½ pounds (680 g) asparagus spears, trimmed
Dipping Sauce:
½ cup mayonnaise
½ cup sour cream
2 tablespoons chopped scallions
2 tablespoons fresh chervil
1 teaspoon minced garlic
Salt, to taste
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the asparagus in the basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 1
minute at High Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid. Transfer the asparagus to a plate.
4. Whisk together the remaining ingredients to make your dipping
sauce. Serve the asparagus with the dipping sauce on the side.
Per Serving
calories: 119 | fat: 8.9g | protein: 4.8g | carbs: 6.6g | net carbs: 4.1g |
fiber: 2.5g
Per Serving
calories: 287 | fat: 20.8g | protein: 20.8g | carbs: 3.4g | net carbs:
2.0g | fiber: 1.4g
Herbed Mushrooms
Prep time: 5 minutes | Cook time: 10 minutes | Serves 4
Ingredients:
2 tablespoons butter
2 cloves garlic, minced
20 ounces (567 g) button mushrooms
1 tablespoon coconut aminos
1 teaspoon dried rosemary
1 teaspoon dried basil
1 teaspoon dried sage
1 bay leaf
Sea salt, to taste
½ teaspoon freshly ground black pepper
½ cup chicken broth
½ cup water
1 tablespoon roughly chopped fresh parsley leaves, for garnish
Directions:
Per Serving
calories: 94 | fat: 6.8g | protein: 5.7g | carbs: 5.3g | net carbs: 3.6g |
fiber: 1.7g
1 cup water
1 head cauliflower, broken into florets
1 cup shredded Asiago cheese
½ cup grated Parmesan cheese
2 eggs, beaten
2 tablespoons butter
2 tablespoons minced fresh chives
1 garlic clove, minced
½ teaspoon cayenne pepper
Coarse sea salt and white pepper, to taste
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the cauliflower in the basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Transfer the cauliflower to a food processor, along with the
remaining ingredients. Pulse until everything is well combined.
5. Form the mixture into bite-sized balls and place them on a baking
sheet.
6. Bake in the preheated oven at 400ºF (205ºC) for 18 minutes until
golden brown. Flip the balls halfway through the cooking time.
7. Cool for 5 minutes before serving.
Per Serving
calories: 161 | fat: 12.6g | protein: 9.3g | carbs: 3.8g | net carbs: 3g |
fiber: 0.8g
1 tablespoon butter
2 red bell peppers, sliced
2 cups shredded Colby cheese
1 cup cream cheese, room temperature
1 cup chicken broth
2 garlic cloves, minced
1 teaspoon red Aleppo pepper flakes
1 teaspoon sumac
Salt and ground black pepper, to taste
Directions:
1. Set your Instant Pot to Sauté and melt the butter.
2. Add the bell peppers and sauté for about 2 minutes until just tender.
3. Add the remaining ingredients to the Instant Pot and gently stir to
incorporate.
4. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Allow to cool for 5 minutes and serve warm.
Per Serving
calories: 241 | fat: 20.8g | protein: 10.6g | carbs: 3.0g | net carbs:
2.6g | fiber: 0.4g
1 cup water
1 head cauliflower, broken into florets
2 eggs, beaten
2 tablespoons chopped fresh coriander
1 shallot, peeled and chopped
½ cup grated Parmesan cheese
½ cup grated Swiss cheese
Sea salt and ground black pepper, to taste
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the cauliflower florets in the basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Transfer the cauliflower to a food processor, along with the
remaining ingredients. Pulse until everything is well incorporated.
5. Form the mixture into a tater-tot shape with oiled hands. Arrange
the cauliflower tots on a lightly greased baking sheet.
6. Bake in the preheated oven at 400ºF (205ºC) for 15 to 18 minutes.
Flip them halfway through the cooking time.
7. Remove from the oven to a plate and serve.
Per Serving
calories: 137 | fat: 8.9g | protein: 9.6g | carbs: 4.3g | net carbs: 3.2g |
fiber: 1.1g
1 cup water
8 eggs
½ can tuna in spring water, drained
¼ cup mayonnaise
2 tablespoons finely chopped spring onions
1 teaspoon Dijon mustard
1 teaspoon cayenne pepper
¹⁄ ₃ teaspoon fresh or dried dill weed
Salt and white pepper, to taste
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the eggs in the basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at Low Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Let the eggs cool for 10 to 15 minutes. When cooled, peel the eggs
and slice them into halves. Scoop the egg yolks into a small bowl
and add the remaining ingredients. Using a fork, mash until
blended.
5. Spoon 1 to 2 teaspoons of the egg yolk mixture into each egg white
half. Serve chilled.
Per Serving
calories: 161 | fat: 11.7g | protein: 11.1g | carbs: 3.0g | net carbs:
2.7g | fiber: 0.3g
1 tablespoon butter
½ cup chopped scallions
¾ pound (340 g) Brussels sprouts
Aioli Sauce:
¼ cup mayonnaise
1 tablespoon fresh lemon juice
1 garlic clove, minced
½ teaspoon Dijon mustard
Directions:
Per Serving
calories: 167 | fat: 13.8g | protein: 3.4g | carbs: 8.6g | net carbs: 5.4g
| fiber: 3.2g
1 cup water
6 eggs
4 slices pancetta, chopped
¹⁄ ₃ cup grated Cheddar cheese
¼ cup cream cheese
¼ cup mayonnaise
1 teaspoon Creole seasonings
Sea salt and ground black pepper, to taste
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the eggs in the basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at Low Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Allow the eggs to cool for 10 to 15 minutes. Peel the eggs and chop
them, then transfer to a bowl. Add the remaining ingredients and
stir to combine well.
5. Shape the mixture into balls with your hands. Serve chilled.
Per Serving
calories: 239 | fat: 18.9g | protein: 13.7g | carbs: 3.0g | net carbs:
2.8g | fiber: 0.2g
1. Season the spare ribs with salt and black pepper to taste.
2. Set your Instant Pot to Sauté and heat the sesame oil.
3. Add the seasoned spare ribs and sear each side for about 3 minutes.
4. Add the remaining ingredients except the sesame seeds to the
Instant Pot and stir well.
5. Secure the lid. Select the Meat/Stew mode and set the cooking time
for 18 minutes at High Pressure.
6. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
7. Serve topped with the sesame seeds.
Per Serving
calories: 336 | fat: 16.3g | protein: 42.6g | carbs: 3.0g | net carbs:
2.0g | fiber: 1.0g
Sesame Mushrooms
Prep time: 2 minutes | Cook time: 10 minutes | Serves 6
Ingredients:
1. Set your Instant Pot to Sauté and heat the sesame oil.
2. Add the mushrooms and sauté for 4 minutes until just tender,
stirring occasionally.
3. Add the remaining ingredients to the Instant Pot and stir to mix
well.
4. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve warm.
Per Serving
calories: 77 | fat: 7.6g | protein: 1.9g | carbs: 1.8g | net carbs: 1.0g |
fiber: 0.8g
Herbed Shrimp
Prep time: 5 minutes | Cook time: 5 minutes | Serves 4
Ingredients:
2 tablespoons olive oil
¾ pound (340 g) shrimp, peeled and deveined
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried parsley flakes
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried basil
½ teaspoon dried rosemary
¼ teaspoon red pepper flakes
Coarse sea salt and ground black pepper, to taste
1 cup chicken broth
Directions:
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Add the shrimp and sauté for 2 to 3 minutes.
3. Add the remaining ingredients to the Instant Pot and stir to
combine.
4. Secure the lid. Select the Manual mode and set the cooking time for
2 minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Transfer the shrimp to a plate and serve.
Per Serving
calories: 146 | fat: 7.7g | protein: 18.5g | carbs: 3.0g | net carbs: 2.3g
| fiber: 0.7g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Add the beef and sauté for 2 to 3 minutes, stirring occasionally.
3. Add the remaining ingredients to the Instant Pot and combine well.
4. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Remove the beef from the Instant Pot to a platter and serve warm.
Per Serving
calories: 173 | fat: 10.2g | protein: 18.6g | carbs: 1.0g | net carbs:
0.8g | fiber: 0.2g
1. Toss the shrimp and lemon juice in the Instant Pot until well coated.
Pour in the water.
2. Lock the lid. Select the Manual mode and set the cooking time for 2
minutes at Low Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Season the shrimp with salt and pepper to taste, then let them cool
completely.
5. Toss the shrimp with the feta cheese, tomatoes, olives, olive oil, and
vinegar until well incorporated.
6. Divide the salad evenly onto each Bok choy leaf and place them on
a serving plate. Scatter the basil and mint leaves on top and serve
immediately.
Per Serving
calories: 129 | fat: 10.7g | protein: 4.9g | carbs: 3.0g | net carbs: 2.4g
| fiber: 0.6g
1 cup water
10 baby bell peppers, seeded and sliced lengthwise
4 ounces (113 g) Monterey Jack cheese, shredded
4 ounces (113 g) cream cheese
2 tablespoons chopped scallions
1 tablespoon olive oil
1 teaspoon minced garlic
½ teaspoon cayenne pepper
¼ teaspoon ground black pepper, or more to taste
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
2. Stir together the remaining ingredients except the bell peppers in a
mixing bowl until combined. Stuff the peppers evenly with the
mixture. Arrange the stuffed peppers in the basket.
3. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure.
4. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
5. Cool for 5 minutes and serve.
Per Serving
calories: 226 | fat: 17.8g | protein: 8.9g | carbs: 8.7g | net carbs: 7.4g
| fiber: 1.3g
3 teaspoons butter
1 cup chopped spring onions
1 pound (454 g) kale, torn into pieces
1 cup water
½ teaspoon cayenne pepper
Himalayan salt and ground black pepper, to taste
½ cup shredded Colby cheese, for serving
Directions:
1. Set your Instant Pot to Sauté and melt the butter.
2. Add the spring onions and sauté for 1 minute until wilted.
3. Add the remaining ingredients except the cheese to the Instant Pot
and mix well.
4. Lock the lid. Select the Manual mode and set the cooking time for 1
minute at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Transfer the kale mixture to a bowl and serve topped with the
cheese.
Per Serving
calories: 106 | fat: 6.4g | protein: 6.7g | carbs: 8.0g | net carbs: 4.7g |
fiber: 3.3g
1 cup water
1 pound (454 g) cauliflower, broken into florets
Sea salt and ground black pepper, to taste
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 cup grated Cheddar cheese
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the cauliflower florets in the basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Season the cauliflower with salt and pepper. Drizzle with olive oil
and lemon juice. Sprinkle the grated cheese all over the cauliflower.
5. Press the Sauté button to heat the Instant Pot. Allow to cook for
about 5 minutes, or until the cheese melts. Serve warm.
Per Serving
calories: 136 | fat: 9.8g | protein: 7.2g | carbs: 5.0g | net carbs: 3.4g |
fiber: 1.6g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Add the garlic and sauté for 2 minutes until fragrant.
3. Add the remaining ingredients to the Instant Pot and stir well.
4. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve warm.
Per Serving
calories: 87 | fat: 7.6g | protein: 1.9g | carbs: 4.9g | net carbs: 3.3g |
fiber: 1.6g
1. Mix together the chopped bacon, cheese, coconut cream, and green
onions in a mixing bowl and stir until well incorporated.
2. Stuff the jalapeños evenly with the bacon mixture.
3. Press the Sauté button to heat your Instant Pot.
4. Place the stuffed jalapeños in the Instant Pot and cook each side for
3 minutes until softened.
5. Transfer to a paper towel-lined plate and serve.
Per Serving
calories: 216 | fat: 17.5g | protein: 12.9g | carbs: 1.7g | net carbs:
1.1g | fiber: 0.6g
1. Combine all the ingredients except the mayo in the Instant Pot.
2. Secure the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
3. Once cooking is complete, do a natural pressure release for 6
minutes, then release any remaining pressure. Carefully open the
lid.
4. Remove the chicken and shred with two forks, then return to the
Instant Pot.
5. Add the mayo and stir well. Serve immediately.
Per Serving
calories: 119 | fat: 2.9g | protein: 21.4g | carbs: 0.7g | net carbs: 0.6g
| fiber: 0.3g
1. Set your Instant Pot to Sauté and heat the coconut oil.
2. Add the remaining ingredients except the cheese to the Instant Pot
and stir to mix well.
3. Secure the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Add the grated cheese and stir until combined. Form the balls from
the cooked chicken mixture and allow to cool for 10 minutes, then
serve.
Per Serving
calories: 154 | fat: 8.7g | protein: 17.5g | carbs: 1.0g | net carbs: 0.9g
| fiber: 0.1g
Per Serving
calories: 207 | fat: 10.8g | protein: 25.3g | carbs: 0.6g | net carbs:
0.2g | fiber: 0.4g
Cauliflower Fritters with Cheese
Prep time: 10 minutes | Cook time: 8 minutes | Serves 4
Ingredients:
Per Serving
calories: 125 | fat: 9.5g | protein: 7.9g | carbs: 2.6g | net carbs: 1.4g |
fiber: 1.2g
Creamy Spinach
Prep time: 5 minutes | Cook time: 4 minutes | Serves 4
Ingredients:
Per Serving
calories: 101 | fat: 8.1g | protein: 4.2g | carbs: 2.6g | net carbs: 2.3g |
fiber: 0.3g
Lemon-Butter Mushrooms
Prep time: 10 minutes | Cook time: 4 minutes | Serves 2
Ingredients:
calories: 63 | fat: 4.8g | protein: 2.9g | carbs: 3.3g | net carbs: 2.1g |
fiber: 1.2g
1 cup water
1 pound (454 g) broccoli sprouts
1 teaspoon sesame oil
1 teaspoon coconut aminos
1 teaspoon minced garlic
½ teaspoon chopped chili pepper
½ teaspoon salt
Directions:
1. Pour the water into the Instant Pot. Lock the lid and bring the water
to a boil on Sauté mode for about 10 minutes.
2. Open the lid and add the broccoli sprouts to the Instant Pot. Let sit
in the hot water for 1 minute, then transfer to a bowl.
3. Whisk together the remaining ingredients in a separate bowl until
combined. Pour the mixture over the broccoli sprouts and gently
toss to combine. Serve immediately.
Per Serving
calories: 55 | fat: 1.3g | protein: 4.3g | carbs: 4.5g | net carbs: 0.5g |
fiber: 4.0g
Per Serving
calories: 184 | fat: 16.6g | protein: 2.9g | carbs: 8.4g | net carbs: 4.4g
| fiber: 4.0g
Italian-Style Kale
Prep time: 5 minutes | Cook time: 3 minutes | Serves 3
Ingredients:
1. Place the kale in a steamer basket and sprinkle with the Italian
seasonings. Stir well.
2. Pour the water into the Instant Pot and insert the steamer basket.
3. Secure the lid. Select the Steam mode and set the cooking time for
3 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Serve warm.
Per Serving
calories: 64 | fat: 1.6g | protein: 2.9g | carbs: 10.4g | net carbs: 9.0g |
fiber: 1.4g
1 cup water
2 cups bok choy, sliced
1 tablespoon apple cider vinegar
1 teaspoon sesame oil
1 teaspoon sesame seeds
¾ teaspoon salt
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the bok choy in the basket.
2. Secure the lid. Select the Steam mode and set the cooking time for
3 minutes at High Pressure.
3. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
4. Transfer the bok choy to a plate. Sprinkle with the vinegar, oil,
sesame seeds, and salt and gently toss to combine. Serve
immediately.
Per Serving
calories: 37 | fat: 3.1g | protein: 1.5g | carbs: 2.1g | net carbs: 1.4g |
fiber: 0.7g
1. Season the cabbage with salt, then place in the Instant Pot.
2. Stir in the broth and butter.
3. Secure the lid. Select the Steam mode and set the cooking time for
5 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Serve warm.
Per Serving
calories: 54 | fat: 2.5g | protein: 2.6g | carbs: 5.8g | net carbs: 3.3g |
fiber: 2.5g
1 zucchini
2 teaspoon butter, softened
1 cup shredded Cheddar cheese
2 cup water
Directions:
1. Slice the zucchini into rings and remove the center of every ring.
2. Coat a baking pan with the softened butter and place the zucchini
rings in a single layer. Fill each ring with the shredded cheese.
3. Pour the water into the Instant Pot and insert the trivet. Place the
baking pan with zucchini rings on the trivet.
4. Secure the lid. Select the Manual mode and set the cooking time for
3 minutes at High Pressure.
5. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
6. Let the zucchini rings cool for 5 minutes and serve.
Per Serving
calories: 279 | fat: 22.9g | protein: 15.5g | carbs: 3.9g | net carbs:
2.7g | fiber: 1.2g
1 teaspoon butter
2 eggs
2 tablespoons coconut milk
1 bell pepper, chopped
1 tomato, chopped
Directions:
Per Serving
calories: 142 | fat: 10.3g | protein: 7.0g | carbs: 7.2g | net carbs:5.7g |
fiber: 1.5g
Per Serving
calories: 213 | fat: 13.9g | protein: 20.9g | carbs: 1.9g | net carbs:
1.7g | fiber: 0.2g
Broccoli Purée
Prep time: 10 minutes | Cook time: 6 minutes | Serves 2
Ingredients:
Per Serving
calories: 139 | fat: 11.6g | protein: 3.6g | carbs: 7.2g | net carbs: 4.5g
| fiber: 2.7g
1 teaspoon butter
8 ounces (227 g) cauliflower, shredded
Salt, to taste
½ cup chicken broth
1 teaspoon ground turmeric
Directions:
Per Serving
calories: 62 | fat: 2.8g | protein: 3.7g | carbs: 6.8g | net carbs: 3.7g |
fiber: 3.1g
1 cup water
1 fennel bulb, sliced
¾ cup chopped fresh parsley
1 tablespoon olive oil
1 tablespoon coconut aminos
1 teaspoon apple cider vinegar
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the sliced fennel in the basket.
2. Secure the lid. Select the Steam mode and set the cooking time for
5 minutes at High Pressure.
3. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
4. Remove the fennel from the Instant Pot to a bowl. Add the
remaining ingredients to the bowl and gently toss until combined.
Serve immediately.
Per Serving
calories: 115 | fat: 7.6g | protein: 2.4g | carbs: 11.4g | net carbs: 7.0g
| fiber: 4.4g
Per Serving
calories: 146 | fat: 6.4g | protein: 17.9g | carbs: 3.7g | net carbs: 1.8g
| fiber: 1.9g
1 teaspoon butter
1 cup chopped kale, Italian dark-leaf
Salt, to taste
¾ teaspoon ground nutmeg
¼ cup water
1 teaspoon olive oil
1 tablespoon flax seeds
Directions:
Per Serving
1. Set your Instant Pot to Sauté. Combine all the ingredients in the
Instant Pot. Secure the lid and cook for 30 minutes.
2. When done, stir the mixture and serve.
Per Serving
calories: 189 | fat: 12.4g | protein: 10.9g | carbs: 11.1g | net carbs:
6.1g | fiber: 5.0g
1. Set your Instant Pot to Sauté. Combine all the ingredients in the
Instant Pot.
2. Secure the lid and cook for 15 minutes until you get a soft
vegetable texture.
3. Cool for 5 minutes before serving.
Per Serving
calories: 196 | fat: 16.8g | protein: 2.9g | carbs: 11.4g | net carbs:
8.2g | fiber: 3.2g
2 teaspoons butter
½ cup heavy cream
1 cup sliced cremini mushrooms
½ teaspoon white pepper
¼ teaspoon turmeric
Directions:
Per Serving
calories: 153 | fat: 15.6g | protein: 1.7g | carbs: 2.6g | net carbs: 2.2g
| fiber: 0.4g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Add the remaining ingredients except the bone broth to the Instant
Pot and cook for 1 minute. Pour in the broth.
3. Secure the lid. Select the Manual mode and set the cooking time for
3 minutes at Low Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Remove the Brussels sprouts from the Instant Pot to a plate and
serve.
Per Serving
calories: 124 | fat: 7.7g | protein: 5.6g | carbs: 12.2g | net carbs: 7.4g
| fiber: 4.8g
Paprika Egg Sala d
Prep time: 5 minutes | Cook time: 7 minutes | Serves 2
Ingredients:
6 eggs
1 cup water
¼ cup mayonnaise
½ teaspoon ground turmeric
½ teaspoon fresh paprika
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ cup thinly sliced green onions
Directions:
Per Serving
calories: 400 | fat: 37.6g | protein: 17.5g | carbs: 3.0g | net carbs:
2.2g | fiber: 0.8g
1 cup water
1 head cauliflower, broken into florets
¼ cup heavy whipping cream
2 tablespoons grass-fed butter
Pinch of kosher salt
Pinch of freshly ground black pepper
¼ cup shredded full-fat Cheddar cheese
Directions:
Per Serving
calories: 128 | fat: 11.5g | protein: 3.4g | carbs: 3.7g | net carbs: 2.0g
| fiber: 1.7g
1 cup water
Directions:
2 cups shredded full-fat mozzarella cheese
1 cup grated full-fat Parmesan cheese
1 (14-ounce / 397-g) can sugar-free or low-sugar diced tomatoes,
drained
16 uncured pepperoni slices, cut in half
1 teaspoon dried oregano
1 teaspoon dried basil
Directions:
1. Pour the water into the Instant Pot and insert the trivet.
2. Combine the remaining ingredients in a large bowl and stir to
incorporate.
3. Spoon the mixture into a greased egg bites mold. Work in batches,
if needed. I prefer to stack 2 egg bites molds on top of each other,
separated by Mason jar lids. Put the molds on the trivet and loosely
cover with aluminum foil.
4. Secure the lid. Select the Manual mode and set the cooking time for
5 minutes at High Pressure.
5. Once cooking is complete, do a natural pressure release for 10
minutes, then release any remaining pressure. Carefully open the
lid.
6. Remove the molds and cool for 5 minutes, then serve.
Per Serving
calories: 331 | fat: 25.1g | protein: 22.5g | carbs: 6.3g | net carbs:
4.6g | fiber: 1.7g
1. Set your Instant Pot to Sauté and melt the coconut oil.
2. Add the chicken and water and mix well.
3. Secure the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
4. Meanwhile, stir together the egg slices, avocado, green onions,
sage, nutmeg, turmeric, and black pepper in a large salad bowl well
incorporated. Set aside.
5. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
6. Add the cauliflower and broccoli to the Instant Pot, cover, and let
sit for 2 minutes.
7. Drain out any excess liquid from the chicken and vegetable
mixture. Allow them to cool to room temperature. When cooled,
transfer them to the salad bowl and drizzle with the olive oil. Toss
well and serve immediately.
Per Serving
calories: 411 | fat: 31.5g | protein: 25.7g | carbs: 9.2g | net carbs:
4.0g | fiber: 5.2g
1. Set your Instant Pot to Sauté and melt the coconut oil.
2. Add the garlic, celery, and onions and sauté for 4 minutes, stirring
occasionally, or until the onions are softened.
3. Stir in the chicken breasts, broth, and salt.
4. Secure the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure.
5. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
6. Remove the chicken and shred with two forks. Transfer the
shredded chicken to a serving bowl and add ½ cup of the cooking
liquid from the Instant Pot. Pour in the hot sauce and stir to
combine.
7. To serve, place ½ cup of the Buffalo chicken into a lettuce leaf.
Serve topped with the ranch dressing, if desired.
Per Serving
calories: 193 | fat: 7.2g | protein: 24.6g | carbs: 8.1g | net carbs: 6.1g
| fiber: 2.0g
Artichoke With Butter Garlic Sauc e
Prep time: 5 minutes | Cook time: 5 minutes | Serves 2
Ingredients:
½ cup water
1. Pour the water into the Instant Pot and insert the trivet. Place the
artichoke on the trivet.
2. Secure the lid. Select the Manual mode and set the cooking time for
5 minutes at High Pressure.
3. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
4. Remove the artichoke and set aside.
5. Whisk together the remaining ingredients in a small bowl and
microwave for about 30 to 40 seconds until melted.
6. Serve the artichoke with the sauce on the side.
Per Serving
calories: 291 | fat: 29.2g | protein: 2.7g | carbs: 7.6g | net carbs: 4.0g
| fiber: 3.6g
1. Set your Instant Pot to Sauté and melt the avocado oil.
2. Add the bacon and cook for about 5 minutes, stirring occasionally,
or until crisp.
3. Remove the bacon and place on a paper towel–lined plate. Set aside
to cool.
4. Add the onion to the Instant Pot and cook for 1 minute.
5. Spoon the onion into a large mixing bowl, along with the avocado,
salt, and cilantro. Crumble the cooked bacon into the bowl and
drizzle with the lime juice, stirring, or until your desired
consistency is reached.
6. Serve chilled.
Per Serving
calories: 240 | fat: 20.2g | protein: 11.3g | carbs: 3.5g | net carbs:
1.7g | fiber: 1.8g
1. Set your Instant Pot to Sauté and warm the avocado oil.
2. Add the bacon and chicken, stirring thoroughly and continuously.
3. Once the bacon is crisp and chicken is cooked through, remove
them from the Instant Pot and set aside to cool.
4. Stir together the eggs, spinach, avocado, turmeric, salt, and pepper
in a large salad bowl until combined.
5. Crumble the bacon, and then add to the salad along with the cooked
chicken. Gently toss and serve immediately.
Per Serving
calories: 555 | fat: 44.3g | protein: 34.3g | carbs: 6.9g | net carbs:
2.8g | fiber: 4.1g
Per Serving
calories: 86 | fat: 6.3g | protein: 3.4g | carbs: 6.9g | net carbs: 2.4g |
fiber: 4.5g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Add the bacon and cook for about 5 minutes, stirring occasionally,
or until nicely browned.
3. Add the remaining ingredients to the Instant Pot and stir to
incorporate.
4. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Cool for 5 minutes before serving.
Per Serving
calories: 169 | fat: 13.7g | protein: 6.9g | carbs: 7.0g | net carbs: 6.1g
| fiber: 0.9g
Per Serving
calories: 287 | fat: 24.1g | protein: 10.9g | carbs: 9.1g | net carbs:
4.8g | fiber: 4.3g
1½ cups water
1 pound (454 g) tuna steaks
1 green bell pepper, sliced
1 red bell pepper, sliced
2 Roma tomatoes, sliced
1 head lettuce
1 red onion, chopped
2 tablespoons Kalamata olives, pitted and halved
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
½ teaspoon chili flakes
Sea salt, to taste
Directions:
1. Add the water to the Instant Pot and insert a steamer basket.
2. Arrange the tuna steaks in the basket. Put the bell peppers and
tomato slices on top.
3. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes at High Pressure.
4. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
5. Flake the fish with a fork.
6. Divide the lettuce leaves among 4 serving plates to make a bed for
your salad. Add the onion and olives. Drizzle with the olive oil and
balsamic vinegar.
7. Season with the chili flakes and salt. Place the prepared fish,
tomatoes, and bell peppers on top.
8. Serve immediately.
Per Serving
calories: 170 | fat: 4.8g | protein: 23.9g | carbs: 7.6g | net carbs: 6.0g
| fiber: 1.6g
1 cup water
2 sprigs thyme
2 sprigs rosemary
2 sprigs parsley
1 lemon, sliced
1 pound (454 g) ahi tuna
¹⁄ ₃ teaspoon ground black pepper
1 head lettuce
1 cup cherry tomatoes, halved
1 red bell pepper, julienned
2 tablespoons extra-virgin olive oil
1 teaspoon Dijon mustard
Sea salt, to taste
Directions:
1. Pour the water into your Instant Pot. Add the thyme, rosemary,
parsley, and lemon and insert a trivet.
2. Lay the fish on the trivet and season with the ground black pepper.
3. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes at High Pressure.
4. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
5. In a salad bowl, place the remaining ingredients and toss well. Add
the flaked tuna and toss again.
6. Serve chilled.
Per Serving
calories: 253 | fat: 13.5g | protein: 28.3g | carbs: 4.9g | net carbs:
3.6g | fiber: 1.3g
1. In a blender, add the Parmesan cheese, cream cheese, and broth and
blitz until smooth. Set aside.
2. Set your Instant Pot to Sauté. Add and melt the butter. Add the
cauliflower and onions and sauté for 4 minutes, or until the onions
are softened. Fold in the garlic and sauté for an additional 1 minute.
3. Place the cheese sauce and tuna in a large bowl. Mix in the veggies
and stir well. Transfer the mixture to a casserole dish.
4. Place a trivet in the bottom of your Instant Pot and add the cold
water. Use a foil sling, lower the casserole dish onto the trivet. Tuck
in the sides of the sling.
5. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes for al dente cauliflower or 8 minutes for softer cauliflower
at High Pressure.
6. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
7. Serve topped with the cheese and garnished with the parsley, green
onions, cherry tomatoes, and freshly ground pepper.
Per Serving
calories: 378 | fat: 26.8g | protein: 23.8g | carbs: 10.5g | net carbs:
9.3g | fiber: 1.2g
1½ cups water
1½ tablespoons olive oil
3 plum tomatoes, sliced
½ teaspoon dried oregano
1 teaspoon dried basil
3 trout fillets
½ teaspoon cayenne pepper, or more to taste
¹⁄ ₃ teaspoon black pepper
Salt, to taste
1 bay leaf
1 cup shredded Pepper Jack cheese
Directions:
1. Pour the water into your Instant Pot and insert a trivet.
2. Grease a baking dish with the olive oil. Add the tomatoes slices to
the baking dish and sprinkle with the oregano and basil.
3. Add the fish fillets and season with the cayenne pepper, black
pepper, and salt. Add the bay leaf. Lower the baking dish onto the
trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Scatter the Pepper Jack cheese on top, lock the lid, and allow the
cheese to melt.
7. Serve warm.
Per Serving
calories: 361 | fat: 23.5g | protein: 25.2g | carbs: 12.1g | net carbs:
11.3g | fiber: 0.8g
1 cup water
1½ (680 g) pounds rainbow trout fillets
4 tablespoons melted butter, divided
Sea salt and ground black pepper, to taste
1 pound (454 g) mixed greens, trimmed and torn into pieces
1 bunch of scallions
½ cup chicken broth
1 tablespoon apple cider vinegar
1 teaspoon cayenne pepper
Directions:
1. Pour the water into your Instant Pot and insert a steamer basket.
2. Add the fish to the basket. Drizzle with 1 tablespoon of the melted
butter and season with the salt and black pepper.
3. Lock the lid. Select the Manual mode and set the cooking time for
12 minutes at Low pressure.
4. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
5. Wipe down the Instant Pot with a damp cloth.
6. Add and warm the remaining 3 tablespoons of butter. Once hot, add
the greens, scallions, broth, vinegar, and cayenne pepper and cook
until the greens are wilted, stirring occasionally.
7. Serve the prepared trout fillets with the greens on the side.
Per Serving
calories: 349 | fat: 18.1g | protein: 38.9g | carbs: 7.7g | net carbs:
3.3g | fiber: 4.4g
1 cup water
¹⁄ ₃ cup lemon juice
2 sprigs fresh thyme
2 sprigs fresh parsley
2 sprigs fresh rosemary
1 pound (454 g) tuna fillets
4 cloves garlic, pressed
Sea salt, to taste
¼ teaspoon black pepper, or more to taste
2 tablespoons butter, melted
1 lemon, sliced
Directions:
1. Pour the water into your Instant Pot. Add the lemon juice, thyme,
parsley, and rosemary and insert a steamer basket.
2. Put the tuna fillets in the basket. Top with the garlic and season
with the salt and black pepper.
3. Drizzle the melted butter over the fish fillets and place the lemon
slices on top.
4. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve immediately.
Per Serving
calories: 178 | fat: 7.0g | protein: 25.4g | carbs: 3.5g | net carbs: 3.2g
| fiber: 0.3g
1 lemon, juiced
1 cup water
1 pound (454 g) tilapia fillets
½ teaspoon cayenne pepper, or more to taste
2 teaspoons butter, melted
Sea salt and ground black pepper, to taste
½ teaspoon dried basil
2 cups arugula
Directions:
1. Pour the fresh lemon juice and water into your Instant Pot and
insert a steamer basket.
2. Brush the fish fillets with the melted butter.
3. Sprinkle with the cayenne pepper, salt, and black pepper. Place the
tilapia fillets in the basket. Sprinkle the dried basil on top.
4. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve with the fresh arugula.
Per Serving
calories: 134 | fat: 4.0g | protein: 23.2g | carbs: 1.4g | net carbs: 1.1g
| fiber: 0.3g
1½ cups water
Cooking spray
2 ripe tomatoes, sliced
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon dried rosemary
1 red onion, sliced
1 head cauliflower, cut into florets
1 pound (454 g) tilapia fillets, sliced
Sea salt, to taste
1 tablespoon olive oil
1 cup crumbled feta cheese
¹⁄ ₃ cup Kalamata olives, pitted and halved
Directions:
1. Pour the water into your Instant Pot and insert a trivet.
2. Spritz a casserole dish with cooking spray. Add the tomato slices to
the dish. Scatter the top with the garlic, oregano, basil, and
rosemary.
3. Mix in the onion and cauliflower. Arrange the fish fillets on top.
Sprinkle with the salt and drizzle with the olive oil.
4. Place the feta cheese and Kalamata olives on top. Lower the dish
onto the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure.
6. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
7. Allow to cool for 5 minutes before serving.
Per Serving
calories: 302 | fat: 15.0g | protein: 30.5g | carbs: 11.3g | net carbs:
8.2g | fiber: 3.1g
1. Set the Instant Pot to Sauté. Cook the bacon until crispy.
2. Add the celery, shallots, and garlic and sauté for another 2 minutes,
or until the vegetables are just tender.
3. Mix in the halibut, stock, coconut oil, allspice, salt, and black
peppercorns. Stir well.
4. Lock the lid. Select the Manual mode and set the cooking time for 7
minutes at Low Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Stir in the cheese and heavy cream. Select the Sauté mode again
and let it simmer for a few minutes until heated through.
7. Serve immediately.
Per Serving
calories: 531 | fat: 43.6g | protein: 29.1g | carbs: 5.7g | net carbs:
5.1g | fiber: 0.6g
1. Add the herbs, water, and lemon slices to the Instant Pot and insert
a steamer basket.
2. Arrange the mahi-mahi fillets in the steamer basket.
3. Drizzle the melted coconut oil over the top and season with the salt
and black pepper.
4. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Place the peppers on top. Select the Sauté mode and let it simmer
for another 1 minute.
7. Serve immediately.
Per Serving
calories: 454 | fat: 14.7g | protein: 76.4g | carbs: 4.1g | net carbs:
3.5g | fiber: 0.6g
Juice of 1 lemon
1 tablespoon fresh basil
1 tablespoon fresh parsley
1 tablespoon olive oil
1 teaspoon garlic, minced
1½ pounds (680 g) monkfish
1 tablespoon butter
1 bell pepper, chopped
1 onion, sliced
½ teaspoon cayenne pepper
½ teaspoon mixed peppercorns
¼ teaspoon turmeric powder
¼ teaspoon ground cumin
Sea salt and ground black pepper, to taste
2 cups fish stock
½ cup water
¼ cup dry white wine
2 bay leaves
1 ripe tomato, crushed
Directions:
1. Stir together the lemon juice, basil, parsley, olive oil, and garlic in a
ceramic dish. Add the monkfish and marinate for 30 minutes.
2. Set your Instant Pot to Sauté. Add and melt the butter. Once hot,
cook the bell pepper and onion until fragrant.
3. Stir in the remaining ingredients.
4. Lock the lid. Select the Manual mode and set the cooking time for 6
minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Discard the bay leaves and divide your stew into serving bowls.
7. Serve hot.
Per Serving
calories: 153 | fat: 6.9g | protein: 18.9g | carbs: 3.8g | net carbs: 3.0g
| fiber: 0.8g
1. Set the Instant Pot to Sauté. Add and heat the oil. Once hot, add the
onions and sauté until soft and fragrant.
2. Add the pepper, celery, and garlic and continue to sauté until soft.
3. Stir in the remaining ingredients.
4. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Divide into serving bowls and serve hot.
Per Serving
calories: 177 | fat: 4.7g | protein: 25.8g | carbs: 8.0g | net carbs: 5.6g
| fiber: 2.4g
1½ cups water
1 lemon, sliced
2 bell peppers, sliced
1 brown onion, sliced into rings
4 sprigs parsley
2 sprigs thyme
2 sprigs rosemary
4 haddock fillets
Sea salt, to taste
¹⁄ ₃ teaspoon ground black pepper, or more to taste
2 tablespoons extra-virgin olive oil
Directions:
1. Pour the water and lemon into your Instant Pot and insert a steamer
basket.
2. Assemble the packets with large sheets of heavy-duty foil.
3. Place the peppers, onion rings, parsley, thyme, and rosemary in the
center of each foil. Place the fish fillets on top of the veggies.
4. Sprinkle with the salt and black pepper and drizzle the olive oil
over the fillets. Place the packets in the steamer basket.
5. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes at Low Pressure.
6. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
7. Serve warm.
Per Serving
calories: 218 | fat: 7.7g | protein: 32.3g | carbs: 4.8g | net carbs: 4.0g
| fiber: 0.8g
1½ cups water
2 tablespoons garlic-infused oil
4 cod steaks, 1½-inch thick
Sea salt, to taste
½ teaspoon mixed peppercorns, crushed
2 sprigs thyme
1 sprig rosemary
1 yellow onion, sliced
Directions:
1. Pour the water into your Instant Pot and insert a trivet.
2. Rub the garlic-infused oil into the cod steaks and season with the
salt and crushed peppercorns.
3. Lower the cod steaks onto the trivet, skin-side down. Top with the
thyme, rosemary, and onion.
4. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve immediately.
Per Serving
calories: 149 | fat: 7.3g | protein: 18.0g | carbs: 2.0g | net carbs: 1.5g
| fiber: 0.5g
2 lemons
2 cups cold water
2 tablespoons extra-virgin olive oil
4 (4-ounce / 113-g) white fish fillets, such as cod or haddock
1 teaspoon fine sea salt
1 teaspoon ground black pepper
1 bundle asparagus, ends trimmed
2 tablespoons lemon juice
Fresh dill, for garnish
Directions:
1. Grate the zest off the lemons until you have about 1 tablespoon and
set the zest aside. Slice the lemons into ⅛-inch slices.
2. Pour the water into the Instant Pot. Add 1 tablespoon of the olive
oil to each of two stackable steamer pans.
3. Sprinkle the fish on all sides with the lemon zest, salt, and pepper.
4. Arrange two fillets in each steamer pan and top each with the lemon
slices and then the asparagus. Sprinkle the asparagus with the salt
and drizzle the lemon juice over the top.
5. Stack the steamer pans in the Instant Pot. Cover the top steamer pan
with its lid.
6. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at High Pressure.
7. Once cooking is complete, do a natural pressure release for 7
minutes, then release any remaining pressure. Carefully open the
lid.
8. Lift the steamer pans out of the Instant Pot.
9. Transfer the fish and asparagus to a serving plate. Garnish with the
lemon slices and dill.
10.
Serve immediately.
Per Serving
calories: 163 | fat: 5.8g | protein: 23.7g | carbs: 7.1g | net carbs: 4.1g
| fiber: 3.0g
1. Pour the water into your Instant Pot and insert a steamer basket.
2. Sprinkle the fish on all sides with the salt and pepper. Take four
sheets of parchment paper and place a fillet in the center of each
sheet.
3. Dollop 2 tablespoons of the pesto on top of each fillet and sprinkle
with 2 tablespoons of the Parmesan cheese.
4. Wrap the fish in the parchment by folding in the edges and folding
down the top like an envelope to close tightly.
5. Stack the packets in the steamer basket, seam-side down.
6. Lock the lid. Select the Manual mode and set the cooking time for 6
minutes at Low Pressure.
7. Once cooking is complete, do a natural pressure release for 10
minutes, then release any remaining pressure. Carefully open the
lid.
8. Remove the fish packets from the pot. Transfer to a serving plate
and garnish with the cherry tomatoes.
9. Serve immediately.
Per Serving
calories: 257 | fat: 17.8g | protein: 23.7g | carbs: 2.3g | net carbs:
1.3g | fiber: 1.0g
2 tablespoons butter
¼ cup diced onion
1 clove garlic, minced
1 cup cherry tomatoes, halved
¼ cup chicken broth
¼ teaspoon dried thyme
¼ teaspoon salt
⅛ teaspoon pepper
4 (4-ounce / 113-g) cod fillets
1 cup water
¼ cup fresh chopped Italian parsley
Directions:
1. Set your Instant Pot to Sauté. Add and melt the butter. Once hot,
add the onions and cook until softened. Add the garlic and cook for
another 30 seconds.
2. Add the tomatoes, chicken broth, thyme, salt, and pepper. Continue
to cook for 5 to 7 minutes, or until the tomatoes start to soften.
3. Pour the sauce into a glass bowl. Add the fish fillets. Cover with
foil.
4. Pour the water into the Instant Pot and insert a trivet. Place the bowl
on top.
5. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
6. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
7. Sprinkle with the fresh parsley and serve.
Per Serving
calories: 159 | fat: 7.9g | protein: 21.7g | carbs: 3.0g | net carbs: 2.1g|
fiber: 0.9g
1. Set the Instant Pot to Sauté. Add and heat the sesame oil until hot.
Sauté the cumin seeds for 30 seconds.
2. Add the leeks and cook for another 2 minutes until translucent. Add
the ginger-garlic paste and cook for an additional 40 seconds.
3. Stir in the remaining ingredients.
4. Lock the lid. Select the Manual mode and set the cooking time for 6
minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve immediately.
Per Serving
calories: 166 | fat: 7.8g | protein: 18.4g | carbs: 5.9g | net carbs: 3.9g
| fiber: 2.0g
1. Set the Instant Pot to Sauté. Add and heat the sesame oil until hot.
Sauté the celery seeds, fresh ginger, and cumin seeds.
2. Add the onion and continue to sauté until softened and fragrant.
3. Mix in the minced garlic and continue to cook for 30 seconds. Add
the remaining ingredients and stir well.
4. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve warm
Per Serving
calories: 177 | fat: 5.9g | protein: 25.8g | carbs: 5.1g | net carbs: g |
fiber: g
1 cup water
2 sprigs rosemary
1 large-sized lemon, sliced
1 pound (454 g) perch fillets
1 teaspoon cayenne pepper
Sea salt and ground black pepper, to taste
1 tablespoon red curry paste
1 tablespoons butter
Directions:
1. Add the water, rosemary, and lemon slices to the Instant Pot and
insert a trivet.
2. Season the perch fillets with the cayenne pepper, salt, and black
pepper. Spread the red curry paste and butter over the fillets.
3. Arrange the fish fillets on the trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for 6
minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Serve with your favorite keto sides.
Per Serving
calories: 142 | fat: 4.3g | protein: 22.5g | carbs: 3.2g | net carbs: 1.6g
| fiber: 1.6g
1. Add the butter to your Instant Pot and select the Sauté mode. Once
melted, add the garlic (if using) and sauté for 1 minute.
2. Add the roasted garlic, lemon juice, tomatoes, parsley, and pepper.
Let simmer for 5 minutes, or until the liquid has reduced a bit.
3. Meanwhile, rinse the salmon and pat dry with a paper towel.
Sprinkle on all sides with the salt.
4. Using a spatula, push the reduced sauce to one side of the pot and
place the salmon on the other side. Spoon the sauce over the
salmon.
5. Sauté uncovered for another 15 minutes, or until the salmon flakes
easily with a fork. The timing will depend on the thickness of the
fillets.
6. Transfer the salmon to a serving plate. Serve with the sauce and
garnish with the parsley and lemon wedges.
Per Serving
calories: 248 | fat: 9.7g | protein: 34.8g | carbs: 5.1g | net carbs: 4.1g
| fiber: 1.0g
1½ cups water
2 tablespoons unsalted butter
4 (1-inch thick) salmon fillets
½ teaspoon cayenne pepper
Sea salt and freshly ground pepper, to taste
2 cups Bok choy, sliced
1 cup chicken broth
3 cloves garlic, minced
1 teaspoon grated lemon zest
½ teaspoon dried dill weed
Directions:
1. Pour the water into your Instant Pot and insert a trivet.
2. Brush the salmon with the melted butter and season with the
cayenne pepper, salt, and black pepper on all sides.
3. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
4. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
5. Add the remaining ingredients.
6. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure.
7. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
8. Serve the poached salmon with the veggies on the side.
Per Serving
calories: 209 | fat: 11.3g | protein: 23.9g | carbs: 2.1g | net carbs:
1.6g | fiber: 0.5g
1 cup water
2 tablespoons olive oil
4 salmon steaks
Coarse sea salt and ground black pepper, to taste
Garlicky Yogurt:
1. Pour the water into the Instant Pot and insert a trivet.
2. Rub the olive oil into the fish and sprinkle with the salt and black
pepper on all sides. Put the fish on the trivet.
3. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes at High Pressure.
4. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
5. Meanwhile, stir together all the ingredients for the garlicky yogurt
in a bowl.
6. Serve the salmon steaks alongside the garlicky yogurt.
Per Serving
calories: 128 | fat: 11.2g | protein: 2.5g | carbs:4.9g | net carbs: 4.7g |
fiber: 0.2g
Foil-Packet Salmon
Prep time: 2 minutes | Cook time: 7 minutes | Serves 2
Ingredients:
Per Serving
calories: 128 | fat: 4.9g | protein: 19.1g | carbs: 0.3g | net carbs: 0.2g
| fiber: 0.1g
1 tablespoon butter
¼ cup sliced almonds
4 (3-ounce / 85-g) salmon fillets
½ cup pesto
¼ teaspoon pepper
½ teaspoon salt
1 cup water
Directions:
1. Press the Sauté button on the Instant Pot and add the butter and
almonds.
2. Sauté for 3 to 5 minutes until they start to soften. Remove and set
aside.
3. Brush salmon fillets with pesto and season with salt and pepper.
4. Pour the water into Instant Pot and insert the trivet. Place the
salmon fillets on the trivet.
5. Secure the lid. Select the Steam mode and set the cooking time for
7 minutes at High Pressure.
6. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
7. Serve the salmon with the almonds sprinkled on top.
Per Serving
calories: 186 | fat: 20.9g | protein: 21.6g | carbs: 4.3g | net carbs:
2.0g | fiber: 1.3g
1. Set your Instant Pot to Sauté. Add and heat the coconut oil.
2. Remove skin from the salmon filets. Finely mince the salmon and
add to a large bowl.
3. Stir in the remaining ingredients except the avocado and lime and
form 4 patties.
4. Place the burgers into the pot and sear for about 3 to 4 minutes per
side, or until the center feels firm and reads at least 145ºF (63ºC) on
a meat thermometer.
5. Scoop flesh out of the avocado. In a small bowl, mash the avocado
with a fork and squeeze the lime juice over the top.
6. Divide the mash into four sections and place on top of salmon
burgers. Serve warm.
Per Serving
calories: 427 | fat: 27.9g | protein: 36.2g | carbs: 3.5g | net carbs: 1g |
fiber: 2.5g
1. Season the salmon fillets on all sides with the salt and pepper. Add
the water to the Instant Pot and insert a trivet.
2. Arrange the salmon fillets on the trivet, skin-side down.
3. Secure the lid. Select the Steam mode and set the cooking time for
7 minutes at Low Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid. Set aside to cool.
5. Mix together the mayonnaise and lemon juice in a large bowl. Cut
the avocados in half. Remove the pits and dice the avocados. Add
the avocados to the large bowl and gently fold into the mixture.
6. Flake the salmon into bite-sized pieces with a fork and gently fold
into the mixture.
7. Serve garnished with the fresh dill.
Per Serving
calories: 605 | fat: 50.5g | protein: 21.7g | carbs: 12.5g | net carbs:
3.1g | fiber: 9.4g
1. Pour the cold water into the Instant Pot and insert a steamer basket.
2. Sprinkle the fish on all sides with the salt and pepper.
3. Take four sheets of parchment paper and place 3 lime slices on each
sheet. Top the lime slices with a piece of fish.
4. Drizzle with 1 teaspoon of olive oil and place a few thyme leaves
on top. Cover each fillet with the parchment by folding in the edges
and folding down the top like an envelope to close tightly.
5. Stack the packets in the steamer basket, seam-side down.
6. Secure the lid. Select the Manual mode and set the cooking time for
6 minutes at Low Pressure.
7. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
8. Remove the fish packets from the pot.
9. Serve the fish garnished with the fresh thyme.
Per Serving
calories: 209 | fat: 10.6g | protein: 28.8g | carbs: 2.1g | net carbs:
1.1g | fiber: 1.0g
1. Drizzle the avocado oil over salmon fillets. Combine the remaining
ingredients in a small bowl and rub all over fillets.
2. Press the Sauté button on the Instant Pot. Add the salmon fillets and
sear for 2 to 5 minutes until the salmon easily flakes with a fork.
3. Serve warm.
Per Serving
calories: 194 | fat: 11.9g | protein: 18.8g | carbs: 1.0g | net carbs:
0.4g | fiber: 0.6g
Lemon-Dill Salmon
Prep time: 3 minutes | Cook time: 5 minutes | Serves 2
Ingredients:
Per Serving
calories: 129 | fat: 5.3g | protein: 17.9g | carbs: 1.3g | net carbs: 1.0g
| fiber: 0.3g
Swai with Port Wine Sauce
Prep time: 5 minutes | Cook time: 10 minutes | Serves 4
Ingredients:
1 tablespoon butter
1 teaspoon fresh grated ginger
2 garlic cloves, minced
2 tablespoon chopped green onions
1 pound (454 g) swai fish fillets
½ cup port wine
1 teaspoon parsley flakes
½ tablespoon lemon juice
½ teaspoon chili flakes
½ teaspoon cayenne pepper
½ teaspoon fennel seeds
¼ teaspoon ground bay leaf
Coarse sea salt and ground black pepper, to taste
Directions:
Per Serving
calories: 112 | fat: 3.5g | protein: 17.8g | carbs: 1.7g | net carbs: 1.3g
| fiber: 0.4g
Tarragon Bluefish in Vermouth Sauce
Prep time: 5 minutes | Cook time: 5 minutes | Serves 4
Ingredients:
2 teaspoons butter
½ yellow onion, chopped
1 garlic clove, minced
1 pound (454 g) bluefish fillets
¼ cup vermouth
1 tablespoon rice vinegar
2 teaspoons coconut aminos
1 teaspoon chopped fresh tarragon leaves
Sea salt and ground black pepper, to taste
Directions:
Per Serving
calories: 190 | fat: 6.8g | protein: 23.0g | carbs: 3.8g | net carbs: 3.5g
| fiber: 0.3g
Per Serving
calories: 409 | fat: 13.5g | protein: 61.9g | carbs: 8.7g | net carbs:
7.4g | fiber: 1.3g
1. Combine all the ingredients except the cheese, dill and lemon in the
Instant Pot.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Sprinkle with the cheese and dill. Serve topped with the lemon
slices.
Per Serving
calories: 298 | fat: 16.7g | protein: 28.1g | carbs: 7.5g | net carbs:
6.7g | fiber: 0.8g
1. Combine the shrimp, water, and apple cider vinegar in the Instant
Pot.
2. Lock the lid. Select the Manual mode and set the cooking time for 2
minutes at Low Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Allow the shrimp to cool completely. Toss the shrimp with the
remaining ingredients. Serve chilled.
Per Serving
calories: 432 | fat: 24.7g | protein: 42.2g | carbs: 9.1g | net carbs:
8.1g | fiber: 1.0g
1½ cups water
3 halibut steaks
Coarse sea salt, to taste
¼ teaspoon ground black pepper, to taste
4 garlic cloves, crushed
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
2. Put the halibut steaks in the steamer basket and season with salt and
black pepper. Scatter with the garlic.
3. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure.
4. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
5. Serve warm.
Per Serving
calories: 289 | fat: 21.3g | protein: 22.1g | carbs: 1.5g | net carbs:
1.4g | fiber: 0.1g
Per Serving
calories: 428 | fat: 32.9g | protein: 24.5g | carbs: 8.1g | net carbs:
7.6g | fiber: 0.5g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Sauté the onion until softened, about 2 minutes.
3. Sauté the garlic and ginger for 30 to 40 seconds more.
4. Add the remaining ingredients to the Instant Pot and stir until
combined.
5. Lock the lid. Select the Manual mode and set the cooking time for 6
minutes at High Pressure.
6. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
7. Serve warm.
Per Serving
calories: 491 | fat: 37.0g | protein: 28.9g | carbs: 13.0g | net carbs:
11.5g | fiber: 2.5g
Parsley Scallops
Prep time: 5 minutes | Cook time: 5 minutes | Serves 3
Ingredients:
1. Set your Instant Pot to Sauté and heat the sesame oil.
2. Add the scallops and sauté for 1 to 2 minutes.
3. Add the garlic and continue to sauté for 30 seconds more. Add the
broth, wine, paprika, salt, and pepper.
4. Lock the lid. Select the Manual mode and set the cooking time for 2
minutes at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Transfer the scallops to a bowl and toss with fresh parsley and
lemon juice. Serve immediately.
Per Serving
calories: 131 | fat: 5.4g | protein: 14.6g | carbs: 5.8g | net carbs: 5.4g
| fiber: 0.4g
2 teaspoons butter
1½ pounds (680 g) sea scallops
2 garlic cloves, finely chopped
1 (1-inch) piece fresh ginger root, grated
²⁄ ₃ cup fish stock
¹⁄ ₃ cup dry white wine
1 teaspoon Creole seasoning blend
Coarse sea salt and ground black pepper, to taste
2 tablespoons chopped fresh parsley
Directions:
Per Serving
calories: 149 | fat: 3.1g | protein: 21.7g | carbs: 7.1g | net carbs: 6.8g
| fiber: 0.3g
1. Toss the shrimp and fresh lemon juice in the Instant Pot. Add
enough water to cover the shrimp.
2. Lock the lid. Select the Manual mode and set the cooking time for 2
minutes at Low Pressure.
3. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
4. Allow the shrimp to cool completely. Toss the shrimp with the
remaining ingredients and transfer to a salad bowl. Serve
immediately.
Per Serving
calories: 332 | fat: 27.8g | protein: 25.2g | carbs: 7.8g | net carbs:
3.4g | fiber: 4.4g
1. Set your Instant Pot to Sauté and heat the coconut oil.
2. Sauté the onion for 3 minutes or until translucent. Add garlic and
sauté for 30 seconds more.
3. Add the remaining ingredients except the heavy cream to the
Instant Pot.
4. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes at Low Pressure.
5. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
6. Stir in the heavy cream and serve.
Per Serving
calories: 328 | fat: 15.6g | protein: 28.8g | carbs: 4.1g | net carbs:
3.3g | fiber: 0.8g
Shrimp Stir-Fry
Prep time: 10 minutes | Cook time: 10 minutes | Serves 4
Ingredients:
1. Set your Instant Pot to Sauté and heat the coconut oil.
2. Add shrimp and cook for 5 minutes or until pink. Remove and set
aside in a bowl.
3. Add the broccoli florets, zucchini, and mushrooms, coconut
aminos, garlic, and red pepper flakes to the Instant Pot. Stir-fry for
3 to 5 minutes until vegetables are softened. Return the shrimp to
the pot. Stir well.
4. Divide the cauliflower rice into each bowl and top with a portion of
stir-fry. Serve warm.
Per Serving
calories: 176 | fat: 7.9g | protein: 19.7g | carbs: 6.7g | net carbs: 3.4g
| fiber: 2.3g
1. Toss shrimp in a 7-cup glass bowl with Old Bay seasoning, salt,
pepper, cayenne, and garlic powder.
2. Pour the water into Instant Pot and insert the trivet. Place the bowl
with shrimp on top.
3. Lock the lid. Select the Steam mode and set the cooking time for 7
minutes at Low Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Remove the bowl from the Instant Pot and drain water.
6. In a small bowl, stir together the mayo and chili paste. Add the
shrimp and toss to coat. Serve immediately.
Per Serving
calories: 403 | fat: 24.7g | protein: 32.9g | carbs: 8.3g | net carbs:
8.2g | fiber: 0.1g
Stir-Fry Shrimp and Cauliflower
Prep time: 3 minutes | Cook time: 10 minutes | Serves 2
Ingredients:
Per Serving
calories: 286 | fat: 12.6g | protein: 33.3g | carbs: 6.2g | net carbs:
4.1g | fiber: 2.1g
Shrimp Scampi
Prep time: 10 minutes | Cook time: 10 minutes | Serves 4
Ingredients:
4 tablespoons butter
2 teaspoons finely minced garlic
1 pound (454 g) shrimp, peeled and deveined
1 cup chicken broth
1 tablespoon lemon juice
½ teaspoon salt
¼ cup heavy cream
¼ teaspoon xanthan gum
1 tablespoon chopped fresh parsley
¼ teaspoon red pepper flakes
Directions:
1. Press the Sauté button on the Instant Pot. Add butter and garlic to
pot and sauté for 1 to 3 minutes until fragrant.
2. Add shrimp, broth, lemon juice, and salt to Instant Pot.
3. Lock the lid. Select the Manual mode and set the cooking time for 4
minutes at Low Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Stir in the heavy cream and xanthan gum. Serve garnished with
parsley and red pepper flakes.
Per Serving
calories: 246 | fat: 22.6g | protein: 16.9g | carbs: 2.6g | net carbs:
2.3g | fiber: 0.3g
Per Serving
calories: 246 | fat: 8.3g | protein: 32.7g | carbs: 5.1g | net carbs: 5.0g
| fiber: 0.1g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Cook the onion and garlic until fragrant for 2 minutes.
3. Add the wine to deglaze the bottom. Add the scallops, fish stock,
tomato, salt, black pepper, and paprika.
4. Lock the lid. Select the Manual mode and set the cooking time for 1
minute at Low Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Drizzle fresh lemon juice over the scallops and top them with
cream cheese. Cover and allow to sit in the residual heat for 3 to 5
minutes. Serve warm garnished with fresh basil leaves.
Per Serving
calories: 213 | fat: 10.6g | protein: 19.5g | carbs: 9.8g | net carbs:
8.8g | fiber: 1.0g
1 cup water
1½ pounds (680 g) king crab legs, halved
10 ounces (283 g) baby Bella mushrooms
½ stick butter, softened
2 garlic cloves, minced
1 lemon, sliced
Directions:
1. Pour the water into the Instant Pot and insert a steamer basket.
Place the crab legs in the basket.
2. Lock the lid. Select the Manual mode and set the cooking time for 3
minutes at Low Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Wipe down the Instant Pot with a damp cloth.
5. Set your Instant Pot to Sauté and melt the butter. Cook baby Bella
mushrooms with minced garlic for 2 to 3 minutes.
6. Spoon the mushrooms sauce over prepared king crab legs and serve
with lemon slices.
Per Serving
calories: 179 | fat: 8.8g | protein: 22.7g | carbs: 2.2g | net carbs: g |
fiber: g
1 cup water
2 pounds (907 g) crab legs, rinsed
4 tablespoons butter, melted
1 garlic clove, finely minced
½ lemon, juiced
4 lemon wedges
Directions:
1. Pour water into Instant Pot and insert a steamer basket. Place the
crab legs in the basket.
2. Lock the lid. Select the Steam mode and set the cooking time for 7
minutes at Low Pressure.
3. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
4. In a small bowl, stir together the butter and garlic.
5. Squeeze lemon juice into butter or over legs and crack legs open.
Serve with the butter sauce and lemon wedges.
Per Serving
calories: 516 | fat: 22.9g | protein: 66.9g | carbs: 0.9g | net carbs:
0.8g | fiber: 0.1g
Per Serving
calories: 156 | fat: 11.6g | protein: 8.9g | carbs: 2.0g | net carbs: 1.9g
| fiber: 0.1g
Per Serving
calories: 860 | fat: 62.8g | protein: 54.6g | carbs: 3.2g | net carbs:
2.0g | fiber: 1.2g
1. Scatter the chicken with salt, pepper, parsley, and garlic powder. Put
the onion pieces inside the chicken cavity.
2. Pour the water into the Instant Pot and insert the trivet. Place
seasoned chicken on the trivet. Brush with half of the barbecue
sauce.
3. Lock the lid. Select the Manual mode and set the cooking time for
25 minutes at High Pressure.
4. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
5. Using a clean brush, add the remaining half of the sauce to chicken.
For crispy skin or thicker sauce, you can broil in the oven for 5
minutes until lightly browned.
6. Slice or shred the chicken and serve warm.
Per Serving
calories: 1054 | fat: 73.1g | protein: 70.8g | carbs: 6.6g | net carbs:
5.5g | fiber: 1.1g
Chicken Carnitas
Prep time: 5 minutes | Cook time: 15 minutes | Serves 8
Ingredients:
1. Combine all the ingredients except the coriander and crème fraiche
in the Instant Pot.
2. Lock the lid. Select the Poultry mode and set the cooking time for
15 minutes at High Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Shred the chicken with two forks and discard the bones. Garnish
with the coriander and serve with a dollop of crème fraiche.
Per Serving
calories: 298 | fat: 15.9g | protein: 35.6g | carbs: 2.4g | net carbs:
2.1g | fiber: 0.3g
1. Put the broccoli florets in a large bowl. Add the Alfredo sauce,
spinach, ricotta, salt, and pepper to the bowl and stir to mix well.
Using a spoon, separate the veggie mix into three sections.
2. Layer the chicken into the bottom of a 7-cup glass bowl. Place one
section of the veggie mix on top in an even layer and top with a
layer of shredded Mozzarella cheese. Repeat until all veggie mix
has been used and finish with a layer of Mozzarella cheese. Cover
the dish with aluminum foil.
3. Pour the water into the Instant Pot and insert the trivet. Place the
dish on the trivet.
4. Secure the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
5. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
6. If desired, broil in oven for 3 to 5 minutes until golden. Serve
warm.
Per Serving
calories: 284 | fat: 13.4g | protein: 29.2g | carbs: 9.7g | net carbs:
9.0g | fiber: 0.7g
Chicken Escabèche
Prep time: 5 minutes | Cook time: 15 minutes | Serves 4
Ingredients:
1 cup filtered water
1. Pour the water into the Instant Pot and insert the trivet.
2. Thoroughly combine the chicken, garlic, bay leaves, onion, vinegar,
coriander, cumin, mint, salt, and black pepper in a large bowl.
3. Put the bowl on the trivet and cover loosely with aluminum foil.
4. Secure the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
5. Once cooking is complete, do a natural pressure release for 10
minutes, then release any remaining pressure. Carefully open the
lid.
6. Remove the dish from the Instant Pot and cool for 5 to 10 minutes
before serving.
Per Serving
calories: 196 | fat: 3.7g | protein: 33.5g | carbs: 4.0g | net carbs: 3.3g
| fiber: 0.7g
Per Serving
calories: 338 | fat: 19.8g | protein: 30.3g | carbs: 8.6g | net carbs:
7.4g | fiber: 1.2g
Per Serving
calories: 236 | fat: 13.8g | protein: 24.9g | carbs: 3.0g | net carbs:
2.0g | fiber: 1.0g
Tangy Meatballs
Prep time: 10 minutes | Cook time: 10 minutes | Makes 20 meatballs
Ingredients:
2 teaspoons erythritol
1 teaspoon rice vinegar
½ teaspoon sriracha
Directions:
1. Stir together the ground chicken, beaten egg, onion, garlic powder,
salt, and pepper in a large bowl. Shape into bite-sized balls with
your hands.
2. Pour the water into Instant Pot and insert a steamer basket. Put the
meatballs in the basket.
3. Secure the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
4. Meanwhile, whisk together all ingredients for the sauce in a
separate bowl.
5. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
6. Toss the meatballs in the prepared sauce and serve.
calories: 151 | fat: 7.7g | protein: 17.5g | carbs: 3.2g | net carbs: 2.7g
| fiber: 0.5g
Thai Coconut Chicken
Prep time: 10 minutes | Cook time: 15 minutes | Serves 4
Ingredients:
1. Set your Instant Pot to Sauté and heat the coconut oil.
2. Brown the chicken cubes for 2 to 3 minutes, stirring frequently.
Reserve the chicken in a bowl.
3. Add the garlic and shallot and sauté for 2 minutes until tender. Add
a splash of vegetable broth to the pot, if needed.
4. Stir in the Thai chili, ginger, and cumin powder and cook for
another 1 minute or until fragrant.
5. Add the cooked chicken, tomato, vegetable broth, milk, coconut
aminos, and curry paste to the Instant Pot and stir well.
6. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
7. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
8. Season with salt and pepper to taste and serve.
Per Serving
calories: 196 | fat: 7.7g | protein: 25.9g | carbs: 4.5g | net carbs: 2.9g
| fiber: 1.6g
1. Combine the chicken, broth, thyme, garlic, onion powder, bay leaf,
and black pepper in the Instant Pot.
2. Lock the lid. Select the Poultry mode and set the cooking time for
12 minutes at High Pressure.
3. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
4. Remove the chicken from the Instant Pot and let rest for a few
minutes until cooled slightly.
5. Slice the chicken breasts into strips and place in a salad bowl. Add
the remaining ingredients and gently stir until well combined. Serve
immediately.
Per Serving
calories: 348 | fat: 26.7g | protein: 25.1g | carbs: 1.5g | net carbs:
1.1g | fiber: 0.4g
4 slices bacon
2 (6-ounce / 170-g) chicken breasts
1 teaspoon salt
½ teaspoon garlic powder
¼ teaspoon dried parsley
¼ teaspoon pepper
¼ teaspoon dried thyme
1 cup water
2 cups chopped romaine lettuce
Sauce:
¹⁄ ₃ cup mayonnaise
1 ounce (28 g) chopped pecans
½ cup diced Roma tomatoes
½ avocado, diced
1 tablespoon lemon juice
Directions:
Per Serving
calories: 431 | fat: 32.6g | protein: 24.3g | carbs: 5.1g | net carbs:
2.4g | fiber: 2.7g
1. Set the Instant Pot to Sauté and melt the coconut oil.
2. Add the remaining ingredients to the Instant Pot and mix well.
3. Secure the lid. Select the Manual mode and set the cooking time for
17 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Serve warm.
Per Serving
calories: 381 | fat: 25.0g | protein: 30.5g | carbs: 9.6g | net carbs:
8.6g | fiber: 1.0g
1. Combine all the ingredients except the Cheddar cheese and bacon
in the Instant Pot.
2. Secure the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
3. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
4. Add the Cheddar cheese and bacon and stir well, then serve.
Per Serving
calories: 549 | fat: 45.7g | protein: 32.4g | carbs: 2.4g | net carbs:
2.4g | fiber: 0g
Bruschetta Chicken
Prep time: 5 minutes | Cook time: 20 minutes | Serves 2
Ingredients:
1. Combine all the ingredients except the cheese and whipping cream
in the Instant Pot.
2. Secure the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure.
3. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
4. Stir in the cheese and whipping cream until the cheese melts, and
serve.
Per Serving
calories: 590 | fat: 38.2g | protein: 56.7g | carbs: 5.4g | net carbs:
4.4g | fiber: 1.0g
1 tablespoon butter
2 cloves garlic, smashed
½ cup chopped yellow onion
1 pound (454 g) chicken breasts, cubed
10 ounces (283 g) button mushrooms, thinly sliced
1 cup chicken broth
½ teaspoon shallot powder
½ teaspoon turmeric powder
½ teaspoon dried basil
½ teaspoon dried sage
½ teaspoon cayenne pepper
¹⁄ ₃ teaspoon ground black pepper
Kosher salt, to taste
½ cup heavy cream
1 cup shredded Colby cheese
Directions:
Per Serving
calories: 439 | fat: 28.8g | protein: 34.5g | carbs: 10.5g | net carbs:
8.4g | fiber: 2.1g
Chicken and Bacon Ranch Casserole
Prep time: 5 minutes | Cook time: 30 minutes | Serves 4
Ingredients:
4 slices bacon
4 (6-ounce / 170-g) boneless, skinless chicken breasts, cut into 1-
inch cubes
½ teaspoon salt
¼ teaspoon pepper
1 tablespoon coconut oil
½ cup chicken broth
½ cup ranch dressing
½ cup shredded Cheddar cheese
2 ounces (57 g) cream cheese
Directions:
Per Serving
calories: 467 | fat: 25.8g | protein: 46.2g | carbs: 1.3g | net carbs:
1.2g | fiber: 0.1g
Per Serving
calories: 233 | fat: 8.2g | protein: 32.4g | carbs: 2.4g | net carbs: 1.7g
| fiber: 1.7g
Chicken Piccata
Prep time: 5 minutes | Cook time: 25 minutes | Serves 4
Ingredients:
Per Serving
calories: 338 | fat: 19.6g | protein: 32.2g | carbs: 1.8g | net carbs:
1.3g | fiber: 0.5g
Per Serving
calories: 434 | fat: 26.1g | protein: 29.3g | carbs: 11.8g | net carbs:
7.0g | fiber: 4.8g
1 avocado, mashed
1 cup chopped arugula
1 cup chopped Swiss chard
1 cup chopped kale
½ cup chopped spinach
2 tablespoons pine nuts, toasted
Directions:
Per Serving
calories: 378 | fat: 23.3g | protein: 35.3g | carbs: 7.6g | net carbs:
3.5g | fiber: 4.1g
1. Sprinkle the chicken breasts with salt, pepper, parsley, and garlic
powder.
2. Set your Instant Pot to Sauté and melt the coconut oil.
3. Add the chicken and brown for 3 to 5 minutes. Remove the chicken
from the pot to a 7-cup glass bowl.
4. Pour the water into the Instant Pot and use a wooden spoon or
rubber spatula to make sure no seasoning is stuck to bottom of pot.
5. Scatter the ricotta cheese on top of the chicken. Pour the pesto over
chicken, and sprinkle the Mozzarella cheese over chicken. Cover
with aluminum foil. Add the trivet to the Instant Pot and place the
bowl on the trivet.
6. Secure the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure.
7. Once cooking is complete, do a natural pressure release for 10
minutes, then release any remaining pressure. Carefully open the
lid.
8. Serve the chicken garnished with the chopped parsley, if desired.
Per Serving
calories: 519 | fat: 31.9g | protein: 46.4g | carbs: 4.2g | net carbs:
3.5g | fiber: 0.7g
1. Sprinkle the chicken breasts with the garlic powder, parsley, thyme,
salt, and pepper.
2. Set your Instant Pot to Sauté and melt the coconut oil.
3. Add the chicken and sear for 3 to 5 minutes until golden brown on
both sides.
4. Remove the chicken with tongs and set aside.
5. Pour the water into the Instant Pot and insert the trivet. Place the
chicken on the trivet.
6. Secure the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure.
7. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
8. Remove the chicken from the pot to a platter and set aside.
9. Pour the water out of the Instant Pot, reserving ½ cup; set aside.
10.
Set your Instant Pot to Sauté again and melt the butter.
11.
Add the garlic, heavy cream, cheese, and reserved water to the
Instant Pot. Cook for 3 to 4 minutes until the sauce starts to thicken,
stirring frequently.
12.
Stir in the crumbled bacon and pour the mixture over the chicken.
Serve immediately.
Per Serving
calories: 526| fat: 41.6g | protein: 27.7g | carbs: 3.0g | net carbs: 2.9g
| fiber: 0.1g
Per Serving
calories: 303 | fat: 12.1g | protein: 40.9g | carbs: 1.3g | net carbs:
0.6g | fiber: 0.7g
1 teaspoon salt
½ teaspoon garlic powder
¼ teaspoon pepper
¼ teaspoon dried oregano
3 (6-ounce / 170-g) skinless chicken breasts
1 stick butter
8 ounces (227 g) cream cheese
1 dry ranch packet
1 cup chicken broth
Directions:
calories: 386 | fat: 27.1g | protein: 22.3g | carbs: 4.3g | net carbs:
4.2g | fiber: 0.1g
½ teaspoon salt
½ teaspoon pepper
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon garlic powder
2 (6-ounce / 170-g) boneless, skinless chicken breasts
1 tablespoon coconut oil
1 cup water
Directions:
1. In a small bowl, combine the salt, pepper, oregano, basil, and garlic
powder. Rub this mix over both sides of the chicken.
2. Set your Instant Pot to Sauté and heat the coconut oil until sizzling.
3. Add the chicken and sear for 3 to 4 minutes until golden on both
sides.
4. Remove the chicken and set aside.
5. Pour the water into the Instant Pot and use a wooden spoon or
rubber spatula to make sure no seasoning is stuck to bottom of pot.
6. Add the trivet to the Instant Pot and place the chicken on top.
7. Secure the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
8. Once cooking is complete, do a natural pressure release for 5
minutes, then release any remaining pressure. Carefully open the
lid.
9. Remove the chicken and shred, then serve.
Per Serving
calories: 135 | fat: 4.8g | protein: 19.7g | carbs: 0.5g | net carbs: 0.3g
| fiber: 0.2g
1. Combine all the ingredients except the lime in the Instant Pot.
2. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
3. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
4. Shred the chicken with two forks and return to the Instant Pot.
Squeeze the lime juice into the chicken mixture. Taste and add
more salt, if needed. Give the mixture a good stir.
5. Ladle the chicken mixture into bowls and serve.
Per Serving
calories: 281 | fat: 6.3g | protein: 51.5g | carbs: 5.9g | net carbs: 4.9g
| fiber: 1.0g
Prosciutto-Wrapped Chicken
Prep time: 5 minutes | Cook time: 15 minutes | Serves 5
Ingredients:
1½ cups water
5 chicken breast halves, butterflied
2 garlic cloves, halved
1 teaspoon marjoram
Sea salt, to taste
½ teaspoon red pepper flakes
¼ teaspoon ground black pepper, or more to taste
10 strips prosciutto
Directions:
1. Pour the water into the Instant Pot and insert the trivet.
2. Rub the chicken breast halves with garlic. Sprinkle with marjoram,
salt, red pepper flakes, and black pepper. Wrap each chicken breast
into 2 prosciutto strips and secure with toothpicks. Put the chicken
on the trivet.
3. Lock the lid. Select the Poultry mode and set the cooking time for
15 minutes at High Pressure.
4. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
5. Remove the toothpicks and serve warm.
Per Serving
calories: 550| fat: 28.6g | protein: 68.5g | carbs: 1.0g | net carbs: 0.8g
| fiber: 0.2g
1. Lay the chicken breast halves on a clean work surface. Top each
with a slice of Swiss cheese and 2 slices of ham. Roll the chicken
around the ham and cheese, then secure with toothpicks. Set aside.
2. Whisk together all the ingredients for the sauce in a small saucepan
over medium heat, stirring until the cream cheese melts and the
sauce is smooth.
3. Place the chicken rolls, seam-side down, in a casserole dish. Pour
half of the sauce over the chicken rolls. Set the remaining sauce
aside.
4. Pour the water into the Instant Pot and insert the trivet. Place the
dish on the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
6. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
7. Remove the chicken rolls from the Instant Pot to a plate. Pour the
remaining sauce over them and serve garnished with the parsley.
Per Serving
calories: 314 | fat: 13.6g | protein: 46.2g | carbs: 1.7g | net carbs:
1.7g | fiber: 0g
1. Set your Instant Pot to Sauté and heat the olive oil until sizzling.
2. Add the chicken drumsticks and brown each side for 3 minutes.
3. Stir in the chicken stock, milk, wine, garlic, shallot powder,
marjoram, thyme.
4. Lock the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Shred the chicken with two forks and return to the Instant Pot.
7. Set your Instant Pot to Sauté again and add the remaining
ingredients and stir well.
8. Cook for another 2 minutes, or until the cheese is melted. Taste and
add more salt, if desired. Serve immediately.
Per Serving
calories: 413 | fat: 24.3g | protein: 41.9g | carbs: 4.6g | net carbs:
4.0g | fiber: 0.6g
1. Sprinkle the salt and curry powder over the chicken drumsticks.
2. Place the chicken drumsticks into the Instant Pot, along with the
remaining ingredients.
3. Secure the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid. Serve warm.
Per Serving
calories: 290 | fat: 14.6g | protein: 31.8g | carbs: 1.6g | net carbs:
1.3g | fiber: 0.3g
Parmesan Drumsticks
Prep time: 5 minutes | Cook time: 25 minutes | Serves 4
Ingredients:
Per Serving
calories: 788 | fat: 55.8g | protein: 53.7g | carbs: 3.4g | net carbs:
3.3g | fiber: 0.1g
¾ cup mayonnaise
2 tablespoons stone ground mustard
1 teaspoon fresh lemon juice
½ teaspoon Sriracha
For Garnish:
1. Rub the chicken legs with the garlic. Sprinkle with salt, red pepper
flakes, and black pepper.
2. Set your Instant Pot to Sauté and heat the olive oil.
3. Add the chicken legs and brown for 4 to 5 minutes. Add a splash of
chicken broth to deglaze the bottom of the pot.
4. Pour the remaining chicken broth into the Instant Pot and mix well.
5. Lock the lid. Select the Manual mode and set the cooking time for
14 minutes at High Pressure.
6. Meanwhile, whisk together all the sauce ingredients in a small
bowl.
7. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
8. Sprinkle the cilantro on top for garnish and serve with the prepared
dipping sauce.
Per Serving
calories: 487 | fat: 42.9g | protein: 22.7g | carbs: 2.2g | net carbs:
1.5g | fiber: 0.7g
Per Serving
calories: 278 | fat: 17.3g | protein: 27.5g | carbs: 5.1g | net carbs:
4.1g | fiber: 1.0g
Chicken Cacciator e
Prep time: 5 minutes | Cook time: 22 minutes | Serves 4 to 5
Ingredients:
1. Press the Sauté button on the Instant Pot and melt the coconut oil.
2. Add the chicken legs and sauté until the outside is browned.
3. Remove the chicken and set aside.
4. Add the bell pepper, onion, tomatoes, basil, parsley, salt, and pepper
to the Instant Pot and cook for about 2 minutes.
5. Pour in the water and return the chicken to the pot.
6. Lock the lid. Select the Manual mode and set the cooking time for
18 minutes at High Pressure.
7. Once cooking is complete, do a quick pressure release. Carefully
open the lid. Serve warm.
Per Serving
calories: 346 | fat: 24.5g | protein: 26.8g | carbs: 5.0g | net carbs:
3.4g | fiber: 1.6g
Per Serving
calories: 357 | fat: 11.6g | protein: 52.4g | carbs: 8.6g | net carbs:
7.0g | fiber: 1.6g
1. Rub the chicken legs with the garlic halves. Sprinkle with salt,
paprika, and black pepper.
2. Set your Instant Pot to Sauté and heat the olive oil.
3. Add the chicken legs and brown for 4 to 5 minutes. Add a splash of
chicken broth to deglaze the bottom of the pot.
4. Spread the chicken legs with mustard and curry paste.
5. Add the pancetta strips, shallot, and remaining vegetable broth to
the Instant Pot.
6. Lock the lid. Select the Manual mode and set the cooking time for
14 minutes at High Pressure.
7. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
8. Serve warm.
Per Serving
calories: 479 | fat: 26.5g | protein: 53.1g | carbs: 4.3g | net carbs:
3.2g | fiber: 1.1g
Buffalo Wings
Prep time: 5 minutes | Cook time: 12 minutes | Serves 4
Ingredients:
1. Season the chicken wings with salt, pepper, and garlic powder.
2. Pour the buffalo sauce and broth into the Instant Pot. Stir in the
chicken wings.
3. Lock the lid. Select the Manual mode and set the cooking time for
12 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid. Gently stir to coat wings with the sauce.
5. If you prefer crispier wings, you can broil them for 3 to 5 minutes
until the skin is crispy.
6. Remove the chicken wings from the pot to a plate. Brush them with
the leftover sauce and serve topped with the blue cheese, bacon,
and green onions.
Per Serving
calories: 536 | fat: 37.3g | protein: 47.1g | carbs: 1.0g | net carbs:
0.8g | fiber: 0.2g
Barbecue Wings
Prep time: 5 minutes | Cook time: 12 minutes | Serves 4
Ingredients:
1. Toss the chicken wings with the salt, pepper, garlic powder, and
half of barbecue sauce in a large bowl until well coated.
2. Pour the water into the Instant Pot and insert the trivet. Place the
wings on the trivet.
3. Secure the lid. Select the Manual mode and set the cooking time for
12 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Transfer the wings to a serving bowl and toss with the remaining
sauce. Serve immediately.
Per Serving
calories: 239 | fat: 15.2g | protein: 20.2g | carbs: 4.2g | net carbs:
4.1g | fiber: 0.1g
Butter-Parmesan Wings
Prep time: 5 minutes | Cook time: 12 minutes | Serves 4
Ingredients:
1. Season the chicken wings with the salt, garlic powder, and pepper.
2. Pour the water into the Instant Pot and insert the trivet. Arrange the
wings on the trivet.
3. Secure the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Remove the chicken wings and set aside on a plate.
6. For crispy wings, you can place them on a foil-lined baking sheet
and broil for 3 to 5 minutes, or until the skin is crispy.
7. Pour the water out of the Instant Pot. Set your Instant Pot to Sauté
and melt the butter.
8. Stir in the lemon pepper and return the wings to the pot, tossing to
coat. Scatter with the cheese and serve warm.
Per Serving
calories: 538 | fat: 39.6g | protein: 41.9g | carbs: 1.1g | net carbs:
1.0g | fiber: 0.1g
12 chicken wingettes
10 fresh cayenne peppers, trimmed and chopped
3 garlic cloves, minced
1½ cups white vinegar
1 teaspoon sea salt
1 teaspoon onion powder
½ teaspoon black pepper
2 tablespoons olive oil
Dipping Sauce:
Per Serving
calories: 298 | fat: 22.8g | protein: 10.9g | carbs: 11.1g | net carbs:
9.6g | fiber: 1.5g
1. Set your Instant Pot to Sauté and heat the olive oil until sizzling.
2. Add the chicken and sear each side for 3 minutes. Sprinkle with the
basil, salt, and black pepper.
3. Pour the broth into the Instant Pot and stir well.
4. Lock the lid. Select the Manual mode and set the cooking time for 6
minutes at High Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Transfer the chicken to a platter and set aside.
7. Clean the Instant Pot. Press the Sauté button and melt the butter.
8. Add the cheeses, heavy cream, milk, shallot powder, and garlic,
stirring until everything is heated through.
9. Pour the cheese sauce over the chicken and serve.
Per Serving
calories: 317 | fat: 20.6g | protein: 30.2g | carbs: 1.5g | net carbs:
1.4g | fiber: 0.1g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Add the chicken livers and sauté for about 3 minutes until no longer
pink.
3. Add the remaining ingredients except the mustard to the Instant Pot
and stir to combine.
4. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Transfer the cooked mixture to a food processor, along with the
mustard. Pulse until the mixture is smooth. Serve immediately.
Per Serving
calories: 112 | fat: 6.9g | protein: 10.3g | carbs: 2.1g | net carbs: 1.7g
| fiber: 0.4g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Add the chicken thighs and brown each side for 2 to 3 minutes.
Remove and set aside.
3. Add the garlic and leek to the Instant Pot and sauté for about 2
minutes until softened.
4. Add the cooked chicken thighs, sage, cauliflower, and broth to the
pot. Stir well.
5. Lock the lid. Select the Manual mode and set the cooking time for 6
minutes at High Pressure.
6. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
7. Shred the chicken with two forks and discard the bones, then return
to the Instant Pot.
8. Add the heavy cream and blue cheese and stir until the cheese is
melted.
9. Ladle the chicken mixture into four bowls and serve immediately.
Per Serving
calories: 203 | fat: 14.6g | protein: 9.3g | carbs: 9.1g | net carbs: 7.3g
| fiber: 1.8g
Sesame Chicken
Prep time: 5 minutes | Cook time: 24 minutes | Serves 4
Ingredients:
calories: 359 | fat: 29.3g | protein: 20.5g | carbs: 3.1g | net carbs:
3.0g | fiber: 1.0g
1. Sprinkle the chicken thighs on all sides with the salt and pepper.
2. Set your Instant Pot to Sauté and melt the butter.
3. Add the chicken thighs to the Instant Pot, skin-side down. Add the
garlic and sauté for 4 minutes until golden brown.
4. Turn the chicken thighs over and stir in the vinegar, lemon juice,
mustard, oregano, and basil.
5. Secure the lid. Select the Manual mode and set the cooking time for
10 minutes at High Pressure.
6. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
7. Meanwhile, toss all the salad ingredients except the cheese in a
large serving dish. When the chicken is finished, take ¼ cup of the
liquid from the Instant Pot and stir into the salad.
8. Place the chicken on top of the salad and serve garnished with the
cheese.
Per Serving
calories: 581 | fat: 44.3g | protein: 38.5g | carbs: 7.3g | net carbs:
6.0g | fiber: 1.3g
1. Place all the ingredients except the water into a large bowl and toss
to evenly coat.
2. Pour the water into the Instant Pot and insert the trivet. Arrange the
chicken thighs on the trivet.
3. Secure the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully
open the lid.
5. Serve warm.
Per Serving
calories: 432 | fat: 29.3g | protein: 32.3g | carbs: 1.1g | net carbs:
0.9g | fiber: 0.2g
Chicken Adobo
Prep time: 6 minutes | Cook time: 21 minutes | Serves 6
Ingredients:
Per Serving
calories: 321 | fat: 21.4g | protein: 25.3g | carbs: 5.1g | net carbs:
2.1g | fiber: 3.0g
Per Serving
calories: 258 | fat: 7.3g | protein: 50.1g | carbs: 0.6g | net carbs: 0.3g
| fiber: 0.2g
3 teaspoons butter
1½ pounds (680 g) turkey breasts, cubed
2 cloves garlic, minced
½ leek, chopped
1cup thinly sliced white mushrooms
½ cup broth
½ teaspoon basil
½ teaspoon dried parsley flakes
¼ teaspoon ground allspice
Salt and black pepper, to taste
½ cup heavy cream
Directions:
Per Serving
calories: 251 | fat: 14.3g | protein: 26.8g | carbs: 3.0g | net carbs:
2.5g | fiber: 0.5g
1. Season the turkey breasts on both sides with salt, black pepper, and
paprika.
2. Set your Instant Pot to Sauté and heat the olive oil.
3. Add the turkey breasts and sear each side for 2 to 3 minutes. Pour
in the water.
4. Secure the lid. Select the Poultry mode and set the cooking time for
20 minutes at High Pressure.
5. Meanwhile, place all the ingredients for the pesto sauce into a food
processor. Pulse until everything is well combined.
6. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
7. Spoon the pesto sauce onto the turkey breasts and serve.
Per Serving
calories: 395 | fat: 26.7g | protein: 35.3g | carbs: 2.1g | net carbs:
1.7g | fiber: 0.4g
1. Rub the turkey breasts with the garlic halves. Season with salt,
black pepper, and paprika.
2. Set your Instant Pot to Sauté and melt the butter.
3. Add the turkey breasts and sear each side for 2 to 3 minutes.
4. Meanwhile, thoroughly combine the Colby cheese, ½ cup of
Romano cheese, mayonnaise, and sour cream in a mixing bowl.
5. Spread this mixture over turkey breasts. Scatter the remaining ½
cup of Romano cheese on top.
6. Secure the lid. Select the Manual mode and set the cooking time for
20 minutes at High Pressure.
7. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
8. Cool for 5 minutes before serving.
Per Serving
calories: 475 | fat: 33.5g | protein: 39.3g | carbs: 3.1g | net carbs:
2.9g | fiber: 0.2g
1. Shape the ground turkey into 1½ inch meatballs with your hands
and place in a greased dish in a single layer.
2. Whisk together the hot sauce, oil, ginger, basil, chili powder, salt,
and pepper in a small bowl until combined. Sprinkle evenly over
the meatballs.
3. Pour the water into the Instant Pot and insert the trivet. Using a
sling, put the dish with the meatballs on the trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for
25 minutes at High Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Cool for 5 minutes and serve warm.
Per Serving
calories: 208 | fat: 10.5g | protein: 26.9g | carbs: 0.7g | net carbs:
0.5g | fiber: 0.2g
1½ cups water
2 pounds (907 g) turkey breasts, boneless and skinless
½ teaspoon crushed red pepper flakes
½ teaspoon black pepper
Salt, to taste
2 sprigs thyme
2 garlic cloves, pressed
1 sprig sage
1 leek, sliced
1 cucumber, chopped
½ cup finely diced celery
½ cup mayonnaise
1½ tablespoons Dijon mustard
Directions:
1. Pour the water into the Instant Pot and insert the trivet.
2. Season the turkey breasts with red pepper flakes, black pepper, and
salt. Place the turkey breasts on the trivet. Scatter the thyme, garlic,
and sage on top.
3. Lock the lid. Select the Poultry mode and set the cooking time for
20 minutes at High Pressure.
4. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
5. Allow the turkey to cool completely, then slice it into strips.
Transfer to a salad bowl.
6. Add the remaining ingredients to the bowl and gently toss until well
combined. Serve immediately or serve chilled.
Per Serving
calories: 325 | fat: 17.4g | protein: 35.3g | carbs: 4.1g | net carbs:
3.2g | fiber: 0.9g
1. Spray the bottom of the Instant Pot with olive oil spray.
2. Place turkey breasts into the Instant Pot. Sprinkle them with the
paprika, mustard powder, salt, and black pepper.
3. Top with the cauliflower, scallions, garlic, and celery. Sprinkle with
the bay leaf. Pour in the water.
4. Lock the lid. Select the Poultry mode and set the cooking time for
20 minutes at High Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully open the
lid.
6. Remove the turkey from the pot to a platter and set aside. Transfer
the cooking liquid along with vegetables to a food processor and
pulse until smoothly puréed.
7. Set your Instant Pot to Sauté and melt the butter. Add the
mushrooms and sauté for about 4 minutes until slightly tender. Stir
in puréed vegetables and continue cooking, or until the sauce
thickens. Spoon the mushroom gravy over the turkey breasts and
serve.
Per Serving
calories: 284 | fat: 13.1g | protein: 35.4g | carbs: 4.8g | net carbs:
3.0g | fiber: 1.8g
1. Set your Instant Pot to Sauté and melt the coconut oil.
2. Add the garlic and onions and cook for 3 minutes until softened.
3. Add the remaining ingredients except the parsley to the Instant Pot
and stir well.
4. Lock the lid. Select the Manual mode and set the cooking time for
15 minutes at High Pressure.
5. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
6. Remove the turkey thighs from the pot. Shred the meat and discard
the bones, then return to the Instant Pot.
7. Stir in the fresh parsley and serve warm.
Per Serving
calories: 433 | fat: 26.6g | protein: 40.6g | carbs: 6.9g | net carbs:
4.9g | fiber: 2.0g
1. Set your Instant Pot to Sauté and heat the sesame oil.
2. Add the turkey legs and brown for 4 to 5 minutes. Season with salt
and black pepper to taste.
3. Stir in the scallions and broth.
4. Lock the lid. Select the Manual mode and set the cooking time for
35 minutes at High Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Serve warm.
Per Serving
calories: 342 | fat: 19.5g | protein: 37.9g | carbs: 1.2g | net carbs:
1.0g | fiber: 0.2g
1. Set your Instant Pot to Sauté and heat the olive oil.
2. Brown the turkey and pork for about 3 minutes until no longer pink.
3. Add the remaining ingredients except the Mexican cheese blend to
the Instant Pot. Mix well.
4. Lock the lid. Select the Poultry mode and set the cooking time for
15 minutes at High Pressure.
5. When the timer beeps, perform a natural pressure release for 10
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Ladle the mixture into bowls and serve topped with Mexican cheese
blend.
Per Serving
calories: 396 | fat: 27.6g | protein: 28.7g | carbs: 8.0g | net carbs:
6.7g | fiber: 1.3g
Per Serving
calories: 614 | fat: 42.4g | protein: 51.4g | carbs: 4.1g | net carbs:
3.7g | fiber: 0.4g
Beef and Sausage Medley
Prep time: 10 minutes | Cook time: 27 minutes | Serves 8
Ingredients:
1 teaspoon butter
2 beef sausages, casing removed and sliced
2 pounds (907 g) beef steak, cubed
1 yellow onion, sliced
2 fresh ripe tomatoes, puréed
1 jalapeño pepper, chopped
1 red bell pepper, chopped
1½ cups roasted vegetable broth
2 cloves garlic, minced
1 teaspoon Old Bay seasoning
2 bay leaves
1 sprig thyme
1 sprig rosemary
½ teaspoon paprika
Sea salt and ground black pepper, to taste
Directions:
1. Press the Sauté button to heat up the Instant Pot. Melt the butter and
cook the sausage and steak for 4 minutes, stirring periodically. Set
aside.
2. Add the onion and sauté for 3 minutes or until softened and
translucent. Add the remaining ingredients, including reserved beef
and sausage.
3. Secure the lid. Choose Manual mode and set time for 20 minutes on
High Pressure.
4. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
5. Serve immediately.
Per Serving
calories: 319 | fat: 14.0g | protein: 42.8g | carbs: 6.3g | net carbs: 1.8g |
fiber: 4.5g
½ cup water
1 (3-pound / 1.4-kg) rack beef back ribs, prepared with rub of
choice
¼ cup unsweetened tomato purée
¼ teaspoon Worcestershire sauce
¼ teaspoon garlic powder
2 teaspoons apple cider vinegar
¼ teaspoon liquid smoke
¼ teaspoon smoked paprika
3 tablespoons Swerve
Dash of cayenne pepper
Directions:
1. Pour the water in the pot and place the trivet inside.
2. Arrange the ribs on top of the trivet.
3. Close the lid. Select Manual mode and set cooking time for 25
minutes on High Pressure.
4. Meanwhile, prepare the glaze by whisking together the tomato
purée, Worcestershire sauce, garlic powder, vinegar, liquid smoke,
paprika, Swerve, and cayenne in a medium bowl. Heat the broiler.
5. When timer beeps, quick release the pressure. Open the lid.
Remove the ribs and place on a baking sheet.
6. Brush a layer of glaze on the ribs. Put under the broiler for 5
minutes.
7. Remove from the broiler and brush with glaze again. Put back
under the broiler for 5 more minutes, or until the tops are sticky.
8. Serve immediately.
Per Serving
calories: 758 | fat: 26.8g | protein: 33.7g | carbs: 0.9g | net carbs: 0.7g |
fiber: 0.2g
Per Serving
calories: 284 | fat: 18.5g | protein: 25.7g | carbs: 3.5g | net carbs:
2.3g | fiber: 1.2g
Beef Bourguignon
Prep time: 15 minutes | Cook time: 35 minutes | Serves 6
Ingredients:
1. Put the bacon in the Instant Pot and cook for 5 minutes on Sauté
mode. Flip the bacon with a spatula every 1 minute.
2. Add the chopped beef tenderloin, apple cider vinegar, ground
coriander, xanthan gum, and dried oregano.
3. Add the tomato purée and beef broth. Stir to mix well and close the
lid.
4. Select Manual mode and set cooking time for 30 minutes on High
Pressure.
5. When timer beeps, make a quick pressure release. Open the lid.
6. Serve immediately.
Per Serving
calories: 245 | fat: 13.1g | protein: 28.0g | carbs: 1.3g | net carbs:
0.6g | fiber: 0.7g
1. Add the brisket to the Instant Pot. Pour the water into the pot. Add
the garlic, mustard seed, and black peppercorns.
2. Lock the lid. Select Meat/Stew mode and set cooking time for 50
minutes on High Pressure.
3. When cooking is complete, allow the pressure to release naturally
for 20 minutes, then release any remaining pressure. Open the lid
and transfer only the brisket to a platter.
4. Add the celery, onion, and cabbage to the pot.
5. Lock the lid. Select Soup mode and set cooking time for 12 minutes
on High Pressure.
6. When cooking is complete, quick release the pressure. Open the lid,
add the brisket back to the pot and let warm in the pot for 5
minutes.
7. Transfer the warmed brisket back to the platter and thinly slice.
Transfer the vegetables to the platter. Serve hot.
Per Serving
calories: 357 | fat: 25.5g | protein: 26.3g | carbs: 7.3g | net carbs:
5.3g | fiber: 2.0g
Per Serving
calories: 326 | fat: 22.0g | protein: 23.0g | carbs: 9.0g | net carbs:
7.0g | fiber: 2.0g
Beef Cheeseburger Pie
Prep time: 15 minutes | Cook time: 30 minutes | Serves 6
Ingredients:
Per Serving
calories: 225 | fat: 14.3g | protein: 22.0g | carbs: 2.5g | net carbs:
1.3g | fiber: 1.2g
Per Serving
calories: 376 | fat: 27.4g | protein: 29.9g | carbs: 0.7g | net carbs:
0.4g | fiber: 0.3g
2 tomatoes, quartered
1 small onion, quartered
4 garlic cloves, chopped
½ cup fresh cilantro leaves
1 teaspoon garam masala
½ teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon cayenne
1 teaspoon salt
1 pound (454 g) beef chuck roast, cut into 1-inch cubes
Directions:
Per Serving
calories: 309 | fat: 21.0g | protein: 24.0g | carbs: 6.0g | net carbs:
4.0g | fiber: 2.0g
Per Serving
calories: 450 | fat: 24.8g | protein: 45.4g | carbs: 12.3g | net carbs:
9.4g | fiber: 2.9g
1. Put the beef chunks, ginger paste, ground cumin, and water in the
Instant Pot.
2. Select Manual mode and set cooking time for 30 minutes on High
Pressure.
3. When timer beeps, make a quick pressure release. Open the lid.
4. Drain the water from the meat. Transfer the beef in the blender.
Add the almond flour and beaten egg. Blend until smooth. Shape
the mixture into small meatballs.
5. Heat the coconut oil on Sauté mode and put the meatballs inside.
6. Cook for 2 minutes on each side or until golden brown.
7. Serve immediately.
Per Serving
calories: 179 | fat: 9.5g | protein: 20.1g | carbs: 2.9g | net carbs: 2.6g
| fiber: 0.3g
1. Press the Sauté button to heat up the Instant Pot. Then, heat the
olive oil and cook the beef for about 4 minutes.
2. Add all seasonings, 1½ cups of water, and secure the lid.
3. Choose Manual mode. Set the cook time for 15 minutes on High
Pressure.
4. Once cooking is complete, use a natural pressure release. Carefully
remove the lid.
5. Allow the beef to cool completely.
6. To make the dressing, whisk Greek yogurt, sesame oil, and lime
juice in a mixing bowl.
7. Then, divide cucumbers, tomatoes, red onion, and romaine lettuce
among four serving bowls. Dress the salad and top with the
reserved beef flank steak. Serve warm.
Per Serving
calories: 367 | fat: 19.1g | protein: 39.5g | carbs: 8.4g | net carbs:
5.0g | fiber: 3.4g
1. Press the Sauté button to heat up the Instant Pot. Then, heat the
peanut oil and cook the beef shoulder roast for 3 minutes on each
side.
2. In a mixing dish, combine coconut aminos, porcini powder, garlic
powder, broth, garlic, vinegar, hot sauce, and celery seeds.
3. Pour the broth mixture into the Instant Pot. Add the onions to the
top.
4. Secure the lid. Choose Meat/Stew mode and set cooking time for 40
minutes on High Pressure.
5. Once cooking is complete, use a natural pressure release for 15
mintues, then release any remaining pressure. Carefully remove the
lid.
6. Make the slurry by mixing flaxseed meal with 2 tablespoons of
water. Add the slurry to the Instant Pot.
7. Press the Sauté button and allow it to cook until the cooking liquid
is reduced and thickened slightly. Serve warm.
Per Serving
calories: 313 | fat: 16.1g | protein: 33.5g | carbs: 6.5g | net carbs:
3.1g | fiber: 3.4g
1. In the mixing bowl, combine the ground beef, chives, and cayenne
pepper.
2. Then fill and roll the kale leaves with ground beef mixture.
3. Place the kale rolls in the Instant Pot.
4. Add cream cheese, heavy cream, and chicken broth. Close the lid.
5. Select Manual mode mode and set cooking time for 30 minutes on
High Pressure
6. When timer beeps, make a quick pressure release. Open the lid.
7. Serve warm.
Per Serving
calories: 153 | fat: 7.4g | protein: 18.7g | carbs: 2.2g | net carbs: 1.9g
| fiber: 0.3g
1. Spray a round soufflé dish with coconut oil cooking spray. Set
aside.
2. Add the cauliflower florets to a food processor and pulse until a
riced. Set aside.
3. Select Sauté mode. Once the pot is hot, crumble the ground beef
into the pot and add the bacon. Sauté for 6 minutes or until the
ground beef is browned and the bacon is cooked through.
4. Transfer the beef, bacon, and rendered fat to a large bowl.
5. Add the cauliflower rice, tomato purée, ½ cup Cheddar cheese,
garlic powder, paprika, sea salt, black pepper, and celery seed to the
bowl with the beef and bacon. Mix well to combine.
6. Add the mixture to the prepared dish and use a spoon to press and
smooth the mixture into an even layer.
7. Place the trivet in the Instant Pot and add the water to the bottom of
the pot. Place the dish on top of the trivet.
8. Lock the lid. Select Manual mode and set cooking time for 20
minutes on High Pressure.
9. When cooking is complete, quick release the pressure.
10.
Open the lid. Arrange the tomato slices in a single layer on top of
the casserole and sprinkle the remaining cheese over top.
11.
Secure the lid and let the residual heat melt the cheese for 5
minutes.
12.
Open the lid, remove the dish from the pot.
13.
Transfer the casserole to a serving plate and slice into 5 equal-
sized wedges. Serve warm.
Per Serving
calories: 350 | fat: 22.7g | protein: 30.0g | carbs: 8.0g | net carbs:
6.0g | fiber: 2.0g
1. Season the tri-tip with the coarse salt. Set the Instant Pot to Sauté
mode and heat the avocado oil until shimmering.
2. Cook the steak in the pot for 2 minutes per side or until well
browned. Remove the steak from the pot and place it in a shallow
bowl. Set aside.
3. Add the onion to the pot and sauté for 3 minutes. Add the garlic and
sauté for 1 minute. Add the unsweetened tomato purée and cook for
1 minute, stirring constantly.
4. Pour in the red wine. Stir in the thyme and bay leaves.
5. Return the tri-tip steak to the pot. Scatter the tomato, celery, and
turnip around the steak. Pour in the water.
6. Secure the lid. Press the Manual button and set cooking time for 35
minutes on High Pressure.
7. When timer beeps, allow the pressure to release naturally for 20
minutes, then release any remaining pressure. Open the lid. Discard
the bay leaves.
8. Remove the steak and place in a dish. Press the Sauté button and
bring the braising liquid to a boil. Cook for 10 minutes or until the
liquid is reduced by about half.
9. Slice the steak thinly and serve with braising liquid over.
Per Serving
calories: 726 | fat: 45.1g | protein: 68.7g | carbs: 3.5g | net carbs:
2.6g | fiber: 0.9g
Per Serving
calories: 395 | fat: 27.3g | protein: 40.0g | carbs: 5.5g | net carbs:
3.4g | fiber: 2.1g
1. In a medium bowl, combine the wine, dried thyme, beef broth, and
dried rosemary. Stir to combine. Set aside.
2. In a small bowl, combine the paprika, garlic powder, sea salt, and
black pepper. Mix well. Generously rub the dry spice mixture into
the roast. Set aside.
3. Select Sauté mode. Once the pot becomes hot, add the avocado oil
and butter and heat until the butter is melted, about 2 minutes.
4. Add the roast to the pot. Sauté for 3 minutes per side or until a crust
is formed. Transfer the browned roast to a plate and set aside.
5. Add the onions and garlic to the pot. Sauté for 3 minutes or until
the onions soften and the garlic becomes fragrant.
6. Add half the broth and wine mixture to the pot.
7. Place the trivet in the Instant Pot and place the roast on top of the
trivet. Add the mushrooms and celery to the pot, and pour the
remaining broth and wine mixture over the roast. Place the thyme
sprigs and bay leaf on top of the roast.
8. Lock the lid. Select Manual mode and set cooking time for 1 hour
on High Pressure.
9. When cooking is complete, allow the pressure to release naturally
for 10 minutes and then release the remaining pressure.
10.
Open the lid, discard the bay leaf and thyme sprigs. Transfer the
roast to a serving platter.
11.
Transfer the vegetables to the platter and spoon the remaining
broth over the roast and vegetables.
12.
Slice the roast and ladle ¼ cup of the broth over each serving.
Serve hot.
Per Serving
calories: 403 | fat: 21.2g | protein: 49.8g | carbs: 4.1g | net carbs:
3.1g | fiber: 1.0g
1. On a clean work surface, season the shanks all over with salt.
2. Set the Instant Pot to Sauté and add the oil. When the oil shimmers,
add 2 shanks and sear for 4 minutes per side. Remove the shanks to
a bowl and repeat with the remaining shanks. Set aside.
3. Add the turnip, onion, and celery to the pot and cook for 5 minutes
or until softened.
4. Add the garlic and unsweetened tomato purée and cook 1 minute
more, stirring frequently.
5. Deglaze the pot with the wine, scraping the bottom with a wooden
spoon to loosen any browned bits. Bring to a boil.
6. Add the broth, rosemary, thyme, and shanks, then add the tomatoes
on top of the shanks.
7. Secure the lid. Press the Manual button and set cooking time for 40
minutes on High Pressure.
8. Meanwhile, for the gremolata: In a small food processor, combine
the parsley, garlic, and lemon zest and pulse until the parsley is
finely chopped. Refrigerate until ready to use.
9. When timer beeps, allow the pressure to release naturally for 20
minutes, then release any remaining pressure. Open the lid.
10.
To serve, transfer the shanks to large, shallow serving bowl. Ladle
the braising sauce over the top and sprinkle with the gremolata.
Per Serving
calories: 605 | fat: 30.1g | protein: 69.1g | carbs: 7.7g | net carbs:
6.0g | fiber: 1.7g
Per Serving
calories: 232 | fat: 9.9g | protein: 32.1g | carbs: 1.9g | net carbs: 1.6g
| fiber: 0.3g
1. Put all the ingredients, except for the olives, in the Instant Pot. Stir
to mix well.
2. Lock the lid. Select Meat/Stew mode. Set cooking time for 30
minutes on High Pressure.
3. When cooking is complete, let the pressure release naturally for 10
minutes, then release any remaining pressure. Unlock the lid.
4. Remove the steak from the pot. Switch the Instant Pot to Sauté
mode. Bring the sauce to a boil.
5. Meanwhile, cut the steak into long slices, then put back into the
sauce.
6. Garnish with the sliced olives and serve warm..
Per Serving
calories: 342 | fat: 22.0g | protein: 24.0g | carbs: 12.0g | net carbs:
9.0g | fiber: 3.0g
calories: 289 | fat: 16.4g | protein: 32.4g | carbs: 1.3g | net carbs:
1.1g | fiber: 0.2g
Per Serving
calories: 329 | fat: 17.3g | protein: 40.1g | carbs: 1.4g | net carbs:
1.0g | fiber: 0.4g
Galbijjim
Prep time: 10 minutes | Cook time: 12 minutes | Serves 8
Ingredients:
1. Put the ribs into a large zip-top bag. Whisk in the remaining
ingredients, except for the water and xanthan gum.
2. Shake to coat the ribs well and seal the bag. Marinate the ribs in the
refrigerator for at least 1 hour.
3. Put the ribs and marinade in the Instant Pot along with the water.
4. Lock the lid. Select Manual mode and set cooking time for 12
minutes on High Pressure.
5. When cooking is complete, let the pressure release naturally for 5
minutes, then release any remaining pressure. Unlock the lid.
6. Turn the Instant Pot on Sauté mode. Transfer the ribs to a platter.
Bring the sauce to a boil, then fold in the xanthan gum and stir until
the sauce thickens.
7. Pour the sauce over the ribs and serve.
Per Serving
calories: 467 | fat: 43.0g | protein: 17.0g | carbs: 3.0g | net carbs:
3.0g | fiber: 0g
Greek Lamb Leg
Prep time: 10 minutes | Cook time: 50 minutes | Serves 4
Ingredients:
1. Rub the lamb leg with dried thyme, paprika powder, and cumin
seeds on a clean work surface.
2. Brush the leg with softened butter and transfer to the Instant Pot.
Add garlic cloves and water.
3. Close the lid. Select Manual mode and set cooking time for 50
minutes on High Pressure.
4. When timer beeps, use a quick pressure release. Open the lid.
5. Serve warm.
Per Serving
calories: 239 | fat: 11.2g | protein: 32.0g | carbs: 0.6g | net carbs:
0.5g | fiber: 0.1g
1. Heat the avocado oil in the Instant Pot on Sauté mode and add the
ground beef.
2. Sprinkle with salt and ground black pepper and sauté for 10
minutes or until the beef is browned.
3. Add the sliced okra and stir to well. Pour in the water.
4. Select Manual mode and set cooking time for 10 minutes on High
Pressure.
5. When timer beeps, use a quick pressure release. Open the lid.
6. Serve immediately.
Per Serving
calories: 108 | fat: 3.6g | protein: 15.6g | carbs: 2.4g | net carbs: 1.3g
| fiber: 1.1g
Harissa Lamb
Prep time: 30 minutes | Cook time: 40 minutes | Serves 4
Ingredients:
Per Serving
calories: 284 | fat: 15.8g | protein: 32.1g | carbs: 1.7g | net carbs:
1.6g | fiber: 0.1g
1. Add the parsley to a food processor and pulse until finely chopped.
Add the garlic, red wine vinegar, oregano, crushed red pepper, ½
teaspoon sea salt, ½ teaspoon black pepper, and lemon juice. Pulse
until combined. Add the olive oil and pulse until the ingredients are
well blended. Set aside.
2. Season both sides of the steaks with the remaining salt and pepper.
3. Select Sauté mode. Once the Instant Pot is hot, add the avocado oil
and let heat for 1 minute.
4. Add the steaks to the pot, two at a time, and sauté for 2 minutes per
side or until browned on both sides. Transfer the browned steaks to
a plate and repeat with the remaining steaks.
5. Place one sheet on a flat surface. Place two steaks in the center of
the sheet and pour half the chimichurri sauce over top of the steaks.
Place the remaining steaks on top and pour the remaining sauce
over top.
6. Place another sheet of foil over the steaks and tightly roll and crimp
the ends to create a foil packet.
7. Place the trivet in the pot and add the water to the bottom of the pot.
Place the foil packet on top of the trivet.
8. Lock the lid. Select Manual mode and set cooking time for 25
minutes on High Pressure.
9. When cooking is complete, allow the pressure to release naturally
for 6 minutes and then release the remaining pressure.
10.
Open the lid, remove the steaks from the pot. Set the steaks aside
to rest for 2 minutes.
11.
Open the packet and transfer the steaks to a cutting board. Thinly
slice and transfer to a serving platter. Serve warm.
Per Serving
calories: 508 | fat: 42.1g | protein: 31.9g | carbs: 1.7g | net carbs:
1.3g | fiber: 0.4g
1. Put the onion and garlic into the food processor and process until
finely chopped but not liquefied.
2. Put the ground beef and ground pork in the bowl of a sturdy stand
mixer with a paddle attachment.
3. Sprinkle the meat with the rosemary, oregano, marjoram, salt, and
pepper. Add the onions and garlic. Mix until sticky.
4. Pour the water into the Instant Pot, then place a trivet in the pot.
5. Lay out a sheet of aluminum foil, and make two 4-inch-thick
meatloaf on top.
6. Put this sheet of foil and the meat loaves on top of the trivet.
7. Lock the lid. Select Manual mode. Set the time for 15 minutes on
High Pressure.
8. When cooking is complete, let the pressure release naturally for 5
minutes, then release any remaining pressure. Unlock the lid.
9. Take out the meat loaves and cover them with foil. Place something
heavy on top to compress them.
10.
Let the meat rest for 30 minutes and then cut into thin slices.
11.
Serve with the tzatziki sauce.
Per Serving
calories: 531 | fat: 44.0g | protein: 22.0g | carbs: 6.0g | net carbs:
6.0g | fiber: 0g
2 lamb shanks
1 rosemary spring
1 teaspoon coconut flour
¼ teaspoon onion powder
¼ teaspoon chili powder
¾ teaspoon ground ginger
½ cup beef broth
½ teaspoon avocado oil
Directions:
calories: 179 | fat: 7.0g | protein: 25.4g | carbs: 2.0g | net carbs: 1.2g
| fiber: 0.8g
Per Serving
calories: 220 | fat: 7.5g | protein: 34.6g | carbs: 0.9g | net carbs: 0.6g
| fiber: 0.3g
Per Serving
calories: 173 | fat: 6.3g | protein: 24.5g | carbs: 3.3g | net carbs: 2.2g
| fiber: 1.1g
1. Preheat the Instant Pot on Sauté mode. Add the chile, garlic, onion,
coconut oil, and ginger and sauté for 2 minutes.
2. Add the garam masala, cardamom, cinnamon, cumin, coriander
seeds, salt, cayenne, and unsweetened tomato purée and sauté for a
minute or until fragrant.
3. Pour in the broth. Add the lamb and stir well.
4. Secure the lid. Press the Manual button and set cooking time for 15
minutes on High Pressure.
5. When timer beeps, quick release the pressure. Open the lid.
6. Stir in the coconut milk and yogurt. Switch to Sauté mode and
bring the mixture to a simmer for 5 minutes, stirring occasionally
until thickened.
7. Serve hot.
Per Serving
calories: 450 | fat: 26.5g | protein: 48.1g | carbs: 5.7g | net carbs:
4.7g | fiber: 1.0g
1. In large bowl, combine the beef, pork rinds, egg, cheese, dressing,
and Italian seasoning. Stir to mix well.
2. Pour the mixture in a baking pan and level with a spatula.
3. Place the trivet in the pot and add the water. Place the pan on top of
the trivet.
4. Close the lid. Select Manual mode and set cooking time for 20
minutes on High Pressure.
5. When timer beeps, use a quick pressure release. Open the lid.
6. Meanwhile, whisk together the tomato purée, parsley, and garlic in
a small bowl. Heat the broiler.
7. Remove the pan from the pot. Spread the tomato purée mixture on
top.
8. Broil for 5 minutes or until sticky. Slice and serve.
Per Serving
calories: 358 | fat: 25.2g | protein: 29.2g | carbs: 2.3g | net carbs:
2.3g | fiber: 0g
1. Select Sauté mode of the Instant Pot. When the pot is hot, add the
oil and heat until it is shimmering.
2. Add the garlic, ginger, and chiles and sauté for 1 minute.
3. Add the onions and sauté for 1 minute.
4. Add the ground beef and cooking for 4 minutes..
5. Add the gochujang, ½ cup of basil, coconut aminos, sweetener,
lime juice, salt, pepper, water, and sesame oil, and stir to combine.
6. Lock the lid. Select Manual mode. Set the time for 4 minutes on
High Pressure.
7. When cooking is complete, let the pressure release naturally for 5
minutes, then release any remaining pressure. Unlock the lid and
stir in the remaining ½ cup of basil.
8. Meanwhile, put the cucumber and turnip in a medium bowl and mix
with the vinegar, salt, and sweetener.
9. To serve, portion the basil beef into individual bowls and serve with
the pickled salad.
Per Serving
calories: 298 | fat: 20.0g | protein: 22.0g | carbs: 8.0g | net carbs:
7.0g | fiber: 1.0g
1. Put the minced ginger, garlic paste, coconut oil, and crushed
tomatoes in the Instant Pot. Sauté for 10 minutes on Sauté mode.
2. Add the chopped lamb fillet, scallions, and water.
3. Select Manual mode and set cooking time for 10 minutes on High
Pressure.
4. When timer beeps, use a natural pressure release for 15 minutes,
then release any remaining pressure. Open the lid.
5. Serve warm.
Per Serving
calories: 306 | fat: 12.7g | protein: 41.1g | carbs: 4.9g | net carbs:
3.1g | fiber: 1.8g
1. In the mixing bowl, mix the apple cider vinegar, chicken broth,
lemon juice, lemon zest, and thyme.
2. Put the lamb shoulder in the Instant Pot. Add the lemon juice
mixture and turnip.
3. Close the lid. Select Manual mode and set cooking time for 50
minutes on High Pressure.
4. When the time is over, use a natural pressure release for 20 minutes,
then release any remaining pressure. Open the lid.
5. Serve warm.
Per Serving
calories: 150 | fat: 5.7g | protein: 21.8g | carbs: 1.0g | net carbs: 0.8g
| fiber: 0.2g
Lamb Kofta Curry
Prep time: 15 minutes | Cook time: 20 minutes | Serves 4
Ingredients:
Per Serving
calories: 310 | fat: 17.1g | protein: 34.2g | carbs: 4.4g | net carbs:
2.7g | fiber: 1.7g
Lamb Koobideh
Prep time: 15 minutes | Cook time: 30 minutes | Serves 4
Ingredients:
Per Serving
calories: 231 | fat: 9.5g | protein: 33.4g | carbs: 1.0g | net carbs: 0.7g
| fiber: 0.3g
Lamb Rostelle
Prep time: 20 minutes | Cook time: 30 minutes | Serves 4
Ingredients:
1 pound (454 g) lamb loin, slice into strips
½ teaspoon apple cider vinegar
1 teaspoon ground black pepper
1 teaspoon olive oil
½ teaspoon salt
1 cup water, for cooking
Directions:
1. Combine the apple cider vinegar, ground black pepper, olive oil,
and salt in a bowl. Stir to mix well.
2. Put the lamb strips in the bowl and toss to coat well.
3. Run the lamb strips through four skewers and put in a baking pan.
4. Pour water in the Instant Pot and then insert the trivet.
5. Put the baking pan on the trivet. Close the lid.
6. Select Manual mode and set cooking time for 30 minutes on High
Pressure.
7. When timer beeps, use a natural pressure release for 10 minutes,
then release any remaining pressure. Open the lid.
8. Serve immediately.
Per Serving
calories: 241 | fat: 12.3g | protein: 30.2g | carbs: 0.4g | net carbs:
0.3g | fiber: 0.1g
1. Sprinkle the sliced lamb sirloin with garam masala, lemon juice,
olive oil, and coconut cream in a large bowl. Toss to mix well.
2. Transfer the mixture in the Instant Pot. Cook on Sauté mode for 25
minutes. Flip the lamb for every 5 minutes.
3. When cooking is complete, allow to cool for 10 minutes, then serve
warm.
Per Serving
calories: 319 | fat: 19.9g | protein: 32.7g | carbs: 1.2g | net carbs:
0.7g | fiber: 0.5g
Per Serving
calories: 234 | fat: 10.6g | protein: 31.6g | carbs: 0.9g | net carbs:
0.9g | fiber: 0g
Per Serving
calories: 232 | fat: 9.5g | protein: 32.0g | carbs: 2.8g | net carbs: 2.6g
| fiber: 0.2g
Pesto Lamb Rack
Prep time: 15 minutes | Cook time: 45 minutes | Serves 4
Ingredients:
1. Rub the lamb rack with pesto sauce and chili powder. Let sit for 15
minutes to marinate.
2. Heat the coconut oil in the Instant Pot on Sauté mode for 3 minutes.
3. Put the marinated lamb in the hot oil and cook on Sauté mode for 4
minutes on each side. Pour in the water.
4. Close the lid. Select Manual mode and set cooking time for 45
minutes on High Pressure.
5. When timer beeps, use a quick pressure release. Open the lid.
6. Serve immediately.
Per Serving
calories: 256 | fat: 16.8g | protein: 23.9g | carbs: 0.9g | net carbs:
0.5g | fiber: 0.4g
Pho Bo
Prep time: 35 minutes | Cook time: 34 minutes | Serves 4
Ingredients:
1. Place the oxtails and brisket in a large stockpot and cover with
water. Bring the water to a boil over high heat
2. Reduce to a low boil and cook for 15 minutes. Remove the pot from
the heat, discard the water, and rinse the oxtails and brisket with
warm water until cool enough to handle. Set the beef aside.
3. Set the Instant Pot to Sauté. Once heated, place the cloves,
coriander, cinnamon, and star anise in the pot and toast for 3
minutes, stirring constantly.
4. Add the onion and ginger and continue to stir for 1 additional
minute or until aromatic.
5. Carefully pour in the water, then add the oxtails, brisket, apple, and
salt. Secure the lid. Press the Manual button and set cooking time
for 15 minutes at High Pressure.
6. Meanwhile, place the sirloin in the freezer for 20 to 30 minutes.
7. When timer beeps, allow the pressure to release naturally for 20
minutes, then release any remaining pressure.
8. Open the lid. Carefully strain the hot broth from the pot through a
fine-mesh sieve. Set the brisket aside and discard the ginger, onion,
apple, and spices. Season the strained broth with fish sauce.
9. Remove the sirloin from the freezer and slice thinly. Divide the
spiralized zucchini noodles evenly among four large soup bowls.
Arrange slices of both raw and cooked beef atop the zucchini
noodles, along with slices of red onion and scallion.
10.
Gently pour a generous serving of piping hot broth into each bowl
directly over top of the raw beef slices and zucchini noodles. Serve
immediately along with lime wedges.
Per Serving
calories: 617 | fat: 28.6g | protein: 77.2g | carbs: 9.5g | net carbs:
7.1g | fiber: 2.4g
Pork Stroganoff
Prep time: 5 minutes | Cook time: 25 minutes | Serves 4
Ingredients:
1. Preheat the Instant Pot on Sauté mode. Add the butter and heat until
foaming. Add the onion and garlic and sauté for 5 minutes or until
the onion is translucent.
2. Add the beef, mushrooms, Worcestershire sauce, salt, pepper, and
water.
3. Lock the lid. Select Manual mode and set cooking time for 20
minutes on High Pressure.
4. When cooking is complete, let the pressure release naturally for 10
minutes, then release any remaining pressure. Unlock the lid.
5. Switch the pot to Sauté mode, then stir in the sour cream.
6. Mix in the xanthan gum a little at a time and keep stirring until the
sauce thickens.
7. Serve immediately.
Per Serving
calories: 364 | fat: 28.0g | protein: 23.0g | carbs: 5.0g | net carbs: 4.0g |
fiber: 1.0g
Per Serving
calories: 346 | fat: 24.8g | protein: 24.2g | carbs: 5.7g | net carbs:
4.1g | fiber: 1.6g
1. Rub the round steaks with avocado oil, salt, white pepper, and
cayenne pepper on a clean work surface. Then wrap it in the foil.
2. Pour in the water and insert the trivet in the Instant Pot. Put the
wrapped steaks on the trivet. Close the lid.
3. Select Manual mode and set cooking time for 25 minutes on High
Pressure.
4. When the time is over, make a quick pressure release and open the
lid.
5. Remove the steaks from the foil. Serve hot.
Per Serving
calories: 334 | fat: 21.0g | protein: 29.4g | carbs: 8.0g | net carbs:
5.9g | fiber: 2.1g
1. Combine all the ingredients in the Instant Pot. Stir to mix well.
2. Close the lid. Select Manual mode and set cooking time for 35
minutes on High Pressure.
3. When timer beeps, use a natural pressure release for 15 minutes,
then release any remaining pressure. Open the lid.
4. Transfer the lamb ribs on a serving plate and baste with hot gravy
from the Instant Pot.
Per Serving
calories: 205 | fat: 10.2g | protein: 23.2g | carbs: 2.2g | net carbs:
2.0g | fiber: 0.2g
1. Rub the lamb leg with thyme, ground black pepper, and sesame oil
on a clean work surface.
2. Put the leg in the Instant Pot, add beef broth and water.
3. Close the lid. Select Manual mode and set cooking time for 25
minutes on High Pressure.
4. When timer beeps, make a quick pressure release. Open the lid.
5. Serve warm.
Per Serving
calories: 292 | fat: 14.4g | protein: 37.7g | carbs: 0.7g | net carbs:
0.4g | fiber: 0.3g
1. Drizzle the beef cubes with coconut aminos and sesame oil.
Sprinkle with red pepper flake and minced garlic.
2. Let the meat stand for 10 minutes to marinate. Add the beef bites to
the Instant Pot and close the lid.
3. Cook the meal for 35 minutes on Sauté mode. Flip every 5 minutes
to avoid burning.
4. When cooking is complete, serve immediately.
Per Serving
calories: 209 | fat: 11.6g | protein: 23.0g | carbs: 1.8g | net carbs:
1.7g | fiber: 0.1g
Per Serving
calories: 281 | fat: 13.6g | protein: 32.2g | carbs: 6.4g | net carbs:
2.9g | fiber: 3.5g
1. Select Sauté mode. Once the pot is hot, add 1 tablespoon olive oil
and crumble the ground beef into the pot. Sauté for 4 minutes until
the meat is browned.
2. Place a colander over a large bowl. Transfer the meat to the
colander to drain and then transfer the drained meat to a large
mixing bowl.
3. To the bowl with the meat, add 1 cup Mozzarella, ½ tablespoon
Italian seasoning, and ½ teaspoon garlic powder. Mix until well
combined. Set aside.
4. In a small bowl, combine the tomato purée, remaining Italian
seasoning, remaining garlic powder, oregano, and sea salt. Mix
well. Set aside.
5. Coat the bottom of the Instant Pot with the remaining olive oil.
Press the meat mixture into the bottom of the pot.
6. Add the tomato purée mixture to the pot and use a spoon to evenly
distribute the sauce over the meat. Add the pepperoni over the
sauce. Sprinkle the remaining Mozzarella over and then top with
the olives.
7. Lock the lid. Select Slow Cook mode and set cooking time for 3
hours on Normal.
8. When cooking is complete, open the lid and transfer the casserole
to a serving platter. Slice into six equal-sized wedges. Serve hot.
Per Serving
calories: 288 | fat: 19.2g | protein: 25.9g | carbs: 2.9g | net carbs:
2.2g | fiber: 0.7g
Per Serving
calories: 417 | fat: 30.3g | protein: 34.7g | carbs: 0.3g | net carbs:
0.2g | fiber: 0.1g
1. Put the coconut oil and chopped beef sirloin in the Instant Pot.
2. Cook on Sauté mode for 5 minutes. Stir constantly and add chili
flakes.
3. Add the celery stalk, bell pepper and water.
4. Close the lid. Select Manual mode and set cooking time for 30
minutes on High Pressure.
5. When timer beeps, make a quick pressure release. Open the lid.
6. Serve immediately.
Per Serving
calories: 231 | fat: 8.3g | protein: 34.8g | carbs: 2.5g | net carbs: 1.9g
| fiber: 0.6g
1. Mix all ingredients for the meatballs in a large bowl. Shape the
mixture into meatballs.
2. Press the Sauté button to heat up the Instant Pot. Then, heat the oil
and brown the meatballs for 4 minutes, flipping occasionally.
3. To assemble the casserole, arrange the meatballs in a baking dish
greased with cooking spray.
4. Pour ½ of pasta sauce over the meatballs. Mix the cream, milk and
nutmeg until well combined; add the cream mixture to the baking
dish.
5. Add the remaining half of the pasta sauce to the top. Top with
shredded Swiss cheese.
6. Pour the water in the Instant Pot and place the trivet in. Lower the
casserole dish onto the trivet.
7. Secure the lid. Choose Manual mode and set cooking time for 20
minutes on High Pressure.
8. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
Per Serving
calories: 436 | fat: 32.8g | protein: 25.9g | carbs: 9.0g | net carbs:
5.3g | fiber: 3.7g
Albóndigas Sinaloenses
Prep time: 15 minutes | Cook time: 10 minutes | Serves 6
Ingredients:
Per Serving
calories: 408 | fat: 31.1g | protein: 26.5g | carbs: 4.7g | net carbs:
2.4g | fiber: 2.3g
Apple and Pumpkin Ham
Prep time: 10 minutes | Cook time: 10 minutes | Serves 6
Ingredients:
1. Pour apple cider vinegar in the Instant Pot and insert the trivet.
2. Rub the ham with erythritol avocado oil,, butter, and pumpkin pie
spices.
3. Put the ham on the trivet. Close the lid.
4. Select Manual mode and set cooking time for 10 minutes on High
Pressure.
5. When timer beeps, use a natural pressure release for 5 minutes, then
release any remaining pressure and open the lid.
6. Slice the ham and serve.
Per Serving
calories: 134 | fat: 5.4g | protein: 16.5g | carbs: 6.9g | net carbs: 6.8g
| fiber: 0.1g
1. Heat a skillet over medium-high heat. Once hot, roast the mustard
seeds, fennel seeds, cumin seeds, chili peppers, ground bay leaf,
and peppercorns for 1 or 2 minutes or until aromatic.
2. Press the Sauté button to heat up the Instant Pot. Heat the sesame
oil until sizzling. Sear pork steak for 5 minutes or until browned.
3. Add the remaining ingredients, including roasted seasonings. Stir to
mix well.
4. Secure the lid. Choose the Manual mode and set cooking time for 8
minutes on High pressure.
5. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
6. Serve immediately.
Per Serving
calories: 362 | fat: 25.2g | protein: 29.6g | carbs: 2.2g | net carbs:
0.9g | fiber: 1.3g
Bacon-Wrapped Pork Bites
Prep time: 15 minutes | Cook time: 20 minutes | Serves 4
Ingredients:
3 tablespoons butter
10 ounces (283 g) pork tenderloin, cubed
6 ounces (170 g) bacon, sliced
½ teaspoon white pepper
¾ cup chicken stock
Directions:
Per Serving
calories: 410 | fat: 29.0g | protein: 34.6g | carbs: 0.9g | net carbs:
0.8g | fiber: 0.1g
1 tablespoon butter
1 pound (454 g) Boston-style butt
½ cup leeks, chopped
¼ cup beer
½ cup chicken stock
Pinch of grated nutmeg
Sea salt, to taste
¼ teaspoon ground black pepper
¼ cup water
Directions:
1. Press the Sauté button to heat up the Instant Pot. Once hot, melt the
butter.
2. Cook the Boston-style butt for 3 minutes on each side. Remove
from the pot and reserve.
3. Sauté the leeks for 5 minutes or until fragrant. Add the remaining
ingredients and stir to combine.
4. Secure the lid. Choose the Manual mode and set cooking time for
50 minutes on High pressure.
5. Once cooking is complete, use a natural pressure release for 20
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Serve immediately.
Per Serving
calories: 330 | fat: 13.1g | protein: 48.4g | carbs: 2.1g | net carbs:
0.4g | fiber: 1.7g
1. Season the blade pork steaks with salt, black pepper, cayenne
pepper, and dried parsley.
2. Press the Sauté button to heat up the Instant Pot. Melt the butter and
sear blade pork steaks for 5 minutes or until browned on all sides.
3. Clean the Instant Pot. Add water and trivet to the bottom of the
Instant Pot.
4. Place the blade pork steaks on the trivet. Make small slits over
entire pork with a knife. Insert garlic pieces into each slit.
5. Secure the lid. Choose the Meat/Stew mode and set cooking time
for 30 minutes on High pressure.
6. Once cooking is complete, use a natural pressure release for 15
minutes, then release any remaining pressure. Carefully remove the
lid.
7. Add the sausage and sauerkraut. Press the Sauté button and cook
for 2 minutes more or until heated through.
8. Serve immediately.
Per Serving
calories: 471 | fat: 27.3g | protein: 47.7g | carbs: 8.4g | net carbs: 2.0g |
fiber: 6.4g
Blue Pork
Prep time: 5 minutes | Cook time: 20 minutes | Serves 2
Ingredients:
1 teaspoon coconut oil
2 pork chops
2 ounces (57 g) blue cheese, crumbled
1 teaspoon lemon juice
¼ cup heavy cream
Directions:
Per Serving
calories: 300 | fat: 25.9g | protein: 15.4g | carbs: 1.1g | net carbs:
1.1g | fiber: 0g
Bo Ssäm
Prep time: 10 minutes | Cook time: 8 minutes | Serves 6
Ingredients:
1. Preheat the Instant Pot on Sauté mode. Add the oil and heat until it
is shimmering.
2. Add the ground pork, breaking up all lumps, and cook for 4 minutes
or until the pork is no longer pink.
3. Add the gochujang, doubanjiang, peppercorns, ginger, garlic,
coconut aminos, sesame oil, and salt. Stir to combine.
4. Add the water and bok choy.
5. Lock the lid. Select Manual mode. Set cooking time for 4 minutes
on High Pressure.
6. When cooking is complete, quick-release the pressure. Unlock the
lid.
7. Serve immediately.
Per Serving
calories: 239 | fat: 19.0g | protein: 14.0g | carbs: 2.0g | net carbs: 1.0g |
fiber: 1.0g
½ cup water
2 eggs
3 ounces (85 g) Cottage cheese, at room temperature
¼ cup heavy cream
1 teaspoon taco seasoning
6 ounces (170 g) Cotija cheese, crumbled
¾ pound (340 g) ground pork
½ cup tomatoes, puréed
1 tablespoon taco seasoning
3 ounces (85 g) chopped green chilies
6 ounces (170 g) Queso Manchego cheese, shredded
Directions:
1. Add the water in the Instant Pot and place in the trivet.
2. In a mixing bowl, combine the eggs, Cottage cheese, heavy cream,
and taco seasoning.
3. Lightly grease a casserole dish. Spread the Cotija cheese over the
bottom. Stir in the egg mixture.
4. Lower the casserole dish onto the trivet.
5. Secure the lid. Choose Manual mode and set cooking time for 20
minutes on High Pressure.
6. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
7. In the meantime, heat a skillet over a medium-high heat. Brown the
ground pork, crumbling with a fork.
8. Add the tomato purée, taco seasoning, and green chilies. Spread the
mixture over the prepared cheese crust.
9. Top with shredded Queso Manchego.
10.
Secure the lid. Choose Manual mode and set cooking time for 10
minutes on High Pressure.
11.
Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
12.
Serve immediately.
Per Serving
calories: 409 | fat: 31.6g | protein: 25.7g | carbs: 4.7g | net carbs:
2.7g | fiber: 2.0g
Chile Verde Pulled Pork with Tomatillos
Prep time: 15 minutes | Cook time: 1 hour 3 minutes | Serves 6
Ingredients:
1. Season the pork pieces with the salt and pepper. Gently rub the
seasonings into the pork cuts. Set aside.
2. Combine the jalapeños, tomatillos, garlic cloves, lime juice,
cilantro, onions, cumin, oregano, and chicken broth in the blender.
Pulse until well combined. Set aside.
3. Select Sauté mode and add the olive oil to the pot. Once the oil is
hot, add the pork cuts and sear for 4 minutes per side or until
browned.
4. Pour the jalapeño sauce over the pork and lightly stir to coat well.
5. Lock the lid. Select Manual mode and set cooking time for 55
minutes on High Pressure.
6. When cooking is complete, allow the pressure to release naturally
for 10 minutes and then release the remaining pressure.
7. Open the lid. Transfer the pork pieces to a cutting board and use
two forks to shred the pork.
8. Transfer the shredded pork back to the pot and stir to combine the
pork with the sauce. Transfer to a serving platter. Serve warm.
Per Serving
calories: 381 | fat: 24.8g | protein: 29.3g | carbs: 11.1g | net carbs:
8.3g | fiber: 2.8g
1. Press the Sauté button to heat up the Instant Pot. Heat the sesame
oil. Once hot, sauté yellow onion for 3 minutes or until softened.
2. Stir in garlic and ginger; cook for an additional minute. Add the
remaining ingredients.
3. Secure the lid. Choose the Manual mode and set cooking time for 5
minutes on High pressure.
4. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
5. Serve immediately.
Per Serving
calories: 389 | fat: 29.0g | protein: 30.4g | carbs: 5.1g | net carbs:
2.5g | fiber: 2.6g
1 egg, beaten
2 tablespoons coconut flour
1 teaspoon parsley
¼ teaspoon salt
1 tablespoon coconut cream
4 ounces (113 g) ground pork, fried
1 cup water
Directions:
1. Whisk together the egg, coconut flour, parsley, salt, and coconut
cream. Add the fried ground pork. Mix the the mixture until
homogenous.
2. Pour the mixture into a muffin pan.
3. Pour the water in the Instant Pot and place in the trivet.
4. Lower the muffin pan on the trivet and close the Instant Pot lid.
5. Set the Manual mode and set cooking time for 4 minutes on High
Pressure.
6. When timer beeps, perform a natural pressure release for 5 minutes,
then release any remaining pressure. Open the lid.
7. Serve warm.
Per Serving
calories: 160 | fat: 6.7g | protein: 18.8g | carbs: 5.6g | net carbs: 2.4g
| fiber: 3.2g
Per Serving
calories: 300 | fat: 14.5g | protein: 35.0g | carbs: 6.0g | net carbs:
5.8g | fiber: 0.2g
1. Select the Sauté mode on the Instant Pot and heat the oil.
2. Add the pork belly and sauté for 2 minutes per side, until starting to
brown.
3. Season the meat with salt and pepper, add the garlic.
4. Pour in the wine and add the rosemary sprig. Bring to a boil.
5. Select the Manual mode and set the cooking time for 35 minutes at
High pressure.
6. Once cooking is complete, use a natural pressure release for 10
minutes, then release any remaining pressure. Open the lid.
7. Slice the meat and serve.
Per Serving
calories: 666 | fat: 63.5g | protein: 10.7g | carbs: 1.5g | net carbs:
1.4g | fiber: 0.1g
Per Serving
calories: 278 | fat: 11.3g | protein: 41.0g | carbs: 0.7g | net carbs:
0.6g | fiber: 0.1g
1 tablespoon butter
2 pounds (907 g) pork steaks
1 bell pepper, deseeded and sliced
½ cup shallots, chopped
2 garlic cloves, minced
¼ cup dry red wine
1 cup chicken bone broth
¼ cup water
Salt, to taste
¼ teaspoon freshly ground black pepper, or more to taste
Pico de Gallo:
1 tomato, chopped
1 chili pepper, seeded and minced
½ cup red onion, chopped
2 garlic cloves, minced
1 tablespoon fresh cilantro, finely chopped
Sea salt, to taste
Directions:
1. Press the Sauté button to heat up the Instant Pot. Melt the butter and
sear the pork steaks about 4 minutes or until browned on both sides.
2. Add bell pepper, shallot, garlic, wine, chicken bone broth, water,
salt, and black pepper to the Instant Pot.
3. Secure the lid. Choose the Manual mode and set cooking time for 8
minutes at High pressure.
4. Meanwhile, combine the ingredients for the Pico de Gallo in a
small bowl. Refrigerate until ready to serve.
5. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
6. Serve warm pork steaks with the chilled Pico de Gallo on the side.
Per Serving
calories: 448 | fat: 29.2g | protein: 39.4g | carbs: 4.1g | net carbs:
1.8g | fiber: 2.3g
Egg Meatloaf
Prep time: 20 minutes | Cook time: 25 minutes | Serves 6
Ingredients:
Per Serving
calories: 277 | fat: 19.0g | protein: 23.3g | carbs: 2.1g | net carbs:
0.9g | fiber: 1.2g
2 eggplants, sliced
1 teaspoon salt
10 ounces (283 g) ground pork
1 cup Mozzarella, shredded
1 tablespoon unsweetened tomato purée
1 teaspoon butter, softened
1 cup chicken stock
Directions:
1. Sprinkle the eggplants with salt and let sit for 10 minutes, then pat
dry with paper towels.
2. In a mixing bowl, mix the ground pork, butter, and tomato purée.
3. Make a layer of the sliced eggplants in the bottom of the Instant Pot
and top with ground pork mixture.
4. Top the ground pork with Mozzarella and repeat with remaining
ingredients.
5. Pour in the chicken stock. Close the lid. Select Manual mode and
set cooking time for 30 minutes on High Pressure.
6. When timer beeps, use a natural pressure release for 10 minutes,
then release the remaining pressure and open the lid.
7. Cool for 10 minutes and serve.
Per Serving
calories: 136 | fat: 3.6g | protein: 15.7g | carbs: 11.5g | net carbs:
4.9g | fiber: 6.6g
Per Serving
calories: 251 | fat: 19.4g | protein: 16.5g | carbs: 1.5g | net carbs:
1.1g | fiber: 0.4g
1. Select Sauté mode and add the olive oil to the Instant Pot. Once the
oil is hot, add the pork cuts and sear for 5 minutes per side or until
browned. Once browned, transfer the pork to a platter and set aside.
2. Add the garlic, liquid smoke, and 1½ cups water to the Instant Pot.
Stir to combine.
3. Return the pork to the pot and sprinkle the salt over top.
4. Lock the lid. Select Manual mode and set cooking time for 1 hour
on High Pressure.
5. When cooking is complete, allow the pressure to release naturally
for 20 minutes, then release any remaining pressure.
6. Open the lid and transfer the pork to a large platter. Using two
forks, shred the pork. Set aside.
7. Add the shredded cabbage and remaining water to the liquid in the
pot. Stir.
8. Lock the lid. Select Manual mode and set cooking time for 2
minutes on High Pressure. When cooking is complete, quick release
the pressure.
9. Transfer the cabbage to the serving platter with the pork. Serve
warm.
Per Serving
calories: 314 | fat: 12.0g | protein: 46.5g | carbs: 2.7g | net carbs: 2.0g |
fiber: 0.7g
1. Add the butter to a small saucepan and heat over medium heat.
2. Once the butter is melted, add the Worcestershire sauce, molasses,
tomato purée, vinegar, liquid smoke, erythritol, garlic powder, sea
salt, and onion powder. Stir until well combined and then remove
from the heat. Set aside.
3. Comb the paprika, onion powder, garlic powder, cumin, sea salt,
black pepper, and cayenne pepper in a small bowl. Mix well to
combine. Set aside.
4. Add the beef broth to the Instant Pot and place the trivet in the pot.
5. Generously sprinkle the dry rub over the pork and gently rub the
spices into the meat. Stack the seasoned ribs on the trivet.
6. Pour half the barbecue sauce over the ribs, reserving the remaining
sauce for serving.
7. Lock the lid. Select Manual mode and set cooking time for 35
minutes on High Pressure.
8. When cooking is complete, allow the pressure to release naturally
for 20 minutes, then release any remaining pressure.
9. Open the lid and use tongs to carefully transfer the ribs to a serving
plate. Using a pastry brush, brush the reserved sauce over the ribs.
Serve warm.
Per Serving
1 onion, sliced
4 garlic cloves, sliced
1 pound (454 g) pork shoulder, cut into cubes, visible fat removed
Juice of 1 lemon
¼ teaspoon ancho chili powder
¼ teaspoon chipotle chili powder
½ teaspoon dried oregano
½ teaspoon roasted cumin powder
¼ teaspoon smoked paprika
1 to 2 teaspoons salt
1 teaspoon freshly ground black pepper
½ cup water
1 to 2 tablespoons coconut oil
½ cup sour cream
½ avocado, diced
Directions:
1. Place the onion and garlic in the Instant Pot to help them release
water when the meat is cooking.
2. In a large bowl, mix together the pork and lemon juice. Add the
ancho chili powder, chipotle chili powder, oregano, cumin, paprika,
salt, and pepper, and stir to combine.
3. Place the pork on top of the onions and garlic.
4. Pour the water into the bowl and swirl to get the last of the spices,
then pour the liquid onto the pork.
5. Lock the lid. Select Meat/Stew mode. Set cooking time for 35
minutes on High Pressure.
6. When cooking is complete, let the pressure release naturally for 10
minutes, then release any remaining pressure. Unlock the lid.
7. Remove the pork, leaving the liquid in the pot.
8. Switch the pot to Sauté and bring the sauce to a boil until it is
thickened.
9. Place a cast iron skillet over medium-high heat. Once it is hot, add
the oil.
10.
Shred the pork, then place in the skillet. Let the meat brown for 4
minutes.
11.
When the meat is browned on the bottom, stir and continue
cooking until it’s crisp in parts.
12.
Add the sauce from the pot. Serve with the sour cream and diced
avocado.
Per Serving
calories: 332 | fat: 23.0g | protein: 26.0g | carbs: 8.0g | net carbs:
5.0g | fiber: 3.0g
Per Serving
calories: 257 | fat: 10.8g | protein: 34.6g | carbs: 3.8g | net carbs:
3.0g | fiber: 0.8g
1. Using a fork, pierce small holes into the bottoms of the peppers. Set
aside.
2. In a large mixing bowl, combine the sausage, egg, tomato purée,
garlic, Italian seasoning, sea salt, black pepper, and onion powder.
Mix to combine.
3. Stuff each bell pepper with the meat mixture.
4. Place the trivet in the Instant Pot and add the water.
5. Place the stuffed peppers on the trivet. Pour the puréed tomato over.
6. Lock the lid. Select Manual mode and set cooking time for 15
minutes on High Pressure.
7. When cooking is complete, allow the pressure to release naturally
for 5 minutes and then release the remaining pressure.
8. Open the lid and top each pepper with 1 slice of the Mozzarella.
Secure the lid, select Keep Warm / Cancel, and set cooking time for
2 minutes to melt the cheese.
9. Open the lid and use tongs to carefully transfer the peppers to a
large serving platter. Serve warm.
Per Serving
calories: 369 | fat: 22.0g | protein: 17.0g | carbs: 25.8g | net carbs:
8.0g | fiber: 17.8g
1. Set the Instant Pot to Sauté mode and add the oil to heat. Add the
sausages. Sauté for 6 minutes on both sides or until browned.
2. Carefully pour in the Marinara and stir to mix. Layer the diced
tomato and bell peppers on top of the sausages without mixing.
3. Secure the lid. Press the Manual button and set cooking time for 10
minutes on High Pressure.
4. When timer beeps, allow the pressure to release naturally for 5
minutes, then release any remaining pressure. Open the lid.
5. Use tongs to remove the sausages and peppers and arrange them on
a serving platter. Ladle the sauce over the sausages. Sprinkle the
Parmesan and pepper flakes over the top and serve hot.
Per Serving
calories: 408 | fat: 24.1g | protein: 26.7g | carbs: 22.1g | net carbs:
17.7g | fiber: 4.4g
Per Serving
calories: 417 | fat: 25.7g | protein: 40.4g | carbs: 4.6g | net carbs:
1.5g | fiber: 3.1g
1. Season the pork with salt, black pepper, and cayenne pepper. Add
the remaining ingredients.
2. Secure the lid. Choose the Soup mode and set cooking time for 40
minutes on High pressure.
3. Once cooking is complete, use a natural pressure release for 15
minutes, then release any remaining pressure. Carefully remove the
lid.
4. Strain cooking liquid into a saucepan. Bring to the boil over high
heat. Cook, stirring occasionally, for 8 minutes or until sauce
reduces.
5. Cut the pork into thick slices and serve with the milk sauce.
Per Serving
calories: 596 | fat: 60.0g | protein: 11.1g | carbs: 1.2g | net carbs:
0.8g | fiber: 0.4g
Pork Adovada
Prep time: 15 minutes | Cook time: 20 minutes | Serves 8
Ingredients:
¼ cup raisins
¼ cup hot water
2 pounds (907 g) pork shoulder, cut into large pieces
½ teaspoon ancho chili powder
1 chipotle chile in adobo sauce, chopped
1 teaspoon dried oregano
2 teaspoons vegetable oil
1 cup chopped red onion
3 garlic cloves, chopped
1 teaspoon salt
¼ cup Mexican red chili powder
1 tablespoon cider vinegar
¼ cup coconut aminos
½ cup water
½ teaspoon xanthan gum
Directions:
1. Put the raisins in a blender jar and cover them with the hot water.
Let them sit until ready to use.
2. Place the pork in the Instant Pot.
3. In a microwave-safe bowl, combine the ancho chili powder,
chipotle chiles with sauce, oregano, oil, onions, garlic, salt, and red
chili powder. Microwave on high for 5 to 7 minutes, stirring once or
twice.
4. Pour this mixture, the cider vinegar, and coconut aminos into the
blender jar with the raisins. Purée until smooth.
5. Pour this mixture over the pork.
6. Use the water to wash out the blender jar, and pour the liquid into
the pot.
7. Lock the lid. Select Manual mode. Set cooking time for 20 minutes
on High Pressure.
8. When cooking is complete, naturally release the pressure for 5
minutes, then release any remaining pressure. Unlock the lid.
9. Set the pot on Sauté mode. Fold the xanthan gum in and let the
sauce boil and thicken.
10.
Serve the pork baste with the thickened sauce.
Per Serving
calories: 298 | fat: 20.0g | protein: 23.0g | carbs: 8.0g | net carbs:
6.0g | fiber: 2.0g
Per Serving
calories: 298 | fat: 20.6g | protein: 26.7g | carbs: 0.6g | net carbs:
0.4g | fiber: 0.2g
1. Press the Sauté button to heat up the Instant Pot. Heat the oil until
sizzling. Brown the ground pork for 3 minutes, crumbling with a
fork.
2. Add the garlic and cook an additional minute.
3. Add the oregano, dried basil, and thyme. Cook for 30 seconds more
or until fragrant. Add puréed tomatoes and water.
4. Secure the lid. Choose the Manual mode and set cooking time for 5
minutes at High pressure.
5. Once cooking is complete, use a natural pressure release for 5
minutes, then release any remaining pressure. Carefully remove the
lid.
6. Spoon the Bolognese sauce over the spiralized zucchini. Top with
freshly grated Parmesan cheese and serve.
Per Serving
calories: 389 | fat: 26.6g | protein: 31.8g | carbs: 4.2g | net carbs:
3.2g | fiber: 1.0g
1. Rub the pork butt with salt and liquid smoke and put it in the
Instant Pot.
2. Close the lid and select Slow Cook mode. Set cooking time for 10
hours on Low.
3. Mix the cucumber, tomato, and bell pepper in a large bowl.
4. Shred the cooked meat and put it in the bowl of vegetables.
5. Toss and serve.
Per Serving
calories: 238 | fat: 7.7g | protein: 36.1g | carbs: 4.5g | net carbs: 3.7g
| fiber: 0.8g
Pork in Eggplant
Prep time: 15 minutes | Cook time: 5 minutes | Serves 2
Ingredients:
1 cup water
1 eggplant, halved
1 teaspoon unsweetened tomato purée
½ teaspoon minced garlic
½ teaspoon salt
10 ounces (283 g) ground pork
1 tablespoon butter
Directions:
1. Add the water in the Instant Pot and place in the trivet.
2. Remove ½ of pulp from the eggplants.
3. Mix the tomato purée, garlic, salt, and ground pork.
4. Fill the eggplants with the pork mixture.
5. Cover the eggplant halves with the butter.
6. Wrap the eggplants into the foil and transfer them on the trivet in
the Instant Pot.
7. Close the lid. Select Steam mode and set cooking time for 7
minutes on High Pressure.
8. When timer beeps, use a natural pressure release for 5 minutes, then
release any remaining pressure. Open the lid.
9. Serve immediately.
Per Serving
calories: 314 | fat: 11.2g | protein: 39.6g | carbs: 14.2g | net carbs:
6.0g | fiber: 8.2g
Pork Posole
Prep time: 10 minutes | Cook time: 35 minutes | Serves 4
Ingredients:
1. Put ground coriander, beef broth, and cocoa powder in the Instant
Pot.
2. Stir the mixture until the beef broth turns color into chocolate.
3. Add the Ancho chili powder and pork shoulder.
4. Close the lid. Select Meat/Stew mode and set cooking time for 35
minutes on High Pressure.
5. When the timer beeps, use a natural pressure release for 15 minutes,
then release any remaining pressure. Open the lid.
6. Serve warm.
Per Serving
calories: 351 | fat: 25.0g | protein: 28.9g | carbs: 0.6g | net carbs:
0.5g | fiber: 0.1g
Per Serving
calories: 410 | fat: 36.2g | protein: 17.3g | carbs: 2.5g | net carbs:
0.9g | fiber: 1.6g
1. Press the Sauté button to heat up the Instant Pot. Heat the oil until
sizzling. Brown the ground pork for 3 minutes, crumbling with a
fork.
2. Add the remaining ingredients for Sloppy Joes and stir to combine
well.
3. Secure the lid. Choose the Manual mode and set cooking time for 5
minutes on High pressure.
4. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
5. To make the oopsies: beat the egg whites with salt until firm peaks
form.
6. In another bowl, combine the egg yolks with cream cheese. Add the
baking powder and stir well.
7. Fold the egg white mixture into the egg yolk mixture. Divide the
mixture into 6 oopsies and transfer them to a baking sheet.
8. Bake in the preheated oven at 300ºF (150ºC) for about 23 minutes.
Serve Sloppy Joes between 2 oopsies.
Per Serving
calories: 524 | fat: 45.0g | protein: 27.8g | carbs: 5.5g | net carbs:
1.9g | fiber: 3.6g
Per Serving
calories: 213 | fat: 13.8g | protein: 20.0g | carbs: 1.7g | net carbs:
1.1g | fiber: 0.6g
Pork with Avocado Mayo
Prep time: 15 minutes | Cook time: 33 minutes | Serves 6
Ingredients:
Pork Roast:
1 tablespoon butter
2 pounds (907 g) pork roast
1 cup chicken stock
1 celery rib, chopped
½ cup shallots, chopped
1 tablespoon fish sauce
1 tablespoon coconut aminos
¼ teaspoon ground black pepper
Sea salt, to taste
Avocado Mayo:
1. Press the Sauté button to heat up the Instant Pot. Melt the butter and
brown pork roast for 3 minutes.
2. Add the pork roast, chicken stock, celery, shallots, fish, sauce,
coconut aminos, black pepper, and sea salt to the Instant Pot.
3. Secure the lid. Choose the Manual mode and set cooking time for
30 minutes on High pressure.
4. Once cooking is complete, use a natural pressure release for 15
minutes, then release any remaining pressure. Carefully remove the
lid.
5. In the meantime, mix all the ingredients for the mayonnaise in the
food processor. Pulse to combine well.
6. Cut pork roast into slices and serve with avocado mayo on the side.
Per Serving
calories: 390 | fat: 22.4g | protein: 42.1g | carbs: 3.0g | net carbs:
0.7g | fiber: 2.3g
1. Press the Sauté button to heat up the Instant Pot. Heat 1 tablespoon
of the grapeseed oil and brown pork chops for 2 minutes per side.
2. Add the garlic powder, shallot powder, parsley flakes, salt, black
pepper, paprika, and water.
3. Secure the lid. Choose the Manual mode and set cooking time for 8
minutes on High pressure.
4. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
5. Meanwhile, preheat the oven to 400ºF (205ºC). Toss winter squash
with remaining 1 tablespoon oil. Bake for 18 minutes on a lightly
greased baking sheet in the oven. Allow it to cool completely.
6. Add cooked squash to a salad bowl, then toss with Iceberg lettuce
and cucumber.
7. Scatter crumbled feta cheese over the top. Top with pork chops and
serve.
Per Serving
calories: 481 | fat: 29.0g | protein: 29.0g | carbs: 9.0g | net carbs:
5.2g | fiber: 3.8g
1. Press the Sauté button to heat up the Instant Pot; add the olive oil.
2. Sear the pork cutlets for 5 minutes or until browned on both sides.
Season with salt, black pepper, and cayenne pepper.
3. Add the mushrooms, scallions, garlic paste, bay leaf, and broth to
the Instant Pot.
4. Secure the lid. Choose the Manual mode and set cooking time for
10 minutes on High pressure.
5. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
6. Whisk the arrowroot powder with water in a small mixing bowl to
make the slurry. Ad the slurry with heavy cream to the cooking
liquid.
7. Press the Sauté button to bring the cooking liquid to a boil. Serve
the sauce over pork cutlets.
Per Serving
calories: 412 | fat: 25.4g | protein: 41.5g | carbs: 2.1g | net carbs:
0.8g | fiber: 1.3g
1½ cups water
1 pound (454 g) ground pork
2 eggs, beaten
1 tablespoon fresh parsley, minced
2 tablespoons green onions, minced
¼ cup heavy cream
¼ teaspoon dried thyme
2 cloves garlic, minced
½ teaspoon dried marjoram
1 teaspoon kosher salt
½ teaspoon ground black pepper
10 (1-inch) cubes provolone cheese
Directions:
1. Add the water in the Instant Pot and place in the trivet.
2. Combine all ingredients, except the cubes of provolone cheese, in a
mixing bowl.
3. Shape the mixture into 10 patties with oiled hands. Place a cube of
provolone cheese in the center of each patty, wrap the meat around
the cheese, and roll into a ball.
4. Arrange the meatballs in the steamer basket. Place the basket over
the trivet.
5. Secure the lid. Choose the Manual mode and set cooking time for 6
minutes at High pressure.
6. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
7. Serve immediately.
Per Serving
calories: 440 | fat: 31.9g | protein: 34.7g | carbs: 2.1g | net carbs:
0.8g | fiber: 1.3g
¹⁄ ₃ cup half-and-half
2 teaspoons garam masala
1 teaspoon minced garlic
1 teaspoon minced fresh ginger
½ teaspoon ground turmeric
½ teaspoon cayenne
1 teaspoon salt
1 pound (454 g) pork shoulder, cut into bite-size cubes
For the Pork Saag:
1 tablespoon peanut oil
1 tablespoon unsweetened tomato purée
¾ cup water
5 ounces (142 g) baby spinach, chopped
Salt, to taste
Directions:
Per Serving
calories: 335 | fat: 24.0g | protein: 24.0g | carbs: 7.0g | net carbs:
4.0g | fiber: 3.0g
Per Serving
calories: 351 | fat: 10.4g | protein: 60.0g | carbs: 1.0g | net carbs:
0.7g | fiber: 0.3g
1½ cups water
1½ pounds (680 g) ground pork
½ pound (227 g) ground chuck
2 eggs, whisked
½ teaspoon ground bay leaf
1 teaspoon brown mustard
½ teaspoon sea salt
½ teaspoon ground black pepper
1 teaspoon red pepper flakes, crushed
²⁄ ₃ cup cream cheese
6 thin slices bacon
¹⁄ ₃ cup tomatillo salsa
Directions:
1. Add the water in the Instant Pot and place in the trivet.
2. In a mixing dish, combine ground meat, eggs, ground bay leaf,
brown mustard, salt, black pepper, red pepper flakes, and cream
cheese.
3. Shape the mixture into the meatloaf. Place the meatloaf in a baking
pan.
4. Arrange bacon slices over the meatloaf, overlapping. Top with
tomatillo salsa.
5. Secure the lid. Choose the Manual mode and set cooking time for
30 minutes at High pressure.
6. Once cooking is complete, use a quick pressure release. Carefully
remove the lid.
7. Serve immediately.
Per Serving
calories: 468 | fat: 35.7g | protein: 33.6g | carbs: 1.6g | net carbs:
1.2g | fiber: 0.4g
Per Serving
calories: 342 | fat: 20.1g | protein: 32.7g | carbs: 6.6g | net carbs:
1.9g | fiber: 4.7g
Za'atar Pork and Vegetables
Prep time: 15 minutes | Cook time: 44 minutes | Serves 6
Ingredients:
1. Season the pork shank with salt and black pepper. Sprinkle with
za'atar on all sides.
2. Press the Sauté button to heat up the Instant Pot. Heat the olive oil.
Once hot, sear the pork shank for 3 minute per side. Remove the
pork from the pot and reserve.
3. Sauté leeks in the pot for 3 minutes.
4. Add the turnip, radish, celery with leaves, garlic, coconut aminos,
mustard powder, and broth.
5. Put the pork shank back to the Instant Pot.
6. Secure the lid. Choose the Meat/Stew mode and set cooking time
for 35 minutes on High pressure.
7. Once cooking is complete, use a natural pressure release for 15
minutes, then release any remaining pressure. Carefully remove the
lid. Transfer the pork and vegetables to a platter.
8. Mix flaxseed meal with water to make the slurry. Add to the Instant
Pot. Press the Sauté button again and bring the cooking liquid to a
boil.
9. Serve the pork and vegetables with the thickened cooking liquid.
Per Serving
calories: 328 | fat: 18.1g | protein: 30.6g | carbs: 9.0g | net carbs:
2.6g | fiber: 6.4g
2 avocados
1 small fresh tomatillo, quartered
2 cups chicken broth
2 tablespoons avocado oil
1 tablespoon butter
2 tablespoons finely minced onion
1 clove garlic, minced
½ Serrano chile, deseeded and ribs removed, minced, plus thin
slices for garnish
¼ teaspoon sea salt
Pinch of ground white pepper
½ cup full-fat coconut milk
Fresh cilantro sprigs, for garnish
Directions:
1. Scoop the avocado flesh into a food processor. Add the tomatillo
and chicken broth and purée until smooth. Set aside.
2. Set the Instant Pot to Sauté mode and add the avocado oil and
butter. When the butter melts, add the onion and garlic and sauté for
a minute or until softened. Add the Serrano chile and sauté for 1
minute more.
3. Pour the puréed avocado mixture into the pot, add the salt and
pepper, and stir to combine.
4. Secure the lid. Press the Manual button and set cooking time for 5
minutes on High Pressure.
5. When timer beeps, use a quick pressure release. Open the lid and
stir in the coconut milk.
6. Serve hot topped with thin slices of Serrano chile, and cilantro
sprigs.
Per Serving
calories: 333 | fat: 32.1g | protein: 3.8g | carbs: 14.5g | net carbs:
6.6g | fiber: 7.9g
1. Heat the the Instant Pot on Sauté mode for 3 minutes and add
bacon. Cook for 5 minutes. Flip constantly.
2. Add the scallions and curry powder. Sauté for 5 minutes more.
3. Pour in the coconut milk and beef broth. Add the Cheddar cheese
and stir to mix well.
4. Select Manual mode and set cooking time for 10 minutes on High
Pressure.
5. When timer beeps, use a quick pressure release. Open the lid.
6. Blend the soup with an immersion blender until smooth. Serve
warm.
Per Serving
calories: 398 | fat: 33.6g | protein: 20.0g | carbs: 5.1g | net carbs:
3.6g | fiber: 1.5g
6 slices bacon
1 leek, remove the dark green end and roots, sliced in half
lengthwise, rinsed, cut into ½-inch-thick slices crosswise
½ medium yellow onion, sliced
4 cloves garlic, minced
3 cups chicken broth
1 large head cauliflower, roughly chopped into florets
1 cup water
1 teaspoon kosher salt
1 teaspoon ground black pepper
²⁄ ₃ cup shredded sharp Cheddar cheese, divided
½ cup heavy whipping cream
Directions:
1. Set the Instant Pot to Sauté mode. When heated, place the bacon on
the bottom of the pot and cook for 5 minutes or until crispy.
2. Transfer the bacon slices to a plate. Let stand until cool enough to
handle, crumble it with forks.
3. Add the leek and onion to the bacon fat remaining in the pot. Sauté
for 5 minutes or until fragrant and the onion begins to caramelize.
Add the garlic and sauté for 30 seconds more or until fragrant.
4. Stir in the chicken broth, cauliflower florets, water, salt, pepper, and
three-quarters of the crumbled bacon.
5. Secure the lid. Press the Manual button and set cooking time for 3
minutes on High Pressure.
6. When timer beeps, perform a quick pressure release. Open the lid.
7. Stir in ½ cup of the Cheddar and the cream. Use an immersion
blender to purée the soup until smooth.
8. Ladle into bowls and garnish with the remaining Cheddar and
crumbled bacon. Serve immediately.
Per Serving
calories: 251 | fat: 18.9g | protein: 10.5g | carbs: 12.0g | net carbs:
8.6g | fiber: 3.4g
Per Serving
calories: 106 | fat: 7.7g | protein: 7.3g | carbs: 2.2g | net carbs: 1.3g |
fiber: 0.9g
Per Serving
calories: 158 | fat: 5.3g | protein: 21.1g | carbs: 8.2g | net carbs: 4.7g
| fiber: 3.5g
1. Sprinkle the beef sirloin with cumin seeds and dried basil and put in
the Instant Pot.
2. Add avocado oil and roast the meat on Sauté mode for 5 minutes.
Flip occasionally.
3. Add coconut cream, water, and okra.
4. Close the lid and select Manual mode. Set cooking time for 25
minutes on High Pressure.
5. When timer beeps, use a natural pressure release for 10 minutes, the
release any remaining pressure. Open the lid.
6. Serve warm.
Per Serving
calories: 216 | fat: 10.2g | protein: 24.6g | carbs: 5.7g | net carbs:
3.2g | fiber: 2.5g
Per Serving
calories: 383 | fat: 22.2g | protein: 39.9g | carbs: 5.1g | net carbs:
3.3g | fiber: 1.8g
1. Preheat the oven to 400°F (205°C) and line a large baking sheet
with aluminum foil.
2. In a large bowl, combine the ground beef, egg, flaxseed meal,
Mozzarella, unsweetened tomato purée, ½ tablespoon of Italian
seasoning, ½ teaspoon of garlic powder, and ½ teaspoon of sea salt.
Mix the ingredients until well combined.
3. Make the meatballs by shaping 1 heaping tablespoon of the ground
beef mixture into a meatball. Repeat with the remaining mixture
and then transfer the meatballs to the prepared baking sheet.
4. Place the meatballs in the oven and bake for 15 minutes. When the
baking time is complete, remove from the oven and set aside.
5. Select Sauté mode of the Instant Pot. Once the pot is hot, add the
olive oil, garlic, onion, and pancetta. Sauté for 2 minutes or until
the garlic becomes fragrant and the onions begin to soften.
6. Add the yellow squash, zucchini, and turnips to the pot. Sauté for 3
more minutes.
7. Add the beef broth, diced tomatoes, black pepper, and remaining
garlic powder, sea salt, and Italian seasoning to the pot. Stir to
combine and then add the meatballs.
8. Lock the lid. Select Manual mode and set cooking time for 15
minutes on High Pressure.
9. When cooking is complete, allow the pressure to release naturally
for 10 minutes and then release the remaining pressure.
10.
Open the lid and gently stir the soup. Ladle into serving bowls and
top with Parmesan. Serve hot.
Per Serving
calories: 373 | fat: 18.8g | protein: 34.7g | carbs: 15.0g | net carbs:
11.3g | fiber: 3.7g
1. Put all ingredients in the Instant Pot. Stir to mix well. Close the lid.
2. Set Manual mode and set cooking time for 50 minutes on High
Pressure.
3. When timer beeps, use a natural pressure release for 15 minutes,
then release the remaining pressure and open the lid.
4. Strain the cooked mixture and shred the meat. Serve the beef broth
with the shredded beef.
Per Serving
calories: 303 | fat: 23.1g | protein: 22.1g | carbs: 0.5g | net carbs:
0.3g | fiber: 0.2g
Per Serving
calories: 142 | fat: 9.4g | protein: 10.1g | carbs: 4.8g | net carbs: 3.7g
| fiber: 1.1g
3 tablespoons butter
2 stalks celery, diced
½ yellow onion, diced
3 garlic cloves, minced
3½ cups chicken stock
4 cups chopped fresh broccoli florets
3 ounces (85 g) block-style cream cheese, softened and cubed
½ teaspoon ground nutmeg
½ teaspoon sea salt
1 teaspoon ground black pepper
3 cups shredded Cheddar cheese
½ cup shredded Monterey Jack cheese
2 cups heavy cream
4 slices cooked bacon, crumbled
1 tablespoon finely chopped chives
Directions:
1. Select Sauté mode. Once the Instant Pot is hot, add the butter and
heat until the butter is melted.
2. Add the celery, onions, and garlic. Continue sautéing for 5 minutes
or until the vegetables are softened.
3. Add the chicken stock and broccoli florets to the pot. Bring the
liquid to a boil.
4. Lock the lid,. Select Manual mode and set cooking time for 5
minutes on High Pressure.
5. When cooking is complete, allow the pressure to release naturally
for 10 minutes and then release the remaining pressure.
6. Open the lid and add the cream cheese, nutmeg, sea salt, and black
pepper. Stir to combine.
7. Select Sauté mode. Bring the soup to a boil and then slowly stir in
the Cheddar and Jack cheeses. Once the cheese has melted, stir in
the heavy cream.
8. Ladle the soup into serving bowls and top with bacon and chives.
Serve hot.
Per Serving
calories: 681 | fat: 59.0g | protein: 27.4g | carbs: 11.6g | net carbs:
10.3g | fiber: 1.3g
1. Put broccoli, coconut cream, tomato purée, and beef broth in the
Instant Pot. Sprinkle with chili flakes and stir to mix well.
2. Close the lid and select Manual mode. Set cooking time for 8
minutes on High Pressure.
3. When timer beeps, make a quick pressure release and open the lid.
4. Add the feta cheese and stir the soup on Sauté mode for 5 minutes
or until the cheese melt.
5. Serve immediately.
Per Serving
calories: 229 | fat: 17.7g | protein: 12.3g | carbs: 6.1g | net carbs:
4.8g | fiber: 1.3g
1. Place the chopped celery stalk, coconut milk, salt, white pepper,
water, and Mozzarella in the Instant Pot. Stir to mix well.
2. Set the Manual mode and set timer for 7 minutes on High Pressure.
3. When timer beeps, use a quick pressure release and open the lid.
4. Transfer the soup on the bowls. Stir in the chicken and Buffalo
sauce. Serve warm.
Per Serving
calories: 287 | fat: 14.8g | protein: 33.5g | carbs: 4.3g | net carbs:
2.8g | fiber: 1.5g
1 teaspoon butter
½ cup shredded white cabbage
½ teaspoon ground coriander
½ teaspoon salt
½ teaspoon chili flakes
2 cups chicken broth
½ cup ground pork
Directions:
Per Serving
calories: 350 | fat: 23.9g | protein: 30.2g | carbs: 1.3g | net carbs:
1.0g | fiber: 0.3g
Per Serving
calories: 247 | fat: 10.4g | protein: 30.2g | carbs: 8.3g | net carbs:
6.1g | fiber: 2.2g
Per Serving
calories: 244 | fat: 20.7g | protein: 10.2g | carbs: 6.9g | net carbs:
4.3g | fiber: 2.6g
2 cups water
6 ounces (170 g) chicken fillet, chopped
1 teaspoon salt
2 ounces (57 g) zucchini, spiralized
1 tablespoon coconut aminos
Directions:
1. Pour water in the Instant Pot. Add chopped chicken fillet and salt.
Close the lid.
2. Select Manual mode and set cooking time for 15 minutes on High
Pressure.
3. When cooking is complete, perform a natural pressure release for
10 minutes, then release any remaining pressure. Open the lid.
4. Fold in the zoodles and coconut aminos.
5. Leave the soup for 10 minutes to rest. Serve warm.
Per Serving
calories: 175 | fat: 6.3g | protein: 24.8g | carbs: 4.5g | net carbs: 1.5g
| fiber: 3.0g
Per Serving
calories: 257 | fat: 10.2g | protein: 34.5g | carbs: 4.0g | net carbs:
3.8g | fiber: 0.2g
Per Serving
calories: 261 | fat: 12.3g | protein: 33.2g | carbs: 2.2g | net carbs:
1.9g | fiber: 0.3g
Per Serving
calories: 230 | fat: 10.6g | protein: 27.6g | carbs: 4.5g | net carbs:
1.9g | fiber: 2.6g
1. In a mixing bowl, mix the lemon zest, coconut cream, and curry
paste.
2. Combine the chopped chicken thighs, leek, and curry paste mixture
in the Instant Pot. Pour in the the water
3. Close the lid and select Manual mode. Set cooking time for 12
minutes on High Pressure.
4. When timer beeps, use a quick pressure release and open the lid.
5. Transfer the stew in bowls and serve.
Per Serving
calories: 145 | fat: 4.6g | protein: 20.4g | carbs: 4.7g | net carbs: 4.1g
| fiber: 0.6g
Cod Stew
Prep time: 10 minutes | Cook time: 20 minutes | Serves 4
Ingredients:
Per Serving
calories: 87 | fat: 1.9g | protein: 13.9g | carbs: 3.0g | net carbs: 1.8g |
fiber: 1.2g
Cordon Blue Ham Soup
Prep time: 15 minutes | Cook time: 6 minutes | Serves 4
Ingredients:
1. Put all ingredients in the Instant Pot and stir to mix well.
2. Close the lid and select Manual mode. Set cooking time for 6
minutes at High Pressure.
3. When timer beeps, use a natural pressure release for 10 minutes,
then release any remaining pressure. Open the lid.
4. Ladle the soup into the bowls. Serve warm.
Per Serving
calories: 196 | fat: 10.1g | protein: 20.3g | carbs: 5.3g | net carbs:
4.1g | fiber: 1.2g
1. Sauté the chopped asparagus, scallions, and olive oil in the Instant
Pot on Sauté mode for 7 minutes.
2. Add cayenne pepper, salt, and coconut milk
3. Select Manual mode and set cooking time for 10 minutes on High
Pressure.
4. When timer beeps, make a quick pressure release and open the lid.
5. Blend the soup until creamy. Serve warm.
Per Serving
calories: 300 | fat: 29.9g | protein: 3.9g | carbs: 9.6g | net carbs: 5.6g
| fiber: 4.0g
1. Pour the chicken broth into the pot. Add the bacon, onion, salt, and
pepper. Stir to combine. Place the large florets in the pot.
2. Close the lid. Select Manual mode and set cooking time for 25
minutes on High Pressure.
3. When timer beeps, perform a quick pressure release. Open the lid.
4. Use a potato masher to break the cauliflower apart into little pieces.
5. Stir in the cream cheese and heavy cream. Serve warm.
Per Serving
calories: 328 | fat: 24.6g | protein: 16.3g | carbs: 9.1g | net carbs:
6.4g | fiber: 2.7g
1. Heat the the coconut oil in the Instant Pot on Sauté mode.
2. Add the ground beef and sprinkle with taco seasonings. Stir well
and cook the meat on Sauté mode for 5 minutes.
3. Add crushed tomatoes, cream cheese, bell pepper, garlic clove, and
beef broth.
4. Close the lid and select Manual mode. Set cooking time for 15
minutes on High Pressure.
5. When cooking is complete, perform a natural pressure release for
10 minutes and open the lid.
6. Ladle the soup and serve.
Per Serving
calories: 117 | fat: 7.1g | protein: 8.6g | carbs: 4.4g | net carbs: 3.4g |
fiber: 1.0g
1. Pour the coconut milk in the Instant Pot, then add celery stalk in the
Instant Pot. Sprinkle with paprika and salt.
2. Lock the lid. Press the Manual button and set the timer for 3
minutes on High Pressure.
3. When timer beeps, use a naturally pressure release for 5 minutes,
then release any remaining pressure. Open the lid.
4. Top the chowder with fried pancetta. Serve warm.
Per Serving
calories: 392 | fat: 35.0g | protein: 16.0g | carbs: 5.6g | net carbs:
3.4g | fiber: 2.2g
Per Serving
calories: 134 | fat: 2.9g | protein: 24.4g | carbs: 1.1g | net carbs: 0.8g
| fiber: 0.3g
Per Serving
calories: 387 | fat: 30.2g | protein: 22.3g | carbs: 5.5g | net carbs:
4.2g | fiber: 1.3g
1. Pour chicken broth in the Instant Pot. Add the salt and bring to a
boil on Sauté mode.
2. Add beaten eggs and stir the mix well. Add dill and Sauté for 5
minutes.
3. Serve immediately.
Per Serving
calories: 74 | fat: 3.6g | protein: 7.9g | carbs: 2.0g | net carbs: 1.8g |
fiber: 0.2g
Flu-Fighter Spinach and Mushroom Soup
Prep time: 10 minutes | Cook time: 15 minutes | Serves 4
Ingredients:
1. Put all ingredients in the Instant Pot and close the lid. Stir to mix
well.
2. Set the Manual mode and set cooking time for 15 minutes on High
Pressure.
3. When timer beeps, make a quick pressure release. Open the lid.
4. Blend the soup with an immersion blender until smooth.
5. Serve warm.
Per Serving
calories: 228 | fat: 19.9g | protein: 8.5g | carbs: 6.6g | net carbs: 4.3g
| fiber: 2.3g
1. Heat the olive oil in the Instant Pot on Sauté mode for 2 minutes
and add the garlic. Sauté for 2 minutes or until fragrant.
2. Add cauliflower, kale, chives, sea salt, and beef broth.
3. Close the lid. Select Manual mode and set cooking time for 5
minutes on High Pressure.
4. When timer beeps, use a quick pressure release and open the lid.
5. Ladle the soup into the bowls. Serve warm.
Per Serving
calories: 80 | fat: 4.5g | protein: 6.5g | carbs: 2.3g | net carbs: 1.8g |
fiber: 0.5g
Per Serving
calories: 313 | fat: 15.9g | protein: 35.6g | carbs: 8.9g | net carbs:
6.2g | fiber: 2.7g
1. Heat the olive oil on Sauté mode for 2 minutes or until shimmering.
2. Add the chopped lamb shank, turnip, and dried rosemary. Sprinkle
with salt. Sauté the ingredients for 5 minutes.
3. Pour in the unsweetened tomato purée and water. Close the lid and
set to Manual mode. Set cooking time for 15 minutes on High
Pressure.
4. When timer beeps, use a natural pressure release for 5 minutes, then
release any remaining pressure. Open the lid.
5. Serve warm.
Per Serving
calories: 185 | fat: 7.7g | protein: 25.8g | carbs: 1.9g | net carbs: 1.3g
| fiber: 0.6g
2 cups kale
1 teaspoon almond butter
1 tablespoon fresh cilantro
½ cup ground chicken
1 teaspoon curry paste
½ cup heavy cream
1 cup chicken stock
½ teaspoon salt
Directions:
Per Serving
calories: 183 | fat: 13.3g | protein: 9.9g | carbs: 7.0g | net carbs: 5.8g
| fiber: 1.2g
Per Serving
calories: 169 | fat: 6.0g | protein: 21.0g | carbs: 6.8g | net carbs: 5.5g
| fiber: 1.3g
4 tablespoons butter
7 ounces (198 g) leek, chopped
½ teaspoon salt
1 teaspoon Italian seasonings
2 cups chicken broth
2 ounces (57 g) Monterey Jack cheese, shredded
Directions:
1. Heat the butter in the Instant Pot for 4 minutes or until melted.
2. Add the chopped leek, salt, and Italian seasonings.
3. Sauté the leek on Sauté mode for 5 minutes.
4. Pour in the chicken broth and close the lid.
5. Select Manual mode and set cooking time for 10 minutes on High
Pressure.
6. When timer beeps, use a quick pressure release. Open the lid.
7. Add the shredded cheese and stir until the cheese is melted.
8. Serve immediately.
Per Serving
calories: 208 | fat: 17.0g | protein: 6.8g | carbs: 7.7g | net carbs: 6.8g
| fiber: 0.9g
1. Select the Instant Pot on Sauté mode and add the olive oil. Once the
oil is hot, add the chicken and sauté for 3 minutes per side or until
browned.
2. Add the garlic, onions, and jalapeños to the pot. Continue sautéing
or until the vegetables are softened.
3. Add the diced tomatoes, chicken broth, lime juice, sea salt, chili
powder, garlic powder, and black pepper. Stir to combine.
4. Lock the lid. Select Manual mode and set cooking time for 20
minutes on High Pressure.
5. When cooking is complete, allow the pressure to release naturally
for 15 minutes and then release the remaining pressure.
6. Open the lid and ladle the soup into serving bowls. Top each
serving with equal amounts of the avocado and pepper Jack cheese.
Serve hot.
Per Serving
calories: 337 | fat: 16.8g | protein: 13.6g | carbs: 28.5g | net carbs:
23.5g | fiber: 5.0g
Per Serving
calories: 289 | fat: 23.2g | protein: 17.7g | carbs: 2.5g | net carbs:
2.3g | fiber: 0.2g
1. Set the Instant Pot to Sauté mode and add the butter. When butter
melts, add the mushrooms and sauté for about 8 minutes or until
soft.
2. Add the cream cheese to the pot and stir until it is melted. Stir in the
sage, thyme, mustard, garlic powder, salt, and black pepper, then
mix in the bone broth, water, and artichoke hearts.
3. Secure the lid. Press the Manual button and set cooking time for 5
minutes on High Pressure.
4. When timer beeps, allow the pressure to release naturally for 5
minutes, then release any remaining pressure. Open the lid.
5. Stir in the baby spinach and secure the lid. Allow the spinach to
cook for 2 minutes in the soup on Keep Warm / Cancel. Open the
lid and stir.
6. Use an immersion blender to blend the soup until smooth and
creamy. Stir in the cream.
7. To serve, ladle the soup into bowls and sprinkle with Parmesan
cheese. Serve hot.
Per Serving
calories: 261 | fat: 19.7g | protein: 10.5g | carbs: 13.2g | net carbs:
9.8g | fiber: 3.4g
Per Serving
calories: 234 | fat: 20.0g | protein: 11.8g | carbs: 1.7g | net carbs:
1.3g | fiber: 0.4g
1. Put all ingredients in the Instant Pot and stir to mix with a spatula.
2. Seal the lid. Set Manual mode and set cooking time for 20 minutes
on High Pressure.
3. When cooking is complete, use a natural pressure release for 15
minutes, then release any remaining pressure. Open the lid.
4. Serve warm.
Per Serving
calories: 137 | fat: 5.5g | protein: 20.1g | carbs: 0.9g | net carbs: 0.6g
| fiber: 0.3g
1. In the Instant Pot, put the pork, mushrooms, broth, coconut aminos,
white vinegar, rice vinegar, xanthan gum, salt, pepper, and water.
2. Lock the lid. Select Soup mode. Set cooking time for 10 minutes at
High Pressure.
3. When cooking is complete, let the pressure release naturally for 10
minutes, then release any remaining pressure. Unlock the lid.
4. Turn the Instant Pot on Sauté mode and keep the soup hot.
5. Remove the mushrooms to a cutting board with tongs. Cut into thin
slices, then stir them back into the soup.
6. Slowly pour in the eggs. Mix the eggs three times around with
chopsticks. Cover the pot and cook for about 1 minute, then serve.
Per Serving
calories: 251 | fat: 15.0g | protein: 19.0g | carbs: 10.0g | net carbs:
10.0g | fiber: 0g
Per Serving
calories: 316 | fat: 23.4g | protein: 23.4g | carbs: 1.6g | net carbs:
1.4g | fiber: 0.2g
1. Select the Instant Pot on Sauté mode. Once the pot is hot, add the
olive oil and ground beef and sauté for 6 minutes or until the beef is
browned.
2. Add the onions and garlic to the pot. Sauté for 3 minutes or until
the garlic becomes fragrant and the onions is softened.
3. Add the zucchini, cauliflower, diced tomatoes (with canning
liquid), chili powder, coriander powder, unsweetened tomato purée,
cumin, sea salt, paprika, cayenne pepper, garlic powder, and water
to the pot. Stir to combine.
4. Lock the lid. Select Manual mode and set cooking time for 25
minutes on High Pressure.
5. When cooking is complete, allow the pressure to release naturally
for 10 minutes and then release the remaining pressure.
6. Open the lid and stir. Ladle the chili into serving bowls and top
each serving with 2 tablespoons avocado, 2 tablespoons Cheddar
cheese, and ½ tablespoon sour cream. Serve hot.
Per Serving
calories: 651 | fat: 42.7g | protein: 48.3g | carbs: 24.0g | net carbs:
15.5g | fiber: 8.5g
1. Set the Instant Pot to Sauté mode. When hot, add the oil and swirl
to coat the bottom.
2. Add the sliced sausage and sauté for 4 minutes or until browned.
3. Add the onion and garlic and sauté for 3 minutes or until the onions
are translucent and the garlic turns golden.
4. Stir in the mushrooms, rutabaga, kale, broth, vinegar, pepper flakes,
salt, and black pepper.
5. Secure the lid. Press the Manual button and set cooking time for 8
minutes on High Pressure.
6. When timer beeps, use a quick pressure release. Open the lid and
stir in the milk.
7. Allow the soup to rest for 3 minutes on Keep Warm / Cancel before
ladling into serving bowls and serving hot.
Per Serving
calories: 315 | fat: 26.0g | protein: 10.8g | carbs: 12.5g | net carbs:
9.0g | fiber: 3.5g
Per Serving
calories: 479 | fat: 37.9g | protein: 30.8g | carbs: 9.6g | net carbs:
5.8g | fiber: 3.8g
Per Serving
calories: 286 | fat: 17.8g | protein: 25.1g | carbs: 6.6g | net carbs:
5.4g | fiber: 1.2g
Per Serving
calories: 343 | fat: 13.7g | protein: 47.8g | carbs: 4.7g | net carbs:
3.5g | fiber: 1.2g
1. In a large bowl, toss the pork with the garlic powder, cumin, salt,
and pepper. Allow it to sit for 20 minutes.
2. Set the Instant Pot to Sauté mode and heat the butter. When it is hot,
add the pork shoulder and let brown for 4 minutes, then flip and
brown another 4 minutes.
3. Meanwhile, in a bowl, whisk together the pumpkin purée and water.
4. Add the bone broth to the pot. Stir in the pumpkin mixture, onion,
chilies, and jalapeño.
5. Secure the lid. Press the Manual button and set cooking time for 30
minutes on High Pressure.
6. When timer beeps, allow the pressure to release naturally for 10
minutes, then release any remaining pressure. Open the lid.
7. Stir in the chard and cook on Keep Warm / Cancel for 3 minutes or
until wilted.
8. Ladle the soup into bowls. Serve hot.
Per Serving
calories: 456 | fat: 23.4g | protein: 44.7g | carbs: 20.3g | net carbs:
13.8g | fiber: 6.5g
Per Serving
calories: 58 | fat: 1.7g | protein: 6.9g | carbs: 4.5g | net carbs: 3.2g |
fiber: 1.3g
1. Preheat the Instant Pot on Sauté mode. Add the oil and heat until
shimmering.
2. Add the onions and garlic. Sauté for 30 seconds and add the ground
beef.
3. Break up the ground beef with two forks and brown for 4 minutes.
4. Meanwhile, put the tomatoes and chipotle chiles with adobo sauce
in a food processor and purée until smooth.
5. In a small bowl, combine the chili powder, cumin, salt, and
oregano. When the ground beef is browned, add the chili powder
mixture and cook for 30 seconds.
6. Add the tomato and chipotle mixture to the Instant Pot.
7. Lock the lid. Select Manual mode. Set cooking time for 10 minutes
on High Pressure.
8. When cooking is complete, let the pressure release naturally for 10
minutes, then release any remaining pressure. Unlock the lid.
9. Mix well and serve.
Per Serving
calories: 433 | fat: 33.0g | protein: 21.0g | carbs: 13.0g | net carbs:
7.0g | fiber: 6.0g
Per Serving
calories: 237 | fat: 20.0g | protein: 9.1g | carbs: 8.5g | net carbs: 6.3g
| fiber: 2.2g
1. Mix the ground beef, dried oregano, chili powder, avocado oil, and
scallions in the Instant Pot and cook on Sauté mode for 10 minutes.
2. Add water and crushed tomatoes. Stir the mixture with a spatula
until homogenous.
3. Close the lid and select Manual mode. Set cooking time for 15
minutes on High Pressure.
4. When timer beeps, make a quick pressure release. Open the lid.
5. Serve warm.
Per Serving
calories: 94 | fat: 4.6g | protein: 8.0g | carbs: 5.6g | net carbs: 3.2g |
fiber: 2.4g
Turnip Soup
Prep time: 15 minutes | Cook time: 15 minutes | Serves 4
Ingredients:
3 turnips, chopped
2 ounces (57 g) bell pepper, chopped
2 ounces (57 g) celery, chopped
1 teaspoon ground turmeric
2 cups coconut milk
1 teaspoon ginger paste
1 teaspoon minced garlic
1 cup beef broth
Directions:
1. Place all ingredients in the Instant Pot and stir to mix well.
2. Close the lid; set Manual mode and set cooking time for 15 minutes
at High Pressure.
3. When timer beeps, use a natural pressure release for 10 minutes and
open the lid.
4. Ladle the soup into the serving bowls. Serve warm.
Per Serving
calories: 255 | fat: 23.2g | protein: 4.0g | carbs: 11.4g | net carbs:
7.8g | fiber: 3.6g
Per Serving
calories: 324 | fat: 25.5g | protein: 16.7g | carbs: 6.7g | net carbs:
5.6g | fiber: 1.1g
1. Heat the cream in a pan over medium-high heat until hot, about 2
minutes.
2. Place the egg yolks, Swerve, and vanilla seeds in a blender and
blend until smooth.
3. While the blender is running, slowly pour in the hot cream. Taste
and adjust the sweetness to your liking.
4. Scoop the mixture into four ramekins with a spatula. Cover the
ramekins with aluminum foil.
5. Add the water to the Instant Pot and insert a trivet. Place the
ramekins on the trivet.
6. Lock the lid. Select the Manual mode and set the cooking time for 7
minutes at High Pressure.
7. When the timer beeps, perform a quick pressure release. Carefully
remove the lid.
8. Keep the ramekins covered with the foil and place in the
refrigerator for about 2 hours until completely chilled.
9. Sprinkle 1 teaspoon of Swerve on top of each crème brûlée. Use the
oven broiler to melt the sweetener.
10.
Allow the topping to cool in the fridge for 5 minutes before
serving.
Per Serving
calories: 138 | fat: 13.4g | protein: 2.0g | carbs: 2.3g | net carbs: 2.3g
| fiber: 0g
Cooking spray
Torte:
1. Line a baking pan with parchment paper and spray with cooking
spray. Set aside.
2. Make the torte: In the bowl of a stand mixer, place the Swerve,
butter, and extract and blend for 8 to 10 minutes until well
combined. Scrape down the sides of the bowl as needed.
3. Add the egg yolks and continue to blend until fully combined. Add
the almond flour and mix until smooth, then stir in the ricotta and
lemon juice.
4. Whisk the egg whites in a separate medium bowl until stiff peaks
form. Add the whites to the batter and stir well. Pour the batter into
the prepared pan and smooth the top.
5. Place a trivet in the bottom of your Instant Pot and pour in the
water. Use a foil sling to lower the baking pan onto the trivet. Tuck
in the sides of the sling.
6. Seal the lid, press Pressure Cook or Manual, and set the timer for
30 minutes. Once finished, let the pressure release naturally.
7. Lock the lid. Select the Manual mode and set the cooking time for
30 minutes at High Pressure.
8. When the timer beeps, perform a natural pressure release for 10
minutes. Carefully remove the lid.
9. Use the foil sling to lift the pan out of the Instant Pot. Place the
torte in the fridge for 40 minutes to chill before glazing.
10.
Meanwhile, make the glaze: Place the butter in a large pan over
high heat and cook for about 5 minutes until brown, stirring
occasionally. Remove from the heat. While stirring the browned
butter, add the Swerve.
11.
Carefully add the lemon juice and cream cheese to the butter
mixture. Allow the glaze to cool for a few minutes, or until it starts
to thicken.
12.
Transfer the chilled torte to a serving plate. Pour the glaze over the
torte and return it to the fridge to chill for an additional 30 minutes.
13.
Scatter the lemon zest on top of the torte and arrange the lemon
slices on the plate around the torte.
14.
Serve.
Per Serving
calories: 367 | fat: 32.8g | protein: 11.5g | carbs: 10.0g | net carbs:
7.0g | fiber: 3.0g
Special Equipment:
Per Serving
calories: 200 | fat: 18.5g | protein: 2.7g | carbs: 6.3g | net carbs: 3.9g
| fiber: 2.4g
Deconstructed Tiramisu
Prep time: 5 minutes | Cook time: 9 minutes | Serves 4
Ingredients:
1. Heat the cream in a pan over medium-high heat until hot, about 2
minutes.
2. Place the egg yolks, coffee, sweetener, rum extract, cocoa powder,
and salt in a blender and blend until smooth.
3. While the blender is running, slowly pour in the hot cream. Taste
and adjust the sweetness to your liking. Add more cocoa powder, if
desired.
4. Scoop the mixture into four ramekins with a spatula. Cover the
ramekins with aluminum foil.
5. Place a trivet in the bottom of the Instant Pot and pour in the water.
Place the ramekins on the trivet.
6. Lock the lid. Select the Manual mode and set the cooking time for 7
minutes at High Pressure.
7. When the timer beeps, use a quick pressure release. Carefully
remove the lid.
8. Keep the ramekins covered with the foil and place in the
refrigerator for about 2 hours until completely chilled.
9. Sprinkle 1 teaspoon of Swerve on top of each tiramisu. Use the
oven broiler to melt the sweetener.
10.
Put in the fridge to chill the topping, about 20 minutes.
11.
Serve.
Per Serving
calories: 139 | fat: 13.4g | protein: 2.1g | carbs: 2.6g | net carbs: 2.5g
| fiber: 0.1g
Per Serving
calories: 363 | fat: 34.2g | protein: 7.0g | carbs: 7.6g | net carbs: 6.4g
| fiber: 1.2g
Cocoa Custard
Prep time: 5 minutes | Cook time: 7 minutes | Serves 4
Ingredients:
calories: 269 | fat: 26.9g | protein: 4.1g | carbs: 3.8g | net carbs: 3.6g
| fiber: 0.2g
1. Heat the cream in a pan over medium-high heat until hot, about 2
minutes.
2. Place the remaining ingredients except the water in a medium bowl
and stir until smooth.
3. Slowly pour in the hot cream while stirring. Taste and adjust the
sweetness to your liking. Scoop the mixture into four ramekins with
a spatula. Cover the ramekins with aluminum foil.
4. Place a trivet in the Instant Pot and pour in the water. Place the
ramekins on the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure.
6. When the timer beeps, use a quick pressure release. Carefully
remove the lid.
7. Remove the foil and set the foil aside. Let the pots de crème cool
for 15 minutes. Cover the ramekins with the foil again and place in
the refrigerator to chill completely, about 2 hours.
8. Serve.
Per Serving
calories: 289 | fat: 27.1g | protein: 7.6g | carbs: 4.0g | net carbs: 3.9g
| fiber: 0.1g
Per Serving
calories: 328 | fat: 27.5g | protein: 8.4g | carbs: 11.7g | net carbs:
7.2g | fiber: 4.5g
1. In a large bowl, stir together the almond flour, baking soda, salt,
and spices. In another large bowl, add the eggs, pumpkin,
sweetener, and butter and stir until smooth. Pour the wet ingredients
into the dry ingredients and stir well.
2. Grease a 6-cup Bundt pan. Pour the batter into the prepared pan and
cover with a paper towel and then with aluminum foil.
3. Place a trivet in the bottom of the Instant Pot and pour in 2 cups of
cold water. Place the Bundt pan on the trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for
35 minutes at High Pressure.
5. When the timer beeps, use a natural pressure release for 10 minutes.
Carefully remove the lid.
6. Let the cake cool in the pot for 10 minutes before removing.
7. While the cake is cooling, make the glaze: In a small bowl, mix the
butter and sweetener together. Spoon the glaze over the warm cake.
8. Allow to cool for 5 minutes before slicing and serving.
Per Serving
calories: 332 | fat: 21.9g | protein: 6.8g | carbs: 27.4g | net carbs:
26.2g | fiber: 1.2g
2½ cups Swerve
1¾ cups unsweetened almond milk
1½ cups almond butter
8 ounces (227 g) unsweetened baking chocolate, finely chopped
1 teaspoon almond or vanilla extract
¼ teaspoon fine sea salt
Directions:
Per Serving
calories: 139 | fat: 11.1g | protein: 3.8g | carbs: 7.5g | net carbs: 4.9g
| fiber: 2.6g
Per Serving
calories: 371 | fat: 34.4g | protein: 8.7g | carbs: 8.0g | net carbs: 7.9g
| fiber: 0.1g
6 large eggs
1 cup full-fat coconut milk
¾ cup (1½ sticks) unsalted butter (or butter-flavored coconut oil for
dairy-free), melted
½ cup Swerve
2 teaspoons ground cinnamon
1 cup coconut flour
1 teaspoon fine sea salt
1 teaspoon baking powder
1 cup shredded zucchini
3 teaspoons vanilla extract
Maple Glaze:
1. Whisk the eggs with a hand mixer until light and foamy in large
bowl. Stir in the coconut milk, melted butter, sweetener, and
cinnamon.
2. In another large bowl, stir together the coconut flour, salt, and
baking powder. Add the dry ingredients to the wet ingredients and
stir well, then fold in the shredded zucchini and extract and stir
again.
3. Grease a 6-cup Bundt pan. Pour the batter into the prepared pan and
cover the pan with a paper towel and then with aluminum foil.
4. Place a trivet in the bottom of the Instant Pot and pour in 2 cups of
cold water. Place the Bundt pan on the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for
35 minutes at High Pressure.
6. When the timer beeps, use a natural pressure release for 10 minutes.
Carefully remove the lid.
7. Let the cake cool in the pot for 10 minutes before removing.
8. Chill the cake in the fridge or freezer before removing from the
Bundt pan, about 1 hour.
9. While the cake is cooling, make the glaze: Place the butter in a
large pan over high heat and cook for about 5 minutes until brown,
stirring occasionally.
10.
Remove from the heat. While stirring the browned butter,
vigorously, add the sweetener.
11.
Carefully add the cream cheese and maple extract to the butter
mixture. Allow the glaze to cool for a few minutes, or until it starts
to thicken.
12.
Transfer the chilled cake to a serving plate and drizzle the glaze
over the top. Sprinkle with the walnuts while the glaze is still wet.
13.
Place the cake in the fridge to chill completely for an additional 30
minutes before serving.
Per Serving
calories: 378 | fat: 30.1g | protein: 9.8g | carbs: 17.4g | net carbs:
15.9g | fiber: 1.5g
Per Serving
calories: 585 | fat: 53.8g | protein: 12.2g | carbs: 14.9g | net carbs:
10.8g | fiber: 4.1g
1 large egg
4 tablespoons unsweetened raw cocoa powder
2 tablespoons blanched almond flour
2 tablespoons Swerve
2 tablespoons full-fat heavy cream
1 teaspoon vanilla extract
½ teaspoon baking powder
Pinch of sea salt
2 ounces (57 g) dark chocolate (at least 80% cacao), cut into chunks
½ cup water
Directions:
1. In a small mixing bowl, beat the egg and add the cocoa powder,
almond flour, Swerve, heavy cream, vanilla extract, baking powder
and sea salt.
2. Transfer half of the batter into a small oven-proof bowl, add the
dark chocolate pieces and then the rest of the batter. Loosely cover
with aluminum foil.
3. Put the water in the Instant Pot and place the trivet inside. Place the
bowl on the trivet.
4. Close the lid. Select on Manual mode and set the timer for 5
minutes on High pressure.
5. When timer beeps, use a natural pressure release for 5 minutes, then
release any remaining pressure and open the lid.
6. Remove the bowl, uncover, and serve immediately.
Per Serving
calories: 287 | fat: 23.8g | protein: 17.2g | carbs: 8.0g | net carbs:
1.9g | fiber: 6.1g
1 tablespoon butter
1¼ cups pine nuts
1¼ cups full-fat heavy cream
2 large eggs
1 teaspoon vanilla extract
1 cup Swerve, reserve 1 tablespoon
1 c water
1 cup full-fat heavy whipping cream
Directions:
1. Butter the bottom and the side of a pie pan and set aside.
2. In a food processor, blend the pine nuts and heavy cream. Add the
eggs, vanilla extract and Swerve and pulse a few times to
incorporate.
3. Pour the batter into the pan and loosely cover with aluminum foil.
Pour the water in the Instant Pot and place the trivet inside. Place
the pan on top of the trivet.
4. Close the lid. Select Manual mode and set the timer for 35 minutes
on High pressure.
5. In a small mixing bowl, whisk the heavy whipping cream and 1
tablespoon of Swerve until a soft peak forms.
6. When timer beeps, use a natural pressure release for 15 minutes,
then release any remaining pressure and open the lid.
7. Serve immediately with whipped cream on top.
Per Serving
calories: 184 | fat: 18.8g | protein: 3.0g | carbs: 1.9g | net carbs: 1.8g
| fiber: 0.1g
1. To make the cake: In a large bowl, whisk together the almond flour,
cocoa powder, baking powder, granulated erythritol, and salt.
Whisk well to remove any lumps.
2. Add the eggs and vanilla and mix with a hand mixer until
combined.
3. With the mixer still on low speed, slowly add the melted butter and
mix until well combined.
4. Add the coffee and mix on low speed until the batter is thoroughly
combined. Scrape the sides and bottom of the bowl to make sure
everything is well mixed.
5. Spray the cake pan with cooking spray. Pour the batter into the pan.
Cover tightly with aluminum foil.
6. Add the water to the pot. Place the cake pan on the trivet and
carefully lower then pan into the pot.
7. Close the lid. Select Manual mode and set cooking time for 35
minutes on High Pressure.
8. When timer beeps, use a quick pressure release and open the lid.
9. Carefully remove the cake pan from the pot and place on a wire
rack to cool. Flip the cake onto a plate once it is cool enough to
touch. Cool completely before frosting.
10.
To make the frosting: In a medium bowl, use the mixer to whip the
cream cheese, butter, and vanilla until light and fluffy, 1 to 2
minutes. With the mixer running, slowly add the powdered
erythritol and cocoa powder. Mix until everything is well combined.
11.
Once the cake is completely cooled, spread the frosting on the top
and down the sides.
Per Serving
calories: 475 | fat: 44.2g | protein: 11.0g | carbs: 8.6g | net carbs:
4.2g | fiber: 4.4g
5 egg yolks
5 tablespoons powdered erythritol
1½ cups heavy cream
2 teaspoons vanilla extract
2 cups water
Directions:
1. In a small bowl, use a fork to break up the egg yolks. Stir in the
erythritol.
2. Pour the cream into a small saucepan over medium-low heat and let
it warm up for 3 to 4 minutes. Remove the saucepan from the heat.
3. Temper the egg yolks by slowly adding a small spoonful of the
warm cream, keep whisking. Do these three times to make sure the
egg yolks are fully tempered.
4. Slowly add the tempered eggs to the cream, whisking the whole
time. Add the vanilla and whisk again.
5. Pour the cream mixture into the ramekins. Each ramekin should
have ½ cup liquid. Cover each with aluminum foil.
6. Place the trivet inside the Instant Pot. Add the water. Carefully
place the ramekins on top of the trivet.
7. Close the lid. Select Manual mode and set cooking time for 11
minutes on High Pressure.
8. When timer beeps, use a natural release for 15 minutes, then release
any remaining pressure. Open the lid.
9. Carefully remove a ramekin from the pot. Remove the foil and
check for doneness. The custard should be mostly set with a slightly
jiggly center.
10.
Place all the ramekins in the fridge for 2 hours to chill and set.
Serve chilled.
Per Serving
calories: 229 | fat: 22.2g | protein: 4.4g | carbs: 2.2g | net carbs: 2.2g
| fiber: 0g
Traditional Cheesecake
Prep time: 30 minutes | Cook time: 45 minutes | Serves 8
Ingredients:
For Crust:
Per Serving
calories: 437 | fat: 35.3g | protein: 10.2g | carbs: 6.7g | net carbs:
4.4g | fiber: 2.3g
1. In a large bowl, add the almond flour, cocoa powder, erythritol, and
baking powder. Use a hand mixer on low speed to combine and
smooth out any lumps.
2. Add the eggs and vanilla and mix until well combined.
3. Add the butter and mix on low speed until well combined. Scrape
the bottom and sides of the bowl and mix again if needed. Fold in
the chocolate chips.
4. Grease a baking dish with cooking spray. Pour the batter into the
dish and smooth with a spatula. Cover tightly with aluminum foil.
5. Pour the water into the pot. Place the trivet in the pot and carefully
lower the baking dish onto the trivet.
6. Close the lid. Select Manual mode and set cooking time for 33
minutes on High Pressure.
7. When timer beeps, use a quick pressure release and open the lid.
8. Use the handles to carefully remove the trivet from the pot. Remove
the foil from the dish.
9. Let the brownies cool for 10 minutes before turning out onto a
plate.
Per Serving
calories: 235 | fat: 20.2g | protein: 7.0g | carbs: 6.7g | net carbs: 2.7g
| fiber: 4.0g
Per Serving
calories: 179 | fat: 15.9g | protein: 2.1g | carbs: 2.0g | net carbs: 2.0g
| fiber: 0g
Per Serving
calories: 407 | fat: 35.8g | protein: 10.3g | carbs: 6.8g | net carbs:
4.3g | fiber: 2.5g
Per Serving
calories: 221 | fat: 19.0g | protein: 5.6g | carbs: 4.8g | net carbs: 2.4g
| fiber: 2.4g
5 eggs, beaten
½ cup heavy cream
1 cup almond flour
1 daikon, diced
1 teaspoon ground cinnamon
2 tablespoon erythritol
1 tablespoon butter, melted
1 cup water
Directions:
Per Serving
calories: 66 | fat: 5.7g | protein: 3.1g | carbs: 3.5g | net carbs: 3.0g |
fiber: 0.5g
Per Serving
calories: 89 | fat: 9.2g | protein: 1.3g | carbs: 2.5g | net carbs: 1.5g |
fiber: 1.0g
Coconut Cupcakes
Prep time: 5 minutes | Cook time: 10 minutes | Serves 6
Ingredients:
4 eggs, beaten
4 tablespoons coconut milk
4 tablespoons coconut flour
½ teaspoon vanilla extract
2 tablespoons erythritol
1 teaspoon baking powder
1 cup water
Directions:
Per Serving
calories: 85 | fat: 5.7g | protein: 4.7g | carbs: 9.1g | net carbs: 6.8g |
fiber: 2.3g
¼ cup blueberries
¼ teaspoon baking powder
1 teaspoon apple cider vinegar
4 teaspoons butter, melted
2 eggs, beaten
1 cup coconut flour
2 tablespoons erythritol
1 cup water
Directions:
Per Serving
calories: 94 | fat: 4.4g | protein: 3.5g | carbs: 14.5g | net carbs: 8.3g |
fiber: 6.2g
4 egg whites
4 egg yolks
½ cup erythritol
7 ounces (198 g) heavy whipping cream
3 tablespoons water
1 tablespoon butter
½ teaspoon vanilla extract
1 cup water
Directions:
Per Serving
calories: 268 | fat: 25.7g | protein: 7.5g | carbs: 2.2g | net carbs: 2.2g
| fiber: 0g
6 eggs, beaten
1 cup heavy cream
1 teaspoon vanilla extract
¼ teaspoon ground nutmeg
2 tablespoons erythritol
1 tablespoon coconut flour
1 cup water
Directions:
Per Serving
calories: 208 | fat: 17.8g | protein: 9.3g | carbs: 10.2g | net carbs:
9.3g | fiber: 0.9g
Per Serving
calories: 217 | fat: 19.1g | protein: 3.5g | carbs: 14.1g | net carbs:
8.1g | fiber: 6.0g
Per Serving
calories: 141 | fat: 11.3g | protein: 4.0g | carbs: 6.7g | net carbs: 3.1g
| fiber: 3.6g
Per Serving
calories: 226 | fat: 21.0g | protein: 4.3g | carbs: 8.7g | net carbs: 6.1g
| fiber: 2.6g
1. Pour 1 cup water into the inner pot of the Instant Pot, then insert the
trivet. In a large bowl, combine the chocolate chips, cream cheese,
coconut milk, whipping cream, Swerve, and vanilla. Mix
thoroughly and transfer into well-greased egg bites molds.
2. Place molds on top of the trivet, stacking on top of each other, if
needed. Cover loosely with aluminum foil.
3. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
4. Remove the molds. Freeze for at least 1 hour, then serve. Keep
uneaten bites stored in freezer.
Per Serving
calories: 169 | fat: 15.9g | protein: 2.2g | carbs: 5.6g | net carbs: 4.8g
| fiber: 0.8g
1. With a large spoon, carefully scoop out the cream portion of the
coconut milk, discarding the remaining liquid.
2. In a small bowl, mix the coconut milk with the heavy whipping
cream, vanilla, and Swerve and stir until combined.
3. Set the Instant Pot to Sauté mode and pour in the mixture. Melt
together for 1 minute, stirring thoroughly.
4. Remove cream mixture from the Instant Pot and whip with an
electric mixer, until reaching desired consistency. Refrigerate until
ready to serve.
Per Serving
calories: 219 | fat: 22.7g | protein: 2.1g | carbs: 4.7g | net carbs: 2.8g
| fiber: 1.9g
1. Pour 1 cup water into the inner pot of the Instant Pot, then insert the
trivet. In a large bowl, combine the chocolate chips, coconut oil,
egg, almond flour, vanilla, Swerve, and cheese. Mix thoroughly.
Once mixed, evenly pour this mixture into 6 well-greased, Instant
Pot-friendly ramekins.
2. Place the ramekins on the trivet, and cover each loosely with
aluminum foil.
3. Lock the lid. Select the Manual mode and set the cooking time for
20 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
4. Remove the ramekins. Place in the refrigerator for at least 20
minutes. Let cool, serve, and enjoy!
Per Serving
calories: 188 | fat: 13.9g | protein: 10.1g | carbs: 8.1g | net carbs:
6.7g | fiber: 1.4g
Chocolate Mousse
Prep time: 5 minutes | Cook time: 5 minutes | Serves 5 to 6
Ingredients:
1. Set the Instant Pot to Sauté mode and melt the butter. Add the
chocolate chips, cream cheese, cacao nibs, vanilla, Swerve, and
cocoa powder to the Instant Pot. Stir continuously for 5 minutes.
2. Remove the inner pot from the Instant Pot, and refrigerate for at
least 20 minutes.
3. Whisk to beat the heavy whipping cream, until stiff peaks form.
4. Using a spatula, gently fold the whipped cream into the cooled
chocolate mixture. Serve.
Per Serving
calories: 118 | fat: 10.9g | protein: 1.9g | carbs: 8.2g | net carbs: 5.3g
| fiber: 2.9g
Per Serving
calories: 212 | fat: 18.0g | protein: 6.1g | carbs: 13.0g | net carbs: 7.4g | fiber:
5.6g
1. In a large bowl, mix together the butter, coconut butter, cacao nibs,
chocolate chips, vanilla, salt, and Swerve. Whisk or stir until the
mixture reaches a smooth consistency.
2. Pour 1 cup water into the inner pot of the Instant Pot, and insert the
trivet. Transfer the mixture from the bowl into a well-greased,
Instant Pot-friendly dish.
3. Place the dish onto the trivet, and cover loosely with aluminum foil.
4. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Remove the dish. Once sufficiently cooled, cut into 16 bars, serve,
and enjoy!
Per Serving
calories: 181 | fat: 19.2g | protein: 0.7g | carbs: 4.7g | net carbs: 3.1g
| fiber: 1.6g
1 egg
1 cup almond flour
½ cup sugar-free chocolate chips
¼ teaspoon baking soda
¼ cup unsweetened cocoa powder
Directions:
1. Pour 1 cup water into the inner pot, then insert the trivet. Using an
electric hand mixer, combine egg, almond flour, chocolate chips,
baking soda, and cocoa powder.
2. Transfer batter evenly into 4 well-greased ramekins. Cover with
aluminum foil. Place the ramekins on top of the trivet.
3. Set the lid in place. Select the Manual mode and set the cooking
time for 20 minutes on High Pressure. When the timer goes off, do
a quick pressure release. Carefully open the lid.
4. Remove the ramekins. Let the cakes cool, then serve, and enjoy!
Per Serving
calories: 157 | fat: 11.4g | protein: 5.2g | carbs: 19.7g | net carbs:
13.6g | fiber: 6.1g
1. In a large bowl, mix together almond flour and butter. Add Swerve,
pecans, vanilla, cinnamon, nutmeg, and baking soda, and stir until
an evenly textured dough forms.
2. Add one cup filtered water into the Instant Pot, and insert the trivet.
3. Transfer the mixture from the bowl into a well-greased, Instant Pot-
friendly dish or pan.
4. Place the dish onto the trivet, and cover loosely with aluminum foil.
5. Lock the lid. Select the Manual mode and set the cooking time for
40 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
6. Remove the dish. Once sufficiently cooled, cut into bars and serve.
Per Serving
calories: 146 | fat: 15.5g | protein: 1.5g | carbs: 1.5g | net carbs: 0.5g
| fiber: 1.0g
1. Set the Instant Pot to Sauté mode and melt the butter.
2. Add chocolate chips, shredded coconut and cashews to the Instant
Pot, and cook for 5 minutes, or until the chocolate is melted.
3. Pour mixture into a large bowl and refrigerate until firm. Break into
pieces and serve.
Per Serving
calories: 202 | fat: 17.6g | protein: 3.7g | carbs: 12.0g | net carbs:
9.3g | fiber: 2.7g
1. Set the Instant Pot to Sauté mode and melt the oil.
2. Add the chocolate chips, coconut, coconut butter, and nuts to the
Instant Pot. Cook for 5 minutes, or until the chocolate is melted.
3. Pour mixture into a silicone mini-muffin mold.
4. Refrigerate until firm. Serve. Store leftover fudge in the
refrigerator.
Per Serving
calories: 341 | fat: 35.7g | protein: 2.6g | carbs: 10.1g | net carbs:
7.2g | fiber: 2.9g
1. Set the Instant Pot to the Sauté mode and melt the oil.
2. Stir in the chocolate chips, coconut milk, walnuts, coconut flakes,
butter, and vanilla. Cook for 5 minutes, or until the chocolate is
melted.
3. Remove the inner pot from the Instant Pot and carefully pour the
fudge into a greased, deep glass dish. Smooth the surface with a
spatula so the fudge is evenly distributed in the dish.
4. Freeze until firm, about 30 minutes. Slice into squares and serve.
Per Serving
calories: 151 | fat: 13.3g | protein: 2.8g | carbs: 11.3g | net carbs:
8.1g | fiber: 3.2g
1. Mix the egg, flour, almond butter, baking soda, and Swerve in a
large bowl. Use an electric mixer, until a smooth consistency is
obtained. Pour the mixture evenly into ramekins.
2. Pour 1 cup water into the Instant Pot, then insert the trivet.
3. Cover the ramekins with aluminum foil, and place on top of the
trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for
30 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Remove the mini cakes, and let cool. Serve.
Per Serving
calories: 195 | fat: 17.4g | protein: 6.5g | carbs: 7.0g | net carbs: 3.8g
| fiber: 3.2g
1. Set the Instant Pot to the Sauté mode and melt the oil.
2. Add chocolate chips, pumpkin seeds, and salt to the Instant Pot, and
cook for 5 minutes, or until chocolate is melted.
3. Using a spatula, scrape mixture into a large bowl or a cookie sheet
in a single layer.
4. Refrigerate until firm. Serve. Store leftovers in the refrigerator or
freezer.
Per Serving
calories: 174 | fat: 15.0g | protein: 4.3g | carbs: 12.6g | net carbs:
9.4g | fiber: 3.2g
1. Press the Sauté button on the Instant Pot. Add all ingredients,
stirring very frequently, cook for 5 minutes, or until fudge melts
together smoothly. Do not overcook.
2. Turn off Instant Pot and remove fudge. Cool briefly, then carefully
pour it into a greased, deep glass dish.
3. Place into freezer for 20 minutes. Cut into 12 squares, and serve.
Store leftovers in the refrigerator or freezer.
Per Serving
calories: 97 | fat: 7.8 g | protein: 1.5g | carbs: 10.9g | net carbs: 8.0g |
fiber: 2.9g
6 egg whites
4 teaspoons vanilla extract
1 teaspoon mint extract
½ cup Swerve
¼ cup slivered almonds
¼ cup shredded coconut
2²⁄ ₃ cups heavy whipping cream
½ cup sugar-free chocolate chips
Directions:
Per Serving
calories: 350 | fat: 31.3g | protein: 8.9g | carbs: 13.6g | net carbs:
10.3g | fiber: 3.3g
Per Serving
calories: 327 | fat: 32.9g | protein: 2.9g | carbs: 7.2g | net carbs: 6.7g | fiber:
0.5g
Per Serving
calories: 139 | fat: 11.7g | protein: 4.2g | carbs: 6.1g | net carbs: 4.9g
| fiber: 1.2g
Per Serving
calories: 115 | fat: 8.4g | protein: 3.9g | carbs: 7.4g | net carbs: 5.7g | fiber:
1.7g
1. Start by adding 1½ cups of water and the trivet to your Instant Pot.
2. Blend the cream, water, eggs, Swerve, almond extract, vanilla
extract and almonds in a food processor.
3. Add the remaining ingredients and process for a minute longer.
4. Divide the mixture between four Mason jars; cover your jars with
lids. Lower the jars onto the trivet.
5. Lock the lid. Select the Manual mode and set the cooking time for 7
minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
6. Serve immediately.
Per Serving
calories: 399 | fat: 37.4g | protein: 9.3g | carbs: 9.6g | net carbs: 7.1g
| fiber: 2.5g
6 eggs
1 cup Swerve
1½ cups double cream
½ cup water
3 tablespoons dark rum
Pinch of salt
Pinch of freshly grated nutmeg
¼ teaspoon ground cinnamon
1 teaspoon vanilla extract
Directions:
1. Start by adding the water and the trivet to your Instant Pot.
2. In a mixing bowl, thoroughly combine eggs and Swerve. Add
double cream, water, rum, salt, nutmeg, cinnamon, and vanilla
extract.
3. Pour mixture into a baking dish. Lower the dish onto the trivet.
4. Lock the lid. Select the Manual mode and set the cooking time for
10 minutes on High Pressure. Once the timer goes off, perform a
natural pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
5. Serve well chilled.
Per Serving
calories: 214 | fat: 15.9g | protein: 7.2g | carbs: 6.1g | net carbs: 5.9g
| fiber: 0.2g
Blueberry Porridge
Prep time: 5 minutes | Cook time: 5 minutes | Serves 4
Ingredients:
Per Serving
calories: 323 | fat: 15.1g | protein: 9.1g | carbs:7.5g | net carbs: 5.0g |
fiber: 2.5g
Per Serving
calories: 278 | fat: 19.1g | protein: 7.5g | carbs: 12.1g | net carbs:
8.7g | fiber: 3.4g
Blueberry Cobbler
Prep time: 5 minutes | Cook time: 15 minutes | Serves 6
Ingredients:
Per Serving
calories: 240 | fat: 9.3g | protein: 5.2g | carbs: 4.7g | net carbs: 3.4g |
fiber: 1.3g
¼ cup Swerve
¼ cup almond flour
2 tablespoons coconut oil or unsalted butter, softened
½ teaspoon ground cinnamon
Cake:
½ cup Swerve
3 tablespoons unsweetened almond milk
Directions:
1. Set a trivet in the Instant Pot and pour in 1 cup water. Line a baking
pan with parchment paper.
2. In a small bowl, whisk together all the ingredients for the streusel
topping with a fork.
3. In a medium-sized bowl, stir together all the ingredients for the
cake until thoroughly combined.
4. Scoop half of the batter into the prepared baking pan and sprinkle
half of the streusel topping on top. Repeat with the remaining batter
and topping.
5. Place the baking pan on the trivet in the Instant Pot.
6. Lock the lid, select the Manual mode and set the cooking time for
30 minutes on High Pressure.
7. Meanwhile, whisk together the Swerve and almond milk in a small
bowl until it reaches a runny consistency.
8. When the timer goes off, do a natural pressure release for 10
minutes, then release any remaining pressure. Open the lid.
9. Remove the baking pan from the pot. Let cool in the pan for 10
minutes. Transfer the cake onto a plate and peel off the parchment
paper.
10.
Transfer the cake onto a serving platter. Spoon the glaze over the
top of the cake. Serve immediately.
Per Serving
calories: 238 | fat: 20g | protein: 9.1g | carbs: 9.0g | net carbs: 4.9g |
fiber: 4.1g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Lock the lid, select the Manual mode and set the cooking time for 2
minutes on High Pressure. When the timer goes off, do a natural
pressure release for 10 minutes, then release any remaining
pressure. Open the lid.
3. Stir well and pour the granola onto a sheet of parchment paper to
cool. It will become crispy when completely cool.
4. Serve the granola in bowls.
Per Serving
calories: 491 | fat: 43.7g | protein: 17.1g | carbs: 8.9g | net carbs:
3.8g | fiber: 5.1g
1. Add all the ingredients to the Instant Pot and stir to combine.
2. Lock the lid, select the Manual mode and set the cooking time for 2
minutes on High Pressure. When the timer goes off, do a natural
pressure release for 10 minutes, then release any remaining
pressure. Open the lid.
3. Stir well and pour the mixture onto a sheet lined with parchment
paper to cool. It will be crispy when completely cool.
4. Serve the cereal in bowls.
Per Serving
calories: 282 | fat: 24.0g | protein: 10.1g | carbs: 6.9g | net carbs:
2.8g | fiber: 4.1g
1. Press the Sauté button on the Instant Pot and add the bacon. Sauté
for 4 minutes, or until crisp. Transfer the bacon to a plate lined with
paper towel to drain, leaving the drippings in the pot.
2. Add the mushrooms and diced onions to the pot and sauté for 3
minutes, or until the onions are tender. Remove the mixture from
the pot to a large bowl. Wipe the Instant Pot clean.
3. Set a trivet in the Instant Pot and pour in 1 cup water.
4. In a medium bowl, stir together the eggs, cheese, almond milk,
green onions, salt and pepper. Pour the egg mixture into the bowl
with the mushrooms and onions. Stir to combine. Fold in the
coconut flour. Pour the mixture into a greased round casserole dish.
Spread the cooked bacon on top.
5. Place the casserole dish onto the trivet in the Instant Pot.
6. Lock the lid, select the Manual mode and set the cooking time for
30 minutes on High Pressure. When the timer goes off, do a natural
pressure release for 15 minutes, then release any remaining
pressure. Open the lid.
7. Remove the casserole dish from the Instant Pot.
8. Let cool for 15 to 30 minutes before cutting into 4 pieces. Serve
immediately.
Per Serving
calories: 433 | fat: 29.1g | protein: 32.0g | carbs: 6.9g | net carbs:
4.8g | fiber: 2.1g
Per Serving
calories: 591 | fat: 50.8g | protein: 33.2g | carbs: 2.9g | net carbs:
2.7g | fiber: 0.2g
Pumpkin Pudding
Prep time: 5 minutes | Cook time: 5 minutes | Serves 4
Ingredients:
2 large eggs
4 ounces (113 g) cream cheese, softened
1 cup pumpkin purée
½ cup Swerve
¼ cup heavy cream
1 teaspoon pumpkin pie spice
1 teaspoon ground cinnamon
Directions:
1. Place all the ingredients in a blender and pulse until smooth. Divide
the purée among four ramekins.
2. Set a trivet in the Instant Pot and pour in 1 cup water. Use a foil
sling to lower the ramekins onto the trivet.
3. Close and secure the lid. Select the Manual mode and set the
cooking time for 5 minutes at High Pressure. Once cooking is
complete, do a quick pressure release. Carefully open the lid.
4. Lift the ramekins out of the Instant Pot using the foil sling.
5. Serve warm or chilled.
Per Serving
calories: 201 | fat: 16.9g | protein: 6.0g | carbs: 4.9g | net carbs: 3.8g
| fiber: 1.1g
1. Set the Instant Pot on the Sauté mode and melt 1 tablespoon of the
butter. Add the bacon to the pot and sauté for about 4 minutes, or
until crispy. Using a slotted spoon, transfer the bacon bits to a bowl
and set aside.
2. Add the remaining 1 tablespoon of the butter and shallots to the pot
and sauté for about 2 minutes, or until tender. Add the spinach
leaves and sauté for 1 minute, or until wilted. Season with sea salt
and black pepper and stir. Transfer the spinach to a separate bowl
and set aside.
3. Drain the oil from the pot into a bowl. Pour in the water and put the
trivet inside.
4. With a paper towel, coat four ramekins with the bacon grease. In
each ramekin, place 1 tablespoon of the heavy whipping cream,
reserved bacon bits and sautéed spinach. Crack two eggs without
breaking the yolks in each ramekin. Cover the ramekins with
aluminum foil. Place two ramekins on the trivet and stack the other
two on top.
5. Lock the lid. Select the Manual mode and set the cooking time for 2
minutes at Low Pressure. When the timer goes off, use a natural
pressure release for 5 minutes, then release any remaining pressure.
Carefully open the lid.
6. Carefully take out the ramekins and serve garnished with the
chives.
Per Serving
calories: 320 | fat: 25.8g | protein: 17.2g | carbs: 4.0g | net carbs:
3.9g | fiber: 0.1g
6 large eggs
2 strips cooked bacon, sliced in ¼-inch wide pieces
½ cup Cheddar cheese, divided
¼ teaspoon sea salt
¼ teaspoon black pepper
1 cup water
1 tablespoon chopped fresh flat leaf parsley
Directions:
1. In a small bowl, beat the eggs. Stir in the cooked bacon, ¼ cup of
the cheese, sea salt and pepper. Divide the egg mixture equally
among four ramekins and loosely cover with aluminum foil.
2. Pour the water and place the trivet in the Instant Pot. Place two
ramekins on the trivet and stack the other two on the top.
3. Lock the lid. Select the Manual mode and set the cooking time for 7
minutes at High Pressure. When the timer goes off, use a natural
pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
4. Top each ramekin with the remaining ¼ cup of the cheese. Lock the
lid and melt the cheese for 2 minutes. Garnish with the chopped
parsley and serve immediately.
Per Serving
calories: 168 | fat: 11.8g | protein: 13.2g | carbs: 1.0g | net carbs:
0.9g | fiber: 0.1g
Slow-Cooked Granola with Nuts
Prep time: 5 minutes | Cook time: 2 hours 30 minutes | Serves 10
Ingredients:
Per Serving
calories: 311 | fat: 27.6g | protein: 10.2g | carbs: 10.8g | net carbs:
6.7g | fiber: 4.1g
1. In a small bowl, add 2 cups of the water, the cashews, almonds and
pumpkin seeds. Soak for 30 minutes. Drain the water and set aside.
Reserve a few nuts and pumpkin seeds in a separate bowl to be
used as garnish.
2. Pour the remaining ½ cup of the water into the Instant Pot and add
the soaked nuts mixture, cauliflower and sea salt.
3. Lock the lid. Select the Manual mode and set the cooking time for 5
minutes at High Pressure. When the timer goes off, use a natural
pressure release for 10 minutes, then release any remaining
pressure. Carefully open the lid.
4. Transfer the cauliflower and nuts mixture to a food processor, add
the heavy cream and pulse until smooth.
5. Season with a pinch of sea salt. Garnish with the reserved nuts,
pumpkin seeds, hemp seeds and chia seeds and sprinkle with the
cinnamon. Serve immediately.
Per Serving
calories: 368 | fat: 29.9g | protein: 15.1g | carbs: 15.8g | net carbs:
7.6g | fiber: 8.2g
½ cup water
6 eggs
Directions:
1. Place the trivet in the Instant Pot and pour in the water.
2. Crack each egg into a silicone cup. Carefully place the cups on top
of the trivet.
3. Set the lid in place. Select the Manual mode and set the cooking
time for 5 minutes on High Pressure. When the timer goes off,
perform a quick pressure release. Carefully open the lid.
4. Carefully remove the cups from the pot. Use a spoon to pop the
eggs out of the cups. Serve immediately.
Per Serving
calories: 177 | fat: 4.2g | protein: 31.8g | carbs: 0.7g | net carbs: 0.6g
| fiber: 0.1g
½ cup water
1 pound (454 g) boneless beef sirloin steak
½ teaspoon salt
½ teaspoon black pepper
1 clove garlic, minced
2 tablespoons butter, softened
¼ teaspoon dried rosemary
¼ teaspoon dried parsley
Pinch of dried thyme
Directions:
1. Pour the water into the Instant Pot and put the trivet in the pot.
2. Rub the steak all over with salt and black pepper. Place the steak on
the trivet.
3. In a small bowl, stir together the remaining ingredients. Spread half
of the butter mixture over the steak.
4. Set the lid in place. Select the Manual mode and set the cooking
time for 1 minute on Low Pressure. When the timer goes off,
perform a quick pressure release. Carefully open the lid.
5. Remove the steak from the pot. Top with the remaining half of the
butter mixture. Serve hot.
Per Serving
calories: 426 | fat: 25.1g | protein: 46.8g | carbs: 0.6g | net carbs:
0.4g | fiber: 0.2g
6 eggs
6 tablespoons heavy cream
½ teaspoon salt
½ teaspoon black pepper
1 tablespoon butter
2½ ounces (71 g) asparagus, chopped
1 clove garlic, minced
1¼ cup shredded Gruyère cheese, divided
Cooking spray
3 ounces (85 g) halved cherry tomatoes
½ cup water
Directions:
1. In a large bowl, stir together the eggs, cream, salt, and pepper.
2. Set the Instant Pot on the Sauté mode and melt the butter. Add the
asparagus and garlic to the pot and sauté for 2 minutes, or until the
garlic is fragrant. The asparagus should still be crisp.
3. Transfer the asparagus and garlic to the bowl with the egg mixture.
Stir in 1 cup of the cheese. Clean the pot.
4. Spritz a baking pan with cooking spray. Spread the tomatoes in a
single layer in the pan. Pour the egg mixture on top of the tomatoes
and sprinkle with the remaining ¼ cup of the cheese. Cover the pan
tightly with aluminum foil.
5. Pour the water in the Instant Pot and insert the trivet. Place the pan
on the trivet.
6. Set the lid in place. Select the Manual mode and set the cooking
time for 20 minutes on High Pressure. When the timer goes off,
perform a quick pressure release. Carefully open the lid.
7. Remove the pan from the pot and remove the foil. Blot off any
excess moisture with a paper towel. Let the frittata cool for 5 to 10
minutes before transferring onto a plate.
Per Serving
calories: 204 | fat: 16.6g | protein: 11.3g | carbs: 2.2g | net carbs:
1.6g | fiber: 0.6g