The 10 Best Low-Carb Ketogenic-Diet-Friendly Instant-Pot Recipes

Starting a new diet can be challenging — with all the new food you’re supposed to eat and all the old beloved food you are no longer supposed to, as well as the possible carb counting, fat tracking, calorie limiting, and other requirements for you to achieve your desired weight or health goals. For people trying the fad ketogenic diet — a high-fat, low-carb eating plan that’s gained popularity among people trying to lose weight or manage blood sugar — these challenges are a daily reality.

The keto diet works by requiring roughly 70 to 75 percent of your calories to come from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates, says Lara Clevenger, a registered dietitian and certified personal trainer in private practice in Edgewater, Florida.

“This style of eating forces the body to use fat for fuel [as opposed to carbs] in the form of ketone bodies and fatty acids,” Clevenger says. Ketones are by-products of fat metabolism; when ketone levels are elevated, the body enters a state called ketosis — a crucial state for people following the ketogenic diet.

Ketosis is different from diabetic ketoacidosis, or DKA, a dangerous condition that is most common in people with type 1 diabetes and that can lead to death. DKA occurs when blood sugar is high, insulin is low, and there are a low to moderate amount of ketones in the blood.

For many people following the ketogenic diet, the state of ketosis does lead to weight loss. “As a weight-loss plan, people tend to see results quickly, which encourages them to want to continue,” Clevenger says. “As an added benefit, blood glucose levels are [often] lowered, insulin resistance [may be] improved, and increased mental clarity is often seen.”

The ketogenic diet has gained traction on social media, with several followers swapping their success stories of dramatic weight loss or improved diabetes management. But just because the approach may work for some people doesn’t mean it’s the best fit for everyone. It’s important to talk with your doctor before you try the keto diet, as the plan may lead to muscle loss, or an experience often referred to as the “keto flu,” in which fatigue, confusion, nausea, and dizziness occur.

“The keto adaptation phase varies [from] person to person, and individuals may feel sluggish and tired until they become fat adapted and are able to use ketones efficiently for fuel,” says Clevenger; she says these side effects may prevent some people from sticking with the diet.

Another roadblock may be an aversion to cooking. Because whole, fresh foods are ideal in the keto diet, knowing your way around the kitchen can help you adhere to the plan.

One kitchen tool that may be helpful for even the novice home chef is the Instant Pot, a modernized version of the pressure cooker. It’s become popular lately because it cuts down on meal-prep time and allows for a convenient “set it and forget it” cooking style. The Instant Pot allows users to cook a variety of dishes, including meats, in much less time than in an oven or a slow cooker. That makes it ideal for the meal-planning procrastinator, the busy mom in a hurry to whip up a family-friendly meal, or the beginning cook who prefers to stay away from the oven and stove.

By stocking up on the right ingredients and familiarizing yourself with a few simple recipes, you can use an Instant Pot to prepare meals for an entire week, saving time and effort. If you’re following the restrictive ketogenic diet, this is especially true.

For the ketogenic diet, you’ll want to prioritize foods rich in healthy fat, such as avocado, olive oil, chicken, pork, goat, beef, eggs, and seafood, especially fatty fish like salmon. Meanwhile, you’ll want to eat a moderate amount of protein and limit foods that are packaged, processed, and high in sugar or carbs.

To help you get started with your ketogenic meal plan, we’ve rounded up some of the best easy keto diet Instant Pot recipes even the beginner chef can easily whip up in his or her kitchen. Check them out here!

Although traditional desserts are off-limits in the ketogenic diet, you can still satisfy your sweet tooth by whipping up homemade treats made with keto-friendly ingredients.

This recipe for cheesecake calls for a blend of coconut and almond flour, and the low-carb crust enfolds a cream cheese filling that’s sure to please. After a little food prep, this delicious pie practically cooks itself in the Instant Pot.

Get the recipe at LaraClevenger.com.

Adding fish to your ketogenic meal plan on a regular basis can be a great way to increase your intake of beneficial omega-3 fatty acids. If you find the thought of cooking salmon intimidating, you will love this recipe. With a mere 10 minutes of prep time, you can make this flavorful meal containing only 10.5 grams (g) of carbohydrates per serving.

Get the recipe at Savory Tooth.

Not all chili recipes fit in a keto eating plan, but the simple tweaks in this delicious and easy option can enable you to still eat one of your favorite comfort foods if you’re trying to limit carbs. A variety of seasonings and spices make this a flavorful dish that can be prepared easily in your Instant Pot while providing only 10 g of net carbs per serving. This recipe is also a great option for meal prep and batch cooking.

Get the recipe at Wholesome Yum.

During cooler months, resisting the call of comfort foods may seem impossible, but with this recipe, you no longer have to avoid all these foods. Using cauliflower as the base, you can avoid the need for carbohydrate-rich thickeners like flour while boosting the filling fiber content of this soup.

Get the recipe at Kalyn’s Kitchen.

By replacing traditional breadcrumbs with almond flour, you can enjoy the same great-tasting meatballs you know and love and still stay within ketogenic-diet guidelines. Prepared in only 10 minutes, they make the perfect sidekick to your zoodles or other low-carb noodles. Bonus: Each serving contains only 5 g of net carbohydrates!

Get the recipe at I Breathe I’m Hungry.

There’s nothing like a warm, comforting bowl of chicken noodle soup, but on the ketogenic diet, the carb-heavy noodles in the classic dish make it off-limits. Fortunately, this Instant Pot chicken soup recipe makes for a scrumptious replacement by substituting kale for refined-flour noodles. In only 15 minutes, you can create a batch of soup to share with your whole family.

Get the recipe at The Domestic Man.

Eating enough low-carb vegetables can often be a struggle on a ketogenic diet. This simple recipe using savoy cabbage in the Instant Pot is a fast, delicious way to bulk up on vegetables and increase your fiber intake without adding a significant amount of carbs to your diet.

Get the recipe at Provincial Paleo.

Finding a variety of low-carb side dishes to add to your meals can be a challenge on the keto diet. If you’re sick and tired of your usual menu, consider preparing this easy cauliflower rice recipe to spice up your plate. Swapping rice for cauliflower cuts the carbohydrates and increases the fiber content, while still providing a texture and mouthfeel similar to traditional rice dishes.

Get the recipe at LaraClevenger.com.

Corned beef and cabbage isn’t just for Saint Patrick’s Day anymore. In just under two hours, this Instant Pot recipe allows you to enjoy the taste of corned beef with the added antioxidant boost from carrots and cabbage. With only 9 g of carbs and 3 g of fiber per serving, you won’t even miss the potato.

Get the recipe at Savory Tooth.

One of the best options for make-ahead meals at home is to cook up a pot of shredded chicken. It can be added to everything from soups to salads to ketogenic-diet friendly wraps using cabbage leaves. This Instant Pot recipe shows you how to easily batch-cook shredded chicken breasts to save time and energy for dinners or lunches all week long.

Get the recipe at Wholesome Yum.