This versatile kitchen gadget is ideal for making quick, healthy meals. Just try one of these Instant Pot recipes on for size.
By
Lauren Bedosky
by
Kelly Kennedy, RDN, LDN
Cozy up to a bowl of quick sweet potato and bean chili tonight.
Unless you’re an amateur chef, you probably don’t have hours to spend cooking every day.
“Many people crave simplicity when it comes to cooking healthy meals,” says Amy Gorin, RDN, a registered dietitian nutritionist in Union City, New Jersey, who specializes in plant-based eating. And the Instant Pot offers just that, she says.
The Instant Pot is a modern take on a classic pressure cooker. With it, you can cook a variety of dishes — from soups and stews to meats and veggies — in a fraction of the time it would take in an oven or slow cooker. “It’s an easy ‘set it and forget it’ type of appliance,” says Leanne Ray, RDN, a recipe developer in Denver.
The ease and simplicity of the Instant Pot makes it the perfect option for new cooks, busy parents, and the cooking-averse who still enjoy healthy, flavorful meals.
RELATED: 10 Nutritious Family Dinners to Make With Beans
Need proof? Try one of these healthy Instant Pot recipes. The best part: They’re ready in 30 minutes or less.
458
Egg Roll in a Bowl
Prep 5 minutes
Cook 12 minutes
Total 17 minutes
This cleaned-up version of a takeout favorite combines lean ground pork (or lean ground beef or turkey), shredded carrots, coleslaw mix, and homemade sauce for a quick, healthy meal. “I love that this recipe calls for a combination of lean meat and vegetables,” Ray says. “Using a bag of preshredded coleslaw mix also makes [this recipe] convenient, which is helpful for anyone short on time.” With only 5 minutes to prep and 12 minutes to cook, you can have dinner ready in a flash!
A serving of this recipe (¼ of the total you’ll whip up) from the blog Noshtastic provides 440 calories, 30 grams (g) of fat (9 g saturated fat), 17 g of carbohydrates, 4 g of fiber, and 22 g of protein.
459
Chicken With Peppers
Prep 10 minutes
Cook 15 minutes
Total 25 minutes
Satisfy any cravings for Italian-inspired dishes with this option from The Seasoned Mom. “There's a nice variety of vegetables in this dish, including peppers, which are high in vitamin C, and mushrooms, which tend to be underrated, but [may] provide a source of vitamin D, minerals, and antioxidants,” Ray says. Indeed, as the U.S. Department of Agriculture (USDA) notes, a cup of chopped red pepper provides 190 milligrams (mg) of vitamin C when eaten raw, so some of this will be lost during cooking, as vitamin C is heat sensitive, notes Tufts University. That’s almost 200 percent of the daily value (DV)! Meanwhile, a cup of sliced, sautéed mushrooms provides 0.49 micrograms (mcg) of vitamin D, covering about 2 percent of the DV.
The recipe also features standard Italian ingredients including chicken, garlic, onion, Italian seasoning, and tomato sauce. Prep it in 10 minutes and cook for up to 15 minutes for a meal that’s ready in less than 30 minutes.
One serving (⅛ of the total recipe) offers 219 calories, 5 g of fat (1 g saturated fat), 8 g of carbs, 2 g of fiber, and 32 g of protein. Serve over your choice of pasta or noodles. Opt for zucchini noodles or cauliflower rice if you prefer a grain-free base.
RELATED: 8 Diabetes-Friendly Ways to Prepare Chicken
460
Butternut Squash Soup
Prep 5 minutes
Cook 15 minutes
Total 20 minutes
This rich, sweet, slightly spicy butternut squash soup recipe from A Mind “Full” Mom is quick and nutritious. Simply combine butternut squash, garlic, onion, olive oil, spices (cinnamon, nutmeg, and curry powder), apple cider (or apple juice), vegetable broth, and grated ginger root (this should take you about 5 minutes), then cook for 15 minutes and puree until smooth. In just 20 minutes, you’ll have flavorful soup that’s packed with vision-promoting vitamin A, thanks to the hefty dose of butternut squash. A single cup of this cubed root veggie (raw) contains 745 mcg of vitamin A, per estimates from the USDA — that’s nearly 83 percent of the DV!
One serving (⅛ of the recipe) provides 76 calories, 1 g of fat, 15 g of carbs, and 1 g of protein. Stir ½ cup of plain nonfat Greek yogurt (optional) into the entire batch to add creamy texture and extra protein — 12.5 g total, to be exact.
461
Sweet Potato Steel-Cut Oats
Prep 5 minutes
Cook 15 minutes
Total 20 minutes
For a warm, hearty breakfast, whip up this steel-cut oats recipe, courtesy of Running to the Kitchen. Simply mix steel-cut oats, chopped sweet potato, golden raisins, almond or coconut milk, and a variety of spices for a breakfast that’s ready in 20 minutes (5 minutes to prep, 15 minutes to cook). “I’d suggest topping [these oats] with chopped nuts or some chia or hemp seeds to add more filling protein,” Gorin says. (A tablespoon of chia seeds, for instance, provides 2 g, per the USDA).
One serving of this dish (½ of the recipe) provides 220 calories, 2 g of fat (1 g saturated fat), 46 g of carbs, 5 g of fiber, 17 g of sugar, and 5 g of protein.
RELATED: 7 Reasons to Eat Oatmeal Every Day
462
Teriyaki Salmon and Peas
Prep 15 minutes
Cook 15 minutes
Total 30 minutes
This easy recipe features salmon, frozen peas, egg-fried rice, and flavorful spices for an Asian-inspired dish that’s on the table in 30 minutes (15 minutes to prep, 15 minutes to cook). It’s also packed with beneficial nutrients: “Salmon is an excellent source of heart-healthy omega-3 fatty acids,” Ray says. Omega-3 fatty acids, which are a type of polyunsaturated fatty acid, are a beneficial nutrient lacking in most Western diets, according to a past review.
One serving (one small salmon fillet and a ½ cup of rice and peas) of this recipe from Instant Pot Eats provides 418 calories, 14.5 g of fat (2.5 g saturated fat), 37 g of carbs, 2 g of fiber, and 35 g of protein.
463
Instant Pot Artichokes
Prep 5 minutes
Cook 25 minutes
Total 30 minutes
This simple side dish from Kristine’s Kitchen calls for only three ingredients: fresh artichokes, lemon, and melted butter (or, sub in olive oil for a healthier fat option). As the stars of this recipe, artichokes offer plenty of vitamins and minerals. In fact, just one medium cooked artichoke provides 9 mg of vitamin C (10 percent of the DV), 0.75 mg of iron (4 percent of the DV), and 346 mg of potassium (7.3 percent of the DV), notes the USDA. Artichokes are also great sources of fiber — one offers a whopping 7 g (28 percent DV).
If you stick with small artichokes, this recipe should take 5 minutes to prep and 25 minutes to cook (including the 10 minutes it takes for the Instant Pot to reach pressure). Medium and large artichokes will take slightly longer to cook — about 25 to 30 minutes.
A single serving of this recipe (about ¼ of the total) provides 60 calories, 13 g of carbs, 4 g of protein, 1 g of fat (1 g saturated fat), and 1 g of sugar.
RELATED: 10 Healthy Foods That Are Great Sources of Iron
464
Sweet Potato and Black Bean Chili
Prep 5 minutes
Cook 15 minutes
Total 20 minutes
Thanks to this vegan chili recipe from Healthy Instant Pot Recipes, you can score a hearty meal in under 30 minutes. In fact, this chili takes only 5 minutes to prep and about 15 minutes to cook! Plus, it’s loaded with good-for-you ingredients like sweet potato, black beans, tomatoes, onion, and garlic. “You get an excellent amount of both protein and fiber from the beans and veggies in this recipe,” Gorin says. You also have the option to add quinoa, ground turkey (if you’re not vegan or vegetarian), and extra veggies like corn, diced carrots, or bell peppers to the recipe.
If you stick to the recipe as written, you’ll get 310 calories, 58 g of carbs, 16 g of protein, 2 g of fat (less than 1 g saturated fat), and 16.5 g of fiber in one bowl (¼ of recipe). Gorin suggests using low-sodium or no-salt-added canned beans and tomatoes to limit the sodium content.
465
Moroccan Red Lentil Quinoa Soup
Prep 15 minutes
Cook 15 minutes
Total 30 minutes
Aromatic spices (like cumin, cinnamon, chili powder, turmeric, and coriander) transform simple ingredients like split red lentils, quinoa, and veggies into a fragrant, hearty soup. Split red lentils also contribute plenty of nutrients to this recipe: 16 g of protein, 14 g of fiber (that’s nearly 51 percent of the DV), and nearly 6 mg of iron (covering roughly 33 percent of the DV) per cup, cooked, notes the USDA. Plus, lentils contain healthful compounds that may help prevent and manage diabetes, and reduce blood pressure and heart disease risk, according to a November 2017 review in the International Journal of Molecular Sciences.
This gluten-free, vegan soup from Feasting at Home takes only 15 minutes to prep and 15 minutes to cook. One serving (⅕ of the recipe) provides 265 calories, 42 g of carbs, 10.6 g of protein, 7.5 g of fat (1 g saturated fat), and 8.5 g of fiber.
RELATED: 7 Bloggers’ Favorite Keto Dinner Recipes (and 1 Dessert)
466
Chicken and Wild Rice Soup
Prep 5 minutes
Cook 20 minutes
Total 25 minutes
Here is a gluten- and dairy-free version of classic chicken and rice soup that boasts a 5-minute prep and 20-minute cook time. The Saucy Kitchen creation combines a wild rice blend (check the label to verify that it’s gluten-free), celery, carrots, mushrooms, chicken breast, garlic, and a variety of herbs. “Wild rice is great because it boasts filling fiber and antioxidants,” Gorin says. Indeed, a ¼ cup serving of wild rice provides 3 g of fiber, offering 12 percent of the DV, notes the USDA. And the chicken breast contributes to the ample amount of protein in this recipe, Gorin adds — an ounce of cooked, skinless meat provides 7.95 g of protein.
One serving (⅙ of recipe) provides 310 calories, 9 g of fat (1 g saturated fat), 33 g of carbs, 3 g of fiber, and 24 g of protein.
467
Mexican Red Beans and Quinoa
Prep 5 minutes
Cook 20 minutes
Total 25 minutes
“This plant-based medley provides multiple sources of protein, including quinoa and the kidney beans,” Gorin says. As Harvard University points out, quinoa is a complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own. What’s more, quinoa is a standout health-wise, providing nutrients such as 118 mg of magnesium (covering 28 percent of the DV) and 77.7 mcg of folate (covering about 19 percent of the DV) per cup, notes the USDA. This dish also includes plenty of spices (like cumin, paprika, and chili pepper) for a flavorful kick. Plus, it takes only five minutes max to prep, and less than 20 to cook. One-quarter of this recipe from Awe Filled Homemaker offers 368 calories, 17 g of fat (4 g of saturated fat), 48 g of carbs, 13 g of fiber, and 13 g of protein. Optional: Serve with a squeeze of lime juice, fresh cilantro, avocado, and shredded cheese.
