Meal prep can be a great way to ensure you’re eating healthy and saving time in the kitchen, but it’s not always easy to fit it into your busy schedule. That’s where Instant Pot meal prep comes in – quick, nutritious, and filling recipes that’ll keep you satisfied throughout the day.
One of the biggest benefits of meal prep is having a stockpile of healthy meals ready to go, eliminating the need for last-minute takeout or unhealthy impulse snacking. But let’s be real, who has hours to spare in the kitchen every day?
Instant Pot Chicken Bowls
Indulge in the scrumptious combination of juicy chicken breasts, infused with the rich flavors of mayonnaise and Frank’s Red hot sauce. These creamy and spicy bites are perfectly suited for a low-carb lifestyle. To add an extra layer of convenience, utilize pre-packaged cauliflower rice or prepare it from scratch using a food processor. This versatile recipe is ideal for meal prep or a quick weeknight dinner. Per serving, this dish boasts 303 calories, comprising 21.1g of fat, 20g of protein, 15.9g of carbohydrates, and a respectable 7.2g of fiber. With only 5g of sugar per serving, you can enjoy the delightful taste without any guilt.
Instant Pot Honey Garlic Chicken
Indulge in this mouth-watering macro-friendly meal prep, featuring fluffy rice perfectly cooked to pair with tender shredded chicken thighs smothered in a luscious honey garlic sauce. To bring this delightful dish together, you’ll need a trusty tall stainless steel trivet and a 7-inch silicone loaf pan. These clever tools will keep your rice separate from the chicken as it cooks, ensuring a harmonious balance of flavors and textures.Nutritional Information (per serving):* Calories: 492* Fats: 9g* Protein: 29g* Carbs: 73gTo recreate this scrumptious meal prep, simply follow the recipe below:
Spicy Instant Pot Chicken
Indulge in the flavors of Mexico without ordering takeout! This recipe combines tender chicken, Mexican-style rice with beans and corn for a delicious and satisfying meal. The best part? It’s incredibly easy to make using your Instant Pot. Simply layer the ingredients and let the pot do the work. For more high-protein meal prep recipes like this one, check out the link provided.
Instant Pot Chicken Yakitori Meal Prep
Imagine savoring the authentic flavors of Japanese grilled chicken, Chicken Yakitori, without the need for grilling. The Instant Pot’s capabilities bring this dish to life with a twist. Meanwhile, edamame is not only an excellent plant-based protein source but also boasts numerous health benefits. It may contribute to lowering cholesterol levels and even reduce the risk of breast cancer. This delightful combination yields a nutritious meal option.Per serving:Calories: 609Fats: 15gProtein: 49gCarbs: 71gFiber: 5gSugar: 18gTo recreate this mouthwatering experience, follow the recipe below.
InstantPot Enchilada Rice Bowl
Indulge in the vibrant flavors of a plant-based enchilada rice bowl, perfect for vegans and those looking to add more green to their plate. This stunning dish is as pleasing to the eye as it is to the palate, with its medley of fluffy rice, tender beans, sweet corn, and fresh spinach all swimming together in a rich red enchilada sauce. A true delight!Per Serving:Calories: 359Fats: 12gProtein: 15gCarbs: 53gFiber: 15gSugar: 9gRecipe
Easy Instant Pot Chuck Roast
There’s nothing quite like the warm, comforting feeling of enjoying a slow-cooked chuck roast with loved ones on a lazy Sunday evening. The tender meat literally melts in your mouth, and the best part? It only takes about an hour to prepare! As an added bonus, this recipe is perfect for those following a low-carb diet, with a mere 1 gram of carbs per serving. Here’s the breakdown: Per Serving: Calories: 433; Fats: 28g; Protein: 44g; Carbs: 1g; Sugar: 1g.
Instant Pot Crack Chicken
Indulge in the irresistible flavors of crack chicken, a dish that will leave you craving more. Shredded chicken is smothered in a rich, creamy sauce infused with melted cheese and crispy bacon. This mouthwatering combination is sure to become an obsession. To prepare this delectable recipe, use meat shredder claws to effortlessly shred your chicken. For another delicious meal prep option, check out my previous blog post on chicken fajita meal prep bowl.
Instant Pot Chicken Peanut Satay
Imagine sinking your teeth into a succulent, juicy chicken dish that’s ready in just 19 minutes. That’s right, you can create a mouth-watering meal featuring creamy peanut satay and tender chicken using your Instant Pot. The process is surprisingly straightforward – simply layer your ingredients, including the chicken last, and let the pressure cooker do its magic. Serve it up with some warm naan bread or fragrant basmati rice to round out the meal.Per Serving:Calories: 628Fats: 36gProtein: 48gCarbs: 34gFiber: 3gSugar: 17g
Instant Pot Carnitas
Indulge in these mouthwatering carnitas that are so tender and flavorful, you’ll swear they’ve been cooking for hours. The best part? They’re naturally low in carbs, making them an excellent fit for a ketogenic diet. With a whopping 23 grams of fat per serving, they can help your body burn fat more efficiently.
Serve these carnitas in crisp lettuce wraps or, if you’re not adhering to a low-carb lifestyle, opt for some soft corn tortillas. Either way, you’ll be enjoying a satisfying and filling meal.
Nutritional Breakdown:
Per Serving:
Calories: 415
Fat: 23g
Protein: 43g
Carbs: 3g
Instant Pot Fajitas
With the homemade fajita seasoning mixes, the chicken is infused with a depth of flavour that’s simply irresistible. The combination of cumin, chili powder, and paprika creates a harmonious balance of spices that elevates the dish to new heights.
To ensure precision in measuring out your spices, I highly recommend investing in a reliable set of stainless steel measuring spoons.
Nutritional Information (per serving):
Calories: 135, Fats: 4g, Protein: 17g, Carbs: 6g, Sugar: 2g
Instant Pot No-Fail Buffalo Chicken Meatballs
Looking to elevate your meatball game? Try this unique twist! By incorporating blue cheese, you’ll not only add moisture but also a depth of flavor. If you’re looking to further reduce carbs, consider substituting traditional breadcrumbs with keto-friendly alternatives. For example, the ones linked here are a great option.
Nutrition Information (per serving):
Calories: 87
Fat: 6g
Protein: 4g
Carbs: 2g
Fiber: 0g
Kung Pao Chicken
The chicken dish is incredibly tender, with a perfect harmony of flavors. The subtle sweetness from the maple syrup skillfully counterbalances the bold heat from the chili flakes. This culinary combination creates an unforgettable taste experience.
When it comes to Chinese cuisine, one common issue is excessive sodium content due to soy sauce. Fortunately, coconut aminos offer a fantastic low-sodium alternative. For those interested in trying this healthier option, you can explore further at [coconut amineos source].
To discover more mouth-watering chicken meal prep recipes, visit our curated list.
Per Serving:
Calories: 517
Fats: 6g
Protein: 53g
Carbs: 57g
Fiber: 2g
Sugar: 13g
Instant Pot Salsa Verde Chicken
Think that meal prep is a luxury you can’t afford due to your busy schedule? Think again! With this Instant Pot Salsa Verde Chicken recipe, you can have a delicious and nutritious meal prepared in just 5 minutes of hands-on time. And the best part? You don’t need to be a culinary master to make it happen – simply use store-bought Salsa Verde or whip up your own if you’re feeling adventurous.
Nutrition information per serving:
Calories: 132
Fats: 2.5g
Protein: 23.6g
Carbs: 13.4g
Sugar: 3.8g
Instant Pot Burrito Bowl
This mouthwatering burrito bowl is a symphony of flavors, boasting tender chicken, aromatic rice cooked in a rich tomato base, creamy black beans, and sweet corn. The tantalizing aroma wafting from your Instant Pot is sure to awaken your senses. And the best part? This nutritious meal requires only 20 minutes of cooking time! Per serving, you can expect: 313 calories, 5g of fats, 21g of protein, 47g of carbohydrates, and a satisfying 7g of fiber and 4g of sugar.
Instant Pot Egg Bites
Indulge in the delightful taste of these egg bites, which offer a smooth and velvety texture to kick-start your morning. The addition of spinach and red bell pepper not only enhances their flavor but also provides an extra nutritional boost. Furthermore, they freeze exceptionally well, allowing you to store them for up to three months and making them an ideal option for healthy meal prep. To prepare these egg bites, you’ll need silicone egg bite molds, which can be obtained through the provided link. Here’s a breakdown of their nutritional profile per serving: Calories – 166, Fat – 10g, Protein – 13g, Carbs – 4g, and Sugar – 3g. Simply follow this recipe to create these scrumptious egg bites.
Honey Garlic Chicken
Transform your lunch game with a mouth-watering bowl that’s sure to spark envy among your coworkers! A harmonious blend of tender chicken, fluffy rice, and crisp broccoli is elevated by the sweet and savory honey garlic sauce. To reduce the sodium content, this recipe cleverly incorporates low-sodium soy sauce.
If you’re on the hunt for a low-sodium alternative, you can easily find one here.
Nutritional Breakdown per serving:
Calories: 365
Fat: 16g
Protein: 29g
Carbohydrates: 25g
Fiber: 0.4g
Sugar: 6g
Carnitas
Indulge in another mouthwatering carnitas recipe, because one is never enough! Did you know that bell peppers are a rich source of Vitamin C? Boosting your immune system has never been easier. This tender and flavorful carnitas is elevated by a quick broiling session, which yields a beautifully caramelized exterior. For a nutritional breakdown, here’s what you can expect per serving: Calories: 259, Fats: 16g, Protein: 29g, Carbs: 2g, Sugar: 1g. Now, are you ready to get cooking?
Instant Pot Steak and Mushrooms
Savor the tender, melt-in-your-mouth flavor of the steak paired with a rich and savory mushroom gravy. This culinary delight is surprisingly quick to prepare, requiring only nine minutes of your time. The best part? It yields five generous servings, ensuring you have a steady supply of lunches and dinners throughout the week. With this recipe, there’s no excuse not to meal plan ahead. Each serving boasts an impressive nutritional profile: 173 calories, 5g of fats, 24g of protein, 9g of carbs, and just 3g of sugar.
Quinoa Burrito Bowl
This quinoa bowl is a nutrient-dense powerhouse, boasting an impressive array of healthy ingredients including bell peppers, corn, black beans, and quinoa. The combination of fiber-rich and protein-packed foods makes for a satisfying meal that’s also an excellent source of essential minerals like magnesium, phosphorus, and manganese.
What’s more, this recipe is incredibly well-balanced, providing approximately 351 calories per serving with a breakdown of 14g of fat, 13g of protein, 50g of carbohydrates, and a substantial 14g of dietary fiber. The sugar content clocks in at a relatively modest 8g.
If you’re looking for more healthy meal inspiration, be sure to check out our spicy chickpea meal prep bowl recipe as well!
Pulled Pork
Transforming the classic comfort food, pulled pork, into a quick and convenient Instant Pot recipe. The simplicity of this dish is evident in its straightforward seasoning with salt, pepper, onion powder, and garlic powder. This adaptation not only preserves the traditional flavors but also caters to low-carb diets like keto, boasting a zero-net-carb count. While it’s an excellent fit for keto enthusiasts, moderation is key as the protein content does reach 69g per serving. For those on this diet, be mindful of portion sizes to ensure a balanced intake.
Per Serving:
Calories: 453
Fats: 17g
Protein: 69g
Carbs: 1g
Fiber: 1g
Sugar: 1g
Keto Orange Chicken
Indulge in this Keto Instant Pot Orange Chicken, a game-changer with under 5 grams of net carbs per serving – a stark contrast to traditional Orange Chicken’s whopping 30 grams! To make it even more enjoyable, consider whipping up some zoodles alongside. Simply spiralize your zucchini, and you’re good to go. No need for fancy equipment; a basic spiralizer will suffice.Here’s the nutritional breakdown for one serving:* Calories: 318* Fats: 21g* Protein: 29.4g* Carbs: 4.8g* Fiber: 0.3g* Sugar: 2.8g
Egg Roll in a Bowl
A creative twist on the traditional egg roll, this recipe features ground chicken cooked with a blend of Asian-inspired seasonings. The combination includes soy sauce, ginger, red pepper flakes, and fish sauce, which harmoniously balance umami, sweet, spicy, and salty flavors.
Nutritional Information (per serving):
* Calories: 138
* Fat: 6g
* Protein: 15g
* Carbohydrates: 6g
* Fiber: 2g
* Sugar: 3g
Instant Pot Seitan
Seitan, a popular vegan meat substitute, is crafted from vital wheat gluten. Its ability to absorb flavors makes it an excellent choice for recreating traditional meat dishes like meatloaf, steak, kebabs, and burgers. The simplicity of seitan’s preparation is another significant advantage. To make this versatile ingredient, you only need six basic components: vital wheat gluten, whole wheat flour, soy sauce, onion powder, garlic powder, water, and nutritional yeast. This straightforward combination allows for a seamless integration into various recipes.
From a nutritional standpoint, seitan provides an impressive breakdown of macronutrients per serving:
Per Serving:
Calories: 153
Fats: 1g
Protein: 26g
Carbs: 12g
Fiber: 2g
Sugar: 1g
Recipe: [insert recipe details]
Chicken Tacos
Indulge in the flavors of these Instant Pot Chicken Tacos, expertly crafted with lean chicken breasts that are not only low in fat and calories but also packed with taste. The secret lies in cooking the chicken breasts in a rich blend of chicken broth, salsa, and homemade taco seasoning, which infuses each bite with deep, savory notes. Serve them on wholesome low-calorie tortillas for a well-rounded meal that’s as satisfying as it is nutritious.
Per Serving:
Calories: 118 | Fats: 2g | Protein: 19g | Carbs: 5g | Fiber: 1g | Sugar: 2g
Butter Chicken
As the aromatic compounds from the chili powder, turmeric, and ginger root mingle with the richness of heavy whipping cream and butter, a harmonious balance is achieved. Meanwhile, the butter sauce longs to be paired with its perfect match – fluffy rice or the soft, slightly leavened naan bread, which boasts authentic Indian flair.
Nutritional Information (per serving):
Calories: 548
Fats: 46g
Protein: 27g
Carbs: 8g
Fiber: 2g
Sugar: 4g
Recipe
Red Beans and Rice
Indulge in the rich flavors of this Easy Instant Pot Red Beans and Rice dish, where spicy andouille sausage and kidney beans come together to create a filling meal. The added crunch from green peppers and celery provides a delightful contrast.This recipe boasts an impressive nutritional profile, with high levels of protein and fiber. In fact, it provides over 40% of your daily recommended intake of fiber. With each serving:Calories: 379Fats: 18gProtein: 21gCarbs: 34.6gFiber: 10.5gSugar: 6.4gTry this recipe for a satisfying and nutritious meal.
Chicken Tinga
In the world of Mexican cuisine, Chicken Tinga is a beloved dish that’s all about bold flavors. At its core, it’s simply shredded chicken cooked in a rich and spicy chipotle sauce. The result is a flavorful experience that’s sure to satisfy your cravings. Whether you’re serving it on traditional tortillas or opting for something more innovative like refried beans or even lettuce leaves for a low-carb twist, the possibilities are endless.
From a nutritional standpoint, each serving of this delectable dish clocks in at 251 calories, with 9g of fat, 34g of protein, and 8g of carbohydrates. Additionally, it contains 2g of fiber and only 3g of sugar.
Ground Turkey Quinoa Bowls
These Quinoa Bowls boast a lean protein-rich foundation, courtesy of the ground turkey. The addition of B vitamins further elevates its cognitive-boosting potential.
While this Ground Turkey Quinoa Bowl may seem like an unassuming dish at first glance, it’s anything but bland. A medley of seasonings and sauces takes center stage, transforming a humble ingredient into a flavorful sensation.
Per serving, you can expect:
Calories: 392
Fats: 7g
Protein: 29g
Carbs: 55g
Fiber: 8g
Sugar: 13g
Butternut Squash Risotto
This exceptional Risotto is a masterclass in balance, boasting a rich and creamy texture that’s elevated by the subtle sweetness of Butternut Squash. The addition of cheese adds depth and flavor, making it a satisfying and filling meal. What’s more, the squash provides a boost of essential nutrients, eliminating the need for a separate veggie side dish. In this recipe, simplicity meets sophistication.
Stir Fry
This vibrant Instant Pot Stir Fry is a symphony of flavors, with the perfect balance of savory, sweet, spicy, and umami notes. The combination of red bell peppers, snow peas, garlic, jalapeno, pineapple, pineapple juice, rice vinegar, and soy sauce creates a harmonious blend that’s both fresh and delicious. The result is a dish that will tantalize your taste buds and leave you craving more. With its unique Asian- Caribbean fusion, this recipe is sure to become a favorite.Per Serving:Calories: 492Fats: 12.7gProtein: 39.3gCarbs: 57.9gFiber: 6.4gSugar:
Chicken Breast
This chicken breast boasts not only a tender and juicy texture, but also a rich depth of flavor courtesy of the six carefully selected spices. To complement this culinary delight, consider serving it with a side of nutty brown rice or, for a low-carb alternative, cauliflower ‘rice’ that’s just as satisfying.
Steak Fajitas
In just 12 minutes, you can savor the bold flavors of these Instant Pot Steak Fajitas, thanks to the magic of Fajita seasoning. But what really takes these fajitas to the next level is the addition of beef bone broth – not only does it infuse a rich, meaty flavor into the dish, but it also brings a host of nutritional benefits. For one, it’s a rich source of bone-building minerals that can help support overall health and wellness. Additionally, the glutamine present in the broth may even play a role in promoting digestive health. Per serving, this recipe yields impressive numbers: 256 calories, 12.5g of fat, 26.8g of protein, 9.2g of carbohydrates, and a respectable 3g of fiber, with only 5g of sugar.
Pinto Beans
The Instant Pot Pinto Beans recipe is a game-changer – no need to presoak the beans, and they cook faster than you might expect. The result is tender, well-seasoned beans with just the right amount of salt, a far cry from the mushy texture often associated with canned options. To elevate the dish even further, feel free to add some heat with jalapenos, depth with garlic, onions, and cumin – your taste buds will thank you! In terms of nutritional information, each serving provides 342 calories, with just 1g of fat, 21g of protein, 62g of carbohydrates, 15g of fiber, and a modest 3g of sugar.
Vegan Yellow Lentil Dal Tadka
If you’re on the hunt for another vegan meal prep idea, look no further than this vibrant and flavorful Vegan Yellow Lentil Dal Tadka. The combination of aromatic spices like turmeric, coriander, and cumin creates a rich and complex flavor profile, while the addition of red onion, tomatoes, and garlic adds a depth of sweet, acidic, and savory notes that will leave you wanting more. Serve this hearty dish with a side of garlic naan for a truly satisfying meal. As for the nutritional breakdown, each serving boasts an impressive 204 calories, 1g of fat, 14g of protein, 36g of carbohydrates, 17g of fiber, and only 3g of sugar, making it a nutritious and guilt-free option for any meal or snack.
Chicken Thighs
Transform your frozen chicken thighs into a delicious and convenient meal with the Instant Pot. Without the need to defrost, these pressure-cooked delights are ready in just 12 minutes. To make this recipe, you’ll only require two simple ingredients: salsa and boneless, frozen chicken thighs. Begin by pouring the salsa into your Instant Pot, then place the chicken thighs on top. Close the lid and cook under high pressure for 12 minutes. Once the cooking time is up, allow the pressure to release naturally before opening the lid.Nutrition Information per serving:Calories: 153Fat: 4gProtein: 22gCarbohydrates: 4gFiber: 1gSugar: 2g
Keto Beef Stew
Indulge in the rich flavors of this Keto Beef Stew, where tender beef is slow-cooked to perfection in a savory broth alongside a colorful medley of vegetables. Green beans, onions, and celery add a pop of freshness, while the turnips bring a satisfying ‘carby’ texture that’s surprisingly low-carb-friendly, making them an excellent alternative to potatoes. With only 6g of carbs per serving, you can enjoy this comforting dish without feeling deprived.
Per Serving:
Calories: 186
Fats: 8g
Protein: 21g
Carbs: 6g
Fiber: 2g
Sugar: 3g
Recipe
Turkey Meatballs
These delectable Instant Pot Turkey Meatballs are infused with an abundance of flavor, thanks to a thoughtful blend of Italian seasoning, garlic powder, salt, pepper, and minced onions. To achieve a low-carb profile, the meatballs rely on almond flour as a key ingredient – for those looking to incorporate this into their recipe, a reliable source is available online. The accompaniment of no-sugar-added marinara sauce, such as Rao’s keto- friendly option, further enhances the overall taste experience.
Per serving, this delightful dish yields:
Calories: 313
Fat content: 12g
Protein: 46g
Carbohydrates: 9g
Dietary fiber: 3g
Sugar: 3g
