10 Healthy Instant Pot Recipes for Quick and Easy Cooking

Looking for quick and easy cooking ideas? Look no further! In this article, I will bring you a compilation of 10 healthy Instant Pot recipes that are sure to simplify your meal prep and satisfy your taste buds. From hearty soups to flavorful stews, these recipes are designed to be both delicious and nutritious. Whether you’re a busy professional or a home cook looking to save time in the kitchen, these Instant Pot recipes will become your go-to for hassle-free meals. So grab your Instant Pot and let’s get cooking!

1. Chicken and Vegetable Stir-Fry

Ingredients:

• 1 lb chicken breast, sliced
• 2 tablespoons soy sauce
• 1 tablespoon hoisin sauce
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 2 cups mixed vegetables (such as bell peppers, broccoli, and carrots)

Instructions:

1. In a bowl, combine the soy sauce, hoisin sauce, sesame oil, and cornstarch. Add the sliced chicken breast and marinate for 10 minutes.
2. Set your Instant Pot to sauté mode and heat the vegetable oil. Add the sliced onion and minced garlic, and sauté until fragrant.
3. Add the marinated chicken and cook until browned.
4. Add the mixed vegetables and stir-fry for 2-3 minutes.
5. Close the Instant Pot lid and set it to manual mode for 5 minutes.
6. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
7. Serve the chicken and vegetable stir-fry over rice or noodles.

Health Benefits:

This chicken and vegetable stir-fry is not only delicious but also provides a balanced meal packed with nutrients. Chicken is a great source of lean protein, which is important for muscle growth and repair. The mixed vegetables add a variety of vitamins and minerals, such as vitamin C from bell peppers and vitamin A from carrots. Additionally, the garlic in this recipe contains compounds that may have immune-boosting properties. By using the Instant Pot, this stir-fry can be quickly cooked without losing its nutritional value.

2. Quinoa and Vegetable Soup

Ingredients:

• 1 cup quinoa
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 bell pepper, diced
• 1 zucchini, diced
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold water.
2. Set your Instant Pot to sauté mode and heat some oil. Sauté the diced onion and minced garlic until fragrant.
3. Add the diced carrots, celery, bell pepper, and zucchini, and sauté for a few more minutes.
4. Add the rinsed quinoa, vegetable broth, dried thyme, dried oregano, salt, and pepper to the pot.
5. Close the Instant Pot lid and set it to manual mode for 10 minutes.
6. Once the cooking time is complete, allow the pressure to release naturally for 5 minutes before quick-releasing the remaining pressure.
7. Serve the quinoa and vegetable soup hot, garnished with fresh herbs if desired.

Health Benefits:

Quinoa is a nutritious grain that is high in protein, fiber, and various vitamins and minerals. It is also gluten-free, making it a great option for those with dietary restrictions. The vegetables in this soup provide additional fiber, vitamins, and minerals. Carrots, for example, are rich in beta-carotene, which is converted into vitamin A in the body and essential for eye health. The Instant Pot allows for a quick and easy cooking process, preserving the nutritional value of the ingredients.

3. Lentil Curry

Ingredients:

• 1 cup dried lentils
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 can coconut milk
• 1 can diced tomatoes
• 2 cups vegetable broth
• 2 cups spinach

Instructions:

1. Rinse the lentils under cold water.
2. Set your Instant Pot to sauté mode and heat some oil. Sauté the diced onion and minced garlic until fragrant.
3. Add the rinsed lentils, curry powder, cumin, and turmeric to the pot, and sauté for a few more minutes.
4. Add the coconut milk, diced tomatoes, and vegetable broth to the pot, and stir to combine.
5. Close the Instant Pot lid and set it to manual mode for 15 minutes.
6. Once the cooking time is complete, allow the pressure to naturally release for 10 minutes before quick-releasing the remaining pressure.
7. Stir in the spinach and let it wilt in the residual heat.
8. Serve the lentil curry over rice or with naan bread.

Health Benefits:

Lentils are a fantastic source of plant-based protein, fiber, and various vitamins and minerals. They are also low in fat and cholesterol, making them a heart-healthy choice. The spices in this lentil curry, such as curry powder and turmeric, not only add flavor but also provide potential health benefits. Turmeric contains an active compound called curcumin, which has anti-inflammatory properties. This Instant Pot lentil curry is a satisfying and nutritious meal option.

4. Spicy Black Bean Chili

Ingredients:

• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 jalapeño pepper, diced (optional for spice)
• 2 cans black beans, rinsed and drained
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional toppings: diced avocado, shredded cheese, cilantro

Instructions:

1. Set your Instant Pot to sauté mode and heat some oil. Sauté the diced onion, minced garlic, diced bell pepper, and diced jalapeño pepper until softened.
2. Add the rinsed black beans, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper to the pot.
3. Close the Instant Pot lid and set it to manual mode for 10 minutes.
4. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
5. Serve the spicy black bean chili hot, topped with diced avocado, shredded cheese, and cilantro if desired.

Health Benefits:

Black beans are a nutritional powerhouse, rich in protein, fiber, and various vitamins and minerals. They are also low in fat and high in antioxidants, making them beneficial for heart health. The vegetables in this spicy black bean chili, such as bell pepper and jalapeño pepper, add additional fiber and vitamin C. The Instant Pot allows for a quick and convenient cooking process, resulting in a flavorful and comforting chili that is perfect for a quick meal.

5. Salmon with Lemon and Dill

Ingredients:

• 2 salmon fillets
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Season the salmon fillets with salt and pepper.
2. Set your Instant Pot to sauté mode and heat some oil. Sear the salmon fillets on both sides until browned.
3. Remove the salmon from the Instant Pot and set aside.
4. Add the lemon juice and fresh dill to the pot, and stir to combine.
5. Return the salmon fillets to the Instant Pot, placing them on a trivet or raised rack.
6. Close the Instant Pot lid and set it to manual mode for 3 minutes.
7. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
8. Serve the salmon with lemon and dill hot, garnished with additional fresh dill if desired.

Health Benefits:

Salmon is a fantastic source of omega-3 fatty acids, which are essential for brain health and heart health. It is also rich in high-quality protein and various vitamins and minerals. Lemon juice adds a burst of citrus flavor and vitamin C. Dill not only enhances the taste but also provides potential health benefits, as it contains antioxidants and may have antimicrobial properties. By using the Instant Pot, the salmon is cooked quickly and retains its moisture and nutritional value.

6. Sweet Potato and Chickpea Stew

Ingredients:

• 2 sweet potatoes, peeled and cubed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can chickpeas, rinsed and drained
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cinnamon
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Set your Instant Pot to sauté mode and heat some oil. Sauté the diced onion and minced garlic until fragrant.
2. Add the cubed sweet potatoes, rinsed chickpeas, diced tomatoes, vegetable broth, cumin, paprika, cinnamon, salt, and pepper to the pot.
3. Close the Instant Pot lid and set it to manual mode for 8 minutes.
4. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
5. Serve the sweet potato and chickpea stew hot, garnished with fresh cilantro.

Health Benefits:

Sweet potatoes are a nutritious root vegetable that is rich in fiber, vitamins, and minerals such as vitamin A, vitamin C, and potassium. Chickpeas, also known as garbanzo beans, provide protein and fiber, making them a great addition to a vegetarian or vegan diet. The spices in this sweet potato and chickpea stew not only add flavor but also offer potential health benefits. Cumin, for example, may aid digestion and have antioxidant properties. By using the Instant Pot, this stew can be cooked quickly and efficiently, making it a convenient choice for a healthy meal.

7. Mediterranean Chicken and Rice

Ingredients:

• 1 lb chicken thighs, bone-in and skin-on
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 cup cherry tomatoes
• 1 cup basmati rice
• 2 cups chicken broth
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Season the chicken thighs with salt, pepper, and dried oregano.
2. Set your Instant Pot to sauté mode and heat some oil. Sear the chicken thighs on both sides until browned. Remove from the pot and set aside.
3. In the same pot, sauté the diced onion and minced garlic until fragrant.
4. Add the diced bell pepper, diced zucchini, and cherry tomatoes to the pot, and sauté for a few more minutes.
5. Add the basmati rice, chicken broth, lemon juice, and salt to the pot, and stir to combine.
6. Return the chicken thighs to the Instant Pot, placing them on top of the rice mixture.
7. Close the Instant Pot lid and set it to manual mode for 10 minutes.
8. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
9. Serve the Mediterranean chicken and rice hot, garnished with fresh herbs if desired.

Health Benefits:

This Mediterranean-inspired dish combines tender chicken thighs with flavorful vegetables and aromatic basmati rice. Chicken thighs provide a good source of protein and iron, while the vegetables add fiber, vitamins, and minerals. Basmati rice is a type of long-grain rice that has a lower glycemic index compared to other varieties, making it a suitable option for those watching their blood sugar levels. The Instant Pot helps to infuse the flavors together while maintaining the tenderness of the chicken and rice.

8. Teriyaki Tofu with Vegetables

Ingredients:

• 1 block firm tofu, cubed
• 2 tablespoons soy sauce
• 2 tablespoons teriyaki sauce
• 2 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 2 tablespoons cornstarch
• 2 tablespoons vegetable oil
• 1 onion, sliced
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 cup snap peas
• Sesame seeds for garnish

Instructions:

1. In a bowl, combine the soy sauce, teriyaki sauce, rice vinegar, honey or maple syrup, and cornstarch. Add the cubed tofu and marinate for 10 minutes.
2. Set your Instant Pot to sauté mode and heat the vegetable oil. Sauté the sliced onion, sliced bell pepper, sliced zucchini, and snap peas until slightly softened.
3. Add the marinated tofu and cook until browned.
4. Close the Instant Pot lid and set it to manual mode for 5 minutes.
5. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
6. Serve the teriyaki tofu with vegetables hot, garnished with sesame seeds.

Health Benefits:

Tofu is a versatile plant-based protein that is low in calories and high in nutrients. It is cholesterol-free and a good source of iron, calcium, and magnesium. The teriyaki sauce in this recipe adds a savory and slightly sweet flavor, while the vegetables provide additional fiber, vitamins, and minerals. The Instant Pot allows for easy and efficient cooking, resulting in tender tofu and crisp vegetables. This teriyaki tofu with vegetables is a satisfying and healthy option for those looking for a meatless meal.

9. Mexican Quinoa Casserole

Ingredients:

• 1 cup quinoa
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can black beans, rinsed and drained
• 1 can diced tomatoes with green chilies
• 1 cup vegetable broth
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Shredded cheese and chopped cilantro for garnish

Instructions:

1. Rinse the quinoa under cold water.
2. Set your Instant Pot to sauté mode and heat some oil. Sauté the diced onion and minced garlic until fragrant.
3. Add the diced bell pepper, diced zucchini, rinsed black beans, diced tomatoes with green chilies, vegetable broth, chili powder, cumin, salt, and pepper to the pot.
4. Stir in the rinsed quinoa and ensure it is evenly distributed.
5. Close the Instant Pot lid and set it to manual mode for 12 minutes.
6. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
7. Serve the Mexican quinoa casserole hot, topped with shredded cheese and chopped cilantro.

Health Benefits:

Quinoa is a nutritious grain that is gluten-free and provides a complete protein, making it a great option for vegetarians and vegans. It is also rich in fiber, iron, magnesium, and various vitamins and minerals. This Mexican-inspired quinoa casserole combines the flavors of black beans, bell pepper, zucchini, and tomatoes to create a hearty and flavorful dish. The Instant Pot simplifies the cooking process, resulting in a one-pot meal that is packed with nutrients.

10. Beef and Broccoli Stir-Fry

Ingredients:

• 1 lb beef sirloin, sliced
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 2 tablespoons hoisin sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 head broccoli, cut into florets
• 1 onion, sliced
• Sesame seeds for garnish

Instructions:

1. In a bowl, combine the soy sauce, oyster sauce, hoisin sauce, and cornstarch. Add the sliced beef sirloin and marinate for 10 minutes.
2. Set your Instant Pot to sauté mode and heat the vegetable oil. Sauté the minced garlic until fragrant.
3. Add the marinated beef and cook until browned.
4. Add the broccoli florets and sliced onion, and stir-fry for 2-3 minutes.
5. Close the Instant Pot lid and set it to manual mode for 5 minutes.
6. Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing the remaining pressure.
7. Serve the beef and broccoli stir-fry hot, garnished with sesame seeds.

Health Benefits:

Beef is a great source of high-quality protein, iron, zinc, and B vitamins. The broccoli in this stir-fry is packed with vitamins and minerals, including vitamin C, vitamin K, and folate. The sauces used in this recipe, such as soy sauce and oyster sauce, provide depth of flavor and some potential health benefits. Soy sauce, for example, is a source of antioxidants and may have cholesterol-lowering effects. By using the Instant Pot, this beef and broccoli stir-fry can be quickly cooked without sacrificing on taste or nutritional value.