Keto Made Easy with the Instant Pot

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Southwestern Frittata

If you’ve used an Instant Pot, you already know how this amazing gadget can revolutionize your cooking. The pressure cooker-slow cooker-yogurt maker-saute pan and more all wrapped up in one can make life so much easier, no matter what your eating style.

That includes the super-trendy high-fat, low-carb keto diet.

“It might be difficult for some people to stay keto because foods that are higher in carbohydrates tend to be more convenient to quickly prepare,” Sam Dillard, author of the I Love My Instant Pot Keto Diet Recipe Book, tells Clean Plates. “The Instant Pot is perfect for busy weeknights when you’re on the go all day and need something nutritious, delicious, and fast to feed your family.”

Keto Instant Pot cookbook

Grab your Instant Pot and get ready to enjoy some of Dillard’s simple, tasty keto recipes. And as a bonus, check out this free summer menu.

Taco Stuffed Peppers

  • Serves: 6
  • Prep Time:
  • Cook Time:
Taco Stuffed Peppers

Ingredients

  • 1 pound 85% lean ground beef
  • 1⁄4 cup diced tomatoes and green chilies
  • 1⁄4 cup diced onion
  • 1 teaspoon salt
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 6 green bell peppers cut in half lengthwise, seeds removed
  • Toppings such as salsa, sour cream, chopped cilantro, chopped red onion, and so on (not included in nutritional analysis)

Directions

  1. Press the Sauté button and place ground beef into Instant Pot®. Break into small pieces and cook until beef is no longer pink. Carefully drain grease if there is excess fat.
  2. Replace pot and add tomatoes and chilies, onion, salt, chili powder, and cumin. Mix ingredients until fully combined. Spoon mixture into pepper halves and rinse pot with water.
  3. Replace pot and add water. Place steamer basket into pot and carefully add pepper halves. Click lid closed. Press the Manual button and adjust timer for 4 minutes.
  4. When timer beeps, quick-release the pressure and add favorite toppings to serve.
Note:

These peppers are super easy to make, and are done in a fraction of the time it takes to cook traditional stuffed peppers. You certainly won’t miss the rice in this recipe, especially once you add your favorite toppings. This is a meal you can get on the table in under 30 minutes—and the whole family will enjoy.

CALORIES: 139 | FAT: 5.8 grams | PROTEIN: 12.8 grams | SODIUM: 467 milligrams | FIBER: 2.6 grams | CARBOHYDRATES: 7.1 grams | NET CARBOHYDRATES: 4.5 grams | SUGAR: 3.5 grams

Excerpted from The I Love My Instant Pot® Keto Diet Recipe Book: From Poached Eggs to Quick Chicken Parmesan, 175 Fat-Burning Keto Recipes by Sam Dillard (HeyKetoMama) Copyright © 2018 Adams Media, a division of Simon and Schuster. Used by permission of the publisher. All rights reserved. Interior images by James Stefiuk.


Spinach Artichoke Dip

  • Serves: 6
  • Prep Time:
  • Cook Time:
Spinach Artichoke Dip

Ingredients

  • 1⁄2 cup Chicken Broth (see recipe in Chapter 3)
  • 1 cup frozen spinach
  • 1⁄2 cup sour cream
  • 1⁄2 cup mayo
  • 1 teaspoon garlic powder
  • 1⁄2 teaspoon salt
  • 1 (7-ounce) can artichokes, drained and chopped
  • 8 ounces cream cheese
  • 1 1⁄2 cups shredded whole-milk mozzarella cheese
  • 1⁄4 cup grated Parmesan cheese

Directions

  1. Pour broth into Instant Pot®. Add frozen spinach, sour cream, mayo, garlic, salt, and artichokes to Instant Pot®. Place cream cheese in pot.
  2. Click lid closed. Press the Manual button and adjust time for 7 minutes. When timer beeps, quick-release the pressure.
  3. Once valve drops down, open lid. Stir in mozzarella and parmesan cheese. Serve warm.
Note:

This dip is always a favorite—and with good reason! It encourages sharing and casual chats. Skip the breadsticks or chips and instead enjoy with keto-friendly fresh veggie sticks and pork rinds.

CALORIES: 432 | FAT: 36.09 grams | PROTEIN: 11.7 grams | SODIUM: 819 milligrams | FIBER: 1.3 grams | CARBOHYDRATES: 8.4 grams | NET CARBOHYDRATES: 7.1 grams | SUGAR: 2.5 grams

Excerpted from The I Love My Instant Pot® Keto Diet Recipe Book: From Poached Eggs to Quick Chicken Parmesan, 175 Fat-Burning Keto Recipes by Sam Dillard (HeyKetoMama) Copyright © 2018 Adams Media, a division of Simon and Schuster. Used by permission of the publisher. All rights reserved. Interior images by James Stefiuk.


Southwestern Frittata

  • Serves: 4
  • Prep Time:
  • Cook Time:
Southwestern Frittata

Ingredients

  • 2 tablespoons coconut oil
  • 1⁄4 cup diced onion
  • 1⁄4 cup diced green chilies
  • 1⁄2 green bell pepper, diced
  • 8 eggs
  • 1 teaspoon salt
  • 1⁄2 teaspoon chili powder
  • 1⁄4 teaspoon garlic powder
  • 1⁄4 teaspoon pepper
  • 1⁄4 cup heavy cream
  • 4 tablespoons melted butter
  • 1⁄2 cup shredded cheddar cheese
  • 1 cup water
  • 2 avocados
  • 1⁄4 cup sour cream

Directions

  1. Press the Sauté button and add coconut oil to Instant Pot®. Add onion, chilies, and bell pepper. Sauté until onion is translucent and peppers begin to soften, approximately 3 minutes. While sautéing, whisk eggs, seasoning, heavy cream, and butter in large bowl. Pour into Instant Pot®–safe 7-inch round pan.
  2. Press the Cancel button. Add onion and pepper mixture to egg mixture. Mix in cheddar. Cover with aluminum foil.
  3. Pour water into Instant Pot®, and scrape bottom of pot if necessary to remove any stuck-on food. Place trivet into pot and put in baking dish with eggs on top. Click lid closed.
  4. Press the Manual button and set time for 25 minutes.
  5. While food is cooking, cut avocados in half, remove pit, scoop out of shell and slice thinly. When timer beeps, quick-release the pressure. Serve with avocado slices and a spoonful of sour cream.
Note:

Why not get your day started right with this savory and subtly spicy dish? If you aren’t a fan of spicy flavors, a spoonful of sour cream on your plate will cool it down and add some extra fat to your meal.

CALORIES: 563 | FAT: 47.1 grams | PROTEIN: 18.4 grams | SODIUM: 877 milligrams | FIBER: 5.4 grams | CARBOHYDRATES: 10.2 grams | NET CARBOHYDRATES: 4.8 grams | SUGAR: 2.4 grams

Excerpted from The I Love My Instant Pot® Keto Diet Recipe Book: From Poached Eggs to Quick Chicken Parmesan, 175 Fat-Burning Keto Recipes by Sam Dillard (HeyKetoMama) Copyright © 2018 Adams Media, a division of Simon and Schuster. Used by permission of the publisher. All rights reserved. Interior images by James Stefiuk.


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