If you haven’t tried an Instant Pot yet, you’re missing out! The Instant Pot is an extremely versatile cooker that makes recipes very easy… and quickly! It’s a great option for people who are too busy to cook, or for people who just don’t like to cook. This all in one appliance will allow amazing meals with minimal effort.
A lot of recipes made for the Instant Pot are already very keto friendly. Those that aren’t can be made keto friendly with a few small changes. This makes it a great option for cooking extremely tender meats, veggies, and amazing soups!
The ketosis diet, or keto, is a way to send your body into ketosis. This process converts fat into ketones, that are used as a main energy source. These diets make weight loss happen quickly as long as you follow the strict guidelines. When you’re looking for ideas to throw into an Instant Pot and create great keto meals, keep these trends in mind.
Keto diets embrace a low carb lifestyle. When your carb intake is low, your stores are reduced and insulin declines. This releases fatty acids and starts allowing fat stores to be used as energy sources.
Any time a recipe calls for oil, use coconut oil instead. Look up the right conversion rate from one oil to another because it may not be the same measure for measure. Coconut oil is great for keto diets because it contains medium chain triglycerides (MCTs). These are absorbed very quickly and taken straight to the liver. This quickly increases ketone levels in your body. Just remember to slowly introduce this to your diet to avoid issues.
Another thing to remember when substituting in recipes or creating new ones is that not all fats are created alike. You want to create meals that are low carb but contain healthy fats. These also boost ketone levels. The right ketogenic diet is low in carbs and high in healthy fat.
Good fats include avocados, olive oil, coconut oil, and butter. Just make sure you watch your caloric intake if the goal of your keto diet is weight loss.
It is important that you get enough protein to keep your body healthy and running properly. Keto diets require an adequate amount of protein, but don’t like it if you go overboard. Your liver needs amino acids from protein to use for the keto process. You also want to maintain your muscle mass; after all, you’re looking to lose excess fat weight, not muscle weight. The right amount of protein for your body is generally your body weight multiplied by .55 to .77. That number is the grams of protein you should shoot for each day.
The keto diet has some foods that are ideal to the process. If you have some favorite go-to recipes but you’re not sure if they’re keto friendly, then check them against this list and your intake numbers. If they match, then congrats – your fave food is keto approved! Otherwise, you can still enjoy it by making some simple substitutions with the foods on this list.
Fish and shellfish are great foods for keto diets. Salmon is packed with protein and low in carb, but it’s also got tons of B vitamins, selenium, and potassium. Just make sure you’re looking at the carb count when you cook shellfish because there’s a huge difference. The good news is that shrimp has almost no carbs at all, so go ahead and enjoy that shrimp cocktail as long as the sauce is healthy.
In a 3 to 5 ounce serving, clams will have about 5 grams of cabs. Mussels will have 7 grams, octopus and oysters have 4 grams, and squid has about 3. Sardines, mackerel, and salmon also contain Omega-3 fatty acids that can do wonders for insulin levels.
Any vegetables that aren’t starchy are generally really good for keto, especially if they’ve got a ton of nutrients and minerals. Veggies have a lot of fiber, though, which isn’t digested the same way as other carbs. For vegetables, look at their net carb count instead; this number is found by subtracting fiber from total carbs.
Most vegetables are very keto friendly. Just avoid things like yams and beets because these starchy vegetables have enough carbs to use your entire day’s allowance. Vegetables are great because they’ve got a massively high nutritional value and also contain antioxidants. Kale, broccoli, cauliflower and other cruciferous vegetables also decrease your risk for cancer and heart disease.
Vegetables are also great substitutes for higher carb foods. For example, cauliflower can be used in place of rice and mashed potatoes. Zucchini and spaghetti squash can be substituted for pasta in spaghetti dishes.
Cheese is a great choice for keto diets. Not only is it delicious, but it’s also pretty nutritious. Nearly all of the hundreds of cheese varieties are high fat and low carb foods, which is exactly what keto diets need.
Cheese is high in the types of fats and acids that have been linked to fat loss and body composition improvements. It’s got great amounts of calcium, too. Cheese also makes a great substitute crust for pizza. If you’re not a fan of cauliflower, then just fry cheese into a crust.
One of the healthiest things to put into your body is avocados. Half a medium avocado has 9 grams of carbs, but after fiber is removed the net carb count is only 2 grams. They’re packed with minerals and vitamins, including potassium. They also improve triglyceride and cholesterol levels.
The good news about keto diets is that they are very friendly to carnivores. Meat – especially poultry – is welcome. These foods have no carbs and contain plenty of B vitamins and minerals. Choose grass fed meat to increase the Omega-3 fats you will get from the meats.
Eggs also belong in this category. They’re extremely healthy and very versatile. A large egg has less than 1 gram of carbs and under 6 grams of protein, so they’re the ideal food for a keto diet. Eat the entire egg, because most of the nutrients are found in the yolk.
Plain Greek Yogurt
Both cottage cheese and plain Greek yogurt are very healthy foods that are high in protein. A 5-ounce serving of plain Greek yogurt has 5 grabs of carbs, but it’s also got 11 grams of protein. Cottage cheese in the same amount has 18 grams of protein. These foods also decrease your appetite and make for a great snack that prevents you from feeling too full.
Nuts and Seeds
These are great options for any diet because they’re high in healthy fats and low in carbs. Eating nuts regularly reduces cancer risk, depression, chronic diseases, and heart disease risks. Just know that the counts vary.
Almonds and sesame seeds have 3 net grans of carbs. Chia seeds, pecans, and Brazil nuts have only 1 gram. Cashews are the worst because they have a whopping 8 grams. Macadamia nuts and walnuts each have 4. Pistachios have 5 grams, and pumpkin seeds have 4. Flax seeds are the best because they have 0 grams of net carbs.
Dark Chocolate and Cocoa Powder
These foods both have massively high amounts of antioxidants. Cocoa has as much antioxidant content as fruits. Dark chocolates have flavanols, which can lower blood pressure and reduce heart disease. You need to go for dark chocolates with a minimum of 70% cocoa.
Coffee and Tea
These drinks are the question on most diet minds. No one wants to give up their caffeine addiction. While you need to watch sugary blends from places like Starbucks, if you’re careful these are great options. On their own, coffee and tea have no carbs. They also jump your metabolism thanks to caffeine.
These drinks can even reduce the risk of diabetes. Adding heavy cream to coffee or tea is okay but avoid the lattes because those don’t use real milk. They use high carb flavoring instead.
If you like olives, then good news for you. They contain oleuropein, which contains anti-inflammatory properties and protects your cells form a lot of damage. Olives can also prevent bone loss and lower your blood pressure. Watch the carb content because it varies with size. The good news is that these benefits are also found in olive oil, so you can cook with it if your system doesn’t like coconut.
Butter and Cream
Most diets heavily restrict these things because of their fat content, but on a keto diet, they’re great. These have almost no carbs in a serving. They have linoleic acid that promotes fat loss.
While fruits can be hit or miss with diets based on their carb and sugar counts, berries are good for keto diets. They are the exception to the fruits are bad rule of this diet. Berries have a lot of fiber with very few carbs. Raspberries and blackberries have as much fiber s digestible carbs.
These fruits also have tons of antioxidants. This can reduce inflammation and also reduce your risk of heart disease. Blackberries have 5 grams of net carbs. Raspberries and strawberries each have 6 grams. Blueberries are the worst, with 12 grams.
The important thing with restricted diets is preparation and measurement. You need to think ahead and plan for success. This means you need to pay attention at all times.
If your home only contains the foods that are friendly to a keto diet, you’ll be less likely to grab something that is bad for you. Allowing a keto-friendly home means anything you choose is healthy.
You can also make sure you eat at keto friendly places. Eating out isn’t something you can easily avoid, so try to gravitate towards restaurants with keto friendly meals.
Planning meals ahead of time also helps. It will prepare you to stay on track and allow you to have snacks with you when you’re on the go. Planning also involves measuring. You need to measure and track your foods to avoid miscalculating and going over your counts. This becomes especially important with Instant Pot meals are frequently just “add a pinch here, add a little more, ok this taste isn’t balances so let’s add…” It’s important to measure precisely.
Now that you know the great foods to eat and combine, you may want to go create meals on your own. If you don’t, then here are some recipes for you to follow.
Chile Verde is a really delicious savory food. This green chili sauce uses fresh tomatillos and poblano peppers to make a savory, tangy sauce. It coats delicious chicken chunks. The recipe here only contains 6 net carbs per serving. Make some cauliflower rice to complete the meal!
This meal will feel ridiculously indulgent and you won’t be able to believe it’s on your keto diet! You can have a complete meal from frozen in less than 30 minutes! This dish mixes chicken, cream cheese, cheddar cheese, bacon, scallions, and Ranch seasoning for a creamy recipe that fills you up and tastes amazing – especially when topped with bacon!
This pot roas t recipe is extremely versatile. The Instant Pot makes a mouthwatering, tender meat. Season this however you want to, and you can either eat it as a pot roast or shred it up for tacos and rice (okay, cauliflower rice) bowls. You can use beef or pork shoulder in a savory broth with some salsa and vegetables.
This amazing Instant Pot keto recipe for pho is really delicious and quite versatile. Pho is a great low carb option if you leave out the noodles or replace them with shirataki noodles. Use your preferred protein and cook it in the pot, then add in whatever seasonings you enjoy in combination. This can be peanut, coriander, curry… go wild and experiment!