Instant Pot

Healthy Instant Pot Recipes

Categories: Nutrition

Melissa Perry, RD, LD/N
Registered Dietitian, Orlando Health Medical Group

March is National Nutrition Month and it’s the perfect time to try out a new recipe.

If you’re looking for some healthy meal ideas, yet don’t want to spend hours in the kitchen cooking, try these tasty recipes that are cooked in an Instant Pot. Whether you’re looking to make a main dish or a side dish, the Instant Pot works for everything. It’s a pressure cooker and a slow cooker wrapped in one.

White Chicken Chili

Looking for a hearty, yet healthy chili to keep you warm on a chilly night? Try this tasty white chicken chili that is quick and easy to make in your Instant Pot.


2 x 15 oz cans reduced sodium great Northern beans or cannellini white beans, drained and rinsed

15 oz can no salt added corn, drained and rinsed

4 oz can diced green chiles

1 cup of unsalted chicken broth

1 small yellow onion, diced

2 tsp chili powder

2 tsp garlic powder

1 tsp cumin

1 tsp ground black pepper

1 lb boneless, skinless chicken breasts (~2 large chicken breasts)

½ cup low-fat Greek yogurt

2 oz low-fat cream cheese

3 tbsp finely chopped cilantro

Juice from 1 lime


  1. Add beans, corn, green chiles, broth, onion, chili powder, garlic powder, cumin and pepper to the Instant Pot (about 8-quart size). Then lay the chicken on top.
  2. Close the lid of the Instant Pot and set the pressure vent to Seal. Pressure Cook on high for 20 minutes.
  3. After the pressure naturally comes down for 10 minutes, release the remaining pressure using the Quick Release by turning valve to Venting position. This may take about 2-3 minutes.
  4. Then open the lid carefully, as contents will be hot, and remove the chicken. Shred the chicken with 2 forks and then return the chicken back to the pot.
  5. Stir in the Greek yogurt, cream cheese, cilantro and lime juice. Once all is well stirred, serve and enjoy!

Try adding additional Greek yogurt for extra creaminess or diced jalapenos and lime juice for even more flavor!

Nutrition Facts: (makes ~6 servings)
Each serving: 291 kcals, 3g fat, 0.6 g saturated fat, 51mg cholesterol, 380mg sodium, 32g carbs, 8g fiber, 28.5 g protein

Balsamic & Sun-Dried Tomato Chicken

Not only does this Balsamic and Sun-dried Tomato chicken taste delicious, it also smells amazing while cooking. Here are some simple ingredients in a dish packed with flavor.


2 tbsp balsamic vinegar

2 tbsp olive oil

2 cloves of garlic, minced

1 tsp black pepper

½ cup sun-dried tomatoes

2 tbsp fresh basil, chopped

2 lbs boneless, skinless chicken breasts (~4 chicken breasts)


  1. Whisk together the balsamic vinegar, olive oil, garlic and pepper in a medium-size bowl. Then gently stir in the sun-dried tomatoes and basil.
  2. Place the chicken breasts in a storage bag and top with the balsamic marinade. Refrigerate for 20-30 minutes.
  3. Pour all the ingredients into the Instant Pot and close the lid with the vent in sealing position.
  4. Cook on high pressure for about 18 minutes.
  5. After the pressure naturally comes down for 10 minutes, release any remaining pressure. Enjoy!

This is a great dinner idea that is simple. The chicken is cooked to juicy perfection and it is a great source of protein that is low in sodium. Try the chicken over brown rice, quinoa or whole wheat orzo.

Nutrition Facts: (makes ~4 servings)
Each serving: 350 kcals, 9g fat, 1.5g saturated fat, 132mg cholesterol, 160mg sodium, 10g carbs, 2g fiber, 52g protein

Vegetable Medley

Looking for a quick and easy side dish to add to any meal? Try this vegetable medley Instant Pot recipe; a great source of fiber, yet low in calories and carbohydrates. This side dish is versatile that you can season and add different types of flavor to pair with any dish.


1 cup of carrots, sliced small

2 cups of broccoli florets

2 cups of cauliflower florets


  1. Add about 1 inch of water to the bottom of the instant pot. Place the steamer basket in the insert.
  2. Spread the vegetables on the steamer basket and close the lid with the vent in sealing position.
  3. Set it on Steam mode for 0 minutes on high pressure (if you like al dente vegetables) or increase cooking time to 1 minute (if you like softer vegetables).
  4. Once it beeps, manually quick release the pressure.
  5. Then remove the steamer basket carefully (as it will be hot). Plate the vegetables and enjoy!

Try drizzling extra virgin olive oil, garlic powder and pepper over the vegetables for a Mediterranean flavor or try extra virgin olive oil with red pepper flakes to add a little spice or heat to your dish.

Nutrition Facts: makes ~4 servings
Each serving: 43 kcals, 0.3 g fat, 0mg cholesterol, 11.3mg sodium, 9.3 g carbs, 3.7g fiber, 2.6g protein, 403mg potassium, 43mg calcium, 61mg vitamin C

Celebrate National Nutrition Month by trying these healthy and easy recipes!

Do you have recipe or healthy eating tips? Share it with us! We’d love to hear from you in the comments below:

About the Author

Melissa Perry, RD, LD/N, is an outpatient dietitian for Orlando Health who provides nutrition counseling for weight management and a variety of other diseases. She is a registered and licensed dietitian with a Bachelor of Science degree in Nutrition and Dietetics from the University of Florida. Melissa loves to share her passion for nutrition and a healthy, balanced lifestyle with others through her career as an RDN.

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