Do you want a healthy eating plan that your whole family will enjoy? Cooking organic, nutritious meals couldn’t be easier than using an Instant Pot or another electric pressure cooker brand. Try these five tasty dishes for weight loss, and you can even adapt many of these meals to a vegan diet plan too.
Five Electric Pressure Cooker Recipes to Help Support Weight Loss
Before using your electric pressure cooker for the first time, be sure to read all the instructions, with particular attention to the safety features.
1. Classic Meatloaf & Organic Roasted Veggies
What would your week be without a generous helping of meatloaf and roasted veggies? Instead of cooking it in the oven and waiting for hours, your electric pressure cooker or instant pot does the job entirely in a fraction of the time. Plus, this recipe is slimmed down for a healthy eating plan.
- 3 Tbsp. milk
- 1 Egg
- 1/3 C. Panko crumbs
- One Small onion, finely chopped
- 2 Cloves garlic, finely chopped
- One medium carrot, peeled & grated
- 1 Medium stalk of celery, finely chopped
- One Small bunch fresh parsley, finely chopped
- 1/2 Lb. lean ground chuck
- 1/2 Lb. ground pork
- 1 Tsp. sea salt & freshly ground black pepper
- 2 Lbs. new red potatoes
- 2 Lbs. baby carrots
- 1 C. of cold water
- 1/2 C. ketchup
- 1/2 C. salsa
- In a large mixing bowl, add the egg and milk and whisk well. Add crumbs and stir until combined. Set the mixture aside to allow the crumbs to absorb the milk, which will take about 10 minutes.
- Add ground beef and pork, onion, garlic, carrot, celery, and parsley. Now, use your hands to knead all the ingredients together and form the mixture into a small loaf.
- On a sheet of heavy-duty aluminum foil, place the meatloaf, and wrap the foil around it to form a pocket. Set aside.
- Use a fork to pierce the potatoes to allow steam to release.
- Pour the water into your pressure cooker and add the potatoes and carrots. Now, place the steaming rack over the vegetables.
- Arrange the meatloaf on top of the steaming rack, close the lid to lock the pressure cooker. Follow the manufacturer’s instructions for the sealing release valve. Set the pressure cooker on manual and high pressure and allow it to pressurize for at least 15-20 minutes.
- Allow the contents to cook for 20 minutes, then turn off the pressure cooker. Carefully use the quick release to depressurize the contents. When the pressure is ultimately released, open the lid carefully.
- Use a meat thermometer to ensure that the meatloaf has reached an internal temperature of at least 145 degrees F. Open foil carefully and place meatloaf on a serving platter with the vegetables carefully arranged around the meat.
- In a small bowl, mix the ketchup and barbecue sauce and pour over the meatloaf, then slice and serve with veggies.
2. Grandma’s Roasted Chicken
Remember going to Grandma’s house for Sunday dinner? She had the table loaded with all your favorites, including her beloved roasted chicken. Here is a pressure cooker version that is quick, easy, and full of flavor and one that would make Grandma proud. Plus, it’s great for keto dieters who are striving to lose weight too.
- 1 Whole free-range chicken, about 5 pounds
- 2 Tsp. salt
- 1.5 Tsp. freshly ground black pepper
- 2 Cloves garlic, minced
- 1 Tsp. smoked paprika
- 2 Tbsp. canola oil
- 1 Small yellow onion, peeled & quartered
- 1 Large lemon, quartered
- One C. organic chicken stock
- After removing the gizzard pack from the inside of the chicken, rinse it well with cold water and use paper towels to pat dry. Push lemon, garlic, and onion into the chicken cavity and set aside.
- In a small bowl, add salt, pepper, paprika, and thyme. Use a fork to blend the spices until thoroughly combined. Stir in oil.
- Set an electric pressure cooker or Instant pot on sauté and allow it to preheat.
- Rub the chicken with the oil & spice mixture on all sides and place carefully into the cooker, breast side down. Allow the chicken skin to be brown and crisp, about four minutes.
- Use a sturdy pair of tongs to carefully flip the chicken to the other side to brown and crisp, about two minutes more. Carefully remove the chicken, and insert the roasting trivet into the cooker. Pour in the chicken stock.
- Arrange the chicken on the trivet with the breast side up, and seal it according to the manufacturer’s instructions. Set the cooker to manual on high pressure, and allow it to pressurize. Set the timer to cook for 25 minutes.
- When the timer sounds, turn off the cooker and depressurize naturally about 15-20 minutes. Carefully remove the lid and transfer the chicken to a serving platter. Use a meat thermometer to ensure that the chicken has an internal temperature of at least 165 degrees F.
- Allow the meat to rest before carving, about 5 minutes. If you want, use a meat brush to brush cooking juices over the chicken right before serving.
3. Southern-Style Beans & Rice
If you are a fan of authentic soul food, you can’t go wrong with beans and rice. This quintessential dish is packed with fiber and protein and works splendidly with a plant-based diet. Trading out the usual white rice for brown is another healthy option.
- 2 C. dry Red Kidney Beans
- 1 C. dry Brown Rice
- 2 C. salsa, hot or mild
- 1 Small bunch fresh cilantro, chopped
- 1 Small yellow onion, chopped
- 4 C. Vegetable Stock
- 2 C. Cold Water
- Add beans and rice varieties to your electric pressure cooker. Pour the vegetable stock and water over them and stir well.
- Add salsa and half the chopped cilantro to the cooker and do not mix. Put the lid on the cooker and seal it, following the manufacturer’s directions.
- Set on manual mode for high pressure and allow the cooker to pressurize about 10-15 minutes. Set the timer to cook for 25 minutes. After the timer rings, allow the cooker to depressurize naturally, about 10-15 minutes.
- Use the instant release to relieve any remaining pressure. Open the lid carefully and spoon mixture into a serving bowl. Garnish with remaining cilantro and chopped onion.
4. Vegetarian Burrito Bowls
Just because you are trying to lose weight doesn’t mean you must give up tasty food. When you are in the mood for a zesty Mexican-style dish, why not try this vegetarian-friendly burrito bowl? It’s bursting with flavor, and you can enjoy it without the guilt.
- 1 Tsp. olive oil
- 1 Small organic red onion, diced
- One Medium organic golden bell pepper, seeded & diced
- ½ Tsp. salt & freshly ground black pepper
- 1 Tsp. freshly ground cumin
- 1 C. organic quinoa rinsed well
- One C. salsa, hot or mild
- 1 C. of cold water
- 1-15 oz. can black beans, drained & rinsed
•Healthy Topping Options:
- 1 Bag organic mixed greens
- 1 Small bunch green onions, chopped
- One C. homemade or prepared guacamole
- 2 Small limes, cut into wedges
- 1 Small bunch fresh cilantro
- Set your electric pressure cooker on Sauté and heat the oil. Add onions and pepper and stir until onions are soft and translucent about 5-8 minutes. Add cumin, salt, and pepper and sauté for another minute. Turn the cooker off.
- Now, add quinoa, salsa, water, and beans and seal the cooker lid per manufacturer’s instructions. Set on Manual and Low Pressure, with the timer set for 12 minutes. Allow the cooker to pressurize, about 10-15 minutes.
- When the timer rings, allow the cooker to depressurize naturally, about 10-15 minutes. Carefully remove the lid and make sure the quinoa has totally absorbed the liquid. Use a fork to fluff the quinoa and turn over into a serving bowl. Serve warm with optional organic toppings.
5. Hearty Minestrone Soup
After a busy day, what could be more comforting than a steaming bowl of soup? This iconic Italian minestrone combines a plethora of tasty organic veggies that provide vitamins and minerals. Save any leftovers in the refrigerator to pack for lunch the next day.
- 2 Tbsp. olive oil
- 1 Large onion, finely chopped
- 3 Large carrots, finely chopped
- 3 Celery ribs, finely chopped
- One medium zucchini, cubed
- 2 Cloves garlic, minced
- 1-14 oz. can petite Italian-style diced tomatoes, with juice
- 1-14 oz. can kidney beans, drained & rinsed
- One-14 oz. can tomato sauce
- 8 C. low-sodium vegetable stock
- 1 Tbsp. Italian seasoning
- 2 Tsp. sea salt, or to taste
- ½ Tsp. fresh black pepper, or to taste
- 2 C. fresh baby spinach leaves
- 1 C. shell pasta
- Set your electric pressure cooker on sauté, add the oil and heat until shiny, about three minutes.
- Add the onions and garlic and sauté until lightly browned, another three minutes. Be careful not to burn them. Add the zucchini, carrots, and celery, and sauté for an additional one minute. Stir in the diced tomatoes and tomato sauce. Set cooker on warm mode.
- Stir in beans, vegetable stock, seasoning, salt, pepper, spinach, and pasta. Lock the lid and set on manual and high-pressure settings. Set the timer for six minutes. It will take the cooker an additional 10-15 minutes to pressurize.
- When the timer goes off, carefully use the quick-release valve to depressurize the cooker. When no pressure is left, carefully open the lid, and stir the soup well. Serve hot with a fresh green salad if you like.
An electric pressure cooker is a great way to prepare quick meals for your family that are tasty and healthy. Whether you eat meat or are searching for vegetarian or vegan-friendly dishes, your cooker will be your new best friend.