1. Instant Pot Quinoa and Black Bean Chili
This hearty and nutritious chili is packed with protein and fiber, making it a great choice for a filling meal. The combination of quinoa and black beans creates a satisfying texture, and the spices lend a flavorful kick.
- 1 cup quinoa
- 1 can black beans, rinsed and drained
- 1 can diced tomatoes
- 1 cup vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
To make, sauté the onion and garlic in your Instant Pot for about 3 minutes. Add the remaining ingredients, stir well, and cook on high pressure for 12 minutes. Once done, let the pressure release naturally for 10 minutes before serving. Enjoy with fresh cilantro or avocado on top!
2. Lemon Herb Chicken and Asparagus
This recipe is a fantastic way to enjoy lean protein and veggies in one pot. The lemon and herbs infuse the chicken with bright flavors, and the asparagus cooks to perfection alongside it.
- 4 chicken breasts
- 1 bunch asparagus, trimmed
- 1 lemon, juiced and zested
- 2 tablespoons olive oil
- 2 teaspoons dried thyme
- Salt and pepper to taste
Start by seasoning the chicken with salt, pepper, lemon juice, and thyme. Set the Instant Pot to sauté mode, add olive oil, and brown the chicken on both sides for about 3 minutes. Add the asparagus and lemon zest, then seal the pot and cook on high pressure for 8 minutes. Quick-release the pressure and serve!
3. Vegetable Barley Soup
This vegetable-packed soup is warm, comforting, and perfect for a chilly evening. Barley adds a nice chewiness and is a great source of fiber.
- 1 cup pearl barley
- 4 cups vegetable broth
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Sauté the onion, garlic, carrot, and celery in your Instant Pot until softened. Add the remaining ingredients, stir to combine, and cook on high pressure for 30 minutes. Let the pressure release naturally and serve hot, garnished with fresh parsley if desired.
4. Instant Pot Turkey Meatballs
These turkey meatballs are a leaner take on a classic dish. They’re perfect for pairing with whole grain pasta or a zoodle bowl.
- 1 pound ground turkey
- 1/2 cup breadcrumbs (whole wheat)
- 1 egg
- 1/4 cup Parmesan cheese
- 2 tablespoons parsley, chopped
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 jar marinara sauce
In a bowl, combine all the meatball ingredients and form into 1-inch balls. Pour marinara sauce into the Instant Pot, then gently place the meatballs on top. Seal the pot and cook on high pressure for 10 minutes. Quick-release the pressure and serve over your favorite pasta or spiralized vegetables.
5. Instant Pot Sweet Potato and Chickpea Curry
This vegan curry is full of flavor and nutrients. The sweetness of the sweet potatoes pairs perfectly with the spices and chickpeas for a filling meal.
- 2 large sweet potatoes, peeled and cubed
- 1 can chickpeas, rinsed and drained
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon ginger, grated
- Salt to taste
Sauté the onion and garlic in the Instant Pot until softened. Add the sweet potatoes, chickpeas, coconut milk, curry powder, ginger, and salt. Stir well, seal the pot, and cook on high pressure for 10 minutes. Allow the pressure to release naturally, and serve with brown rice or quinoa.
6. Instant Pot Spinach and Feta Stuffed Chicken
This dish elevates chicken breasts with a delicious spinach and feta filling. It’s a great way to enjoy a gourmet meal in a fraction of the time.
- 4 chicken breasts
- 1 cup fresh spinach
- 1/2 cup feta cheese
- 1/4 cup cream cheese
- 1 teaspoon garlic powder
- Salt and pepper to taste
Preheat your Instant Pot to sauté mode. Mix the spinach, feta, cream cheese, garlic powder, salt, and pepper in a bowl. Cut a pocket in each chicken breast and fill with the spinach mixture. Sear the chicken in the pot for 3 minutes per side, then add 1 cup of water, seal the pot, and cook on high pressure for 12 minutes. Quick-release the pressure and serve!
7. Instant Pot Mediterranean Lentil Salad
This refreshing salad is perfect for meal prepping or as a light lunch. It’s packed with protein from lentils and features fresh vegetables and herbs.
- 1 cup green or brown lentils
- 2 cups water
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Add lentils and water to the Instant Pot, seal, and cook on high pressure for 15 minutes. Allow the pressure to release naturally. Once cooked, mix with the diced vegetables, olive oil, lemon juice, salt, and pepper. Serve warm or chilled!
8. Instant Pot Honey Garlic Shrimp
This quick and easy shrimp dish is full of flavor and pairs perfectly with brown rice or whole grain noodles. It’s a delightful blend of sweet and savory.
- 1 pound shrimp, peeled and deveined
- 1/4 cup honey
- 1/4 cup soy sauce (low sodium)
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ginger, grated
- Salt and pepper to taste
In the Instant Pot, heat olive oil and sauté the garlic and ginger for 1 minute. Add the shrimp, honey, soy sauce, salt, and pepper. Stir to coat, and seal the pot. Cook on high pressure for 3 minutes, then quick-release the pressure. Serve immediately over rice or noodles with a sprinkle of sesame seeds.
9. Instant Pot Vegetable Fried Rice
Transform leftover rice into a delicious fried rice dish in no time! This recipe is versatile and can be adapted to include your favorite vegetables.
- 2 cups cooked brown rice
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 eggs, beaten
- 3 tablespoons soy sauce (low sodium)
- 1 tablespoon sesame oil
- 2 green onions, chopped
- Salt and pepper to taste
Start by sautéing the mixed vegetables in your Instant Pot with sesame oil for about 3 minutes. Add the cooked rice, soy sauce, and beaten eggs. Stir well to combine, then close the lid and cook on the sauté setting for another 3-4 minutes until heated through. Stir in green onions before serving.
10. Instant Pot Beef Stir-Fry
This beef stir-fry is a quick and colorful meal. It’s loaded with vegetables and can be served over brown rice or whole-grain noodles.
- 1 pound beef sirloin, sliced thin
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 1 onion, sliced
- 1/4 cup soy sauce (low sodium)
- 1 tablespoon cornstarch
- 2 tablespoons olive oil
- 2 cloves garlic, minced
In the Instant Pot, heat olive oil and sauté the beef until browned. Remove and set aside. Add the vegetables and garlic, and sauté for 3 minutes. Return the beef to the pot, add soy sauce mixed with cornstarch, and stir well. Seal the pot and cook on high pressure for 5 minutes. Quick-release the pressure and serve hot!
11. Instant Pot Spaghetti Squash with Marinara
Spaghetti squash is a great low-carb alternative to traditional pasta. This recipe is simple and flavorful, making it a perfect weeknight dinner.
- 1 medium spaghetti squash
- 1 jar marinara sauce
- 1 tablespoon olive oil
- Salt and pepper to taste
- Parmesan cheese for serving (optional)
Cut the spaghetti squash in half and remove the seeds. Drizzle with olive oil, salt, and pepper. Place on the trivet in the Instant Pot with 1 cup of water. Seal and cook on high pressure for 8 minutes. Once done, let the pressure release naturally. Scrape the flesh with a fork to create ‘noodles’ and serve with warm marinara sauce and Parmesan, if desired.
12. Instant Pot Oatmeal
This easy oatmeal recipe is perfect for busy mornings. You can prep it the night before and let your Instant Pot do the work while you sleep!
- 2 cups rolled oats
- 4 cups water or milk (or a mix)
- 1/4 cup maple syrup or honey
- 1 teaspoon cinnamon
- 1/2 cup chopped fruits or nuts for topping
Combine the oats, water or milk, maple syrup, and cinnamon in the Instant Pot. Seal the pot and cook on high pressure for 3 minutes. Allow the pressure to release naturally. Serve hot with your choice of toppings like fresh fruits, nuts, or a dollop of yogurt!
13. Instant Pot Balsamic Chicken
This balsamic chicken dish is bursting with flavor and can be served with a variety of sides. The tangy balsamic sauce complements the chicken beautifully.
- 4 chicken thighs or breasts
- 1/2 cup balsamic vinegar
- 1 tablespoon honey
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 teaspoon dried basil
Season the chicken with salt, pepper, and basil. Add balsamic vinegar, honey, and garlic to the Instant Pot. Place the chicken in the pot, seal, and cook on high pressure for 10 minutes. Quick-release the pressure and serve with steamed vegetables or a salad.
14. Instant Pot Chocolate Lava Cake
For a sweet treat, this chocolate lava cake is a decadent dessert that’s easy to make. It’s perfect for impressing guests or enjoying a cozy night in.
- 1/2 cup butter
- 1 cup chocolate chips
- 2 eggs
- 2/3 cup sugar
- 1/2 cup flour
- 1 teaspoon vanilla extract
Melt the butter and chocolate chips together in the microwave or on the stove. In a bowl, whisk the eggs and sugar until light and fluffy, then add the melted chocolate mixture and vanilla. Fold in the flour until just combined. Pour the batter into greased ramekins, place them on the trivet in the Instant Pot with 1 cup of water. Seal and cook on high pressure for 10 minutes. Allow to cool slightly before serving for that gooey center!
15. Instant Pot Apple Crisp
This warm apple crisp is a comforting dessert that’s perfect for fall. The combination of sweet apples and a crunchy topping makes it irresistible.
- 4 apples, peeled and sliced
- 1 cup rolled oats
- 1/2 cup brown sugar
- 1/2 teaspoon cinnamon
- 1/4 cup butter, melted
Place the sliced apples in the bottom of the Instant Pot. In a bowl, mix oats, brown sugar, cinnamon, and melted butter until crumbly. Spread this mixture over the apples. Seal the pot and cook on high pressure for 8 minutes. Quick-release the pressure and let it sit for a few minutes before serving, possibly with a scoop of vanilla ice cream!
These 15 easy DASH Diet Instant Pot recipes are perfect for anyone looking to maintain a healthy eating plan without sacrificing flavor or time. Whether you’re preparing a quick weeknight dinner or a special occasion meal, these recipes will help you enjoy wholesome, delicious food that aligns with your dietary goals. Happy cooking!