When you need your meal prep to be quickly made, Instant Pot might be the solution. These Instant Pot meal prep recipes are nutritious, easy to make, and will keep you full.
One way to keep yourself strong and healthy is to meal prep. This way, you have a bunch of healthy meals in the fridge and don’t have to worry about what’s for dinner or lunch.
However, meal prepping can take time. And you don’t always have the time or energy to spend hours in the kitchen.
So, how can you save time in the kitchen and have tons of healthy meals prepped? By making Instant Pot meals.
Today, I’m sharing 20 instant pot meal prep ideas. They’re super convenient and healthy as well.
So, grab your Instant Pot and get cooking! If you don’t already have one, there’s a great deal on this Instant Pot right now.
And to keep your food fresh longer, make sure you keep your food in airtight storage containers. I recommend these glass containers as they don’t have toxic chemicals that will leak into your food.
1. Instant Pot Chicken Bowls
Credit: ohsofoodie.com
These chicken breasts are juicy and packed with flavor. The mayonnaise and Frank’s Red hot sauce make them creamy and spicy. These chicken bowls are great for the low carb lifestyle.
For extra convenience, you can use pre-packaged cauliflower rice to make your fried rice. Or you can make cauliflower rice from scratch. This food processor should do the trick.
Per Serving:
- Calories: 303
- Fats: 21.1g
- Protein: 20g
- Carbs: 15.9g
- Fiber: 7.2g
- Sugar: 5g
2. Instant Pot Honey Garlic Chicken
Credit: projectmealplan.com
This macro-friendly meal prep is for you! On the menu is perfectly cooked rice. Served with tender, shredded chicken thighs in a sweet and savory honey garlic sauce.
To prepare this, you will need to use a tall stainless steel trivet like this and a 7-inch silicone loaf pan. These hold your rice and keep it separate from the chicken while it’s cooking.
Per Serving:
- Calories: 492
- Fats: 9g
- Protein: 29g
- Carbs: 73g
3. Spicy Instant Pot Chicken
Credit: carmyy.com
Are you craving Mexican takeout? No need to order takeout with this recipe! You’ve got tender, juicy chicken and Mexican style rice with beans and corn.
Making it is pretty easy. All you need to do is layer your ingredients in the Instant Pot, and let your Instant Pot do the cooking. Easy peasy. Check out more high protein meal prep recipes like this one here.
Per Serving:
- Calories: 452
- Fats: 5g
- Protein: 43g
- Carbs: 57g
- Fiber: 4g
- Sugar: 8g
4. Instant Pot Chicken Yakitori Meal Prep
Credit: mealplanaddict.com
In case you don’t know what Chicken Yakitori is, it’s Japanese grilled chicken. This Instant Pot Chicken Yakitori has all the flavors of a traditional Yakitori…without the grilling.
Not only is edamame a good source of plant-based protein, it also has a number of health benefits. For instance, it may lower your cholesterol levels and even lower your risk of breast cancer.
Per Serving:
- Calories: 609
- Fats: 15g
- Protein: 49g
- Carbs: 71g
- Fiber: 5g
- Sugar: 18g
5. InstantPot Enchilada Rice Bowl
Credit: profusioncurry.com
Are you vegan or simply trying to add more plant-based meals to your diet? Then give this enchilada rice bowl a try!
It’s as beautiful to look at as it is to eat. After all, you can’t go wrong with fluffy rice, beans, corn, and fresh spinach cooked in a red enchilada sauce. Yum!
Per Serving:
- Calories: 359
- Fats: 12g
- Protein: 15g
- Carbs: 53g
- Fiber: 15g
- Sugar: 9g
6. Easy Instant Pot Chuck Roast
Credit: theketoqueens.com
There’s nothing more comforting than enjoying a chuck roast with family on a lazy Sunday evening.
It’s melt in your mouth deliciousness. And it only takes about an hour to make. As an added bonus, it contains only 1 gram of carbs, perfect if you’re on a low carb diet.
Per Serving:
- Calories: 433
- Fats: 28g
- Protein: 44g
- Carbs: 1g
- Sugar: 1g
7. Instant Pot Crack Chicken
Credit: mondayismeatloaf.com
This chicken is anything but boring. In fact, it’s addictive. You have tender chicken in a creamy, cheesy, saucy mixture topped with more cheese. And bacon.
To make the crack chicken, you’ll need to shred your chicken. These meat shredder claws come in handy for that. Here is another chicken meal prep I’ve made myself: chicken fajita meal prep bowl.
Per Serving:
- Calories: 466
- Fats: 34g
- Protein: 32g
- Carbs: 5g
- Sugar: 1g
8. Instant Pot Chicken Peanut Satay
Credit: carmyy.com
It takes only 19 minutes to make…yes, you read that right. You’ll love the juicy chicken topped with a homemade creamy, aromatic peanut satay.
Making it is pretty simple. All you have to do is place your ingredients in your Instant Pot, layering your chicken last. Serve with some naan bread or basmati rice.
Per Serving:
- Calories: 628
- Fats: 36g
- Protein: 48g
- Carbs: 34g
- Fiber: 3g
- Sugar: 17g
9. Instant Pot Carnitas
Credit: mealplanaddict.com
These carnitas are juicy-tender and extra flavorful. You’ll think they were cooking for hours.
They’re also naturally low in carbs. And since they’re packed with a whopping 23 grams of fat, they’re great to help you burn fat if you’re on a ketogenic diet.
Serve in lettuce wraps, or if you’re not low carb, some corn tortillas.
Per Serving:
- Calories: 415
- Fats: 23g
- Protein: 43g
- Carbs: 3g
10. Instant Pot Fajitas
Credit: littlesunnykitchen.com
The chicken is juicy and super flavourful thanks to the homemade fajita seasoning mixes—spices like cumin, chili powder, and paprika.
To make sure you measure your spices just right, I recommend using a good set of stainless steel measuring spoons like these.
Per Serving:
- Calories: 135
- Fats: 4g
- Protein: 17g
- Carbs: 6g
- Sugar: 2g
11. Instant Pot No-Fail Buffalo Chicken Meatballs
Credit: mondayismeatloaf.com
Are you looking for a different spin on your traditional meatballs? Then, give these a try! They’re moist and taste amazing. The blue cheese adds layers of flavor and moistness to the meatballs.
If you would like to lower the carbs, even more, you can switch out the regular breadcrumbs for some keto breadcrumbs instead. I recommend these ones here.
Per Serving:
- Calories: 87
- Fats: 6g
- Protein: 4g
- Carbs: 2g
- Fiber: 0g
12. Kung Pao Chicken
Credit: carmyy.com
The chicken is fall-off-your-fork moist, and the flavors are spot on. The sweetness of the maple syrup nicely balances the spiciness of the chili flakes.
Now Chinese food can be high in sodium because of the soy sauce. Coconut aminos are a great low sodium substitute for soy sauce. you can get some here.
Check out more chicken meal prep recipes here.
Per Serving:
- Calories: 517
- Fats: 6g
- Protein: 53g
- Carbs: 57g
- Fiber: 2g
- Sugar: 13g
13. Instant Pot Salsa Verde Chicken
Credit: allthenourishingthings.com
Feel you can’t do any meal prep because you’re short on time? This Instant Pot Salsa Verde Chicken will change your mind! All it takes is 5 minutes of prep time.
You can make your own Salsa Verde. Or for if you’re short on time, like most of us, just use a good quality store-bought brand like this.
Per Serving:
- Calories: 132
- Fats: 2.5g
- Protein: 23.6g
- Carbs: 13.4g
- Sugar: 3.8g
14. Instant Pot Burrito Bowl
Credit: littlesunnykitchen.com
This burrito bowl is packed with flavor. You’ve got tender chicken, rice cooked in a beautifully spiced tomato base, black beans, and corn.
The aroma from your Instant Pot is sure to make your stomach growl. Good thing, it takes only 20 minutes of cook time!
Per Serving:
- Calories: 313
- Fats: 5g
- Protein: 21g
- Carbs: 47g
- Fiber: 7g
- Sugar: 4g
15. Instant Pot Egg Bites
Credit: recipesfromapantry.com
These egg bites are just scrumptious. They’re smooth and velvety and are a nice way to start your morning. The spinach and red bell pepper add some extra nutrition.
They also freeze well too and last up to 3 months in the freezer. So, they’re perfect for healthy meal prep. To make them, you’ll need some silicone egg bite molds. You can get some here.
Per Serving:
- Calories: 166
- Fats: 10g
- Protein: 13g
- Carbs: 4g
- Sugar: 3g
16. Honey Garlic Chicken
Credit: thegirlonbloor.com
Want to make a lunch bowl that will make your co-workers green with envy? Then try this dish! It’s tender chicken, rice, and perfectly cooked broccoli in a delicious honey garlic sauce.
This recipe uses a low sodium soy sauce, so the sodium content is more reasonable. If you’re looking for a low sodium soy sauce, you can find one here.
Per Serving:
- Calories: 365
- Fats: 16g
- Protein: 29g
- Carbs: 25g
- Fiber: 0.4g
- Sugar: 6g
17. Carnitas
Credit: primaverakitchen.com
Here’s another Carnitas recipe. You can never get enough carnitas, can you? Bell peppers are rich in Vitamin C. And you definitely need more Vitamin C to boost your immune system.
This carnitas is tender on the inside and nicely browned on the outside. That’s because once the carnitas is done, you broil it for 10 minutes, so it’s beautifully caramelized.
Per Serving:
- Calories: 259
- Fats: 16g
- Protein: 29g
- Carbs: 2g
- Sugar: 1g
18. Instant Pot Steak and Mushrooms
Credit: carmyy.com
The steak is melt-in-your-mouth delicious. And the mushroom gravy wonderfully complements the steak. And all it takes is 9 minutes to make this meal.
So, there’s no excuse not to meal plan for the week. Plus, since it yields 5 servings, you’ve got your lunches/dinner covered for each day.
Per Serving:
- Calories: 173
- Fats: 5g
- Protein: 24g
- Carbs: 9g
- Sugar: 3g
19. Quinoa Burrito Bowl
Credit: thebellyrulesthemind.net
This quinoa bowl is super tasty and packed with tons of healthy foods. Foods like bell peppers, corn, black beans, and quinoa.
The meal is packed with fiber and protein. It’s also a great source of magnesium, phosphorus, and manganese. You might want to check this spicy chickpea meal prep bowl as well!
Per Serving:
- Calories: 351
- Fats: 14g
- Protein: 13g
- Carbs: 50g
- Fiber: 14g
- Sugar: 8g
20. Pulled Pork
Credit: asweetpeachef.com
It’s traditional pulled pork but cooked in an Instant Pot. The pork is lightly seasoned with salt, pepper, onion powder, and garlic powder… nothing fancy here.
At zero net carbs, it’s also perfect if you’re following a keto diet. However, just be careful you don’t eat too much of it if you’re on keto, as it is pretty high in protein.
Per Serving:
- Calories: 453
- Fats: 17g
- Protein: 69g
- Carbs: 1g
- Fiber: 1g
- Sugar: 1g
21. Spicy Chicken
Credit: allnutritious.com
Make my Instant Pot Spicy Chicken. It’s just plain delicious. But they’re definitely not fire-engine spicy. If you’re a fan of heat, definitely use spicy salsa like this Habanero Salsa.
Don’t have any quinoa on hand? You can get some organic quinoa here. Also, feel free to check out more 700 calorie recipes here.
Per Serving:
- Calories: 767
- Fats: 11g
- Protein: 65g
- Carbs: 104g
- Fiber: 30g
- Sugar: 12g
22. Keto Orange Chicken
Credit: kimandkalee.com
This Keto Instant Pot Orange Chicken is a must-try. But it definitely is – one serving contains less than 5 grams of net carbs. Compare that to regular Orange Chicken, which has 30 grams of net carbs!
make some zoodles instead. Chop off the zucchini ends, and place your zucchini in a spiralizer. You don’t need anything too fancy. Even this simple spiralizer would work well. Enjoy!
Per Serving:
- Calories: 318
- Fats: 21g
- Protein: 29.4g
- Carbs: 4.8g
- Fiber: 0.3g
- Sugar: 2.8g
23. Salsa Shredded Chicken Meal Prep
Credit: allnutritious.com
My Salsa Shredded Chicken Meal Prep is just as nutritious, yet yummy too. That’s because you’re infusing your chicken with chicken broth. And you’re adding chili powder, paprika, and salsa sauce.
They also add lots of immune-boosting vitamins like Vitamins A and C. Check out more cheap meal prep recipes here.
Per Serving:
- Calories: 554
- Fats: 16g
- Protein: 62g
- Carbs: 46g
- Fiber: 14g
- Sugar: 21g
24. Egg Roll in a Bowl
Credit: mondayismeatloaf.com
They’re a deconstructed version of your classic egg roll. You’re sauteing ground chicken with lots of Asian seasonings.
These include soy sauce, ginger, red pepper flakes, and fish sauce. So you’re getting a nice balance of umami, sweet, spicy, and salty.
Per Serving:
- Calories: 138
- Fats: 6g
- Protein: 15g
- Carbs: 6g
- Fiber: 2g
- Sugar: 3g
25. Healthy Chicken Burrito Bowls
Credit: allnutritious.com
These Healthy Chicken Burrito Bowls are delicious and surprisingly healthy. That’s because they’re packed with nutritious foods like chicken breasts, corn, black bean, arugula, and Mexican-spiced rice.
They’re topped with creamy Caesar dressing for convenience. But for more of a Tex-Mex flavor, you can use this Cilantro Lime Dressing instead. Check out more chicken and rice meal prep ideas here.
Per Serving:
- Calories: 520
- Fats: 13g
- Protein: 37g
- Carbs: 64g
- Fiber: 9.5g
- Sugar: 4.2g
26. Instant Pot Seitan
Credit: myplantifulcooking.com
Seitan is a vegan meat substitute made from vital wheat gluten. Like tofu, seitan takes up the flavors of whatever you cook it with. So, it’s great for making vegan meatloaf, steaks, kebabs, burgers, you name it.
You only need 6 ingredients to make it. These are vital wheat gluten, whole wheat flour, soy sauce, onion powder, garlic powder, water, and nutritional yeast like this.
Per Serving:
- Calories: 153
- Fats: 1g
- Protein: 26g
- Carbs: 12g
- Fiber: 2g
- Sugar: 1g
27. Chicken Tacos
Credit: spendwithpennies.com
Try these Instant Pot Chicken Tacos. They’re made with chicken breasts. So, they’re low in fat and calories.
But they’re definitely not lacking in taste. That’s because you’re cooking the chicken breasts in chicken broth, salsa, and homemade taco seasoning. serve them on these low-calorie tortillas.
Per Serving:
- Calories: 118
- Fats: 2g
- Protein: 19g
- Carbs: 5g
- Fiber: 1g
- Sugar: 2g
28. Butter Chicken
Credit: littlesunnykitchen.com
You’re getting warmth from the chili powder, turmeric, and ginger root. The heavy whipping cream and butter tone things down.
And the butter sauce is just screaming for rice, or better yet – naan bread. This naan bread here is quite authentic.
Per Serving:
- Calories: 548
- Fats: 46g
- Protein: 27g
- Carbs: 8g
- Fiber: 2g
- Sugar: 4g
29. Red Beans and Rice
Credit: getonmyplate.com
Craving more spiciness? Try this Easy Instant Pot Red Beans and Rice. The spicy andouille sausage and kidney beans make it super-filling. And the green peppers and celery add some lightness.
Besides being high in protein, this dish contains a ton of fiber. In fact, it provides more than 40% of your daily fiber needs.
Per Serving:
- Calories: 379
- Fats: 18g
- Protein: 21g
- Carbs: 34.6g
- Fiber: 10.5g
- Sugar: 6.4g
30. Chicken Tinga
Credit: littlesunnykitchen.com
Chicken Tinga is simply shredded chicken simmered in a spicy chipotle sauce. So, you’re getting lots of bold Mexican flavors.
You can serve the Tinga on tortillas or serve it with refried beans. Or, if you’re following a low-carb diet, you can simply serve it on lettuce leaves.
Per Serving:
- Calories: 251
- Fats: 9g
- Protein: 34g
- Carbs: 8g
- Fiber: 2g
- Sugar: 3g
31. Ground Turkey Quinoa Bowls
Credit: ifoodreal.com
These Quinoa Bowls contain ground turkey. So, it’s packed with lean protein, as well as brain-boosting B vitamins.
But this Ground Turkey Quinoa Bowl is definitely not your average tasteless ground turkey dish. That’s because of the seasonings and sauces.
Per Serving:
- Calories: 392
- Fats: 7g
- Protein: 29g
- Carbs: 55g
- Fiber: 8g
- Sugar: 13g
32. Butternut Squash Risotto
Credit: theforkedspoon.com
This Risotto is everything you want in a Risotto. It’s rich, creamy, cheesy, and flavorful. And Butternut Squash adds that unexpected sweetness and lightness. It also adds a ton of nutrition.
So you don’t have to make any veggie side dishes. Now that’s how I like to roll.
Per Serving:
- Calories: 288.31
- Fats: 5.16
- Protein: 6.56g
- Carbs: 51.24g
- Fiber: 3.01g
- Sugar: 3.49g
33. Stir Fry
Credit: summeryule.com
This Instant Pot Stir Fry is colorful, fresh, and delicious. You’re adding red bell peppers, snow peas, garlic, jalapeno, pineapple, pineapple juice, rice vinegar, and soy sauce.
This makes your rice savory, sweet, spicy, and umami. You’ll really love the Asian-Caribbean fusion of flavors. Yum!
Per Serving:
- Calories: 492
- Fats: 12.7g
- Protein: 39.3g
- Carbs: 57.9g
- Fiber: 6.4g
- Sugar:
34. Chicken Breast
Credit: recipesfromapantry.com
Not only is this chicken breast moist and tender, but it’s also quite flavorful. That’s because you’re using 6 different spices.
Serve with some brown rice. Or, if you’re watching your carbs, feel free to add this cauliflower rice.
Per Serving:
- Calories: 282
- Fats: 13g
- Protein: 35g
- Carbs: 2g
- Fiber: 0g
- Sugar: 0g
35. Steak Fajitas
Credit: wholesomeyum.com
These Instant Pot Steak Fajitas take just 12 minutes to make. And they’re super tasty. That’s because you’re seasoning them with Fajita seasoning.
Besides adding deep meaty flavors, beef bone broth is highly nutritious. It contains several bone-building minerals. And it contains glutamine which may help your digestive system.
Per Serving:
- Calories: 256
- Fats: 12.5g
- Protein: 26.8g
- Carbs: 9.2g
- Fiber: 3g
- Sugar: 5g
36. Peanut Butter Chicken
Credit: recipesfromapantry.com
You’re combining peanut butter and chicken – and it totally works. That’s because you’re also adding coconut milk, coconut cream, tomatoes, and tomato paste.
So you get a wonderful mixture of acidity, creaminess, and sweetness. You’re also adding coriander, cinnamon, tamari, and green onions.
Per Serving:
- Calories: 323
- Fats: 19g
- Protein: 30g
- Carbs: 11g
- Fiber: 2g
- Sugar: 4g
37. Pinto Beans
Credit: plantbasedonabudget.com
With this Instant Pot Pinto Beans, you don’t have to presoak your beans. They even cook faster.
They also come out tender, not mushy. And they have just the right amount of salt – unlike canned beans.
Want to make your beans even tastier? Feel free to add some jalapenos, garlic, onions, and cumin. Yum!
Per Serving:
- Calories: 342
- Fats: 1g
- Protein: 21g
- Carbs: 62g
- Fiber: 15g
- Sugar: 3g
38. Vegan Yellow Lentil Dal Tadka
Credit: myplantifulcooking.com
Looking for another vegan healthy meal prep Idea? This Vegan Yellow Lentil Dal Tadka is for you.
Aromatic spices like turmeric, coriander, and cumin. And the red onion, tomatoes, and garlic add sweet, acidic, and savory notes. Serve with this garlic naan.
Per Serving:
- Calories: 204
- Fats: 1g
- Protein: 14g
- Carbs: 36g
- Fiber: 17g
- Sugar: 3g
39. Chicken Thighs
Credit: cookeatpaleo.com
Make these Instant Pot Frozen Chicken Thighs. There’s no defrosting required – and they cook in just 12 minutes flat.
All you need to make it are salsa and frozen, boneless chicken thighs. Pour your salsa in your Instant Pot. Then place your chicken thighs on top. Pressure cook for 12 minutes.
Per Serving:
- Calories: 153
- Fats: 4g
- Protein: 22g
- Carbs: 4g
- Fiber: 1g
- Sugar: 2g
40. Keto Beef Stew
Credit: lowcarbspark.com
This Keto Beef Stew won’t leave you feeling deprived. You’ve got melt-in-your-mouth beef. And it’s simmered in a tasty beef broth with a medley of veggies. These include green beans, onions. And celery.
But it’s the turnips that give the stew its “carby” feel and taste. Turnips are a great low-carb alternative to potatoes. Check out more low calorie meal prep ideas!
Per Serving:
- Calories: 186
- Fats: 8g
- Protein: 21g
- Carbs: 6g
- Fiber: 2g
- Sugar: 3g
41. Turkey Meatballs
Credit: joyfilledeats.com
These Instant Pot Turkey Meatballs are moist and really flavorful. That’s because you’re seasoning them with Italian seasoning, garlic powder, salt, pepper, and minced onions.
To keep these meatballs low-carb, you’ll be using almond flour. If you don’t, you can get some here. You’ll also be using no-sugar-added marinara sauce like Rao’s keto-friendly marinara sauce.
Per Serving:
- Calories: 313
- Fats: 12g
- Protein: 46g
- Carbs: 9g
- Fiber: 3g
- Sugar: 3g