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20 Quick Instant Pot Meal Prep Ideas

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.
instant pot meal prep ideas

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

Instant Pot Chicken Bowls


Chicken breasts are a great source of protein. However, they can be quite tasteless and dry.

These chicken breasts are anything but tasteless and dry. They’re 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. You have your protein from the chicken.

You have your healthy fat from the creamy avocado. And the turmeric cauliflower fried rice provides antioxidants, vitamins, and minerals without all the carbs.

For extra convenience, you can use pre-packaged cauliflower rice to make your fried rice. Or you can make cauliflower rice from scratch. This will save you tons of money in the long run.

Making cauliflower rice is pretty easy. Just break your cauliflower into pieces.

Then, place your cauliflower pieces in a food processor and pulse until they become rice-like. This food processor should do the trick.

Now, this recipe makes 2 servings, but you can easily double it to have extra servings. Bon appetit!

Per Serving:

  • Calories: 303
  • Fats: 21.1g
  • Protein: 20g
  • Carbs: 15.9g
  • Fiber: 7.2g
  • Sugar: 5g


2. Instant Pot Honey Garlic Chicken

Instant Pot Honey Garlic Chicken


Not watching your carbs? 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.

The Sriracha sauce and red pepper flakes add a nice heat. While the soy sauce adds some umami flavor.

And we can’t forget the veggies! You’ve got beautifully cooked snow peas for added nutrition.

The beauty of this dish is that you use the Instant Pot for cooking the entire meal. You cook the chicken at the bottom of the Instant Pot and cook your rice on the top Pot.

To do 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.

Cooking this way is nice and convenient as you don’t have to haul out your rice cooker. And you have a complete meal in 35 minutes flat. That, my friend, is a win-win situation!

Per Serving:

  • Calories: 492
  • Fats: 9g
  • Protein: 29g
  • Carbs: 73g


3. Spicy Instant Pot Chicken

Spicy Instant Pot Chicken


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. You’ll think you’re eating at Chipotle’s.

As a bonus, it takes less than 20 minutes to make. So, it’s even faster than ordering takeout.

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

Chicken Yakitori


In the mood for Japanese instead? This dish is sure to satisfy your cravings!

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.

The brown sugar adds sweetness, while the soy sauce adds umami. The rice vinegar adds a nice tang, while the ginger adds a bit of heat.

The edamame adds a nice color and is good for you too. Not only is it 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.

So, eat up that Chicken Yakitori. It not only tastes good but is good for you too.

Per Serving:

  • Calories: 609
  • Fats: 15g
  • Protein: 49g
  • Carbs: 71g
  • Fiber: 5g
  • Sugar: 18g


5. InstantPot Enchilada Rice Bowl

Enchilada Rice Bowl


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!

And the smoked paprika adds a pleasant smokiness, while the cumin adds a nice aromatic flavor.

For this dish, you will be using some oil for sauteeing. But if you’re oil-free, you can simply use water or vegetable broth to sautee.

Per Serving:

  • Calories: 359
  • Fats: 12g
  • Protein: 15g
  • Carbs: 53g
  • Fiber: 15g
  • Sugar: 9g


6. Easy Instant Pot Chuck Roast

Easy Chuck Roast


There’s nothing more comforting than enjoying a chuck roast with family on a lazy Sunday evening.

But to get tender chuck roast, it can take up to 8 hours. So, you have to plan ahead to make it.

However, what if you need to make it on the fly? That’s where the Instant Pot chuck roast comes in handy.

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.

And you can use the leftovers in so many different ways. In sandwiches, lettuce wraps or with sides like mashed potatoes or mashed cauliflower.

Per Serving:

  • Calories: 433
  • Fats: 28g
  • Protein: 44g
  • Carbs: 1g
  • Sugar: 1g


7. Instant Pot Crack Chicken

Crack Chicken


I love chicken, as I’m sure many of you do too. But, let’s face it; it can get boring after a while.

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.

You’ll definitely want seconds. But because it’s packed with fat and protein, one serving will totally fill you up.

To make the crack chicken, you’ll need to shred your chicken. These meat shredder claws come in handy for that.

This recipe makes 8 servings. So that leaves you with tons of leftovers for your workweek.

Serve in lettuce wraps, with pita bread or rice. 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

Chicken Peanut Satay


Want some chicken satay? But don’t have an hour or two to spend in the kitchen? Then, make this dish!

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. Al you have to do is place your ingredients in your Instant Pot, layering your chicken last.

Then let your Instant Pot do the cooking. It’s so easy to make that you’ll want to have it in your weekly meal rotations.

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



In the mood for some Mexican food? These carnitas are sure to satisfy your cravings.

In case you’re not aware, carnitas are the Mexican version of pulled pork.

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



In the mood for some good old Tex-Mex? This is for you!

The chicken is juicy and super flavourful thanks to the homemade fajita seasoning mixes. The spice blend contains basic spices you likely have in your pantry.

Spices like cumin, chili powder, and paprika. And unlike store-bought fajita seasoning mixes, it doesn’t contain nasty additives.

To make sure you measure your spices just right, I recommend using a good set of stainless steel measuring spoons like these.

And what’s Tex-Mex without veggies? You’ll be using onions and red, green, and yellow peppers.

So, it’s not only tasty but good for you too.

This recipe is truly dump and go. Just put all your ingredients in your Instant Pot, and let your Instant Pot do the cooking. Now, that’s the way I like to roll.

Per Serving:

  • Calories: 135
  • Fats: 4g
  • Protein: 17g
  • Carbs: 6g
  • Sugar: 2g


11. Instant Pot No-Fail Buffalo Chicken Meatballs

Buffalo Chicken Meatballs


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.

Not a fan of blue cheese? You can use Ranch dressing instead. And Frank’s Buffalo Style Hot Sauce adds a nice heat.

What I love most about these meatballs is that they’re made with ground chicken. And since chicken has a smaller carbon footprint than beef, you can rest easy eating these meatballs.

Now, these meatballs are pretty low in net carb. So, they’re also perfect if you’re on a keto diet.

However, 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

Kung Pao Chicken


In the mood for Chinese takeout, but on a budget? This is the perfect recipe for you.

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.

And the soy sauce adds that delicious umami flavor. The red bell peppers add freshness and nutrition as well.

Now Chinese food can be high in sodium because of the soy sauce. Coconut aminos are a great low sodium substitute for soy sauce.

They contain much less sodium than soy sauce. And they add not only a nice umami flavor but some sweetness as well. If you’d like to give coconut aminos a try, you can get some here.

Since this Kung Pao Chicken takes only 24 minutes to make, it’s even faster than takeout. And the best part is that you have a ton of leftovers too.

So, pick up those chopsticks and get ready to dig right in.

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

Salsa Verde Chicken


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. Then, you let your Instant Pot do the cooking.

And boom, 10 minutes later, you’ve got your meals prepped for an entire week.

The chicken is so succulent… you won’t believe that it took only 10 minutes to cook. The chipotle powder adds a nice smokiness, while the Salsa Verde gives some heat.

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.

Serve on a bed of lettuce.

Per Serving:

  • Calories: 132
  • Fats: 2.5g
  • Protein: 23.6g
  • Carbs: 13.4g
  • Sugar: 3.8g


14. Instant Pot Burrito Bowl

Burrito Bowl


Love the flavors of Mexico? Then, you’re in for a treat!

This burrito bowl is packed with flavor. You’ve got tender chicken, rice cooked in a beautifully spiced tomato base, black beans, and corn.

It’s sure to put a smile on your face. And let’s not forget the heat from the jalapenos…add more if you dare.

Not a fan of spice? Not to worry. Just skip the jalapenos.

And if you’re vegan, or simply trying to eat more plant-based foods, you can skip the chicken as well. It will still taste delicious.

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

Egg Bites


Are you tired of eating plain eggs for breakfast? Switch up your morning routine with these egg bites!

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. And they have some heat too from the hot sauce…it’s unexpected.

You can also customize these egg bites however you want. Add bacon, diced ham, whatever suits your fancy.

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.

Besides being great for making egg bites, they’re also good for storing baby food too.

Per Serving:

  • Calories: 166
  • Fats: 10g
  • Protein: 13g
  • Carbs: 4g
  • Sugar: 3g


16. Honey Garlic Chicken

Honey Garlic Chicken


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.

As I mentioned earlier, Chinese food can be high in sodium because of the soy 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



Here’s another Carnitas recipe. You can never get enough carnitas, can you?

Unlike the earlier Carnitas recipe, this one is lighter because it has a trio of sautéed red, green, and yellow bell peppers.

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

Steak and Mushrooms


Ready for a gourmet meal that’s ready in a jiffy? Then, give this dish a try!

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. Yes, you read that right- 9 minutes.

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.

Serve with some rice or cauliflower rice.

Per Serving:

  • Calories: 173
  • Fats: 5g
  • Protein: 24g
  • Carbs: 9g
  • Sugar: 3g


19. Quinoa Burrito Bowl

Quinoa Burrito Bowl


Want something more plant-based? Not to worry, here’s a dish for you!

This quinoa bowl is super tasty and packed with tons of healthy foods. Foods like bell peppers, corn, black beans, and quinoa.

Quinoa is a great alternative to regular rice. It’s not only yummy but good for you too.

The meal is packed with fiber and protein. It’s also a great source of magnesium, phosphorus, and manganese, which you need for healthy bones.

The avocado dressing is truly the star of this dish. It’s creamy, tangy, and spicy.

To make it, all you need to do is put your avocado, vegan yogurt, water, jalapeno pepper, cilantro, and spices in a food processor and blend until smooth.

If you’re a vegetarian, 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

Pulled Pork


Are you a fan of the classics? Then, you’ll enjoy this dish.

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.

And it works; you don’t want the spices to overpower the meat.

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.

Serve on taco or lettuce wraps.

Per Serving:

  • Calories: 453
  • Fats: 17g
  • Protein: 69g
  • Carbs: 1g
  • Fiber: 1g
  • Sugar: 1g



Has meal prep always been your thing? Are you going to try any of these instant pot recipes? Let me know in the comment section!