5 Delicious, Kid-Friendly Keto Meals with Instant Pot

Keto is the top health-supportive diet, but cooking for a ketogenic lifestyle can be cumbersome. You can’t rely on processed or quick-cooking high-carb options such as pasta or rice for a fast meal, and you don’t always have the time to labor over a hot stove. The Family Friendly Keto Instant Pot Cookbook helps you feed your family enjoyable low carb meals quickly and effortlessly. With the Instant Pot’s ability to cook food in a fraction of the time, you’ll have your family sitting down at the table to eat in no time. (And with only one pot to clean too!)

Cinnamon Roll Coffee Cake

My husband is a huge fan of coffee cake, so I had to make one for this book! That’s love, right? Well, it sure was love at first bite when he tried this cake. He immediately said, “That would be great with a cup of coffee,” which is why this recipe is in the breakfast chapter!

Serves 8

Ingredients:
For cake: 2 cups (224 g) almond flour 1 cup (200 g) granulated erythritol 1 teaspoon baking powder Pinch of salt 1/2 cup (120 g) sour cream 2 eggs 4 tablespoons (56 g) butter, melted 2 teaspoons vanilla extract 2 tablespoons (32 g) brown sugar substitute 11/2 teaspoons ground cinnamon Cooking spray 1/2 cup (120 ml) water

For icing: 2 ounces (56 g) cream cheese, softened 1 cup (192 g) powdered erythritol 1 tablespoon (15 ml) heavy cream 1/2 teaspoon vanilla extract

ACCESSORIES NEEDED: 7″ (18 cm) Bundt pan Trivet

  1. In the bowl of a stand mixer (or in a bowl with a hand mixer), combine the almond flour, granulated erythritol, baking powder and salt until no lumps remain.

  2. Add the sour cream, eggs, butter, and vanilla and mix until well combined.

  3. In a separate bowl, mix together the brown sugar substitute and cinnamon.

  4. Grease the Bundt pan with cooking spray. Pour in the cake batter and use a knife to make sure it is level around the pan.

  5. Sprinkle the cinnamon mixture on top and use your knife to swirl it into the batter.

  6. Cover the pan tightly with aluminum foil. Add the water to the pot. Place the Bundt pan on top of the trivet and carefully lower it into the pot.

  7. Close the lid and seal the vent. Cook on HIGH pressure for 45 minutes. Quick release the steam.

  8. Remove the cake from the pot and remove the foil. Blot off any moisture on top of the cake with a paper towel, if necessary.

  9. While the cake is cooling, make the icing: In a small bowl, use a mixer to whip the cream cheese until it is light and fluffy. Slowly add the powdered erythritol and mix until well combined. Add the cream and vanilla and mix until thoroughly combined.

  10. When the cake is cooled, flip it onto a platter and drizzle the icing all over.

Macronutrients:
Calories: 314
Fat: 27.1 g
Carbs: 6.9 g
Fiber: 3.2 g
Protein: 8.6 g
Net Carbs: 3.6 g
Prep time: 10m
Cook time: 45m
Total time: 55m + cooling
 

Chicken Zoodle Soup

Whether you’re sick, have been outside sledding in the snow, or missing your momma, chicken noodle soup has a way of healing us from the inside out. This keto-friendly chicken “zoodle” soup is savory and soothing. If you don’t have a spiralizer to make zucchini noodles, you can buy pre-spiraled zoodles in the produce section of most grocery stores. If you have any leftover soup, freeze it in resealable plastic bags for freezer stocking.

Serves 6

Ingredients:
1 1/2 pounds (680 g) boneless, skinless chicken breasts 3 1/2 ounces (100 g) chopped onion 1 1/2 ounces (42 g) diced carrot 2 ribs celery, chopped 3 cups (720 ml) chicken broth 2 teaspoons salt 1 1/2 teaspoons poultry seasoning 1/2 teaspoon black pepper 10 1/2 ounces (294 g) zucchini noodles

  1. Add the chicken, onion, carrot, celery, chicken broth, salt, poultry seasoning, and pepper to the pot.

  2. Close the lid and seal the vent. Cook on HIGH pressure for 25 minutes. Quick release the steam. Press CANCEL.

  3. Remove the chicken from the soup and shred with two forks. Return the chicken to the soup.

  4. Add the zucchini noodles to the hot soup and let sit until the noodles are soft, 5 to 10 minutes. If you’d like a softer noodle, you can cook the soup an additional 1 to 2 minutes on LOW pressure.

Note: Frozen chicken breasts may be used without adjusting the cooking time.

Macronutrients:
Calories: 147
Fat: 2.3 g
Carbs: 5.2 g
Fiber: 1.3 g
Protein: 26.5 g
Net Carbs: 3.9 g
Yield: 6 cups (1440 mL)
Prep time: 5m
Cook time: 30m
Total time: 35m
 

Enchilada Casserole

I’ve never met a taco, enchilada, or quesadilla I didn’t like, and this casserole recipe marries two foods that we all love: enchiladas and casseroles. Top with a dollop of sour cream, lettuce, and tomato for a Mexican feast.

Serves 4

Ingredients:
1 pound (454 g) ground beef 1 1/2 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon garlic powder 1 teaspoon salt 1/2 teaspoon onion powder 1/4 teaspoon smoked paprika 1/3 cup (80 ml) red enchilada sauce 1/4 cup (60 g) sour cream Cooking spray 4 low-carb tortillas 1 1/2 cups (175 g) shredded Mexican cheese blend 1/2 cup (120 ml) water

ACCESSORIES NEEDED: 7″ (18 cm) baking dish Trivet

  1. Turn the pot to SAUTÉ mode. Once hot, cook the beef until mostly cooked through, 3 to 4 minutes, breaking up the pieces of meat with a wooden spoon.

  2. Add the spices and cook until the meat is cooked through, 1 to 2 minutes. Transfer the meat to a bowl. Press CANCEL.

  3. In a small bowl, combine the enchilada sauce and sour cream.

  4. Grease the bottom of the baking dish with cooking spray. Place one tortilla inside. If the tortilla is slightly larger than the dish, flatten the edges along the sides of the dish.

  5. Add one-third of the taco meat on top of the tortilla. Spread one-third of the enchilada sauce mixture on top of the meat. Add one-fourth of the cheese on top.

  6. Repeat the layers two more times. Top the last tortilla with the remaining one-fourth cheese.

  7. Cover the dish tightly with aluminum foil. Add the water to the pot. Set the baking dish on top of the trivet and carefully lower it into the pot.

  8. Close the lid and seal the vent. Cook on HIGH pressure for 10 minutes. Quick release the steam.

  9. Remove the dish from the pot. Let sit for 5 minutes before cutting into the pie.

Note: If you are gluten free, you can replace the low-carb tortillas with thinly sliced zucchini. Make sure the zucchini has been dried properly so that the dish does not become watery. You will need to recalculate the macros.

Macronutrients:
Calories: 558
Fat: 36.9 g
Carbs: 23 g
Fiber: 13.8 g
Protein: 38.7 g
Net Carbs: 10.8 g
Prep time: 10m
Cook time: 20m
Total time: 35m

Lemon Chicken

My husband and I love to watch reruns of a TV show from the late ’90s in which the mom is a terrible cook and one of the only recipes she can fix is dry lemon chicken. We had a good laugh when I told my husband I was including lemon chicken in this cookbook. Thankfully, this recipe is a far cry from the character’s. Juicy chicken breasts are infused with lemon and topped with a creamy lemon sauce in this Instant Pot version.

Serves 4

Ingredients:
1/2 cup (120 ml) chicken broth 4 boneless, skinless chicken breasts (about 2 pounds, or 1816 g) 1 teaspoon dried parsley 1/4 teaspoon paprika 1/4 teaspoon salt Pinch of black pepper 4 lemon slices 3 cloves garlic, smashed 3 tablespoons (45 g) heavy cream 3 ounces (84 g) cream cheese, softened 1/3 cup (35 g) grated Parmesan cheese Lemon wedges, for garnish

ACCESSORY NEEDED: Trivet

  1. Add the broth to the pot. Place the trivet inside. Lay the chicken breasts on top of the trivet.

  2. In a small bowl, mix together the parsley, paprika, salt, and pepper. Sprinkle the mixture evenly on top of the chicken breasts. Lay the lemon slices and smashed garlic on top of the chicken.

  3. Close the lid and seal the vent. Cook on HIGH pressure for 10 minutes. Quick release the steam. Press CANCEL.

  4. Remove the chicken from the pot. Discard the garlic cloves and lemon slices. Reserve 1/4 cup (60 ml) of the chicken broth to make the sauce. Strain the broth if necessary.

  5. Turn the pot to SAUTÉ mode. Add the broth and cream. When the mixture begins to bubble along the edges, add the cream cheese. Whisk as the cream cheese melts and the sauce thickens, about 5 minutes. Press CANCEL. Whisk in the Parmesan. Pour the sauce over the chicken and garnish with a lemon wedge.

Macronutrients:
Calories: 384
Fat: 16.8 g
Carbs: 1.6 g
Fiber: 0.1 g
Protein: 54.4 g
Net Carbs: 1.5 g
Prep time: 5m
Cook time: 15m
Total time: 20m
 

Double Chocolate Chip

Naturally, I had to include a sinfully decadent chocolate dessert in this cookbook. Let me just tell you, these brownies are one of the best recipes I’ve ever made, if I do say so myself. Your non-keto friends and family will be shocked to learn that there isn’t a single granule of real sugar in these fudgy brownies.

Serves 8

Ingredients:
1 1/2 cups (168 g) almond flour 3/4 cup (150 g) granulated erythritol 1/3 cup (40 g) unsweetened cocoa powder 1 teaspoon baking powder 2 eggs 1 tablespoon (15 ml) vanilla extract 5 tablespoons (70 g) butter, melted 1/4 cup (44 g) sugar-free chocolate chips Cooking spray 1/2 cup (120 ml) water

ACCESSORIES NEEDED: 7” (18 cm) baking dish Trivet

  1. In a large bowl, add the almond flour, erythritol, cocoa powder, and baking powder. Use a hand mixer on low speed to combine and smooth out any lumps.

  2. Add the eggs and vanilla and mix until well combined.

  3. Add the butter and mix on low speed until well combined. Scrape the bottom and sides of the bowl and mix again if needed. Fold in the chocolate chips.

  4. Grease the baking dish with cooking spray. Pour the batter into the dish and smooth with a spatula. Cover tightly with aluminum foil.

  5. Pour the water into the pot. Place the trivet in the pot and carefully lower the baking dish onto the trivet.

  6. Close the lid and seal the vent. Cook on HIGH pressure for 33 minutes. Quick release the steam.

  7. Use the handles to carefully remove the trivet from the pot. Remove the foil from the dish.

  8. Let the brownies cool for 10 minutes before turning out onto a plate.

Note: If there is any moisture on top of the brownies, gently dab with a paper towel. Sugar-free chocolate chips can be purchased in most major grocers or online.

Macronutrients:
Calories: 236
Fat: 20.3 g
Carbs: 6.8 g
Fiber: 3.9 g
Protein: 6.9 g
Net Carbs: 2.9 g
Prep time: 10m
Cook time: 33m
Total time: 53m
 

Anna Hunley is the Chief Recipe Curator at the popular lifestyle blog, Keto In Pearls. Born and raised in Atlanta, Georgia, she now resides in Northern Kentucky. Anna began blogging in 2017 as a hobby while she learned how to cook for a ketogenic lifestyle. Her blog is now one of the most visited blogs in the keto community, beloved for her accessible kid-tested, family-approved recipes.

The Family Friendly Keto Instant Pot Cookbook © 2019 Quarto Publishing Group USA Inc. Text © 2019 Anna Hunley Photography © 2019 Art Noodles Studio LLC First Published in 2019 by Fair Winds Press, an imprint of The Quarto Group