The BEST Healthy Instant Pot Cookbook

When I first bought my Instant Pot (on a Black Friday sale a few years ago), I had no idea where to start. I found it so intimidating that it sat in its box for longer than I’d like to admit! When I finally did get the courage to start using it, I used it for basic staples like making quinoa and beans from scratch.

instant pot trivet

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Finding recipes on the internet for the Instant Pot can be hit-or-miss, because you have to experiment with the electric pressure cooker a lot to understand how best to use it. I’ve literally cooked with my Instant Pot over 1,000 times now, and I only just recently learned how to make boneless chicken breasts not turn out like rubber.

Recipes for the Instant Pot also tend to be on the more decadent or processed side, with the most popular recipes being for cheesecake or “crack” chicken, which is made with a seasoning packet and cream cheese. (Convenient, yes… healthy, no.)

That’s why I’m thrilled to share with you my latest cookbook– the Fresh & Healthy Instant Pot Cookbook. It’s packed with healthy Instant Pot recipes to help you lose weight, eat better, and spend less time in your kitchen. I hope it will be the BEST Instant Pot cookbook out there!

Benefits of Using the Instant Pot

If you’re already familiar with the Instant Pot, you may know that the Instant Pot doesn’t always cook food faster than traditional methods, but it does make the cooking process much more hands-off.

For example, quinoa still takes roughly 20 minutes to cook in the Instant Pot, but instead of waiting for a pot of water to boil on the stove, then covering it, turning down the heat, and watching the pot to make sure your quinoa doesn’t burn or stick to the bottom, you simply dump quinoa and water into your Instant Pot, press a button, and walk away. Because it’s hands-off, you’ll have more time to finish up chores around the house or spend time with your family. (And you’ll really save time with pot-in-pot Instant Pot cooking, which allows you to cook your main entree in the same pot at the same time.)

Pressure cooking has been shown to preserve more nutrition than other forms of cooking, possibly because the temperature stays lower (around 250ºF or less) or because shorter cooking times mean there’s less opportunity for nutrient loss. So, your meals are not only easier when you use the Instant Pot, they may really be healthier, too!

vegetables in instant pot

Which Instant Pot to Buy

I bought this 6-quart model first, and I still use it most often, though you may want to use the 8-quart model if you are cooking for more than 4 to 6 people regularly. The nice thing about the 6-quart model is that it comes to pressure faster, so your meals are ultimately ready faster, and it doesn’t need as much liquid, so you’ll almost never get an error message while using it.

The 8-quart makes a larger quantity of food and is wider, so it holds more normal-sized pans and bowls for pot-in-pot cooking. However, it is more prone to giving you a “burn” error, which means you’ll need to stop and scrape your pot before continuing with a recipe. (Which can be very frustrating!) That’s why I use my 8-quart pot less than the 6-quart.

how to use instant pot

How to Use the Instant Pot

In case you’re not sure how to use your Instant Pot, each recipe in this book walks you through every step, so you’ll know EXACTLY what to do. I’ve also included a how-to section at the beginning, with photos, and a troubleshooting section covering common issues that may come up.

I hope this book will leave you feeling confident that you can cook almost anything with your Instant pot!

instant pot healthy chocolate cake

Healthy Instant Pot Recipes

Each and every recipe found in the Fresh & Healthy Instant Pot Cookbook has the nutrition info listed right on the recipe, and there’s also a photo for every recipe (yay!!) so you’ll know exactly what each one should look like when you’re done. All of the recipes have a gluten-free option included and they are all made without refined sugar, too.

To make this book as useful as possible for the greatest number of people, I’ve included vegan options whenever possible, even when a recipe calls for meat. So, in the Protein-Packed Entrees chapter, I intentionally made all of the sauces vegan and included a tested vegan substitute to make sure everyone can enjoy these new recipes. Check out the sneak peek below!

Recipe Index

Chapter 1: Easy Mornings

  • Easy-to-Peel Hardboiled Eggs
  • Instant Strawberry Jam
  • Peaches & Cream Steel-Cut Oatmeal
  • Cozy Spiced Fruit
  • Peanut Butter Crunch Granola Bars
  • Maple-Cinnamon Cereal Bowls
  • Take-Along Veggie Frittatas
  • Flourless Banana Oat Cake
  • Italian-Style Shakshuka
  • Asparagus & Leek Frittata
  • Huevos Rancheros (vegan option included)

healthy instant pot side dishes

Chapter 2: Healthy Staples & Side Dishes

(each recipe has a tested vegan option if not vegan already)
  • Cinnamon Applesauce
  • Healthy Hummus
  • Sesame Green Beans
  • Not-Fried Pinto Beans
  • Lightened-Up Mashed Potatoes and Gravy (all in one pot!)
  • Easy Cauliflower Rice
  • Maple-Glazed Sweet Potatoes
  • Garlic-Parmesan Spaghetti Squash
  • Instant Vegetable Medley
  • Fresh Bulgur Pilaf
  • Millet “Cornbread”
  • Beans from Scratch

Chapter 3: Soups & Stews

(each recipe has a tested vegan option if not vegan already)
  • Thai Coconut Carrot Soup
  • Broccoli Cheese Soup
  • Two-Bean Chili
  • Comforting Noodle Soup
  • Wild Rice & Mushroom Stew
  • Chipotle Black Bean Soup
  • Lentil Minestrone
  • African Peanut Stew
  • Creamy Tomato Soup

Chapter 4: Meal-Sized Salads & Bowls

(each recipe has a tested vegan option if not vegan already)
  • Thai-Style Farro Salad
  • Crunchy Lentil Salad with Shallot Vinaigrette
  • Taco Salad with Zesty Lime Vinaigrette
  • Greek Chickpea Salad
  • “Cheeseburger” Salad with Special Sauce
  • Curried Broccoli & White Bean Salad
  • Wild Rice & Kale Salad
  • Korean Chicken Bowls
  • Cold Sesame Noodle Bowls
  • Roasted Vegetable Bowls
  • Eggroll in a Bowl

vegetarian instant pot recipes

Chapter 5: Vegetarian Comfort Food

(each recipe has a tested vegan option if not vegan already)
  • Walnut Pesto Pasta
  • Hidden Cauliflower Mac ‘n’ Cheese
  • Instant “Fried Rice”
  • Mushroom & Barley “Risotto”
  • Kung Pao Chickpeas
  • Eggplant Parmesan Casserole
  • Spicy Sweet Potato Burgers
  • Pad Thai Stir Fry
  • Lazy Falafel Wraps
  • Speedy Sweet Potato Curry
  • Lentil & Walnut Tacos
  • Vegetarian Red Beans & Rice
  • One-Pot Shepherd’s Pie

protein low carb instant pot recipes

Chapter 6: Protein-Packed Favorites

(each recipe has a tested vegan alternative)
  • Carolina Barbecued Chicken with Slaw
  • One-Pot Turkey Bolognese with “Spaghetti”
  • Thai Salmon Curry
  • Creamy Tuscan Chicken with Mashed “Potatoes”
  • Easy Taco Casserole
  • Mongolian Beef Stir Fry
  • Soy-Ginger Salmon with Broccoli
  • Orange Chicken & Vegetables
  • Coconut-Lime Shrimp
  • Chicken Tikka Masala
  • Creamy Chicken & Brown Rice
  • Sneaky Sloppy Joes

dessert recipes instant pot healthy

Chapter 7: Naturally Sweet Treats

(each recipe has a tested vegan option if not vegan already)
  • Fresh Apple Crumble
  • Flourless Brownies
  • Brown Rice Pudding
  • Cinnamon-Pecan Coffee Cake
  • Creamy Coconut-Ginger Pudding
  • Deep-Dish Oatmeal Raisin Cookie
  • One-Pot Chocolate Cake with Frosting

Pre-Order Today:


By Pre-Ordering:

  • You’ll guarantee you pay the LOWEST price. If the price drops between the time you purchase the book and the day the book is published, you’ll only be charged the lower price. (Typically, you are not charged for the book until it ships.)
  • You’ll guarantee you get a copy the day it’s published. If you’ve been following me for a while, you may recall that my first book sold so quickly that they had to reprint before it was even officially published, and some people had to wait over a month to get their hands on a copy. When you pre-order early, you give the publisher a better idea of how many copies they need to print.
  • You give the book a better chance of making best-seller lists. The first week a book is released is the best chance it has of getting on best-seller lists, which may help other people find these healthy recipes, too.
  • You’ll get a Pre-Order Bonus! As a thank-you for everyone who pre-orders my book, I’ll be making a special gift to share with you, and you’ll get it BEFORE my book comes out, so the wait won’t seem as long. Stay tuned for details and hold onto your receipts!

I hope you’ve enjoyed this sneak peak, and I hope you’ll enjoy the cookbook even more once you have it in your hands. These are some of my favorite recipes yet!

Reader Feedback: Do you have any Instant Pot recipe requests in the meantime? I plan on sharing more Instant Pot recipes all summer long!

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I have been wanting the IP Duo60, but having been gifted a LUX, I can’t bring myself to spring for the Duo. Your book may push me over the decision line, though. I just pre-ordered. Can’t wait….


Are the recipes properly combined?

    Megan Gilmore

    Some of the recipes are, but that isn’t a focus in this book– there are SO MANY things I needed to explain about the Instant Pot, that there’s no room for extra information. People like you who already practice food combining shouldn’t have too hard of a time making substitutions to make something properly combined, though. 🙂

Kris Dwight

I just preordered your book. How will I receive the bonus?

    Megan Gilmore

    Hold on to your receipt and I’ll announce here on the blog (and to my email subscribers if you get my emails) when the bonus is ready! Thanks for your support!


So excited!!! I preorder some weeks ago, too. Looking over the content has me even more excited. Yay! 😁😁


Thank you for including vegan options!

CarolLynn Meyers

I just ordered your new book through amazon. I can’t wait to enjoy your recipes i the instant pot. Thank you so much .


Would we require specific IP accessories/dishes for these recipes?

    Megan Gilmore

    If you want to do ALL of the pot-in-pot recipes or bake the cakes, brownies, and granola bars, you’ll want to have a 7-inch pan (or two if you want to make a 2-layer cake at once) and a 2.5-inch trivet. That’s it! I tried to keep the extras to a minimum. Owning an immersion blender and potato masher is also handy, though, as I use those a lot to limit my dirty dishes!


      Can you provide a link to these products on amazon? There are SO MANY accessories, I would hate to get the wrong ones!!


Hi Megan,
Your cookbook sounds great. I was looking at the instapot online store and it seemed that they have options for the 6qt. Do your recipes require (and do you see much advantage between) the 10 in 1, 9 in 1, or 7 in1 options? Thanks


Is this cookbook AIP friendly? As in, does it have a lot of grain free recipes and such in it? It looks like a great cookbook! I would love to use it if it has a lot of the grain free, dairy free, sugar free recipes..

Bette DelGrosso

Hi Megan, I am trying to pre order the instant pot cookbook however, the site doesn’t seem to be letting me order it. Can you help?

Jamie lopez

I’m so excited that you made this book!! Your recipes are always delicious, and it’s so hard to find nutritious recipes for the instant pot that have anything interesting going on.

Can’t wait for this one! Pre-ordering right now!


Megan, I’ve loved your recipes for a long time and just pre-ordered the book. Fingers crossed by October the Instant Pot will finally arrive in France. If not, are the instructions applicable to other brands of programmable pressure cookers?

    Megan Gilmore

    Yes, I purposefully developed all of my recipes to use a manual “high pressure” setting so that it could work with any model of electric pressure cooker!

Kristen Harris

I’m so excited about this!!! I love your recipes! How do we get the Free gift?

    Megan Gilmore

    Just save your receipt for now– I’ll make an announcement here on the blog and to my email list when it’s ready!

Kristen Harris

I’m so excited about this! I love your recipes! How do we get the free gift for pre-ordering? I just placed my order! I have all your cookbooks!

    Megan Gilmore

    Thanks for your support! Just hold on to your receipt for now– I’ll announce here on the blog and to my email subscribers when the pre-order gift is ready!!


Pre ordered. So excited! ❤️


Hi! I have your first two books and love them. This might be my reason to get an instant pot! Just curious if you’ve found a general conversion for altitude adjustment? I just moved from sea level to Denver and whoa I had no idea things could coolnso differently. Just curious if you offer a conversion in the book per recipe? Thanks!


I’m so excited about this cook book! (And it comes out one week before my birthday)
One question I have is how heavily do the recipes rely on tomatoe based products and peppers? Most crock pot and instant pot recipes do. My husband and all three kids can’t have nightshades.
Also if you could come up with an instant pot recipe for nomato sauce… Well I don’t know exactly would happen but life would definitely be way easier!

Tracy Stuberg

Yaay I just preordered your cookbook ! October hurry and come- jk lol ! I really appreciate enjoy your recipes!!

Susan Long

Thanks, I preordered! I got an instapot for Christmas and cannot figure out how to use it effectively. I have your other two books and cook from them all the time. Looking forward to your step by step guidance and trying out your wonderful recipes with my pot. Thanks for the vegan options. Looking forward to your bonus too!

Judy @ Chocolaterunsjudy

I can’t wait! I have both your first cookbooks, have been following you forever, and got an InstantPot last year which I love dearly — but I’m still learning it 6 months later! In fact, I think one of your recipes was the first I made because I trusted you. 🙂


How about pre ordering in Canada?

    Megan Gilmore

    Yes, you can preorder on, and probably any other local book store you have.

Penny O'Leary

I just pre-ordered your book and am very much looking forward to receiving it! It was smart of you to preview the index. Your recipes looks so scrumptious!!


Although I am sure I would make great use of an Instant Pot, I already own a pressure and two drawers full of All-Clad, and I’m not looking to add another appliance to my storage. I’ve been wondering this for a while, and now I feel like I need to ask… Does this cookbook mean that you won’t have traditional recipes on your site moving forward? I’m a huge fan of yours — referring to both your website and your two previous cookbooks on a regular basis — and I’m afraid that not having an Instant Pot will leave me without options for new recipes. Just wondering if I should settle in for a sad summer.

    Megan Gilmore

    No, definitely not! I’ve been using my Instant Pot a LOT over the last 3 months for this cookbook, but I still plan to post plenty of non-Instant Pot recipes here, too. I’ve just had less time in general for extra recipe testing, so I’m trying to post some of what I learn as I go about the Instant Pot. (Also if you have a pressure cooker, the recipes in this book will work for any make or model.)

Wil Stevens


I’ve made 5 recipes from our site and they have been jaw-droppers, all of them! I’m so excited to have a paper copy of your recipes!

Colleen Oshowy

Oh Megan this just looks awesome. And I can hardly wait for my copy! (not wishing the summer away). I preordered as soon as I could….a ‘treat’ for the fall. I am retiring end of June so will have lots of time to ‘play’ in my kitchen…something I haven’t been able to do for YEARS! Thanks so much for having the foresight & expertise to publish yet another ‘book’!!


I pre-ordered the book! SO excited! I would love more recipes this summer with side dishes such as various veggies. It would be great not to have all the mess on my stovetop/oven going. I am so thrilled to be able to make my sweet potatoes in the IP!


Hi Megan!

Amazon is having a sale on the 3-quart Instant Pot, and I was wondering if the recipes in your book will still apply? I read that you prefer the 6-quart, and I don’t know enough about Instant Pots to know if the different size will impact cooking time, etc.


    Megan Gilmore

    I don’t think you could do a lot of the pot-in-pot meals in a 3-quart. I think they sell that size mostly for people who want a rice cooker, or something for side dishes. I would say the 6-quart is the smallest I would go for making entrees and soups.


    I originally bought the 6 qt way back when. I finally bought the 3 qt recently because I found that when I was making lentils or curry in the bigger pot, I had to wait to make rice or quinoa. It was such a pain. So if the 3 qt is on for a really good price I’d buy it lol.


Really looking forward to your new cookbook. I have a 3qt Ultra that I love. How should I convert recipes? Just divide the ingredients on 1/2?

    Megan Gilmore

    I think as long as you don’t fill your pot more than halfway full for soups, you should still be able to make many of the recipes in the 3-quart size. Since it’s smaller, it will come to pressure faster, which might mean that the food inside won’t get quite as much cooking time compared to using a 6 or 8 quart pot. (The 8-quart tends to over-cook things, so it stands to reason that the 3-quart might undercook things.) So, maybe you’ll need to add a couple extra minutes to the cooking times? If I get my hands on a 3-quart I’ll experiment and let you know! The other difference is that you might need to cook some of the side dishes in a separate pot, rather all in the same Instant Pot. I have several recipes that have you make the main course and a side dish in the same pot, but I don’t know if there would be enough height in the 3-quart pot for an extra bowl and trivet. Now I really want to experiment with it!


Is the pre-order gift open internationally? I’m in Canada and will order through

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