I’m thrilled to share with you my latest cookbook! It’s packed with healthy Instant Pot recipes to help you lose weight, eat better, and spend less time in your kitchen.
With detailed instructions, photos, nutrition information, and cooking times (including the time it takes to come to pressure), I think it’s the BEST Instant Pot cookbook out there!
Healthy Instant Pot Recipes
Each and every recipe 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 entire list of recipes included below!
Table of Contents:
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)
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 (no extra equipment needed)
- 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
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
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
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
Why Did I Write This 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.
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. (Here’s how to make perfect Instant Pot chicken breasts.)
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.)
In my new book, you’ll find recipes using fresh and healthy ingredients. I think you’ll be surprised how I sneak extra vegetables into your favorite comfort food dishes in unexpected ways.
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!
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 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!
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!
Questions and Reviews
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?
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. 🙂
I just preordered your book. How will I receive the bonus?
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!
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?
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!!
You can find links to the accessories I own in this post: https://detoxinista.com/instant-pot-accessories/ (The 7-inch pan and trivets are the highest priority in my experience.)
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..
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?
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?
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!
I’m so excited about this!!! I love your recipes! How do we get the Free gift?
Just save your receipt for now– I’ll make an announcement here on the blog and to my email list when it’s ready!
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!
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! ❤️
Thank you, Erin!
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!
I do have a GREAT tomato-less sauce recipe on the blog! It’s not made in the Instant Pot, though I’m sure you could do that, too: https://detoxinista.com/tomato-less-marinara-sauce-nightshade-free-aip-friendly/
Yaay I just preordered your cookbook ! October hurry and come- jk lol ! I really appreciate enjoy your recipes!!
Thank you so much, Tracy!
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!
Thanks for your support, Susan!
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?
Yes, you can preorder on Amazon.ca, and probably any other local book store you have.
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.
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.)
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!
Aw, thank you so much!!
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!
Aw, thanks! I hope you’ll love it!
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.
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?
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 Amazon.ca
Are all your recipes gluten and dairy free.
All of the recipes are gluten-free or have a gluten-free option (I think there are 4 whole wheat options in the book, but each and every recipe has a tested gluten-free version included, too.) and most of the recipes are dairy-free. I include a tested vegan option for almost every recipe in the book to make it as accommodating as possible, so all of those are naturally dairy-free. Hope that helps!
You mentioned in your blog that you prefer the 6 quart instapot and used this one for your recipes. I have an 8 quart. Within the recipe directions, will there be some modifications if we have the bigger instapot?
I tested ALL of these recipes with the 8-quart DUO, and modified them so that they will work for either size as written. No modifications necessary! The only difference is that sometimes the 8-quart pot slightly overcooks veggies, like in Eggroll in a Bowl or Cauliflower Fried Rice, because it takes longer to come to pressure than a 6-quart pot, and those recipes call for a pressure cooking time of zero-minutes (which is an actual setting on the Instant Pot!) with a quick release. In that case, you could watch your 8-quart pot to see when the floating valve on the lid pops up, signaling that the pot has come to pressure, then quickly release the pressure before waiting for the pot to actually beep and signal that the cooking time is up. With a zero-minute cooking cycle, it still usually takes the Instant Pot about 1 minute or so to beep that the cooking cycle is done.
I just pre ordered your IP cookbook on Amazon and really look forward to it as really am interested to add to my kitchen appliances. The Table of contents sound amazing. Thanks so much for the free Ebook and will look forward to it.
I’m about to preorder your book, but can you tell me if these are clean eating recipes? are you including low/no carb recipes? Not necessarily keto, just clean and carb free. Thanks!
All of the recipes are made with whole food ingredients, so they do fall into the clean eating category, but they are not all low-carb. There are definitely lots of grain-free recipes, like a one-pot chicken with cauliflower “mashed potatoes”, eggroll in a bowl, and cauliflower “fried rice,” but there are other recipes that call for sweet potatoes, lentils, or beans, and those aren’t low-carb– but I’d still consider them clean eating. Hope that helps!
Are there instructions for making the recipes without an instant pot ? I won’t buy one , but I have your other cookbooks and love ( and use ) your recipes on a weekly basis ❤️
No, there was no extra room in the cookbook for including stove top directions, but I think the recipes should be pretty easy to modify if you’d prefer to not use a pressure cooker. The biggest difference will be that you’ll need to increase the cooking water for grains, like rice or quinoa (since there is evaporation on the stove top), and you’ll need to watch two separate pots on the stove for many of the dishes that cook two things at once in the Instant Pot.
I love eating healthy and just acquired an instapot!
Thank you for your recommendation! I love my InstaPot. I finally know how to make perfect cooked rice thanks to you!!
Can’t wait to try all the recipes on this book!
Do the recipes call for oil?
Some do for sauteeing or baking, but many don’t require it because they are “dump” meals that you can make by simply throwing the ingredients into the pot with water or broth. I think you could use water to saute if you prefer!
I ordered you instant pot cook book. How do I download the gift?
I’m fairly certain I’m getting the 3 quart pot for Christmas. Will it not work with the recipes in this book? Will I have to half everything and would doing that affect the cooking?
Some of the recipes should work in a 3-quart, but I believe most people buy that one for making side dishes, so you would have to cut recipes like soups in half. And I don’t think you could do pot-in-pot cooking for that size, unless you were to find very small trivets and bowls for single servings. (They might make that, though!) Timing does NOT change when you cut a recipe in half, so the timings in the book should all be the same!
I just pre-ordered your book from Amazon. You have inspired me to get my cooker out from under the counter and try again.I am so excited to use my cooker more for healthy meals from my fresh grown veggies.
Super excited about your new cookbook as I just purchased an instant pot! I try to stick
To food-combining rules the majority of the time and was curious if the cookbook includes recipes like this?
Can’t wait to get this cookbook I’ve needed something to guide me to more healthier recipes to cook in my pot
So if I have the 8quart I can look forward to more burning and fiddling with these recipes?
I tested all of the recipes in the book for the 8-quart, so you shouldn’t get a burn error with any of them.
I can’t find where to put my number in for the free guide for pre ordering the book. Please help
Fill out the form here, then press the gray download button on the next page! https://app.snapapp.com/freshandhealthyinstantpot
People need to stop overusing/misusing the word “Detox.” My God, it’s out-of-control. Our organs/bodies are “detoxing” automatically. If this were not the case, we’d all be dead.
You must be new to my blog. I just share easy recipes made with whole foods so that the detox organs in our body can do their jobs more effeciently. No crazy detoxes or cleanses over here.
I wish that people would stop jumping to conclusions! Our bodies can’t properly detox themselves if we’re filling them with garbage food! Megan, thank you for clearing things up. I understood your blog’s title and purpose, and love what you’re doing.
I am now the happy owner of all three of your fabulous books, number 3 just arrived finally to France! My first recipe to try was instant fried rice as I already had all the ingredients in the house. I have just also ordered an Instant Pot, it arrives next week, Im so excited to try all the recipes out in the real cook pot! I love your books and recipes so much, you have thought of everything, all the little details, thank you xxx
I got the book today! The Thai salmon recipe was out of control! I got to use the trivet to to steam the fish, it was awesome, time saving, and delicious!
Thank you so much! Can’t wait to try everything in here!
Thank you so muchMegan for this book!! I am so excited! what is your experience with the IP about cooking several things in it at the same time? Thank you for all your work and the ressources you offer
One of the reason I fell in love with the Instant Pot is because it’s SO EASY to cook multitple things at once! The book calls for lots of one-pot recipes where you have rice cook at the same time as the main dish, or you can do baked sweet potatotes, or a bowl of cauliflower “mashed potatoes” at the same time. In one of my recent live cooking demonstrations on Facebook I even cooked the two-bean chili and cornbread from the book all at the same time in the same pot. Worked great! Hope you’ll enjoy the new recipes!
I ordered on amazon and I just got my copy of the book in the mail and I’m so excited to try these recipes! I have a 6 quart Ultra IP model. Are the recipes designed for the 6 quart or 8 quart size? Also, am I still able to get the 52 page weight loss guide if I ordered my copy from amazon? Thank you!!