Easy Instant Pot Mediterranean Diet Recipes You Can Make In Minutes
Instant Pot Chicken and Cauliflower Rice Soup
Low in carbs (cauliflower "rice" replaces white rice) yet high in flavor, this comforting meal is centered around lean chicken breast. Thanks to the potent anti-inflammatory powers of spices like turmeric, ginger, and cayenne pepper, this 30-minute soup is stellar at boosting immunity. "Individuals who follow the Mediterranean diet are less likely to have chronic disease-causing inflammation in the body," says nutritionist Rania Batayneh, M.P.H., owner of Essential Nutrition for You and author of
Get the recipe: Instant Pot Chicken and Cauliflower Rice Soup
Caprese Instant Pot Chicken Thighs
Transform a classic Caprese salad (tomato, basil, balsamic, and mozzarella) into a complete meal with the addition of boneless, skinless chicken thighs. "This dish is a low-carb, gluten-free option that fits the Mediterranean diet beautifully," Batayneh says. True, it has 13 grams of fat per serving, but don't sweat that stat: A recent
New England Medical Journal
study confirms that a Mediterranean menu featuring heart-healthy oils and nuts is better at preventing cardiovascular disease than a low-fat diet. (More yum: Easy Keto Chicken Recipes for Dinner or Meal Prep)
Get the recipe: Caprese Instant Pot Chicken Thighs
Instant Pot Jambalaya
"What I like most about the Mediterranean diet is that it encourages healthier proteins and vegetables, both of which most of my clients do not eat nearly enough of," says Michelle Hyman, a registered dietitian at Simple Solutions Weight Loss. In this 30-minute Instant Pot jambalaya recipe, chicken and shrimp team up with tomatoes, peppers, and onions for a healthy dose of Cajun flavors. Serve over cauliflower rice, brown rice, or quinoa. (For the full explainer, see: What Is the Mediterranean Diet Anyway?)
Get the recipe: Instant Pot Jambalaya
Pressure Cooker BBQ Lentil Sloppy Joes
With 18 grams of protein per cup, lentils are one of the strongest meatless muscle-building foods. Preparing them often takes hours, but thanks to this Instant Pot recipe you can have a sloppy joe supper in less than an hour. "Lentils are a high-protein, high-fiber member of the legume family," says Batayneh. "They're great protein source for vegans and vegetarians. Skip the bun and consider using a large lettuce leaf instead."
Get the recipe: Pressure Cooker BBQ Lentil Sloppy Joes
Vegan Instant Pot Portobello Pot Roast
Sautéing the mushrooms in the Instant Pot at the beginning of this easy vegan Mediterranean diet recipe ensures that each layer is infused with their savory flavors. Layer on soy sauce, red wine, garlic, and onion and this 25-minute no-roast pot roast tastes as hearty as its red meat counterpart.
Get the recipe: Vegan Instant Pot Portobello Pot Roast
Superfood Instant Pot Oatmeal in a Jar
Take a break from overnight oats and try this 10-minute meal. "Instant anything is always a win in the morning," says Batayneh. Especially when it includes fiber-filled oats, blood sugar–smart cinnamon, and high-antioxidant produce like apples and carrots (yes, really!). "It's easy to go overboard on nuts. While we know nuts and olive oil contain heart-healthy fats, they are still calorically dense," says Hyman. Stick to the recipe and you can crunch on a reasonable tablespoon and a half of walnuts per serving.
Get the recipe: Superfood Instant Pot Oatmeal In a Jar
Instant Pot Acorn Squash Stuffed with Wild Rice, Cranberries and Chickpeas
Go wild with this light vegetarian Instant Pot recipe that makes for a great entrée or satisfying side dish. Wild rice—yep, it's a whole grain, fitting with the Mediterranean diet theme—plus mushrooms, chickpeas, and dried cranberries give this recipe all the comfort-food feels. As a bonus, wild rice has 30 times more antioxidants than run-of-the-mill white rice, reports a study published in the
Journal of Agricultural and Food Chemistry
. (Note: The Instant Pot is only employed for roasting the squash, but the fact that the appliance speeds this step up to just 10 minutes makes this recipe a winner.)
Classic Minestrone Soup
This soup's seasonings—oregano, basil, and garlic—practically scream, "You're in the Mediterranean!" The only thing you'll love better than the flavor is the start-to-finish timeline of just 10 minutes—and the health perks, of course. "Filling up on non-starchy vegetables is a great way to boost your dietary fiber intake," says Hyman. "Most of us don't get nearly enough dietary fiber in our diet." The tomatoes, celery, carrots, and green beans all help stoke this Instant Pot Mediterranean recipe with 7 grams of fiber per serving, and you'll add even more if you opt for whole-wheat pasta instead of white elbow noodles.
Get the recipe: Classic Minestrone Soup
Vegan Cauliflower Queso in the Instant Pot
Many vegan cheese sauces call for soaking cashews overnight. Here, they get dip-ready in record time (five minutes!) in the Instant Pot, alongside carrots and cauliflower. All three are then blended up with nutritional yeast, tomatoes, peppers, and a variety of herbs and spices for a killer cheeseless queso. Try it slathered on tacos or enchiladas or scoop it up with crudités.
Get the recipe: Vegan Cauliflower Queso in the Instant Pot
Instant Pot Tuscan Chicken and Rice
Artichokes, basil pesto, and tomatoes are the ingredients that inspired the name of this Instant Pot Mediterranean recipe. The 20-minute total time will inspire you to try it. Since it's centered around chicken breasts, this layer-cook-serve Mediterranean dinner packs a whopping 48 grams of protein. Serve with cauliflower rice if you're watching your carbs and calories.
Get the recipe: Instant Pot Tuscan Chicken and Rice