The Best 50 High-Protein/Low-Carb/Sugar Free Southern Instant Pot Recipes

Craving Southern comfort food but trying to keep carbs low and sugar out of the picture? This list of High-Protein/Low-Carb/Sugar Free Southern Instant Pot Recipes is built for busy home cooks who still want big flavor without the post-meal crash. You’ll get hearty mains, cozy soups, classic sides, and a few desserts that fit your goals.

Here, “high-protein” means the meal is centered around foods like chicken, beef, pork, seafood, eggs, and higher-protein dairy. “Low-carb” means we skip the usual flour, rice, potatoes, and sugary sauces, then swap in options like cauliflower rice, shredded cabbage, or veggie-forward sides. “Sugar free” means no added sugar, including sweet tea style shortcuts, while still allowing sweetness from ingredients like onions, tomatoes, or a small amount of approved zero-calorie sweetener when it makes sense.

Since these are Instant Pot friendly versions, expect smart Southern-style fixes that keep texture and taste on point. That includes low-carb thickeners (like xanthan gum or a quick reduction), sugar-free sweeteners for sauces when needed, and simple swaps for breading and starchy sides. The goal is comfort food that still feels like comfort food.

Macros are included when available, but they’re estimates and can change based on brands, cuts of meat, and portion size. In addition, every recipe section includes ingredients (one per line with exact amounts), step-by-step directions on separate lines, plus macro info when available, so it’s easy to follow and easy to save.

Most recipes work well in a 6-qt or 8-qt Instant Pot. Cook times can vary by model, starting temperature, and meat thickness, so you’ll also see practical notes to help you nail it the first time.

How to make Southern Instant Pot comfort food fit a high-protein, low-carb, sugar-free plan

Southern comfort food doesn’t have to mean flour-thick gravy, sweet sauces, and a pile of rice. With an Instant Pot, you can keep the cozy textures and bold flavor, then tighten up the carbs and skip added sugar without ending up with “diet food.”

Start with simple targets you can actually hit. Many people do well aiming for 30 to 45 grams of protein per meal, then building the plate around non-starchy veg and a flavorful sauce. Keep in mind, “sugar-free” still requires label reading because sugar shows up in sneaky places like BBQ sauce, ketchup, spice blends, and even some broths.

Before you cook, it helps to remember a few Instant Pot basics that make low-carb cooking easier:

Use Sauté to brown meats and soften aromatics, then switch to Pressure Cook to finish fast.
Choose Natural Release for soups, beans, and big cuts (it keeps liquid from spraying and helps meat stay tender).
Use Quick Release for veggies and seafood so they don’t overcook.
Try pot-in-pot (a bowl on a trivet with water underneath) for egg bakes, cheesecake-style desserts, or anything you don’t want touching the bottom.
Prevent a burn notice by fully deglazing after browning. Scrape up every browned bit with broth. Also, keep thick sauces and tomato-heavy mixes on top and don’t stir before pressure cooking.

A short “always useful” pantry also makes these recipes easier to pull off on a weeknight:

Xanthan gum
Unflavored whey or collagen (optional) for boosting protein in soups and desserts
Sugar-free ketchup
Apple cider vinegar
Hot sauce
Smoked paprika
Cajun seasoning without sugar
Broth (chicken or beef)
Pepperoncini (plus a splash of brine)

If your food tastes “flat” without sugar, don’t add sweet. Add acid (vinegar, pepperoncini brine, lemon) and salt, then taste again.

Simple Southern flavor builders that do not add sugar

Most Southern comfort flavor comes from smart layering, not sweetness. Once you have a few go-to combos, it gets easy to improvise Instant Pot dinners that still taste like home.

Here are reliable, sugar-free Southern flavor builders you can mix and match:

Cajun trinity (onion, bell pepper, celery): Sauté first in a little oil or bacon fat, then add garlic at the end so it doesn’t burn. This is the base for gumbo-ish soups, smothered meats, and jambalaya-style cauliflower rice.
Garlic and onion with black pepper: Simple, but it fits almost everything, from Mississippi-style roasts to creamy chicken.
Smoked meats for backbone: A little andouille, smoked sausage, ham hock, bacon, or smoked turkey adds depth fast. Use it like seasoning, not the main protein, if you’re watching calories.
Vinegar and hot sauce: That tangy bite replaces the “pop” people miss when they remove sugar. Apple cider vinegar works well in greens, pulled pork, and peppery pot roast.
Mustard and spices: Yellow mustard, Dijon, or mustard powder plus paprika, cayenne, and garlic gives you that Carolina-style punch without sweet BBQ sauce.

Hidden sugar is the other big issue with Southern flavor. Check labels on these common items and buy unsweetened versions when you can:

BBQ sauce (even “original” can be loaded)
Ketchup and chili sauce
Cajun and blackening blends (some add sugar or dextrose)
Pickles and relish
Broth, especially “seasoned” or “rotisserie” varieties

Want a “sweet” note without sugar? You have options, but the goal is control, not chaos. For savory recipes, you usually don’t need sweetness at all. When you do, keep it small and intentional.

For desserts, these help create that Southern bakery vibe without added sugar:

Vanilla extract: It makes recipes taste sweeter even when they aren’t.
Cinnamon and nutmeg: Great in custards, pumpkin-style dishes, and fruit-based desserts.
Sugar-free sweeteners: Use what you tolerate and like, then start light. You can always add a touch more after cooking.
Ripe fruit in controlled portions: Berries work well because they’re lower carb. Peaches and apples can work in small amounts when the recipe is built around protein and fat (think Greek yogurt bowls or a small pot-in-pot crumble topping).

Low-carb thickening and breading swaps that still taste right

The hardest part of making Southern Instant Pot comfort food low-carb is texture. Gravy should cling to a spoon, and breading should crunch. The good news is you can get close, as long as you avoid the two common mistakes: adding too much thickener, or thickening too early.

For thickening gravies and creamy sauces without flour, use one of these approaches:

Reduced broth: After pressure cooking, switch to Sauté and simmer to reduce. This concentrates flavor and thickens naturally. It takes a few extra minutes, but it tastes “right.”
Cream cheese: Adds body and a rich mouthfeel. Start with 2 ounces for a 6-quart pot of sauce, then increase if needed.
A little heavy cream: Good for creamy chicken, sausage gravy-style sauces, and soups. Start with 2 to 4 tablespoons, then taste.
Xanthan gum slurry: This is powerful, so go slow. Mix 1/8 teaspoon xanthan gum with 1 tablespoon cool water (or oil), then whisk it into hot liquid. Wait 1 to 2 minutes before adding more. Most people go too far and get a slick or gummy sauce.

If your gravy turns out too thick, don’t panic. Thin it with a splash of broth, then re-season with salt, pepper, or vinegar. Texture problems often need liquid and patience, not more ingredients.

For breading and crunch, these swaps hold up well in Southern-style Instant Pot recipes (especially when you finish under the broiler or in an air fryer):

Crushed pork rinds: Big crunch, very low carb. Use them for “fried” chicken cutlets, pork chops, or okra-style bites.
Almond flour: More subtle than pork rinds, with a light nutty taste. It works well mixed with spices for catfish or chicken.
Parmesan: Adds salty, crisp edges. Combine with almond flour for a more balanced coating.

A simple ratio that avoids a heavy crust is: 1/2 cup coating for 1 pound of protein. If you go thicker than that, it can taste dry or overly salty.

One more Instant Pot reality: pressure cooking softens breading. For that reason, use the pot for tenderizing and flavor, then crisp the outside after. A quick broil, air-fry, or hot skillet finish brings back the crunch.

Macro notes and portion tips so the recipes work in real life

Macros help, but they aren’t law. Brands vary, meat cuts vary, and “one serving” means different things to different people. The simplest way to make these recipes work is to treat macros as estimates, then build a repeatable portion habit.

Here’s a practical formula you can follow without turning dinner into homework:

Weigh your cooked protein (after cooking). Aim for 5 to 7 ounces cooked for most adults, depending on your target.
Count sauce separately if it’s creamy or fatty. Start with 2 to 4 tablespoons, then add more if it fits your day.
Control high-carb add-ins. Beans, corn, rice, and sweet onions can add up fast, so portion them on purpose.

To raise protein without changing the soul of the dish, use add-ons that disappear into the recipe:

Add extra chicken breast to shredded chicken dishes, then season well.
Stir in Greek yogurt after cooking (use it to finish creamy soups and sauces). Add it off heat so it doesn’t curdle.
Mix in egg whites for breakfast-style casseroles, egg bites, and custards.
Consider unflavored whey or collagen (optional) in desserts or smoothies, as long as it blends smoothly for you.

To lower carbs while keeping the plate full, use swaps that still feel Southern:

Replace rice with cauliflower rice (stir in at the end so it stays tender-crisp).
Reduce beans instead of banning them. Use 1/4 cup per serving for flavor and texture, not as the base.
Skip cornbread, or save it for a planned meal. Pair chili with slaw or roasted veg instead.
Swap higher-carb roots for turnips or radishes in stews. They soak up pot roast juices well and don’t turn to mush.

Food safety matters with batch cooking, especially with creamy dishes. Use a thermometer when you can, and hit these minimums:

Chicken and turkey: 165°F
Ground meats: 160°F
Pork, beef, lamb (steaks and roasts): 145°F plus a rest time, although many pot roasts go higher for tenderness

Store leftovers quickly. Cool, portion, and refrigerate within 2 hours, then eat within 3 to 4 days (or freeze for longer).

When reheating, keep protein moist. Warm gently with a splash of broth, then cover. If you microwave, use medium power and stir sauces halfway through so they don’t split.

The easiest way to stay low-carb long term is boring but true: keep your protein portion steady, then let the sides change.

Top Southern Instant Pot main dishes, 20 high-protein, low-carb, sugar-free recipes

These Southern-style Instant Pot mains keep the comfort, then cut the sugar and dial back the carbs with smart swaps. Expect rich gravies without flour, tangy sauces without sweeteners (unless optional), and classics like jambalaya and chicken bog made weeknight-friendly with cauliflower rice added at the end.

For the best texture, thicken after pressure cooking, not before. It prevents gumminess and helps avoid a burn notice.

Beef and pork comfort classics (Mississippi pot roast, pulled pork, smothered pork chops, country-style ribs, oxtail)

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Mississippi Pot Roast (sugar-free ranch, no-sugar au jus) (Serves 6)

This is the tangy, buttery roast that tastes like Sunday dinner, with zero added sugar.

Ingredients

3 lb chuck roast
1 tbsp avocado oil (or olive oil)
1/2 cup beef broth (no sugar added)
6 pepperoncini peppers
2 tbsp pepperoncini brine
4 tbsp unsalted butter
1 tbsp sugar-free homemade ranch seasoning (recipe below)
1 tbsp no-sugar au jus mix (or 1 tbsp Worcestershire + 1 tsp onion powder)
1/2 tsp black pepper

Sugar-free ranch seasoning (makes extra)

2 tbsp dried parsley
1 tbsp dried dill
2 tsp garlic powder
2 tsp onion powder
1 tsp dried chives
1 tsp fine salt
1/2 tsp black pepper

Directions

Mix ranch seasoning ingredients in a small jar, then measure out 1 tbsp for the roast.
Press Sauté, heat oil, then brown chuck roast 3 minutes per side.
Add broth, then scrape the bottom until smooth.
Sprinkle ranch seasoning and au jus (or Worcestershire mix) over the roast.
Add pepperoncini and brine, then place butter on top.
Pressure Cook High for 60 minutes.
Natural Release for 15 minutes, then Quick Release the rest.
Shred or slice, then spoon the pepperoncini gravy over the top.

Estimated macros (per serving, 1/6)

Calories: 520
Protein: 44 g
Net carbs: 2 g
Fat: 37 g

Vinegar-Finished Pulled Pork (no-sugar spice rub) (Serves 8)

This pulled pork stays juicy, then gets a bright vinegar snap instead of sweet BBQ.

Ingredients

4 lb pork shoulder (butt), cut into 3 to 4 large chunks
1 tbsp avocado oil
1/2 cup chicken broth (no sugar added)
1 tbsp apple cider vinegar (for the pot)

Spice rub

2 tsp kosher salt
2 tsp smoked paprika
2 tsp garlic powder
1 tsp onion powder
1 tsp black pepper
1/2 tsp cayenne (optional)

Vinegar finishing sauce

1/3 cup apple cider vinegar
1 tbsp hot sauce
1 tsp crushed red pepper (optional)
1/2 tsp salt

Directions

Pat pork dry, then coat with rub.
Press Sauté, add oil, then brown pork 2 minutes per side.
Add broth and 1 tbsp vinegar, then scrape up browned bits.
Pressure Cook High for 60 minutes.
Natural Release for 15 minutes, then Quick Release the rest.
Shred pork, then stir in finishing sauce to taste.
Simmer on Sauté for 2 to 3 minutes so the sauce clings.

Estimated macros (per serving, 1/8)

Calories: 410
Protein: 41 g
Net carbs: 1 g
Fat: 26 g

Smothered Pork Chops (xanthan gum or cream cheese gravy) (Serves 4)

You get tender chops and peppery onion gravy, thickened without flour.

Ingredients

4 bone-in pork chops (about 2 lb total)
1 tsp kosher salt
1/2 tsp black pepper
1 tsp paprika
1 tbsp avocado oil
1 small onion, thinly sliced
2 cloves garlic, minced
1 cup chicken broth (no sugar added)
1 tbsp Worcestershire sauce
4 oz cream cheese (or 1/4 tsp xanthan gum + 1 tbsp cool water)
1 tbsp chopped parsley (optional)

Directions

Season pork chops with salt, pepper, and paprika.
Press Sauté, add oil, then brown chops 2 minutes per side.
Add onion and cook 2 minutes, then add garlic for 30 seconds.
Add broth and Worcestershire, then scrape the bottom clean.
Pressure Cook High for 8 minutes.
Natural Release for 5 minutes, then Quick Release.
Remove chops, then stir in cream cheese until smooth (or whisk in xanthan slurry).
Simmer on Sauté 2 to 4 minutes, then return chops to coat.

Estimated macros (per serving, 1 chop with gravy)

Calories: 520
Protein: 43 g
Net carbs: 4 g
Fat: 36 g

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Country-Style Ribs with Sugar-Free BBQ-Style Sauce (Serves 6)

These ribs come out fork-tender, with a sticky sauce that skips the sugar.

Ingredients

3 lb boneless country-style pork ribs
1 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1 tbsp avocado oil
1/2 cup chicken broth (no sugar added)

Sugar-free BBQ-style sauce

6 oz tomato paste (no sugar added)
1/3 cup apple cider vinegar
1 tbsp Worcestershire sauce
1 tbsp yellow mustard
1 tsp garlic powder
1 tsp onion powder
1/2 tsp smoked paprika
1/4 tsp cayenne (optional)
2 to 4 tbsp water (to thin)
1 to 2 tsp granulated monk fruit (optional)

Directions

Season ribs with salt, pepper, and paprika.
Press Sauté, add oil, then brown ribs 2 minutes per side.
Add broth, then scrape the bottom until clean.
Whisk sauce ingredients in a bowl, then pour over ribs (do not stir hard against the bottom).
Pressure Cook High for 35 minutes.
Natural Release for 10 minutes, then Quick Release.
Remove ribs, then simmer sauce on Sauté 5 minutes to thicken.
Toss ribs in sauce, then broil 2 to 3 minutes for edge char (optional).

Estimated macros (per serving, 1/6)

Calories: 470
Protein: 43 g
Net carbs: 6 g
Fat: 30 g

Instant Pot Oxtail Stew (low-carb thickening option) (Serves 6)

This tastes like a long simmer, with pressure cooking doing the heavy lifting.

Ingredients

3 lb oxtails
1 tsp kosher salt
1 tsp black pepper
1 tbsp avocado oil
1 small onion, chopped
2 ribs celery, chopped
2 carrots, chopped (optional, keeps carbs modest)
3 cloves garlic, minced
2 tbsp tomato paste (no sugar added)
2 cups beef broth (no sugar added)
1 tbsp Worcestershire sauce
2 tsp dried thyme
1 bay leaf
1 tbsp apple cider vinegar

Low-carb thickening options

1/4 tsp xanthan gum + 1 tbsp cool water
2 oz cream cheese

Directions

Season oxtails with salt and pepper.
Press Sauté, add oil, then brown oxtails 3 minutes per side.
Add onion, celery, and carrots, then cook 3 minutes.
Add garlic and tomato paste, then stir 30 seconds.
Add broth, Worcestershire, thyme, bay leaf, and vinegar, then scrape the bottom well.
Pressure Cook High for 45 minutes.
Natural Release for 20 minutes, then Quick Release.
Skim excess fat if needed, then thicken with xanthan slurry or cream cheese on Sauté.

Estimated macros (per serving, 1/6)

Calories: 510
Protein: 38 g
Net carbs: 4 g
Fat: 38 g

Chicken favorites made lighter (chicken and dumplings, whole chicken, chicken spaghetti, Brunswick stew, chicken bog)

Low-Carb Chicken and Dumplings (egg dumplings or cabbage) (Serves 6)

You still get that cozy bowl, but the dumplings stay low-carb and filling.

Ingredients

2 lb boneless skinless chicken thighs (or breasts)
1 tsp kosher salt
1/2 tsp black pepper
1 tsp poultry seasoning
1 tbsp butter
1 cup onion, chopped
2 ribs celery, chopped
3 cloves garlic, minced
4 cups chicken broth (no sugar added)
1/2 cup heavy cream
2 cups shredded cabbage (optional, for extra “dumpling” feel)

Low-carb dumplings

2 large eggs
2 oz cream cheese, softened
1/3 cup almond flour
1 tsp baking powder
1/4 tsp salt

Directions

Press Sauté, melt butter, then cook onion and celery 4 minutes.
Add garlic and cook 30 seconds, then add broth.
Add chicken, salt, pepper, and poultry seasoning.
Pressure Cook High for 10 minutes.
Natural Release for 5 minutes, then Quick Release.
Shred chicken, then stir in cream and cabbage (if using).
Whisk dumpling ingredients until smooth.
Drop tablespoon scoops into simmering soup on Sauté, then cover and cook 6 to 8 minutes.

Estimated macros (per serving, with dumplings)

Calories: 420
Protein: 38 g
Net carbs: 6 g
Fat: 26 g

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Instant Pot Whole Chicken (with crisping option) (Serves 6)

This makes juicy shredded chicken for bowls all week, plus crackly skin if you want it.

Ingredients

1 whole chicken (4 to 5 lb)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 cup chicken broth (no sugar added)
1 trivet

Directions

Pat chicken dry, then season all over.
Pour broth into the pot, then set trivet inside.
Place chicken breast-side up on the trivet.
Pressure Cook High for 6 minutes per pound (about 24 to 30 minutes).
Natural Release for 15 minutes, then Quick Release.
Check thickest part hits 165°F, then rest 10 minutes.
For crisp skin, broil 5 to 8 minutes or air fry at 400°F for 6 to 10 minutes.

Estimated macros (per serving, mixed meat, 1/6)

Calories: 360
Protein: 42 g
Net carbs: 0 g
Fat: 20 g

Low-Carb Chicken Spaghetti (palmini or zucchini) (Serves 6)

It’s creamy and cheesy, but the noodles stay light and low-carb.

Ingredients

2 lb boneless skinless chicken breast
1 tsp kosher salt
1/2 tsp black pepper
1 tsp smoked paprika
1 tbsp butter
1 cup onion, chopped
1 cup bell pepper, chopped
2 cloves garlic, minced
1 cup chicken broth (no sugar added)
1 can (10 oz) diced tomatoes with green chiles (no sugar added)
1/2 cup plain Greek yogurt
1 1/2 cups shredded sharp cheddar
12 oz palmini linguine, drained and rinsed (or 4 medium zucchini, spiralized)
2 tbsp chopped scallions (optional)

Directions

Press Sauté, melt butter, then cook onion and bell pepper 4 minutes.
Add garlic 30 seconds, then add broth and tomatoes, scraping the bottom clean.
Add chicken and seasonings.
Pressure Cook High for 10 minutes.
Natural Release for 5 minutes, then Quick Release.
Shred chicken, then switch to Keep Warm.
Stir in Greek yogurt and cheddar until smooth.
Fold in palmini (or zucchini), then heat 2 minutes to warm through.

Estimated macros (per serving)

Calories: 430
Protein: 48 g
Net carbs: 7 g
Fat: 22 g

Sugar-Free Brunswick Stew (turnip swap) (Serves 8)

This stew hits the smoky, tomato-rich vibe, but skips potatoes and added sugar.

Ingredients

1 1/2 lb chicken thighs, chopped
8 oz smoked sausage, sliced (check no sugar added)
1 tbsp avocado oil
1 cup onion, chopped
1 cup celery, chopped
2 cloves garlic, minced
1 can (14.5 oz) crushed tomatoes (no sugar added)
2 cups chicken broth (no sugar added)
1 1/2 cups turnips, diced small
1 cup okra (fresh or frozen)
1 tsp smoked paprika
1 tsp chili powder (no sugar)
1 tsp kosher salt
1 tbsp apple cider vinegar
2 tbsp hot sauce (optional)

Directions

Press Sauté, brown sausage 2 minutes, then remove.
Add oil, then cook onion and celery 4 minutes, adding garlic for 30 seconds.
Add tomatoes and broth, then scrape the bottom.
Add chicken, turnips, okra, spices, and sausage.
Pressure Cook High for 12 minutes.
Natural Release for 10 minutes, then Quick Release.
Stir in vinegar and hot sauce, then simmer 3 minutes on Sauté.

Estimated macros (per serving, 1/8)

Calories: 330
Protein: 26 g
Net carbs: 7 g
Fat: 20 g

Chicken Bog (cauliflower rice finish) (Serves 6)

You still get the peppery, sausage-y comfort, but cauliflower rice keeps it low-carb.

Ingredients

2 lb bone-in chicken thighs
1 tsp kosher salt
1/2 tsp black pepper
1 tsp poultry seasoning
8 oz smoked sausage, sliced (no sugar added)
1 tbsp butter
1 cup onion, chopped
2 cloves garlic, minced
2 1/2 cups chicken broth (no sugar added)
1 bay leaf
4 cups cauliflower rice
2 tbsp chopped parsley (optional)

Directions

Press Sauté, brown sausage 2 minutes, then remove.
Add butter, then cook onion 3 minutes, adding garlic for 30 seconds.
Add broth and scrape the bottom, then add chicken, seasonings, and bay leaf.
Pressure Cook High for 10 minutes.
Natural Release for 10 minutes, then Quick Release.
Shred chicken, then remove bay leaf.
Stir in cauliflower rice and sausage, then cook on Sauté 3 to 5 minutes.

Estimated macros (per serving)

Calories: 420
Protein: 37 g
Net carbs: 6 g
Fat: 27 g

Spicy and saucy one-pot meals (Cajun jambalaya, gumbo, Salisbury steak, beef tips and gravy, low country boil)

Cajun Jambalaya (cauliflower rice added at the end) (Serves 6)

This brings the spice and smoke, with cauliflower rice stirred in after pressure cooking.

Ingredients

1 lb boneless skinless chicken thighs, chopped
12 oz andouille sausage, sliced (no sugar added)
1 tbsp avocado oil
1 cup onion, chopped
1 cup bell pepper, chopped
1/2 cup celery, chopped
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes (no sugar added)
1 cup chicken broth (no sugar added)
2 tsp Cajun seasoning (no sugar)
1 tsp dried thyme
1 bay leaf
4 cups cauliflower rice
2 tbsp green onions, sliced

Directions

Press Sauté, brown sausage 2 minutes, then remove.
Add oil, then cook onion, pepper, and celery 5 minutes.
Add garlic 30 seconds, then add tomatoes and broth, scraping the bottom.
Add chicken, Cajun seasoning, thyme, bay leaf, and sausage.
Pressure Cook High for 8 minutes.
Natural Release for 5 minutes, then Quick Release.
Remove bay leaf, then stir in cauliflower rice and cook 3 minutes on Sauté.
Top with green onions.

Estimated macros (per serving)

Calories: 430
Protein: 32 g
Net carbs: 7 g
Fat: 29 g

Low-Carb Gumbo (roux flavor without flour) (Serves 8)

You’ll get deep gumbo flavor using darkened oil, toasted spices, okra, and file powder.

Ingredients

1 lb chicken thighs, chopped
12 oz andouille sausage, sliced (no sugar added)
1/4 cup avocado oil
1 cup onion, chopped
1 cup bell pepper, chopped
1/2 cup celery, chopped
3 cloves garlic, minced
2 tsp smoked paprika
1 tsp dried thyme
1 tsp oregano
1/2 tsp cayenne (optional)
1 can (14.5 oz) diced tomatoes (optional, keep sugar free)
4 cups chicken broth (no sugar added)
2 cups okra (fresh or frozen)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp file powder (add after cooking)
4 cups cauliflower rice, to serve

Directions

Press Sauté, heat oil, then cook onion, pepper, and celery 6 minutes.
Stir in garlic and spices, then cook 45 seconds until fragrant.
Add sausage and chicken, then cook 2 minutes to coat.
Add broth (and tomatoes if using), then scrape the bottom well.
Pressure Cook High for 12 minutes.
Natural Release for 10 minutes, then Quick Release.
Stir in okra, then simmer 5 minutes on Sauté.
Turn off heat, stir in file powder, then serve over cauliflower rice.

Estimated macros (per serving, without cauliflower rice)

Calories: 360
Protein: 26 g
Net carbs: 6 g
Fat: 25 g

Salisbury Steak with Mushroom-Onion Gravy (no flour) (Serves 6)

These patties cook up tender, with a classic gravy thickened the low-carb way.

Ingredients

2 lb ground beef (85% to 90% lean)
1/3 cup almond flour
1 large egg
1 tsp kosher salt
1 tsp black pepper
1 tsp onion powder
1 tsp garlic powder
1 tbsp avocado oil
8 oz mushrooms, sliced
1 small onion, thinly sliced
2 cups beef broth (no sugar added)
2 tbsp Worcestershire sauce
2 oz cream cheese (or 1/4 tsp xanthan gum + 1 tbsp cool water)

Directions

Mix beef, almond flour, egg, and seasonings, then form 6 oval patties.
Press Sauté, add oil, then brown patties 2 minutes per side, then remove.
Add mushrooms and onion, then cook 4 minutes.
Add broth and Worcestershire, scraping the bottom clean.
Return patties to the pot.
Pressure Cook High for 8 minutes.
Natural Release for 5 minutes, then Quick Release.
Remove patties, thicken gravy with cream cheese (or xanthan slurry), then simmer 2 minutes.

Estimated macros (per serving)

Calories: 480
Protein: 36 g
Net carbs: 5 g
Fat: 34 g

Beef Tips and Gravy (deglaze to avoid burn) (Serves 6)

This is steakhouse-style gravy over tender beef, without a spoonful of starch.

Ingredients

2 1/2 lb stew meat (sirloin tips or chuck cubes)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp onion powder
1 tbsp avocado oil
1 cup onion, chopped
2 cloves garlic, minced
2 cups beef broth (no sugar added)
2 tbsp Worcestershire sauce
1 tsp dried thyme
8 oz mushrooms, sliced (optional)
1/4 tsp xanthan gum + 1 tbsp cool water (or 3 oz cream cheese)

Directions

Press Sauté, heat oil, then brown beef in batches (don’t crowd) for 3 minutes total per batch.
Add onion and cook 2 minutes, then add garlic 30 seconds.
Pour in broth and Worcestershire, then scrape the bottom until no browned bits remain.
Add thyme and mushrooms (if using).
Pressure Cook High for 25 minutes.
Natural Release for 10 minutes, then Quick Release.
Thicken on Sauté with xanthan slurry (or cream cheese), then simmer 2 to 3 minutes.

Estimated macros (per serving)

Calories: 420
Protein: 45 g
Net carbs: 4 g
Fat: 25 g

Low Country Boil (radish swap, shrimp added last) (Serves 6)

You get the same seafood boil feel, but radishes stand in for potatoes and shrimp stays snappy.

Ingredients

12 oz andouille sausage, sliced (no sugar added)
1 tbsp Old Bay seasoning (check no sugar)
1 tsp garlic powder
1 lemon, halved
2 cups chicken broth (or water)
1 lb radishes, halved (or 2 cups turnips, cubed)
4 ears corn, each cut into 3 pieces (optional, higher carb, use less if needed)
1 1/2 lb large shrimp, peeled and deveined
2 tbsp butter
2 tbsp chopped parsley (optional)

Directions

Add broth, Old Bay, garlic powder, lemon, sausage, and radishes to the pot.
Pressure Cook High for 5 minutes.
Quick Release immediately.
Stir in corn (if using), then press Sauté.
Add shrimp and butter, then cook 2 to 3 minutes until shrimp turns pink.
Rest 2 minutes, then toss with parsley and serve.

Estimated macros (per serving, without corn)

Calories: 340
Protein: 30 g
Net carbs: 5 g
Fat: 21 g

Southern hearty plates with smart carb swaps (red beans and rice, corned beef and cabbage, ham and bean soup, shrimp and grits, meatloaf)

Red Beans and “Rice” (reduced beans, cauliflower rice) (Serves 8)

This version keeps the spirit of red beans and rice, but uses fewer beans and more cauliflower rice (carbs are still higher than most here).

Ingredients

12 oz smoked sausage, sliced (no sugar added)
1 tbsp avocado oil
1 cup onion, chopped
1 cup bell pepper, chopped
1/2 cup celery, chopped
3 cloves garlic, minced
2 cans (15 oz each) red kidney beans, drained and rinsed (use 1 can for lower carbs)
3 cups chicken broth (no sugar added)
2 tsp Cajun seasoning (no sugar)
1 tsp dried thyme
2 bay leaves
1 tbsp apple cider vinegar
6 cups cauliflower rice, to serve

Directions

Press Sauté, brown sausage 2 minutes, then remove.
Add oil, then cook onion, pepper, and celery 5 minutes.
Add garlic 30 seconds, then add broth, scraping the bottom.
Add beans, Cajun seasoning, thyme, bay leaves, and sausage.
Pressure Cook High for 10 minutes.
Natural Release for 10 minutes, then Quick Release.
Mash a small scoop of beans into the pot to thicken, then stir in vinegar.
Serve over cauliflower rice.

Estimated macros (per serving, using 2 cans beans, not counting cauliflower rice)

Calories: 290
Protein: 16 g
Net carbs: 20 g
Fat: 14 g

Corned Beef and Cabbage (Instant Pot timing per pound) (Serves 6)

This comes out sliceable and tender, with cabbage that doesn’t turn to mush.

Ingredients

3 lb corned beef brisket with spice packet
4 cups beef broth (or water)
1 tbsp apple cider vinegar
1 small onion, quartered
1 lb green cabbage, cut into wedges
1 tbsp butter (optional)
1 tsp black pepper (optional)

Directions

Add broth, vinegar, and onion to the pot.
Place brisket on a trivet, fat side up, then sprinkle spice packet on top.
Pressure Cook High for 10 minutes per pound (about 30 minutes for 3 lb).
Natural Release for 15 minutes, then Quick Release.
Remove brisket and tent with foil.
Add cabbage wedges to the pot.
Pressure Cook High for 2 minutes, then Quick Release.
Slice corned beef across the grain, then serve with cabbage and a little pot broth.

Estimated macros (per serving, 1/6)

Calories: 430
Protein: 38 g
Net carbs: 4 g
Fat: 28 g

Ham and Bean Soup (portion-controlled beans, extra ham) (Serves 8)

It’s thick, smoky, and satisfying, with enough ham to keep protein high.

Ingredients

2 tbsp butter
1 cup onion, chopped
1 cup celery, chopped
2 cloves garlic, minced
8 cups chicken broth (no sugar added)
2 cups cooked ham, diced (or more to raise protein)
1 lb dried navy beans, rinsed
1 tsp dried thyme
1 bay leaf
1 tsp black pepper
1 tbsp apple cider vinegar
1/4 tsp xanthan gum + 1 tbsp cool water (optional)

Directions

Press Sauté, melt butter, then cook onion and celery 5 minutes.
Add garlic 30 seconds.
Add broth, ham, beans, thyme, bay leaf, and pepper.
Pressure Cook High for 35 minutes.
Natural Release for 20 minutes, then Quick Release.
Remove bay leaf, then stir in vinegar.
For a thicker soup, whisk in xanthan slurry on Sauté and simmer 2 minutes.

Estimated macros (per serving, 1/8)

Calories: 320
Protein: 24 g
Net carbs: 26 g
Fat: 10 g

Shrimp and Grits (cheesy cauliflower grits, shrimp added last) (Serves 4)

You get creamy “grits” without corn, plus quick shrimp that stays tender.

Ingredients

1 tbsp butter
1/2 cup onion, finely chopped
2 cloves garlic, minced
1/2 cup chicken broth (no sugar added)
4 cups cauliflower rice
1/2 cup heavy cream
1 cup shredded sharp cheddar
1/2 tsp kosher salt
1/2 tsp black pepper
1 lb large shrimp, peeled and deveined
1 tsp Cajun seasoning (no sugar)
2 tsp lemon juice
2 tbsp chopped scallions (optional)

Directions

Press Sauté, melt butter, then cook onion 3 minutes.
Add garlic 30 seconds, then add broth and cauliflower rice.
Cook 6 to 8 minutes, stirring, until soft.
Stir in cream and cheddar until thick and creamy, then season with salt and pepper.
Season shrimp with Cajun seasoning.
Push “grits” to the side, add shrimp to the pot, then cook 2 to 3 minutes, stirring, until pink.
Stir in lemon juice, then top with scallions.

Estimated macros (per serving)

Calories: 520
Protein: 36 g
Net carbs: 7 g
Fat: 40 g

Instant Pot Meatloaf with Sugar-Free Glaze (cook on a sling) (Serves 6)

This meatloaf slices clean after a rest, with a tangy glaze that skips sugar.

Ingredients

2 lb ground beef (90% lean)
2 large eggs
1/2 cup crushed pork rinds (or 1/3 cup almond flour)
1 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tbsp Worcestershire sauce

Sugar-free glaze

1/3 cup sugar-free ketchup (or 3 tbsp tomato paste + 1 tbsp vinegar + 1 tsp paprika)
1 tsp yellow mustard
1/2 tsp smoked paprika
1 to 2 tsp monk fruit (optional)

For the pot

1 cup water
Foil sling (2 long strips)

Directions

Mix meatloaf ingredients gently, then shape into a loaf on foil sling.
Stir glaze ingredients, then spread over the top.
Pour water into the pot, then set trivet inside.
Lower meatloaf in on the sling.
Pressure Cook High for 25 minutes.
Natural Release for 10 minutes, then Quick Release.
Check center hits 160°F, then rest 10 minutes before slicing.
For extra glaze set, broil 2 to 3 minutes (optional).

Estimated macros (per serving)

Calories: 430
Protein: 38 g
Net carbs: 4 g
Fat: 28 g

Soul food sides and breakfast staples, 15 sugar-free Instant Pot recipes that pair with any main dish

A good Southern plate needs strong supporting characters. These sugar-free Instant Pot sides and breakfast staples bring the comfort, keep carbs in check, and still taste like they belong next to ribs, roast, or fried chicken (even if your “fried” is air-fried). A few options here are a little higher carb (corn, yams), so you’ll also see portion tips and swaps that keep the flavor where it should be.

Greens and veggie sides that taste like Sunday dinner (collard greens, green beans with turkey necks, cabbage, glazed carrots, creamed corn)

Instant Pot Collard Greens With Smoked Turkey, Vinegar, and Red Pepper (Serves 6)

Ingredients

2 lb collard greens, washed and chopped
10 oz smoked turkey leg or wing
1 tbsp avocado oil (or bacon fat)
1 medium onion, sliced thin
3 cloves garlic, minced
2 cups chicken broth (no sugar added)
2 tbsp apple cider vinegar
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp crushed red pepper (more to taste)

Directions

Press Sauté, heat oil, then cook onion for 3 minutes.
Add garlic, cook for 30 seconds.
Add broth and scrape the bottom until smooth.
Add smoked turkey, then pack collards on top (don’t mash them down too hard).
Sprinkle in salt, pepper, and crushed red pepper.
Pressure Cook High for 20 minutes.
Natural Release for 10 minutes, then Quick Release the rest.
Stir in vinegar, then taste and adjust salt and heat.

Estimated macros (per serving)

Calories: ~90
Protein: ~7 g
Net carbs: ~4 g
Fat: ~3 g

Green Beans With Turkey Necks (tender, potlikker-style) (Serves 6)

Ingredients

2 lb fresh green beans, trimmed (or 24 oz frozen)
1 to 1 1/4 lb turkey necks
1 tbsp avocado oil
1 small onion, chopped
2 cloves garlic, minced
1 1/2 cups chicken broth (no sugar added)
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp smoked paprika (optional)

Directions

Press Sauté, heat oil, then brown turkey necks for 4 minutes total.
Add onion, cook for 2 minutes, then add garlic for 30 seconds.
Pour in broth, then scrape the bottom well.
Add green beans, salt, pepper, and smoked paprika.
Pressure Cook High for 18 minutes (fresh beans) or 10 minutes (frozen beans).
Natural Release for 15 minutes (this keeps the meat tender and prevents broth spray).
Quick Release any remaining pressure, then taste and add salt if needed.
For a stronger potlikker, simmer 3 to 5 minutes on Sauté.

Estimated macros (per serving, mostly beans)

Calories: ~80
Protein: ~5 g
Net carbs: ~5 g
Fat: ~3 g

Southern Cabbage (with optional smoked meat) (Serves 6)

Ingredients

1 large head green cabbage, cored and sliced
4 oz bacon, chopped (or 6 oz smoked sausage, optional)
1 tbsp butter (optional, for a richer finish)
1 small onion, sliced
2 cloves garlic, minced
3/4 cup chicken broth (no sugar added)
1 tbsp apple cider vinegar
1 tsp kosher salt
1/2 tsp black pepper
1/4 tsp crushed red pepper (optional)

Directions

Press Sauté, cook bacon until browned, then leave drippings in the pot.
Add onion, cook for 3 minutes, then add garlic for 30 seconds.
Add broth and scrape the bottom clean.
Add cabbage, salt, pepper, and crushed red pepper.
Pressure Cook High for 2 minutes.
Quick Release immediately to avoid mushy cabbage.
Stir in vinegar and butter (if using).
Simmer 2 minutes on Sauté to reduce liquid.

Estimated macros (per serving, with bacon)

Calories: ~110
Protein: ~4 g
Net carbs: ~6 g
Fat: ~8 g

Butter-Cinnamon “Glazed” Carrots (sugar-free option) (Serves 6)

Ingredients

1 1/2 lb carrots, sliced into coins
3/4 cup water
2 tbsp unsalted butter
1/2 tsp ground cinnamon
1/4 tsp kosher salt
1 to 2 tbsp granulated monk fruit or allulose (optional)
1 tsp vanilla extract (optional)

Directions

Add carrots and water to the pot.
Pressure Cook High for 2 minutes.
Quick Release immediately.
Drain off most water, leaving about 2 tablespoons in the pot.
Press Sauté, add butter, cinnamon, salt, and sweetener (if using).
Toss for 2 to 3 minutes until glossy.
Turn off heat, then stir in vanilla (if using).
Taste, then add a pinch more salt if needed.

Estimated macros (per serving, without sweetener)

Calories: ~55
Protein: ~1 g
Net carbs: ~7 g
Fat: ~3 g

Creamed Corn (small-portion classic) plus Low-Carb “Creamed Corn” Swap (Serves 6)

Ingredients

3 cups frozen corn
2 tbsp butter
4 oz cream cheese, softened
1/2 cup heavy cream
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Add frozen corn, butter, cream cheese, heavy cream, salt, and pepper to the pot.
Stir well, then Pressure Cook High for 2 minutes.
Quick Release immediately.
Stir until smooth, then simmer 2 to 4 minutes on Sauté to thicken.
Serve as a small side (about 1/3 cup).

Estimated macros (per serving, 1/6)

Calories: ~140
Protein: ~3 g
Net carbs: ~10 g
Fat: ~11 g

Lower-carb swap (same method, closer to 5 g net carbs per serving) Ingredients

4 cups riced cauliflower
1 cup frozen corn (for flavor, not bulk)
2 tbsp butter
4 oz cream cheese, softened
1/3 cup heavy cream
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Add everything to the pot, then Pressure Cook High for 1 minute.
Quick Release immediately.
Stir, then simmer 3 to 5 minutes on Sauté until thick.

If you miss “real” creamed corn, the cauliflower blend tastes like the cousin who moved away but still comes to the reunion.

Creamy and comforting sides with low-carb swaps (macaroni and cheese, mashed potatoes, potato salad, cornbread dressing, grits)

Cauliflower Mac and Cheese (thick sauce, not watery) (Serves 6)

Ingredients

1 large head cauliflower, cut into florets (about 6 cups)
1 cup water
2 tbsp butter
4 oz cream cheese, softened
1 cup heavy cream
2 cups shredded sharp cheddar
1/2 cup shredded mozzarella (optional, for stretch)
1 tsp Dijon mustard
1/2 tsp kosher salt
1/2 tsp paprika
1/4 tsp black pepper

Directions

Add cauliflower and water to the pot.
Pressure Cook High for 1 minute.
Quick Release immediately, then drain very well (this prevents watery results).
Press Sauté, then add butter, cream cheese, and heavy cream.
Stir until smooth, then add cheddar and mozzarella in small handfuls.
Stir in Dijon, salt, paprika, and pepper.
Fold in drained cauliflower, then cook 1 to 2 minutes to coat.
For a baked top, transfer to a dish and broil 2 to 3 minutes (optional).

Estimated macros (per serving)

Calories: ~320
Protein: ~12 g
Net carbs: ~6 g
Fat: ~28 g

Cauliflower or Turnip Mash (fluffy, not soupy) (Serves 6)

Ingredients

2 lb cauliflower florets (or 2 lb turnips, peeled and cubed)
1 cup water
3 tbsp butter
1/3 cup sour cream (or plain Greek yogurt)
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp garlic powder (optional)

Directions

Add cauliflower (or turnips) and water to the pot.
Pressure Cook High for 2 minutes (cauliflower) or 6 minutes (turnips).
Quick Release immediately.
Drain in a colander for 5 minutes, then return to the warm pot.
Press Sauté for 1 minute, stirring (this dries it out for better texture).
Turn off heat, then add butter, sour cream, salt, pepper, and garlic powder.
Mash with a potato masher for rustic, or blend with an immersion blender for smooth.
Taste, then adjust salt.

Estimated macros (per serving, cauliflower version)

Calories: ~90
Protein: ~2 g
Net carbs: ~4 g
Fat: ~8 g

Cauliflower “Potato” Salad (mustard, eggs, and crunch) (Serves 6)

Ingredients

1 large head cauliflower, cut into small florets
1 cup water
3 hard-boiled eggs, chopped
1/2 cup mayonnaise (sugar free)
1 tbsp yellow mustard
1 tbsp dill pickle relish (no sugar added) or chopped dill pickles
1/4 cup celery, diced
2 tbsp red onion, minced (optional)
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp paprika

Directions

Add cauliflower and water to the pot.
Pressure Cook High for 0 minutes (yes, zero).
Quick Release immediately.
Drain and cool 10 minutes (warm cauliflower makes runny dressing).
Stir mayo, mustard, relish, salt, pepper, and paprika in a bowl.
Fold in cauliflower, eggs, celery, and onion.
Chill at least 30 minutes for best taste.
Sprinkle with a pinch of paprika before serving.

Estimated macros (per serving)

Calories: ~190
Protein: ~6 g
Net carbs: ~4 g
Fat: ~17 g

Cornbread Dressing Swap (almond “cornbread” base) (Serves 8)

This won’t taste like boxed mix. It tastes like savory herb dressing with a cornbread-style crumb.

Ingredients

2 cups almond flour
1 tbsp baking powder
1 tsp poultry seasoning
1/2 tsp kosher salt
4 large eggs
1/2 cup melted butter
1/2 cup unsweetened almond milk
1/2 cup onion, finely chopped
1/2 cup celery, finely chopped
2 cloves garlic, minced
2 cups chicken broth (no sugar added), divided
1 tbsp chopped fresh sage (or 1 tsp dried)
1 tsp black pepper

Directions

Grease a heat-safe 7-inch pan for pot-in-pot cooking.
Mix almond flour, baking powder, poultry seasoning, and salt.
Whisk eggs, butter, and almond milk, then stir into dry mix.
Pour batter into pan, cover with foil.
Add 1 cup water to the Instant Pot, set trivet, then place pan on trivet.
Pressure Cook High for 20 minutes, then Natural Release for 10 minutes.
Cool 10 minutes, then crumble “cornbread” into a bowl.
Press Sauté, cook onion and celery with a dab of butter for 4 minutes, then add garlic for 30 seconds.
Stir crumbles into the pot with sage, pepper, and 1 1/2 cups broth.
Simmer 3 to 5 minutes, adding more broth until moist but not soupy.

Estimated macros (per serving)

Calories: ~260
Protein: ~7 g
Net carbs: ~4 g
Fat: ~23 g

Cheesy Cauliflower Grits (butter and sharp cheddar) (Serves 4)

Ingredients

2 tbsp butter
1/2 cup chicken broth (no sugar added)
4 cups riced cauliflower
1/2 cup heavy cream
1 1/4 cups shredded sharp cheddar
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Press Sauté, melt butter, then add broth and cauliflower rice.
Cook 6 to 8 minutes, stirring, until very soft.
Stir in heavy cream and cheddar.
Cook 2 to 3 minutes until thick.
Season with salt and pepper, then serve hot.

Estimated macros (per serving)

Calories: ~330
Protein: ~11 g
Net carbs: ~6 g
Fat: ~29 g

Southern snacks and hearty breakfasts (black-eyed peas, boiled peanuts, creamed chipped beef, sausage-hash brown casserole, candied yams)

Black-Eyed Peas With Smoked Meat (portion-friendly) (Serves 8)

Beans are higher carb, so treat this like a side. A practical serving is 1/3 cup to 1/2 cup.

Ingredients

1 lb dried black-eyed peas, rinsed
8 oz smoked turkey (leg, wing, or neck) or ham hock
1 tbsp avocado oil
1 cup onion, chopped
1/2 cup celery, chopped
1/2 cup bell pepper, chopped
3 cloves garlic, minced
6 cups chicken broth (no sugar added) (or water)
1 tsp kosher salt (start here, add after)
1 tsp black pepper
1 tsp smoked paprika
1 tbsp apple cider vinegar

Directions

Press Sauté, heat oil, then cook onion, celery, and bell pepper for 5 minutes.
Add garlic, cook for 30 seconds.
Add broth and scrape the bottom clean.
Add peas, smoked meat, pepper, and smoked paprika.
Pressure Cook High for 25 minutes.
Natural Release for 20 minutes, then Quick Release the rest.
Remove smoked meat, shred, then stir back in.
Stir in vinegar, then taste and add salt as needed.

Estimated macros (per serving, 1/8)

Calories: ~200
Protein: ~13 g
Net carbs: ~26 g
Fat: ~4 g

Instant Pot Boiled Peanuts (salted, with optional Cajun kick) (Serves 10)

Ingredients

2 lb raw green peanuts (or raw dried peanuts)
10 cups water (enough to cover)
1/2 cup kosher salt
1 tbsp Cajun seasoning (optional, no sugar)
1 tsp crushed red pepper (optional)
2 bay leaves (optional)

Directions

Rinse peanuts, then add to the pot.
Add water, salt, and optional seasonings.
Pressure Cook High for 60 minutes (green peanuts) or 90 minutes (raw dried).
Natural Release for 30 minutes.
Taste a peanut, then Pressure Cook High for 15 more minutes if needed.
Let peanuts soak in the brine for at least 1 hour (longer tastes better).
Drain to serve, or store in brine for stronger flavor.

Estimated macros

Macros vary a lot by how many you eat, measure a portion if you track.

Creamed Chipped Beef (no flour) (Serves 4)

Ingredients

8 oz dried beef, chopped (rinse and pat dry to cut salt)
2 tbsp butter
1 1/2 cups whole milk (or unsweetened almond milk for lower carbs)
1/2 cup heavy cream
4 oz cream cheese, softened
1/2 tsp black pepper
Pinch of cayenne (optional)

Directions

Press Sauté, melt butter, then add dried beef and cook for 1 minute.
Add milk and heavy cream, then heat until steaming.
Whisk in cream cheese until smooth and thick.
Season with black pepper and cayenne.
Simmer 2 to 3 minutes, stirring, until it coats a spoon.
Serve over eggs, sautéed cabbage, or low-carb toast.

Low-carb toast option

Use a toasted keto bread, or a 90-second almond flour mug bread you already like.

Estimated macros (per serving)

Calories: ~360
Protein: ~18 g
Net carbs: ~6 g
Fat: ~29 g

Sausage “Hash Brown” Breakfast Casserole (cauliflower hash browns) (Serves 6)

This tastes like the church breakfast version, just less starchy. The texture is softer than potato hash browns, but the flavor holds up.

Ingredients

1 lb breakfast sausage (no sugar added)
1 tbsp butter (for greasing)
4 cups frozen cauliflower hash browns (or riced cauliflower, squeezed dry)
6 large eggs
1/2 cup heavy cream
1 1/2 cups shredded cheddar
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp garlic powder (optional)

Directions

Press Sauté, brown sausage, then turn off heat.
Grease a heat-safe 7-inch pan, then add cauliflower and sausage.
Whisk eggs, heavy cream, salt, pepper, and garlic powder.
Stir in 1 cup cheddar, then pour into the pan.
Cover pan with foil.
Add 1 cup water to the pot, set trivet, then place pan on trivet.
Pressure Cook High for 25 minutes.
Natural Release for 10 minutes, then Quick Release.
Top with remaining cheddar, then rest 5 minutes to set.

Estimated macros (per serving)

Calories: ~430
Protein: ~23 g
Net carbs: ~5 g
Fat: ~36 g

Candied Yams (lower-carb approach, not ultra low-carb) (Serves 8)

This one is still a splurge. Keep the portion modest, or use kabocha for a better carb trade.

Ingredients

4 cups kabocha squash, peeled and cubed (or 3 cups sweet potato cubes for a smaller-portion classic)
1 cup water
3 tbsp butter
1 tsp ground cinnamon
1/4 tsp nutmeg
1/4 tsp kosher salt
2 to 3 tbsp brown sugar-free sweetener (monk fruit blend or allulose)
1 tsp vanilla extract (optional)

Directions

Add kabocha (or sweet potato) and water to the pot.
Pressure Cook High for 2 minutes (kabocha) or 4 minutes (sweet potato).
Quick Release immediately.
Drain carefully, then press Sauté.
Add butter, cinnamon, nutmeg, salt, and sweetener.
Stir gently for 3 to 5 minutes until glossy and slightly thick.
Turn off heat, then stir in vanilla (if using).
Serve warm, keeping portions small.

Estimated macros (per serving, kabocha version)

Calories: ~90
Protein: ~1 g
Net carbs: ~10 g
Fat: ~5 g

Soups, chili, and Southern sweets, 15 Instant Pot recipes to finish the list of 50

When you want comfort food to feel like a warm blanket, soups, chili, and classic Southern desserts always show up. The trick is keeping them high-protein, low-carb, and sugar-free without losing that familiar taste. These recipes stay hearty, use smart swaps, and keep sweetness under control with allulose, erythritol, or monk fruit.

Cozy bowls that are high-protein and low-carb (white chicken chili, vegetable beef soup, cowboy stew, chicken tortilla soup, broccoli cheese soup)

White Chicken Chili (cream cheese or Greek yogurt, reduced beans) (Serves 6)

Ingredients

2 lb boneless skinless chicken breast
1 tbsp avocado oil
1 cup onion, diced
1 cup green chiles, diced (canned, no sugar added)
4 cups chicken broth (no sugar added)
1 1/2 tbsp chili powder
1 tsp cumin
1 tsp kosher salt
1/2 tsp black pepper
1 cup canned white beans, drained and rinsed (optional, keep it small)
6 oz cream cheese (or 3/4 cup plain Greek yogurt, added after cooking)
1 cup shredded Monterey Jack
1 tbsp lime juice

Directions

Press Sauté, heat oil, then cook onion 3 minutes.
Add green chiles, broth, spices, chicken, and beans (if using).
Pressure Cook High for 10 minutes.
Natural Release for 5 minutes, then Quick Release.
Shred chicken, then stir in cream cheese until smooth (or cool 5 minutes, then stir in Greek yogurt).
Stir in cheese and lime juice, then taste and salt as needed.

Estimated macros (per serving)

Calories: ~380
Protein: ~45 g
Net carbs: ~5 g (higher if you add beans)
Fat: ~18 g

Vegetable Beef Soup (low-carb veggies) (Serves 6)

Ingredients

2 lb stew beef (chuck cubes)
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp avocado oil
1 cup onion, diced
3 cloves garlic, minced
2 tbsp tomato paste (no sugar added)
4 cups beef broth (no sugar added)
1 tbsp Worcestershire sauce
2 cups green beans (fresh or frozen)
2 cups zucchini, chopped
2 cups cabbage, chopped
1 tsp dried thyme

Directions

Press Sauté, brown beef in oil for 4 minutes total.
Add onion, cook 2 minutes, then add garlic for 30 seconds.
Stir in tomato paste, then add broth and Worcestershire, scraping the bottom clean.
Add thyme, green beans, zucchini, and cabbage.
Pressure Cook High for 22 minutes.
Natural Release for 10 minutes, then Quick Release.
Taste, then add salt and pepper if needed.

Estimated macros (per serving)

Calories: ~340
Protein: ~35 g
Net carbs: ~6 g
Fat: ~18 g

Cowboy Stew (minimal beans, extra meat) (Serves 6)

Ingredients

1 lb ground beef (90% lean)
12 oz smoked sausage, sliced (no sugar added)
1 tbsp avocado oil (if needed)
1 cup onion, diced
1 cup bell pepper, diced
2 cloves garlic, minced
1 can (14.5 oz) diced tomatoes (no sugar added)
2 cups beef broth (no sugar added)
1 cup black beans, drained and rinsed (optional, keep it small)
1 tbsp chili powder
1 tsp smoked paprika
1 tsp kosher salt

Directions

Press Sauté, brown ground beef, then add sausage and cook 1 minute.
Add onion and bell pepper, then cook 3 minutes.
Add garlic for 30 seconds, then add tomatoes and broth, scraping the bottom clean.
Stir in beans (if using) and spices.
Pressure Cook High for 8 minutes.
Natural Release for 5 minutes, then Quick Release.
Simmer 3 minutes on Sauté to thicken slightly.

Estimated macros (per serving)

Calories: ~430
Protein: ~30 g
Net carbs: ~7 g (higher with beans)
Fat: ~30 g

Chicken Tortilla Soup (cheese crisps instead of chips) (Serves 6)

Ingredients

2 lb boneless skinless chicken thighs
1 tbsp avocado oil
1 cup onion, diced
1 cup bell pepper, diced
2 tsp cumin
1 tbsp chili powder
1 tsp kosher salt
4 cups chicken broth (no sugar added)
1 can (10 oz) diced tomatoes with green chiles (no sugar added)
2 tbsp lime juice
1/2 cup chopped cilantro (optional)

Cheese crisp “tortilla strips”

1 1/2 cups shredded cheddar

Directions

Press Sauté, heat oil, then cook onion and bell pepper 4 minutes.
Add spices, broth, tomatoes, and chicken, then scrape the bottom clean.
Pressure Cook High for 10 minutes.
Natural Release for 5 minutes, then Quick Release.
Shred chicken, then stir in lime juice and cilantro.
Make cheese crisps in a skillet or oven until crisp, then break into strips for topping.

Estimated macros (per serving, with a small cheese-crisp topping)

Calories: ~360
Protein: ~38 g
Net carbs: ~5 g
Fat: ~20 g

Broccoli Cheese Soup (no curdling, dairy added after) (Serves 6)

Ingredients

2 tbsp butter
1 cup onion, diced
2 cloves garlic, minced
4 cups chicken broth (no sugar added)
6 cups broccoli florets
1 tsp kosher salt
1/2 tsp black pepper
1 cup heavy cream (room temp)
6 oz cream cheese (softened)
2 cups shredded sharp cheddar

Directions

Press Sauté, melt butter, then cook onion 3 minutes.
Add garlic for 30 seconds, then add broth and broccoli, scraping the bottom clean.
Pressure Cook High for 2 minutes.
Quick Release immediately.
Blend part of the soup for thickness (immersion blender works well).
Turn off heat, then whisk in cream cheese until smooth.
Stir in heavy cream, then add cheddar in handfuls, stirring until melted (don’t boil).

Estimated macros (per serving)

Calories: ~410
Protein: ~15 g
Net carbs: ~6 g
Fat: ~36 g

For creamy soups, keep the heat low after pressure cooking. Boiling dairy is how you get grainy texture.

Southern desserts that stay sugar free (peach cobbler, banana pudding, sweet potato pie, red velvet cake, cheesecake)

Sugar-Free Peach Cobbler (almond flour topping) (Serves 6)

Ingredients

2 1/2 cups sliced peaches (fresh or frozen, thawed)
2 tbsp allulose (or monk fruit blend)
1 tsp cinnamon
1 tsp lemon juice
3/4 cup almond flour
3 tbsp butter, melted
1/2 tsp baking powder
1/4 tsp salt
1 large egg
1/2 tsp vanilla extract
1 cup water (for the pot)

Directions

Stir peaches, sweetener, cinnamon, and lemon juice in a greased 7-inch pan.
Mix almond flour, baking powder, salt, egg, butter, and vanilla, then spoon over peaches.
Cover pan with foil.
Add water to the pot, set trivet, then place pan on trivet.
Pressure Cook High for 20 minutes.
Natural Release for 10 minutes, then Quick Release.
Rest 10 minutes before serving (it thickens as it cools).

Estimated macros (per serving)

Calories: ~230
Protein: ~6 g
Net carbs: ~8 g (fruit drives carbs, keep portions modest)
Fat: ~18 g

Banana Pudding (sugar-free, banana extract, limited slices) (Serves 6)

Ingredients

2 cups unsweetened almond milk
1 cup heavy cream
2 large egg yolks
1/3 cup allulose (or erythritol)
2 tbsp cornstarch substitute (use 1 tsp xanthan gum instead, see directions)
2 tsp banana extract
1 tsp vanilla extract
Pinch of salt
1 small banana, thinly sliced (optional, use sparingly)
1 cup whipped cream (unsweetened or sweetened with allulose)

Directions

Press Sauté on low, heat almond milk and cream until steaming.
Whisk yolks, sweetener, salt, banana extract, and vanilla in a bowl.
Slowly whisk hot liquid into yolks, then pour back into the pot.
Sprinkle in 1 tsp xanthan gum while whisking hard, then cook 1 to 2 minutes until thick.
Cool 10 minutes, then chill 2 hours.
Serve with a few banana slices and whipped cream.

Estimated macros (per serving, with a few banana slices)

Calories: ~260
Protein: ~4 g
Net carbs: ~5 g
Fat: ~25 g

Sweet Potato Pie (sugar-free, smaller serving option) (Serves 8)

Ingredients

2 cups sweet potato, peeled and cubed
1 cup water (for cooking potatoes)
1/2 cup heavy cream
2 large eggs
1/2 cup allulose (or monk fruit blend)
1 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1/4 tsp salt
1/2 cup almond flour (for a simple crustless-thick set)
1 cup water (for the pot)

Directions

Add sweet potato and 1 cup water to the pot.
Pressure Cook High for 8 minutes, then Quick Release.
Drain well, then mash until smooth.
Whisk in cream, eggs, sweetener, spices, vanilla, salt, and almond flour.
Pour into a greased 7-inch pan, then cover with foil.
Add 1 cup water to the pot, set trivet, then place pan on trivet.
Pressure Cook High for 25 minutes.
Natural Release for 10 minutes, then Quick Release.
Chill 4 hours for clean slices (cut into 10 slices for smaller portions).

Estimated macros (per serving, 1/8)

Calories: ~210
Protein: ~6 g
Net carbs: ~12 g (sweet potato is higher carb, slice smaller if needed)
Fat: ~15 g

Red Velvet Cake (pot-in-pot, almond flour) (Serves 8)

Ingredients

1 3/4 cups almond flour
1/4 cup cocoa powder (unsweetened)
1/2 cup erythritol or monk fruit blend
1 tsp baking powder
1/4 tsp salt
3 large eggs
1/2 cup sour cream
1/4 cup melted butter
1 tsp vanilla extract
1 tbsp red food coloring (optional)
1 tsp apple cider vinegar
1 cup water (for the pot)

Sugar-free cream cheese frosting

4 oz cream cheese, softened
2 tbsp butter, softened
1/3 cup powdered erythritol
1 tsp vanilla extract

Directions

Whisk dry cake ingredients in a bowl.
Stir in eggs, sour cream, butter, vanilla, coloring, and vinegar until smooth.
Pour into a greased 7-inch pan, then cover with foil.
Add water to the pot, set trivet, then place pan on trivet.
Pressure Cook High for 28 minutes.
Natural Release for 10 minutes, then Quick Release.
Cool fully, then mix frosting ingredients and spread on top.

Estimated macros (per serving, with frosting)

Calories: ~320
Protein: ~8 g
Net carbs: ~5 g
Fat: ~28 g

Classic Sugar-Free Cheesecake (low-carb base, pot-in-pot) (Serves 8)

Ingredients

1 1/2 cups almond flour
3 tbsp butter, melted
2 tbsp allulose (or erythritol)
16 oz cream cheese, softened
2 large eggs
2/3 cup sour cream
1/2 cup allulose (or monk fruit blend)
2 tsp vanilla extract
Pinch of salt
1 cup water (for the pot)

Optional berry topping

1 cup berries
1 tbsp allulose
1 tsp lemon juice

Directions

Mix almond flour, melted butter, and sweetener, then press into a 7-inch pan.
Beat cream cheese until smooth, then beat in eggs, sour cream, sweetener, vanilla, and salt.
Pour filling into crust, then cover pan with foil.
Add water to the pot, set trivet, then place pan on trivet.
Pressure Cook High for 28 minutes.
Natural Release for 15 minutes, then Quick Release.
Cool 1 hour, then chill at least 6 hours.
For topping, simmer berries, sweetener, and lemon until syrupy, then cool.

Estimated macros (per serving, without topping)

Calories: ~380
Protein: ~9 g
Net carbs: ~4 g
Fat: ~35 g

Quick sweet finishes and cobblers (cinnamon apples, chocolate-bourbon lava cakes, apple cider cake, rice pudding, blueberry cobbler)

Cinnamon Apples (small portion, big flavor) (Serves 4)

Ingredients

2 medium apples, peeled and sliced (keep portions small)
1/2 cup water
2 tbsp butter
1 1/2 tbsp allulose (or monk fruit blend)
1 tsp cinnamon
1/4 tsp salt
1 tsp lemon juice

Directions

Add apples and water to the pot.
Pressure Cook High for 1 minute.
Quick Release immediately.
Press Sauté, then stir in butter, sweetener, cinnamon, salt, and lemon.
Cook 2 to 4 minutes until glossy, then serve warm.

Estimated macros (per serving)

Calories: ~120
Protein: ~0 g
Net carbs: ~14 g (fruit is higher carb, treat it like a garnish portion)
Fat: ~7 g

Chocolate-Bourbon Lava Cakes (sugar-free chocolate, short cook) (Serves 4)

Ingredients

1/2 cup sugar-free dark chocolate chips
4 tbsp butter
1/3 cup powdered erythritol
2 large eggs
2 large egg yolks
1/4 cup almond flour
2 tbsp cocoa powder (unsweetened)
1 tbsp bourbon (optional)
1 tsp vanilla extract
Pinch of salt
1 cup water (for the pot)

Directions

Melt chocolate and butter together, then cool 2 minutes.
Whisk in sweetener, eggs, yolks, bourbon, vanilla, salt, almond flour, and cocoa.
Grease 4 ramekins, then divide batter and cover each with foil.
Add water to the pot, set trivet, then place ramekins on trivet.
Pressure Cook High for 6 minutes.
Quick Release immediately.
Rest 2 minutes, then serve warm (center stays gooey).

Estimated macros (per cake)

Calories: ~320
Protein: ~8 g
Net carbs: ~6 g
Fat: ~28 g

Apple Cider Cake (extract or tea for flavor, pot-in-pot) (Serves 8)

Ingredients

2 cups almond flour
1/2 cup monk fruit blend (or erythritol)
1 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
3 large eggs
1/2 cup sour cream
1/4 cup melted butter
1 tsp vanilla extract
1 to 2 tsp apple extract (or 1/4 cup strong apple-spice tea, cooled)
1 cup water (for the pot)

Directions

Mix dry ingredients in a bowl.
Stir in eggs, sour cream, butter, vanilla, and apple flavoring.
Pour into a greased 7-inch pan, then cover with foil.
Add water to the pot, set trivet, then place pan on trivet.
Pressure Cook High for 30 minutes.
Natural Release for 10 minutes, then Quick Release.
Cool before slicing (it firms as it cools).

Estimated macros (per slice, 1/8)

Calories: ~260
Protein: ~7 g
Net carbs: ~4 g
Fat: ~23 g

“Rice” Pudding (cauliflower rice or hemp hearts) (Serves 6)

Ingredients

1 1/2 cups riced cauliflower (fresh or frozen)
1 cup unsweetened almond milk
1/2 cup heavy cream
1/4 cup allulose (or monk fruit)
1 tsp cinnamon
1 tsp vanilla extract
Pinch of salt
2 tbsp hemp hearts (optional, adds body)
1 tbsp butter

Directions

Press Sauté, add cauliflower, almond milk, cream, sweetener, cinnamon, and salt.
Simmer 8 to 10 minutes, stirring often, until thick.
Stir in vanilla, butter, and hemp hearts (if using).
Chill 1 hour for a thicker set (it will never be rice-textured, think creamy pudding with gentle bite).

Estimated macros (per serving)

Calories: ~190
Protein: ~3 g
Net carbs: ~3 g
Fat: ~19 g

Blueberry Cobbler (controlled berries, low-carb topping) (Serves 6)

Ingredients

2 cups blueberries (fresh or frozen)
2 tbsp allulose (or monk fruit)
1 tsp lemon zest
1 tbsp lemon juice
3/4 cup almond flour
2 tbsp coconut flour
1/2 tsp baking powder
1/4 tsp salt
1 large egg
3 tbsp butter, melted
1/2 tsp vanilla extract
1 cup water (for the pot)

Directions

Stir blueberries, sweetener, zest, and lemon juice in a greased 7-inch pan.
Mix almond flour, coconut flour, baking powder, salt, egg, butter, and vanilla.
Spoon topping over berries, then cover pan with foil.
Add water to the pot, set trivet, then place pan on trivet.
Pressure Cook High for 18 minutes.
Natural Release for 10 minutes, then Quick Release.
Rest 10 minutes before serving (juices thicken).

Estimated macros (per serving)

Calories: ~210
Protein: ~5 g
Net carbs: ~7 g (berries add carbs, keep servings sensible)
Fat: ~17 g

Enjoy!

These 50 Southern Instant Pot recipes prove you don’t have to give up comfort food to eat high-protein, low-carb, and sugar-free. You can still have rich gravies, smoky greens, and saucy one-pot classics, you just swap the starches and skip the added sugar. Better texture comes from a few simple habits, like deglazing well, thickening after pressure cooking, and finishing with vinegar, cream cheese, or a quick simmer when you need body.

If you want an easy way to start, pick a five-recipe week that covers every craving. Choose 2 mains (Mississippi pot roast and low-carb chicken spaghetti), add 2 sides (collard greens and cauliflower mac and cheese), then finish with 1 dessert (sugar-free cheesecake). That combo hits comfort first, while still keeping carbs and sugar in check.

Next, keep shopping simple so you don’t overbuy. Start with proteins (chicken thighs, chuck roast, sausage, shrimp, ground beef). Then grab base flavor builders (broth with no added sugar, tomato paste, Worcestershire, mustard, hot sauce, vinegar, Cajun seasoning, garlic, onion). Finally, add your key low-carb staples (cauliflower rice, cabbage, turnips or radishes, cream cheese, cheddar, eggs, almond flour, pork rinds). With those on hand, most of these recipes become repeat meals.

As you cook, track macros with your own brands, because labels vary a lot. Also, adjust salt and heat at the end, since spice blends and broths don’t taste the same.

Thanks for cooking along, save this post, then try one Instant Pot recipe this week.