The Best 50 Mediterranean Keto Instant Pot Recipes: Easy

Good food doesn’t have to take all night, even when you’re keeping carbs low. This roundup brings together Mediterranean Keto Instant Pot Recipes that feel fresh and filling, without a long prep list.

A Mediterranean keto hybrid is simple, it’s keto basics (lower carbs, higher protein, healthy fats) paired with Mediterranean staples like olive oil, lemon, herbs, seafood, and lots of non-starchy veggies. You’ll see meals built around chicken, fish, lamb, shrimp, cauliflower rice, zucchini, spinach, tomatoes (in sensible amounts), plus bold seasonings like garlic, oregano, basil, and rosemary.

The Instant Pot makes this style of cooking easier because it’s quick, hands-off, and reliable. It also locks in flavor, helps tougher cuts turn tender, and keeps weeknights from turning into takeout nights.

Below you’ll find a curated list of 50 recipes, grouped by category so you can pick what fits your day. Each recipe includes ingredients listed one per line with exact amounts, directions on separate lines, and estimated macros when available.

If you’re managing diabetes, eating for bariatric needs, or using GLP-1 meds, focus on protein first, keep carbs low, and watch portions, especially with sauces, nuts, and cheese.

Before you start: the simple rules that make Mediterranean and keto work together

Mediterranean keto works best when you keep the rules simple. Aim for low net carbs, solid protein, and fats that taste clean. Most people land around 20 to 40 grams net carbs per day, but it varies based on body size, activity, and glucose goals. If you’re diabetic, bariatric, or on GLP-1 meds, you may prefer the lower end and a higher protein plate.

Start with fats you can trust. Use extra-virgin olive oil for flavor, dressings, and finishing. Use avocado oil when you need higher heat, and keep ghee as a good option for sautéing when you want a buttery taste without milk solids. For protein, choose chicken thighs, breasts, seafood, lamb, and ground meats, then add non-starchy vegetables like zucchini, spinach, cauliflower, peppers, mushrooms, and green beans.

The Instant Pot makes it easier when you match the function to the food. Use Sauté to brown meat and cook off moisture, then Pressure Cook to finish. Natural release keeps meats juicier, while quick release helps vegetables stay firmer.

If your sauce looks thin after pressure cooking, don’t panic. Reduce it on Sauté, then thicken with cream cheese, a splash of reduced cream, or a tiny pinch of xanthan gum (optional).

Mediterranean keto pantry staples that save dinners on busy nights

Stock a few staples and you can turn almost any protein into a real meal. Choose full-fat, unsweetened items whenever possible.

Olives: Salty, fatty, and instant Mediterranean flavor.
Capers: Briny punch for chicken, fish, and lemon sauces.
Artichokes (jarred or canned): Adds bite and makes dishes feel “restaurant-y.”
Canned tomatoes (no sugar added): Use small amounts for stews and braises.
Tomato paste: Big flavor in a teaspoon, not a cup.
Broth (chicken, beef, seafood): Prevents scorching and builds sauce fast.
Lemon: Brightens rich dishes and replaces sugary sauces.
Garlic: The base note for most Mediterranean meals.
Herbs (dill, oregano, rosemary): Keeps food bold without extra carbs.
Feta: Salty finish that melts into sauces.
Greek yogurt (full-fat, unsweetened): For tang and creamy marinades.
Coconut milk (unsweetened): Great for curry-style spins and creamy soups.
Almond flour: Light breading or quick meatball binder.

Instant Pot settings that matter most for juicy meat and not-soggy veggies

Use High Pressure for most meats because it tenderizes fast. As a rough guide, boneless chicken thighs often do well around 8 to 10 minutes on High Pressure, while chicken breasts are usually 6 to 8 minutes, depending on thickness. Seafood is different. Shrimp and flaky fish can overcook quickly, so use very short pressure time (often 0 to 2 minutes) or add seafood after pressure cooking and let it poach on Sauté.

Natural release matters because pressure drops slowly, so proteins rest and stay juicy. Quick release is better when you’ve got tender veggies that would turn soft.

Common mistakes (and quick fixes):

Watery sauce: Brown with Sauté, use less broth, then simmer to reduce.
Rubbery chicken breast: Cut breasts evenly, shorten cook time, use natural release.
Mushy vegetables: Add them at the end, or cook them on Sauté instead.

Food safety basics: cook poultry to 165°F, and cook most fish until it flakes and hits about 145°F.

How to keep it keto without losing the Mediterranean flavor

Keep the flavors, swap the starch. Use cauliflower rice under stews, zoodles for garlicky shrimp, spaghetti squash for tomato-feta chicken, or lettuce wraps for gyro-style fillings. For “potato” vibes, try radishes in the Instant Pot, they turn mellow and tender. Limit beans and sweet potato since they push carbs up fast.

When you’re estimating macros, keep it simple. Use labels, track net carbs (total carbs minus fiber), and measure the highest-impact items first (tomatoes, yogurt, nuts, sauces). Then adjust portions, not flavor.

Flavor boosters that stay keto-friendly: lemon, dill, oregano, rosemary, paprika, cumin.

Mediterranean keto chicken and poultry Instant Pot recipes (20 dinners)

Chicken is the weekday workhorse, and these Mediterranean keto Instant Pot dinners keep it from getting boring. You’ll see bright lemon, garlic, olives, capers, feta, oregano, dill, and a few creamy sauces that still stay low carb. Most recipes use High Pressure with a quick finish on Sauté so the sauce tastes rich, not watery. Thighs come out tender with a short natural release, while breasts stay juicy when you avoid long hold times. If you meal prep, several options here also shred well for salads, bowls, and lettuce wraps. Macros are estimates per serving, and you can fine-tune them by adjusting olive oil, cheese, and toppings.

Chicken and poultry recipes list with ingredients, directions, and macro estimates

instant-pot-keto-mediterranean-chicken-recipe-steps-ec19def1 - Keto Sugar Free

Instant Pot Keto Mediterranean Chicken
Servings: 4
Ingredients:

1.5 lb boneless skinless chicken thighs
2 tbsp extra-virgin olive oil
1 tsp kosher salt
1 tsp dried oregano
1 tsp paprika
3 cloves garlic, minced
1/2 cup chicken broth
1 cup cherry tomatoes, halved
1/2 cup kalamata olives, sliced
2 cups baby spinach
Directions:
Press Sauté, heat oil, brown thighs 2 minutes per side.
Add garlic, oregano, paprika, salt, broth, tomatoes, olives.
Pressure Cook High 10 minutes, Natural Release 5 minutes, then Quick Release.
Stir in spinach on Sauté until wilted.
Macros (estimate per serving): 430 calories, 36 g protein, 28 g fat, 7 g net carbs.

instant-pot-greek-chicken-recipe-flatlay-bb3ada51 - Keto Sugar Free

Instant Pot Greek Chicken
Servings: 4
Ingredients:

1.5 lb chicken breasts, even thickness
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1 tsp dried oregano
1 tsp garlic powder
1/2 cup chicken broth
2 tbsp lemon juice
1/2 cup cucumber, diced
1/3 cup feta, crumbled
2 tbsp fresh dill, chopped
Directions:
Season chicken with salt, oregano, garlic powder.
Add broth and lemon juice to pot, place chicken on trivet.
Pressure Cook High 8 minutes, Natural Release 5 minutes, then Quick Release.
Slice, then top with cucumber, feta, and dill.
Macros (estimate per serving): 320 calories, 44 g protein, 14 g fat, 4 g net carbs.

Keto Chicken and Sweet Potato Chili
Servings: 6
Ingredients:

1.5 lb boneless skinless chicken thighs, cubed
1 tbsp extra-virgin olive oil
1 small sweet potato (6 oz), peeled and diced
1 green bell pepper, diced
1/2 yellow onion, diced
3 cloves garlic, minced
2 tbsp chili powder (no sugar)
1 tsp cumin
1/2 tsp kosher salt
1 cup chicken broth
1 cup crushed tomatoes (no sugar added)
Directions:
Press Sauté, cook onion and pepper in oil 3 minutes.
Add garlic, spices, chicken, sweet potato, broth, tomatoes.
Pressure Cook High 12 minutes, Natural Release 10 minutes.
Simmer on Sauté 3 to 5 minutes to thicken.
Macros (estimate per serving): 300 calories, 28 g protein, 14 g fat, 12 g net carbs.

Instant Pot Lemon Garlic Chicken Thighs
Servings: 4
Ingredients:

1.75 lb bone-in chicken thighs
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp black pepper
1 tsp dried rosemary
5 cloves garlic, sliced
1/2 cup chicken broth
1 lemon, zest and juice
Directions:
Press Sauté, brown thighs in oil 3 minutes per side.
Add garlic, broth, lemon zest, lemon juice, rosemary, salt, pepper.
Pressure Cook High 12 minutes, Natural Release 10 minutes.
Reduce liquid on Sauté 3 minutes, spoon over thighs.
Macros (estimate per serving): 470 calories, 34 g protein, 36 g fat, 2 g net carbs.

Keto Chicken Souvlaki Bowls
Servings: 4
Ingredients:

1.5 lb chicken breasts, cubed
2 tbsp extra-virgin olive oil
2 tbsp lemon juice
2 tsp dried oregano
1 tsp kosher salt
3 cloves garlic, minced
1/2 cup chicken broth
4 cups cauliflower rice
1 cup cherry tomatoes, halved
1/2 cup tzatziki (unsweetened)
Directions:
Toss chicken with oil, lemon, oregano, salt, garlic.
Add broth and chicken to pot.
Pressure Cook High 7 minutes, Quick Release.
Warm cauliflower rice on Sauté 2 minutes, serve with tomatoes and tzatziki.
Macros (estimate per serving): 410 calories, 42 g protein, 22 g fat, 9 g net carbs.

Instant Pot Chicken Thighs with Olives and Capers
Servings: 4
Ingredients:

1.5 lb boneless skinless chicken thighs
2 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp black pepper
1 tsp dried oregano
1/2 cup chicken broth
1/3 cup capers, drained
3/4 cup green olives, sliced
2 tbsp lemon juice
Directions:
Press Sauté, brown thighs in oil 2 minutes per side.
Add broth, oregano, salt, pepper, capers, olives, lemon juice.
Pressure Cook High 10 minutes, Natural Release 5 minutes, then Quick Release.
Simmer sauce on Sauté 2 minutes, then serve.
Macros (estimate per serving): 520 calories, 36 g protein, 40 g fat, 4 g net carbs.

instant-pot-creamy-chicken-bacon-cheese-recipe-91b3af88 - Keto Sugar Free

Instant Pot Creamy Chicken with Bacon and Cheese
Servings: 4
Ingredients:

1.5 lb chicken breasts
4 slices bacon, chopped
1 tbsp extra-virgin olive oil (if needed)
1 tsp kosher salt
1 tsp paprika
1/2 cup chicken broth
4 oz cream cheese
1 cup shredded cheddar
2 cups broccoli florets
Directions:
Press Sauté, cook bacon until crisp, remove, leave drippings.
Season chicken, then sear 2 minutes per side.
Add broth, Pressure Cook High 8 minutes, Natural Release 5 minutes, then Quick Release.
Stir in cream cheese and cheddar on Sauté, add broccoli 3 minutes, top with bacon.
Macros (estimate per serving): 560 calories, 48 g protein, 38 g fat, 6 g net carbs.

Chicken Tikka Masala (Keto)
Servings: 4
Ingredients:

1.5 lb boneless skinless chicken thighs, cubed
1 tbsp extra-virgin olive oil
1 tbsp garam masala
1 tsp paprika
1 tsp kosher salt
2 cloves garlic, minced
1 tbsp grated ginger
1 cup crushed tomatoes (no sugar added)
3/4 cup full-fat coconut milk
2 tbsp butter
Directions:
Press Sauté, brown chicken in oil 3 to 4 minutes.
Add spices, garlic, ginger, tomatoes, butter.
Pressure Cook High 10 minutes, Quick Release.
Stir in coconut milk, simmer on Sauté 5 minutes to thicken.
Macros (estimate per serving): 520 calories, 34 g protein, 39 g fat, 8 g net carbs.

Instant Pot Chicken Posole Verde (Keto)
Servings: 4
Ingredients:

1.5 lb chicken breasts
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp cumin
1 cup salsa verde (no sugar added)
1/2 cup chicken broth
1 cup zucchini, diced
1 cup cauliflower florets, chopped
1/4 cup cilantro, chopped
1 lime, juiced
Directions:
Add salsa verde, broth, spices, and chicken to pot.
Pressure Cook High 9 minutes, Natural Release 5 minutes, then Quick Release.
Shred chicken, then add zucchini and cauliflower.
Simmer on Sauté 5 minutes, finish with cilantro and lime.
Macros (estimate per serving): 300 calories, 44 g protein, 11 g fat, 7 g net carbs.

Chicken Mole (Keto)
Servings: 4
Ingredients:

1.5 lb boneless skinless chicken thighs
1 tbsp extra-virgin olive oil
1/2 tsp kosher salt
1 tsp chili powder
1 tsp cumin
1/2 tsp cinnamon
1/3 cup unsweetened cocoa powder
2 tbsp almond butter
1 cup chicken broth
2 tbsp tomato paste
1 tbsp apple cider vinegar
Directions:
Press Sauté, brown chicken in oil 2 minutes per side.
Whisk broth, cocoa, almond butter, tomato paste, spices, vinegar.
Pour in sauce, Pressure Cook High 10 minutes, Natural Release 10 minutes.
Reduce on Sauté 3 to 5 minutes until glossy.
Macros (estimate per serving): 470 calories, 34 g protein, 33 g fat, 8 g net carbs.

Instant Pot Chicken Tinga (Keto)
Servings: 4
Ingredients:

1.5 lb chicken breasts
1 tsp kosher salt
1 tsp smoked paprika
1 tsp oregano
1/2 cup chicken broth
1 cup crushed tomatoes (no sugar added)
2 tbsp chipotle in adobo, minced
1/2 small onion, sliced
2 cloves garlic, minced
Directions:
Add broth, tomatoes, chipotle, onion, garlic, and spices to pot.
Nestle chicken in sauce.
Pressure Cook High 9 minutes, Natural Release 5 minutes, then Quick Release.
Shred chicken, simmer on Sauté 5 minutes to thicken for bowls or lettuce wraps.
Macros (estimate per serving): 280 calories, 42 g protein, 8 g fat, 7 g net carbs.

mediterranean-spinach-feta-stuffed-chicken-breasts-9d67003b - Keto Sugar Free

Mediterranean Stuffed Chicken Breasts (Spinach and Feta)
Servings: 4
Ingredients:

4 chicken breasts (6 oz each)
1 tsp kosher salt
1/2 tsp black pepper
2 tbsp extra-virgin olive oil
3 cups baby spinach
3 cloves garlic, minced
3/4 cup feta, crumbled
1/2 cup chicken broth
1 tsp dried oregano
Directions:
Cut a pocket in each breast, season with salt and pepper.
Press Sauté, wilt spinach with garlic in 1 tbsp oil, stir in feta.
Stuff chicken, sear in remaining oil 2 minutes per side.
Add broth and oregano, Pressure Cook High 8 minutes, Natural Release 5 minutes.
Macros (estimate per serving): 420 calories, 50 g protein, 22 g fat, 4 g net carbs.

Instant Pot Creamy Italian Chicken
Servings: 4
Ingredients:

1.5 lb boneless skinless chicken thighs
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1 tbsp Italian seasoning
3 cloves garlic, minced
1/2 cup chicken broth
1/2 cup sun-dried tomatoes (in oil), drained and sliced
1/2 cup heavy cream
1/3 cup Parmesan, grated
Directions:
Press Sauté, brown chicken in oil 3 minutes.
Add garlic, seasoning, broth, sun-dried tomatoes.
Pressure Cook High 10 minutes, Natural Release 5 minutes, then Quick Release.
Stir in cream and Parmesan on Sauté 2 to 3 minutes.
Macros (estimate per serving): 610 calories, 38 g protein, 48 g fat, 7 g net carbs.

Chicken and Broccoli “Risotto” (Cauliflower Rice)
Servings: 4
Ingredients:

1.25 lb chicken breasts, cubed
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp black pepper
2 cloves garlic, minced
1/2 cup chicken broth
5 cups cauliflower rice
2 cups broccoli florets, chopped
1/2 cup Parmesan, grated
2 tbsp butter
Directions:
Press Sauté, brown chicken in oil 3 minutes, add garlic.
Add broth, Pressure Cook High 4 minutes, Quick Release.
Stir in cauliflower rice, broccoli, butter, Parmesan on Sauté.
Cook 4 to 6 minutes until creamy, then adjust salt.
Macros (estimate per serving): 420 calories, 44 g protein, 22 g fat, 9 g net carbs.

Lemon Herb Shredded Chicken
Servings: 6
Ingredients:

2 lb chicken breasts
1 tsp kosher salt
1 tsp dried oregano
1 tsp dried thyme
3 cloves garlic, minced
3/4 cup chicken broth
1 lemon, juiced
2 tbsp extra-virgin olive oil
Directions:
Add broth, lemon juice, garlic, herbs, salt to pot.
Add chicken, then drizzle olive oil over top.
Pressure Cook High 9 minutes, Natural Release 10 minutes.
Shred chicken in pot, then simmer on Sauté 2 minutes to absorb juices.
Macros (estimate per serving): 220 calories, 34 g protein, 8 g fat, 1 g net carbs.

Greek Style Meatballs (Keftedes, Almond Flour)
Servings: 4
Ingredients:

1.5 lb ground chicken or turkey
1/3 cup almond flour
1 large egg
2 cloves garlic, minced
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
2 tbsp fresh dill, chopped
1/2 cup chicken broth
2 tbsp extra-virgin olive oil
Directions:
Mix meat, almond flour, egg, garlic, herbs, salt, pepper.
Roll 16 meatballs, press Sauté, brown in oil 2 minutes per side.
Add broth, Pressure Cook High 4 minutes, Quick Release.
Rest 2 minutes, then serve with lemon and yogurt sauce if desired.
Macros (estimate per serving): 430 calories, 34 g protein, 30 g fat, 5 g net carbs.

Instant Pot Chicken Alfredo (Zoodles)
Servings: 4
Ingredients:

1.5 lb chicken breasts, sliced
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp black pepper
2 cloves garlic, minced
1/2 cup chicken broth
1 cup heavy cream
1 cup Parmesan, grated
6 cups zucchini noodles
Directions:
Press Sauté, brown chicken in oil 3 to 4 minutes, add garlic.
Add broth, Pressure Cook High 7 minutes, Quick Release.
Stir in cream and Parmesan on Sauté 3 minutes to thicken.
Toss in zoodles 1 to 2 minutes, just to soften.
Macros (estimate per serving): 560 calories, 50 g protein, 38 g fat, 8 g net carbs.

Chicken Curry with Coconut Milk (Keto)
Servings: 4
Ingredients:

1.5 lb boneless skinless chicken thighs, cubed
1 tbsp extra-virgin olive oil
1/2 yellow onion, diced
2 cloves garlic, minced
1 tbsp curry powder (no sugar)
1 tsp kosher salt
1/2 cup chicken broth
1 cup full-fat coconut milk
2 cups cauliflower florets
2 cups baby spinach
Directions:
Press Sauté, cook onion in oil 3 minutes, add garlic and curry powder.
Add chicken, salt, broth, coconut milk.
Pressure Cook High 10 minutes, Quick Release.
Stir in cauliflower and spinach on Sauté 5 minutes until tender.
Macros (estimate per serving): 540 calories, 34 g protein, 41 g fat, 8 g net carbs.

Instant Pot Lemon Chicken with Garlic
Servings: 4
Ingredients:

1.5 lb chicken breasts
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp black pepper
6 cloves garlic, minced
1/2 cup chicken broth
3 tbsp lemon juice
1 tsp dried oregano
2 tbsp chopped parsley
Directions:
Press Sauté, sear chicken in oil 2 minutes per side.
Add garlic, broth, lemon juice, oregano, salt, pepper.
Pressure Cook High 8 minutes, Natural Release 5 minutes, then Quick Release.
Spoon sauce over chicken, finish with parsley.
Macros (estimate per serving): 310 calories, 46 g protein, 12 g fat, 2 g net carbs.

Chicken Thighs with Creamy Artichoke Sauce
Servings: 4
Ingredients:

1.5 lb boneless skinless chicken thighs
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1 tsp dried oregano
2 cloves garlic, minced
1/2 cup chicken broth
1 cup artichoke hearts, chopped and drained
4 oz cream cheese
2 tbsp lemon juice
2 tbsp chopped parsley
Directions:
Press Sauté, brown chicken in oil 3 minutes, add garlic and oregano.
Add broth and artichokes, Pressure Cook High 10 minutes, Natural Release 5 minutes, then Quick Release.
Stir in cream cheese and lemon on Sauté until smooth.
Finish with parsley, then serve over cauliflower rice.
Macros (estimate per serving): 540 calories, 38 g protein, 40 g fat, 7 g net carbs.

Mediterranean keto seafood and fish Instant Pot recipes (8 lighter meals)

Seafood cooks fast, which is great for weeknights but it also means it can overcook in minutes. With the Instant Pot, the key is short pressure time plus a quick release so the fish doesn’t keep cooking in trapped heat. In addition, use a trivet and a little broth or wine to create gentle steam, rather than letting delicate fillets sit in hot liquid. For shrimp, stay in the 0 to 2-minute range, then pull them as soon as the lid unlocks. For salmon chunks and cod, keep pieces similar in size. When in doubt, undercook slightly and finish on Sauté for a minute.

Seafood and fish recipes list with ingredients, directions, and macro estimates

Instant Pot Poached Salmon (Lemon and Dill)
Servings: 4
Ingredients:

1.5 lb salmon, cut into 2-inch pieces
3/4 cup chicken broth or seafood stock
2 tbsp lemon juice
1 lemon, sliced
2 tbsp fresh dill, chopped
2 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp black pepper
Directions:
Add broth, lemon juice, and lemon slices to the pot.
Place salmon on a trivet, season with salt and pepper.
Pressure Cook High 3 minutes, then Quick Release.
Drizzle olive oil, add dill, and spoon broth over salmon.
Macros (estimate per serving): 370 calories, 34 g protein, 24 g fat, 1 g net carbs.
Tip: Keep salmon on the trivet so it steams, not boils.

Garlic Shrimp Scampi with Cauliflower Rice
Servings: 4
Ingredients:

1.5 lb large shrimp, peeled and deveined
3 tbsp butter
1 tbsp extra-virgin olive oil
5 cloves garlic, minced
1/3 cup dry white wine or chicken broth
2 tbsp lemon juice
1/2 tsp kosher salt
1/4 tsp red pepper flakes
4 cups cauliflower rice
2 tbsp chopped parsley
Directions:
Press Sauté, melt butter with olive oil, cook garlic 30 seconds.
Stir in wine, lemon juice, salt, and pepper flakes.
Add shrimp, Pressure Cook High 0 minutes, then Quick Release.
Fold in cauliflower rice on Sauté 2 to 3 minutes, top with parsley.
Macros (estimate per serving): 320 calories, 38 g protein, 16 g fat, 6 g net carbs.
Tip: Use 0 minutes and quick release to avoid rubbery shrimp.

Instant Pot Salmon with Mediterranean Herb Rub
Servings: 4
Ingredients:

1.5 lb salmon, cut into 2-inch chunks
1 tbsp extra-virgin olive oil
1 tsp dried oregano
1 tsp dried thyme
1 tsp garlic powder
1 tsp kosher salt
1/2 tsp black pepper
3/4 cup chicken broth
1 tbsp lemon zest
2 tbsp lemon juice
Directions:
Toss salmon with olive oil, oregano, thyme, garlic powder, salt, and pepper.
Pour broth into the pot, add trivet, arrange salmon on top.
Pressure Cook High 4 minutes, then Quick Release.
Sprinkle lemon zest, then drizzle lemon juice over salmon to serve.
Macros (estimate per serving): 360 calories, 34 g protein, 23 g fat, 1 g net carbs.
Tip: Cut pieces evenly so everything finishes at the same time.

Keto Seafood Bisque
Servings: 4
Ingredients:

1 tbsp extra-virgin olive oil
1/2 cup celery, diced
1/2 cup fennel, diced
3 cloves garlic, minced
2 tbsp tomato paste
2 cups seafood stock
1 lb shrimp, peeled and deveined
1/2 lb scallops
1/2 cup heavy cream
1 tsp paprika
1 tsp kosher salt
Directions:
Press Sauté, cook celery and fennel in oil 4 minutes, add garlic 30 seconds.
Stir in tomato paste, then add stock, paprika, and salt.
Pressure Cook High 1 minute, then Quick Release.
Add shrimp and scallops, simmer on Sauté 2 to 3 minutes, stir in cream.
Macros (estimate per serving): 390 calories, 33 g protein, 25 g fat, 6 g net carbs.
Tip: Add seafood after pressure so it stays tender.

Lemon Garlic Butter Cod
Servings: 4
Ingredients:

1.5 lb cod, cut into large chunks
3 tbsp butter
1 tbsp extra-virgin olive oil
4 cloves garlic, minced
3/4 cup chicken broth
2 tbsp lemon juice
1 tsp kosher salt
1/2 tsp black pepper
2 tbsp capers, drained
2 tbsp chopped parsley
Directions:
Press Sauté, melt butter with olive oil, cook garlic 30 seconds.
Add broth, lemon juice, salt, pepper, and capers.
Place cod on a trivet over the liquid.
Pressure Cook High 3 minutes, then Quick Release.
Spoon sauce over fish, finish with parsley.
Macros (estimate per serving): 280 calories, 36 g protein, 13 g fat, 2 g net carbs.
Tip: Keep cod in bigger pieces so it doesn’t fall apart.

Instant Pot Shrimp and Zucchini Pasta
Servings: 4
Ingredients:

1.5 lb large shrimp, peeled and deveined
6 cups zucchini noodles
2 tbsp extra-virgin olive oil
4 cloves garlic, minced
1/2 cup chicken broth
1/4 cup sun-dried tomatoes (in oil), drained and sliced
1 tsp dried basil
1/2 tsp kosher salt
1/4 tsp black pepper
1/3 cup feta, crumbled
Directions:
Press Sauté, warm olive oil, cook garlic 30 seconds.
Add broth, sun-dried tomatoes, basil, salt, and pepper.
Add shrimp, Pressure Cook High 0 minutes, then Quick Release.
Stir in zucchini noodles on Sauté 1 to 2 minutes, top with feta.
Macros (estimate per serving): 330 calories, 38 g protein, 16 g fat, 8 g net carbs.
Tip: Add zoodles at the end so they stay crisp-tender.

Salmon with Artichokes and Olives
Servings: 4
Ingredients:

1.5 lb salmon, cut into 2-inch pieces
1 cup artichoke hearts, drained and quartered
1/2 cup kalamata olives, halved
3/4 cup chicken broth
2 tbsp lemon juice
1 tbsp extra-virgin olive oil
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
Directions:
Add broth and lemon juice to the pot, then set in a trivet.
Season salmon with oregano, salt, pepper, and olive oil.
Place salmon on trivet, scatter artichokes and olives around it.
Pressure Cook High 4 minutes, then Quick Release.
Macros (estimate per serving): 410 calories, 34 g protein, 28 g fat, 4 g net carbs.
Tip: Quick release prevents dry edges on salmon.

Steamed Fish with Capers and Lemon
Servings: 4
Ingredients:

1.5 lb cod or halibut, cut into 2-inch pieces
3/4 cup chicken broth or seafood stock
2 tbsp lemon juice
3 tbsp capers, drained
2 tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp black pepper
1 tsp dried dill or 2 tbsp fresh dill
1 cup cherry tomatoes, halved
Directions:
Add broth, lemon juice, and capers to the pot, then place a trivet inside.
Season fish with salt, pepper, and dill, set fish on trivet.
Pressure Cook High 3 minutes, then Quick Release.
Add tomatoes, drizzle olive oil, and spoon the caper broth over fish.
Macros (estimate per serving): 290 calories, 36 g protein, 14 g fat, 5 g net carbs.
Tip: Steam on a trivet so the fish stays flaky, not waterlogged.

Mediterranean keto beef, lamb, and pork Instant Pot recipes (14 hearty mains)

Tougher, collagen-rich cuts (like chuck roast, brisket, and pork shoulder) are where the Instant Pot shines. Under pressure, collagen melts into gelatin, so the meat turns fork-tender and the cooking liquid turns silky, almost like you whisked in butter. That’s why these mains feel rich even with simple ingredients.

To keep things Mediterranean and keto, build flavor with olive oil, garlic, herbs, tomato paste in small amounts, and briny add-ins like olives and capers. For sauces, skip sugar and use acidity instead (lemon zest, vinegar, a few diced tomatoes). After pressure cooking, reduce thin liquids on Sauté so the flavor concentrates without any sweetener.

Beef, lamb, and pork recipes list with ingredients, directions, and macro estimates

Mediterranean Instant Pot Shredded Beef
Servings: 6
Ingredients:

3 lb beef chuck roast
2 tbsp extra-virgin olive oil
1 1/2 tsp kosher salt
1 tsp dried oregano
1 tsp smoked paprika
4 cloves garlic, minced
1 cup beef broth
2 tbsp tomato paste
1/2 cup kalamata olives, sliced
Directions:
Press Sauté, sear roast in oil 3 minutes per side.
Add salt, oregano, paprika, garlic, broth, tomato paste, olives.
Pressure Cook High 70 minutes, Natural Release 15 minutes, then Quick Release.
Shred, then simmer 5 minutes on Sauté to thicken.
Macros (estimate per serving): 470 calories, 45 g protein, 30 g fat, 5 g net carbs.

Instant Pot Moroccan White Beans with Lamb (Lower Carb)
Servings: 6
Ingredients:

2 lb lamb shoulder, 2-inch chunks
2 tbsp extra-virgin olive oil
1 tsp kosher salt
2 tsp ras el hanout (no sugar)
3 cloves garlic, minced
1 cup beef broth
1 (14 oz) can diced tomatoes, drained well
1/2 cup canned white beans, rinsed (low-carb adjustment)
2 tbsp lemon zest (no juice)
Directions:
Press Sauté, brown lamb in oil 5 minutes.
Add salt, spices, garlic, broth, tomatoes, beans.
Pressure Cook High 35 minutes, Natural Release 10 minutes.
Stir in lemon zest, then reduce 3 minutes on Sauté.
Macros (estimate per serving): 520 calories, 42 g protein, 36 g fat, 9 g net carbs.

Greek Goddess Beef Breakfast Bowl
Servings: 4
Ingredients:

1 lb ground beef (85% lean)
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1 tsp dried oregano
1/2 tsp garlic powder
2 cups baby spinach
1/2 cup cucumber, diced
1/3 cup feta, crumbled
4 large eggs
Directions:
Press Sauté, brown beef in oil 6 minutes, season with salt, oregano, garlic powder.
Stir in spinach until wilted.
Fry eggs on Sauté (or cook separately), then bowl with beef.
Top with cucumber and feta, serve right away.
Macros (estimate per serving): 560 calories, 38 g protein, 43 g fat, 5 g net carbs.

Italian Beef Tips
Servings: 4
Ingredients:

1 1/2 lb beef stew meat
1 tbsp avocado oil
1 tsp kosher salt
1 tsp Italian seasoning
3 cloves garlic, minced
1/2 cup beef broth
1/4 cup sun-dried tomatoes (in oil), sliced
2 tbsp Parmesan, grated
Directions:
Press Sauté, brown beef in oil 6 minutes, season with salt and Italian seasoning.
Add garlic, broth, sun-dried tomatoes.
Pressure Cook High 30 minutes, Natural Release 10 minutes.
Stir in Parmesan, then simmer 3 minutes on Sauté to tighten sauce.
Macros (estimate per serving): 520 calories, 48 g protein, 33 g fat, 6 g net carbs.

Instant Pot Beef Stew with Eggplant (No Potatoes)
Servings: 6
Ingredients:

2 1/2 lb beef chuck, 1 1/2-inch cubes
2 tbsp extra-virgin olive oil
1 1/2 tsp kosher salt
1 tsp dried thyme
3 cloves garlic, minced
1 cup beef broth
2 tbsp tomato paste
1 medium eggplant, 1-inch cubes
Directions:
Press Sauté, brown beef in oil 8 minutes, season with salt and thyme.
Add garlic, broth, tomato paste, scrape browned bits.
Pressure Cook High 35 minutes, Natural Release 10 minutes.
Add eggplant, Sauté 8 to 10 minutes until tender and stew thickens.
Macros (estimate per serving): 450 calories, 42 g protein, 28 g fat, 7 g net carbs.

Keto Meatloaf (Italian Herbs)
Servings: 6
Ingredients:

2 lb ground beef
2 large eggs
1/2 cup grated Parmesan
1/3 cup almond flour
2 tsp Italian seasoning
1 1/2 tsp kosher salt
1 tsp garlic powder
1/2 cup no-sugar marinara
Directions:
Mix beef, eggs, Parmesan, almond flour, seasoning, salt, garlic powder.
Shape a foil “boat”, place on trivet, spread marinara on top.
Add 1 cup water to pot, then Pressure Cook High 25 minutes, Natural Release 10 minutes.
Rest 5 minutes, slice, and spoon extra sauce over each slice.
Macros (estimate per serving): 520 calories, 38 g protein, 38 g fat, 6 g net carbs.

Mediterranean Lamb Stew (Zucchini and Kale)
Servings: 6
Ingredients:

2 1/2 lb lamb shoulder, chunks
2 tbsp extra-virgin olive oil
1 1/2 tsp kosher salt
1 tsp ground cumin
1 tsp dried rosemary
3 cloves garlic, minced
1 cup beef broth
2 medium zucchini, half-moons
3 cups chopped kale
Directions:
Press Sauté, brown lamb in oil 6 minutes, season with salt, cumin, rosemary.
Add garlic and broth.
Pressure Cook High 40 minutes, Natural Release 10 minutes.
Stir in zucchini and kale, then Sauté 6 to 8 minutes until tender.
Macros (estimate per serving): 540 calories, 41 g protein, 39 g fat, 7 g net carbs.

Keto Beef Brisket
Servings: 6
Ingredients:

3 lb beef brisket
2 tbsp avocado oil
2 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1 tsp dried oregano
1 cup beef broth
2 tbsp tomato paste
Directions:
Press Sauté, sear brisket in oil 4 minutes per side.
Add salt, pepper, paprika, oregano, broth, tomato paste.
Pressure Cook High 85 minutes, Natural Release 20 minutes, then Quick Release.
Slice against the grain, reduce juices 5 minutes on Sauté for a savory pour-over.
Macros (estimate per serving): 520 calories, 50 g protein, 34 g fat, 4 g net carbs.

Italian Sausage Soup (Kale and Tomatoes)
Servings: 6
Ingredients:

1 1/2 lb Italian sausage (no sugar)
1 tbsp extra-virgin olive oil
1/2 cup onion, diced
3 cloves garlic, minced
4 cups chicken broth
1 (14 oz) can diced tomatoes (no sugar)
4 cups chopped kale
1/2 tsp kosher salt
Directions:
Press Sauté, brown sausage 6 minutes, add oil if needed.
Add onion and garlic, cook 2 minutes.
Add broth, tomatoes, salt, then Pressure Cook High 5 minutes, Quick Release.
Stir in kale on Sauté 3 minutes until bright and tender.
Macros (estimate per serving): 420 calories, 20 g protein, 34 g fat, 7 g net carbs.

Beef Ragu (Over Zoodles)
Servings: 6
Ingredients:

2 lb chuck roast, cut in 3-inch chunks
2 tbsp extra-virgin olive oil
1 1/2 tsp kosher salt
1 tsp dried basil
4 cloves garlic, minced
1 cup beef broth
1 (14 oz) can crushed tomatoes (no sugar)
8 cups zucchini noodles
Directions:
Press Sauté, sear beef in oil 6 minutes, season with salt and basil.
Add garlic, broth, crushed tomatoes.
Pressure Cook High 70 minutes, Natural Release 15 minutes.
Shred, reduce sauce 8 minutes on Sauté, then toss with warmed zoodles.
Macros (estimate per serving): 430 calories, 42 g protein, 26 g fat, 10 g net carbs.

Keto Pulled Pork Afelia (Greek Inspired)
Servings: 6
Ingredients:

3 lb pork shoulder
2 tbsp extra-virgin olive oil
2 tsp kosher salt
1 tsp dried oregano
1 tsp black pepper
4 cloves garlic, minced
3/4 cup chicken broth
2 tbsp red wine vinegar
Directions:
Press Sauté, brown pork in oil 4 minutes per side.
Add salt, oregano, pepper, garlic, broth, vinegar.
Pressure Cook High 70 minutes, Natural Release 15 minutes, then Quick Release.
Shred, then simmer 5 minutes on Sauté to soak up the tangy juices.
Macros (estimate per serving): 510 calories, 44 g protein, 36 g fat, 1 g net carbs.

Orange Braised Pork (Keto, No Sugar)
Servings: 6
Ingredients:

3 lb pork shoulder, cut in 3-inch chunks
2 tbsp avocado oil
2 tsp kosher salt
1 tsp dried thyme
4 cloves garlic, minced
1 cup chicken broth
2 tbsp orange zest (no juice, keto adjustment)
1 tbsp apple cider vinegar
Directions:
Press Sauté, brown pork in oil 8 minutes, season with salt and thyme.
Add garlic, broth, orange zest, vinegar.
Pressure Cook High 70 minutes, Natural Release 15 minutes.
Reduce sauce 6 minutes on Sauté, then toss pork back in to glaze.
Macros (estimate per serving): 520 calories, 43 g protein, 38 g fat, 1 g net carbs.

Instant Pot Ground Beef Lettuce Wraps (Mediterranean Spices)
Servings: 4
Ingredients:

1 1/4 lb ground beef
1 tbsp extra-virgin olive oil
1 tsp kosher salt
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 cup diced cucumber
1/3 cup tzatziki (unsweetened)
8 large romaine leaves
Directions:
Press Sauté, brown beef in oil 7 minutes, drain if needed.
Season with salt, cumin, paprika, garlic powder, cook 1 minute.
Spoon into romaine leaves.
Top with cucumber and tzatziki, then fold and eat like tacos.
Macros (estimate per serving): 510 calories, 32 g protein, 40 g fat, 5 g net carbs.

Keto Beef Tips and Mushroom Gravy
Servings: 4
Ingredients:

1 1/2 lb beef stew meat
2 tbsp avocado oil
1 tsp kosher salt
1/2 tsp black pepper
8 oz cremini mushrooms, sliced
3 cloves garlic, minced
3/4 cup beef broth
2 tbsp sour cream
Directions:
Press Sauté, brown beef in oil 6 minutes, season with salt and pepper.
Add mushrooms and garlic, cook 3 minutes.
Add broth, Pressure Cook High 30 minutes, Natural Release 10 minutes.
Stir in sour cream on Sauté, simmer 2 minutes until gravy coats a spoon.
Macros (estimate per serving): 490 calories, 48 g protein, 30 g fat, 6 g net carbs.

Mediterranean keto soups, veggies, and sides in the Instant Pot (8 easy add-ons)

A good Mediterranean keto plate feels complete when you pair your protein with a low-carb side that brings color and texture. Think of it like building a band, the chicken or fish is the lead, while soups, veggies, and creamy sides fill out the sound. The Instant Pot helps because you can pressure cook a soup while you pan-sear protein, or steam a veggie without babysitting the stove. Keep it simple: start with protein, then add one warm side (soup or veg) plus one cold, crunchy side (salad-style). You’ll stay satisfied, and you won’t miss the bread.

Soups, veggies, and sides recipes list with ingredients, directions, and macro estimates

Instant Pot Summer Soup (Zucchini, Spinach, Tomatoes)
Servings: 4
Ingredients:

1 tbsp extra-virgin olive oil
1/2 cup yellow onion, diced
3 cloves garlic, minced
4 cups zucchini, diced
1 cup cherry tomatoes, halved
3 cups chicken broth
2 cups baby spinach
1 tsp dried oregano
1 tsp kosher salt
Directions:
Press Sauté, cook onion in oil 3 minutes, then add garlic 30 seconds.
Add zucchini, tomatoes, broth, oregano, salt.
Pressure Cook High 2 minutes, then Quick Release.
Stir in spinach until wilted, adjust salt.
Macros (estimate per serving): 120 calories, 3 g protein, 7 g fat, 8 g net carbs.

No Bean Keto Chili
Servings: 6
Ingredients:

1 1/2 lb ground beef (85% lean)
1 tbsp extra-virgin olive oil
1/2 cup green bell pepper, diced
1/2 cup yellow onion, diced
3 cloves garlic, minced
2 tbsp chili powder (no sugar)
1 tsp ground cumin
1 tsp kosher salt
2 tbsp tomato paste
1 1/2 cups beef broth
Directions:
Press Sauté, brown beef in oil 6 minutes, then add pepper and onion 3 minutes.
Stir in garlic, spices, salt, tomato paste 30 seconds.
Add broth, Pressure Cook High 12 minutes, Natural Release 5 minutes, then Quick Release.
Simmer on Sauté 5 minutes to thicken.
Macros (estimate per serving): 320 calories, 22 g protein, 24 g fat, 5 g net carbs.

Instant Pot Steamed Artichokes with Mediterranean Aioli
Servings: 4
Ingredients:

2 medium artichokes
1 cup water
1 lemon, halved
1/2 cup mayonnaise (sugar-free)
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 clove garlic, finely grated
1/4 tsp kosher salt
Directions:
Trim artichokes, rub cut edges with lemon.
Add water and lemon halves to pot, place trivet, set artichokes on trivet.
Pressure Cook High (small 8 minutes, medium 10 minutes, large 12 minutes), then Quick Release.
Stir mayo, olive oil, lemon juice, garlic, salt for aioli.
Macros (estimate per serving): 260 calories, 2 g protein, 24 g fat, 8 g net carbs.

Creamy Tomato Basil Parmesan Soup
Servings: 4
Ingredients:

1 tbsp extra-virgin olive oil
1/2 cup yellow onion, diced
3 cloves garlic, minced
2 tbsp tomato paste
1 (14 oz) can crushed tomatoes (no sugar added)
2 cups chicken broth
1/2 cup heavy cream
1/2 cup Parmesan, grated
1/4 cup fresh basil, chopped
1 tsp kosher salt
Directions:
Press Sauté, cook onion in oil 3 minutes, then garlic 30 seconds.
Stir in tomato paste 30 seconds, then add tomatoes, broth, salt.
Pressure Cook High 6 minutes, Quick Release.
Stir in cream and Parmesan on Sauté 2 minutes, then add basil.
Macros (estimate per serving): 290 calories, 9 g protein, 22 g fat, 10 g net carbs.

Instant Pot Spaghetti Squash
Servings: 4
Ingredients:

1 medium spaghetti squash (about 3 lb)
1 cup water
1 tbsp extra-virgin olive oil
1/2 tsp kosher salt
2 tbsp chopped parsley
Directions:
Cut squash in half lengthwise, scoop seeds, and rub with olive oil and salt.
Add water to pot, set trivet inside, place squash halves cut-side up on trivet.
Pressure Cook High 7 minutes, then Quick Release right away.
Let cool 5 minutes, shred with a fork into strands.
Toss with parsley and serve under saucy chicken or shrimp.
Macros (estimate per serving): 95 calories, 2 g protein, 4 g fat, 9 g net carbs.

Keto Green Beans with Bacon
Servings: 4
Ingredients:

6 slices bacon, chopped
1 lb green beans, trimmed
1/2 cup chicken broth
2 cloves garlic, minced
1 tbsp extra-virgin olive oil (optional)
1/2 tsp kosher salt
1/4 tsp black pepper
Directions:
Press Sauté, cook bacon until crisp, then remove, leave drippings.
Add garlic 20 seconds, then broth and green beans, season with salt and pepper.
Pressure Cook High 1 minute, then Quick Release.
Toss with bacon, then reduce liquid 1 to 2 minutes on Sauté if needed.
Macros (estimate per serving): 210 calories, 7 g protein, 16 g fat, 6 g net carbs.

Mediterranean Egg Salad Boats (Lettuce or Cucumber)
Servings: 4
Ingredients:

6 large eggs
1/3 cup mayonnaise (sugar-free)
1 tbsp lemon juice
1 tbsp extra-virgin olive oil
2 tbsp dill, chopped
2 tbsp kalamata olives, chopped
1/2 tsp kosher salt
8 romaine leaves or 2 large cucumbers, halved and seeded
Directions:
Add 1 cup water to pot, set eggs on trivet.
Pressure Cook High 5 minutes, Natural Release 5 minutes, then Quick Release, ice bath 5 minutes.
Chop eggs, mix with mayo, lemon, olive oil, dill, olives, salt.
Spoon into lettuce leaves or cucumber boats.
Macros (estimate per serving): 260 calories, 12 g protein, 22 g fat, 2 g net carbs.

Instant Pot Artichokes
Servings: 4
Ingredients:

2 large artichokes
1 1/4 cups water
1 tbsp lemon juice
1 tsp kosher salt
2 tbsp extra-virgin olive oil
Directions:
Trim stem, snip sharp leaf tips, and spread leaves slightly.
Add water, lemon juice, and salt to pot, set trivet, place artichokes on trivet.
Pressure Cook High (small 8 minutes, medium 10 minutes, large 12 to 14 minutes), then Quick Release.
Rest 3 minutes, then pull leaves and scrape tender flesh.
Drizzle with olive oil before serving.
Macros (estimate per serving): 110 calories, 3 g protein, 7 g fat, 8 g net carbs.

Enjoy!

These Instant Pot Mediterranean keto hybrid recipes make weeknight eating feel lighter without sacrificing comfort. You get bright flavors from olive oil, lemon, garlic, and herbs, plus filling protein and low-carb vegetables that cook fast and stay satisfying.

Keep your plan simple, pick 1 chicken, 1 seafood, and 1 soup or side for the week. Then reuse the same toppings across meals, lemon, herbs, olives, and feta turn leftovers into something new.

For quick meal prep, shop once, then chop onions, garlic, and a few veggies. Next, mix a small spice blend (oregano, paprika, salt, pepper), make a batch of cauliflower rice, and portion proteins into cook-ready bags. Finally, store toppings separately, then pack leftovers in single-serve containers so lunch is handled.

As you cook, taste and adjust salt at the end, especially if you use olives, capers, or broth. Also, watch higher-carb add-ins like tomatoes, yogurt, and beans, and track net carbs if you need tighter numbers. Above all, focus on protein-first portions that keep you full.

Save this post, then try one Instant Pot recipe tonight.