The Best Mediterranean Instant Pot Recipes: High-Protein/Low-Carb/Sugar Free

Busy nights call for dinners that taste slow-made, even when they’re done in the Instant Pot. The Best Mediterranean Instant Pot Recipes: High-Protein/Low-Carb/Sugar Free brings you fresh herbs, vegetables, lean proteins, and olive oil used with care for keto and diabetes-friendly meals that feel complete without the extra carbs.

If you’re trying to keep carbs low, protein high, and sugar out of the mix, this round-up makes it easy. You’ll find tender chicken, lamb, beef, seafood, vegetarian meals, and cozy soups, all made in the Instant Pot for quick prep and easy cleanup.

Every recipe is sugar-free, and many stay under 10g net carbs per serving while offering 25g or more of protein. Keep scrolling for full ingredients, simple directions, and macro details you can trust.

Flavorful Chicken and Poultry Recipes Bursting with Lean Protein

Chicken and poultry fit Mediterranean cooking beautifully. They soak up lemon, garlic, olive oil, herbs, and spices, then come out tender and full of flavor in the Instant Pot. These recipes keep the carbs low, the protein high, and the prep simple enough for weeknights.

Lemon Garlic Mediterranean Chicken Thighs

Bright lemon and garlic give these chicken thighs a clean, savory finish. They work well with zucchini, spinach, or cauliflower rice.

• 2 pounds bone-in, skin-on chicken thighs
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1 lemon, sliced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 cup chicken broth

Place the chicken in the Instant Pot and season it well. Add the garlic, lemon, oregano, and broth, then cook on high pressure for 10 minutes and let the pressure release naturally for 5 minutes before finishing with a quick release.

Macros per serving: about 320 calories, 32g protein, 3g net carbs, 19g fat

Greek Chicken with Olives and Artichokes

This one has bold briny flavor from olives and artichokes. It tastes rich, but the ingredients stay light and clean.

• 2 pounds boneless skinless chicken breasts
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup quartered artichoke hearts
• 1/2 cup kalamata olives
• 1 teaspoon dried oregano
• 1 teaspoon lemon zest
• 3/4 cup chicken broth

Sear the chicken if you want extra color, then add the remaining ingredients. Pressure cook for 8 minutes, then shred or slice the chicken before serving.

Macros per serving: about 290 calories, 34g protein, 4g net carbs, 15g fat

Mediterranean Chicken Soup with Herbs

This soup is cozy, light, and full of lean protein. Fresh herbs make it taste brighter than a standard chicken soup.

• 1 1/2 pounds boneless skinless chicken breasts
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 6 cups chicken broth
• 1 teaspoon dried thyme
• 1 bay leaf
• 2 cups baby spinach

Cook the onion, celery, and garlic in olive oil for a few minutes. Add the chicken, broth, thyme, and bay leaf, then pressure cook for 10 minutes before shredding the chicken and stirring in the spinach.

Macros per serving: about 220 calories, 28g protein, 5g net carbs, 9g fat

Shawarma-Spiced Chicken Bowls

Warm spices give this chicken a bold, satisfying flavor. Serve it over cauliflower rice for a low-carb dinner that still feels filling.

• 2 pounds boneless skinless chicken thighs
• 1 tablespoon olive oil
• 2 teaspoons paprika
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon salt
• 1/2 cup chicken broth

Rub the chicken with the spices, then add it to the pot with the broth. Cook on high pressure for 10 minutes, then slice and serve with cucumber and tahini if you like.

Macros per serving: about 315 calories, 30g protein, 2g net carbs, 20g fat

Tomato Basil Chicken with Zucchini

Tomatoes, basil, and zucchini give this dish a fresh, summer feel. It’s a smart choice when you want a lighter sauce without much effort.

• 2 pounds boneless skinless chicken breasts
• 1 tablespoon olive oil
• 1 cup crushed tomatoes, no sugar added
• 2 zucchini, sliced
• 3 garlic cloves, minced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 cup chicken broth

Add everything to the Instant Pot in one layer. Pressure cook for 8 minutes, then spoon the sauce over the chicken before serving.

Macros per serving: about 260 calories, 33g protein, 6g net carbs, 11g fat

Chicken Cacciatore, Mediterranean Style

This version keeps the classic bold tomato flavor and adds peppers, herbs, and olives. It feels hearty without piling on carbs.

• 2 pounds chicken thighs
• 1 tablespoon olive oil
• 1 bell pepper, sliced
• 1 small onion, sliced
• 3 garlic cloves, minced
• 1 cup crushed tomatoes
• 1/2 cup sliced olives
• 1 teaspoon dried oregano

Layer the vegetables in the pot, then add the chicken and tomatoes. Cook for 11 minutes on high pressure, then serve with the sauce spooned over the top.

Macros per serving: about 310 calories, 29g protein, 7g net carbs, 18g fat

Lemon Rosemary Chicken Breast with Cauliflower

This meal is simple, clean, and fast. Rosemary and lemon keep the flavor sharp, while cauliflower absorbs the sauce well.

• 2 pounds boneless skinless chicken breasts
• 2 cups cauliflower florets
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 lemon, juiced
• 1 teaspoon dried rosemary
• 1/2 teaspoon salt
• 1/2 cup chicken broth

Place the cauliflower in the pot first, then add the chicken and seasonings. Pressure cook for 8 minutes and let the juices settle before serving.

Macros per serving: about 275 calories, 35g protein, 5g net carbs, 12g fat

Mediterranean Chicken with Feta and Spinach

Feta melts into the broth and adds a creamy, salty finish. Spinach keeps the dish fresh and easy to serve in one bowl.

• 2 pounds boneless skinless chicken thighs
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 4 cups baby spinach
• 1/2 cup crumbled feta
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/2 cup chicken broth

Cook the chicken with garlic, oregano, and broth until tender. Stir in the spinach at the end, then top with feta just before serving.

Macros per serving: about 330 calories, 31g protein, 3g net carbs, 21g fat

Garlic Herb Chicken Drumsticks

Drumsticks stay juicy in the Instant Pot and take on a strong herb flavor. They’re a good pick for a budget-friendly dinner.

• 8 chicken drumsticks
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/2 teaspoon paprika
• 3/4 cup chicken broth

Season the drumsticks well, then brown them if you want more flavor. Add broth and pressure cook for 12 minutes before finishing under the broiler if you like crisp skin.

Macros per serving: about 300 calories, 28g protein, 2g net carbs, 19g fat

Chicken Pesto with Green Beans

Pesto brings a rich basil flavor that pairs well with chicken and green beans. The result feels fresh and filling at the same time.

• 2 pounds boneless skinless chicken breasts
• 1 cup green beans, trimmed
• 1/4 cup pesto, sugar-free if needed
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1/2 cup chicken broth
• 1/4 teaspoon salt

Add the chicken, broth, garlic, and beans to the pot. Pressure cook for 8 minutes, then stir in the pesto after cooking so the flavor stays bright.

Macros per serving: about 290 calories, 34g protein, 4g net carbs, 14g fat

Mediterranean Turkey Meatballs in Tomato Sauce

Turkey meatballs give you a lean protein option with plenty of flavor. The tomato sauce keeps the dish simple and family-friendly.

• 1 1/2 pounds ground turkey
• 1 egg
• 1/4 cup almond flour
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1 cup marinara sauce, no sugar added
• 1/2 cup chicken broth

Mix and shape the meatballs, then place them in the sauce and broth. Cook on high pressure for 8 minutes, then let them rest in the sauce before serving.

Macros per serving: about 280 calories, 30g protein, 5g net carbs, 15g fat

Greek Chicken and Cauliflower Rice

This is a full meal in one pot with a classic Greek flavor profile. Cauliflower rice keeps the carbs low and soaks up the broth well.

• 2 pounds boneless skinless chicken thighs
• 3 cups cauliflower rice
• 1/2 cup diced tomatoes
• 1/4 cup kalamata olives, sliced
• 2 garlic cloves, minced
• 1 teaspoon oregano
• 1 teaspoon lemon juice
• 3/4 cup chicken broth

Add the chicken and broth first, then top with cauliflower rice and the other ingredients. Cook for 10 minutes and fluff gently before serving.

Macros per serving: about 295 calories, 29g protein, 6g net carbs, 16g fat

Chicken with Roasted Red Peppers and Mushrooms

Roasted red peppers bring sweetness, while mushrooms add a meaty bite. This recipe has a rich taste without extra starch.

• 2 pounds boneless skinless chicken breasts
• 1 tablespoon olive oil
• 1 cup sliced mushrooms
• 1/2 cup roasted red peppers, sliced
• 3 garlic cloves, minced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 cup chicken broth

Layer the mushrooms and peppers under the chicken. Pressure cook for 8 minutes, then spoon the sauce over each serving.

Macros per serving: about 255 calories, 33g protein, 5g net carbs, 10g fat

Chicken Souvlaki Bowls

This recipe gives you bright lemon, oregano, and garlic in every bite. It’s simple enough for meal prep and easy to pair with salad.

• 2 pounds chicken breast, cut into chunks
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons lemon juice
• 1 teaspoon oregano
• 1/2 teaspoon salt
• 1/2 cup chicken broth
• 1 cucumber, chopped for serving

Add the chicken, olive oil, garlic, lemon juice, oregano, salt, and broth to the pot. Cook for 7 minutes, then serve with cucumber and any low-carb toppings you like.

Macros per serving: about 265 calories, 35g protein, 3g net carbs, 12g fat

Mediterranean Chicken and Eggplant Stew

Eggplant softens into the broth and gives this stew a rich texture. The chicken stays tender, and the spices keep each spoonful interesting.

• 2 pounds boneless skinless chicken thighs
• 1 medium eggplant, cubed
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon oregano
• 3/4 cup chicken broth

Cook the garlic and eggplant briefly in olive oil, then add the chicken, tomatoes, spices, and broth. Pressure cook for 10 minutes and let the stew rest before serving.

Macros per serving: about 305 calories, 30g protein, 7g net carbs, 17g fat

These chicken and poultry recipes make it easy to keep dinner high in protein and low in carbs. Use one for tonight, then rotate a few more during the week for meals that stay fresh without extra work.

Tender Lamb Recipes Infused with Aromatic Spices

Lamb brings bold flavor to the Instant Pot, and Mediterranean spices fit it naturally. Garlic, cumin, oregano, cinnamon, coriander, and rosemary all work well with lamb’s rich taste, while pressure cooking keeps the meat tender without long simmer times.

These recipes stay low in carbs and high in protein, so they fit neatly into a keto-friendly meal plan. You can serve them with cauliflower rice, zucchini, roasted eggplant, or a simple salad for a full dinner that feels satisfying.

Greek Lemon Oregano Lamb

Bright lemon and oregano give this lamb a fresh, classic Greek taste.

• 2 pounds lamb shoulder, cut into chunks
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 3/4 cup beef broth

Season the lamb, then sear it in olive oil if you want extra depth. Add the garlic, lemon juice, oregano, and broth, then pressure cook for 35 minutes and let the pressure release naturally for 10 minutes.

Macros per serving: about 360 calories, 32g protein, 2g net carbs, 24g fat

Shawarma-Spiced Lamb Bowls

Warm shawarma spices make this dish rich, fragrant, and filling.

• 2 pounds lamb leg, sliced into strips
• 1 tablespoon olive oil
• 2 teaspoons cumin
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon cinnamon
• 3/4 cup beef broth

Rub the lamb with the spices, then place it in the pot with broth. Cook on high pressure for 30 minutes, then slice or shred and serve with cucumber and tahini.

Macros per serving: about 380 calories, 33g protein, 3g net carbs, 25g fat

Cumin Lamb Stew with Tomatoes

This stew has a deep, savory flavor that gets even better after resting.

• 2 pounds lamb stew meat
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 cup diced tomatoes, no sugar added
• 1 cup beef broth

Cook the onion and garlic briefly, then add the lamb, spices, tomatoes, and broth. Pressure cook for 40 minutes and let it sit for 10 minutes before serving.

Macros per serving: about 340 calories, 31g protein, 5g net carbs, 21g fat

Rosemary Garlic Lamb Chops

These lamb chops taste elegant but take very little effort.

• 8 lamb chops
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 cup beef broth

Season the chops and sear them for color. Add broth and rosemary, then pressure cook for 8 minutes and finish under the broiler if you want a browned edge.

Macros per serving: about 390 calories, 30g protein, 1g net carbs, 28g fat

Lamb and Eggplant Stew

Eggplant softens into the sauce and gives the stew a smooth, rich texture.

• 2 pounds lamb shoulder, cubed
• 1 medium eggplant, cubed
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 cup crushed tomatoes
• 3/4 cup beef broth

Layer the eggplant under the lamb, then add the garlic, spices, tomatoes, and broth. Pressure cook for 35 minutes and stir gently before serving.

Macros per serving: about 330 calories, 30g protein, 7g net carbs, 20g fat

Mediterranean Lamb Meatballs

These meatballs are tender, herby, and easy to serve with salad or zucchini noodles.

• 1 1/2 pounds ground lamb
• 1 egg
• 1/4 cup almond flour
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1 cup marinara sauce, no sugar added
• 1/2 cup water

Mix and shape the meatballs, then place them in the sauce and water. Pressure cook for 8 minutes and let them rest in the sauce before serving.

Macros per serving: about 370 calories, 28g protein, 4g net carbs, 27g fat

Lamb Shank with Tomatoes and Herbs

Lamb shanks turn very tender in the Instant Pot, and the sauce gets full-bodied fast.

• 2 lamb shanks
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 cup diced tomatoes
• 1 cup beef broth

Sear the shanks first, then add the garlic, herbs, tomatoes, and broth. Pressure cook for 45 minutes and let the pressure release naturally for 15 minutes.

Macros per serving: about 410 calories, 34g protein, 4g net carbs, 28g fat

Lamb with Spinach and Feta

Spinach and feta lighten the rich lamb flavor without adding many carbs.

• 2 pounds lamb stew meat
• 1 tablespoon olive oil
• 4 cups baby spinach
• 1/2 cup crumbled feta
• 3 garlic cloves, minced
• 1 teaspoon oregano
• 3/4 cup beef broth
• 1 tablespoon lemon juice

Cook the lamb with garlic, oregano, and broth until tender. Stir in spinach and lemon juice at the end, then top with feta before serving.

Macros per serving: about 345 calories, 31g protein, 3g net carbs, 23g fat

Cinnamon Coriander Lamb

A little cinnamon adds warmth, while coriander keeps the flavor balanced.

• 2 pounds lamb shoulder, cubed
• 1 tablespoon olive oil
• 1 teaspoon ground coriander
• 1/2 teaspoon cinnamon
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 3/4 cup beef broth
• 1/2 cup diced tomatoes

Rub the lamb with the spices, then add broth and tomatoes. Pressure cook for 38 minutes and let the lamb rest before serving.

Macros per serving: about 355 calories, 32g protein, 5g net carbs, 22g fat

Lamb and Zucchini Tomato Stew

Zucchini keeps this stew light while still making it hearty.

• 2 pounds lamb stew meat
• 2 zucchini, sliced
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon oregano
• 1 cup crushed tomatoes
• 3/4 cup beef broth

Add the lamb, garlic, tomatoes, and broth first. Pressure cook for 35 minutes, then stir in the zucchini and let it sit for 5 minutes.

Macros per serving: about 320 calories, 30g protein, 6g net carbs, 19g fat

Harissa Lamb with Peppers

Harissa gives this dish heat, color, and a bold finish.

• 2 pounds lamb shoulder, cut into chunks
• 1 tablespoon olive oil
• 2 tablespoons harissa paste, sugar-free if needed
• 1 bell pepper, sliced
• 3 garlic cloves, minced
• 1 cup diced tomatoes
• 3/4 cup beef broth

Mix the lamb with harissa, then add the pepper, garlic, tomatoes, and broth. Pressure cook for 40 minutes and serve with cauliflower rice.

Macros per serving: about 360 calories, 31g protein, 6g net carbs, 23g fat

Lamb Curry with Cauliflower

This curry keeps the spice warm and the carbs low.

• 2 pounds lamb stew meat
• 1 tablespoon olive oil
• 1 tablespoon curry powder
• 1 teaspoon garlic powder
• 1 teaspoon ginger
• 1 cup cauliflower florets
• 3/4 cup beef broth
• 1/2 cup coconut milk, unsweetened

Add the lamb, spices, broth, and coconut milk to the pot. Cook for 35 minutes, then stir in cauliflower and let it soften for a few minutes before serving.

Macros per serving: about 390 calories, 29g protein, 7g net carbs, 27g fat

Garlic Herb Lamb Roast

This recipe is simple, savory, and great for leftovers.

• 2 pounds boneless lamb roast
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 3/4 cup beef broth

Rub the roast with garlic, rosemary, thyme, and salt. Add broth to the pot and pressure cook for 50 minutes, then slice after a short rest.

Macros per serving: about 370 calories, 33g protein, 1g net carbs, 25g fat

Lamb and Olive Braise

Olives add a briny bite that pairs well with rich lamb.

• 2 pounds lamb shoulder, cubed
• 1 tablespoon olive oil
• 1/2 cup kalamata olives
• 3 garlic cloves, minced
• 1 teaspoon oregano
• 1 cup diced tomatoes
• 3/4 cup beef broth

Sear the lamb, then add the garlic, olives, oregano, tomatoes, and broth. Pressure cook for 38 minutes and spoon the sauce over each serving.

Macros per serving: about 350 calories, 30g protein, 4g net carbs, 23g fat

Moroccan-Style Lamb with Spices

Cumin, cinnamon, and paprika give this dish a warm Moroccan feel.

• 2 pounds lamb stew meat
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cinnamon
• 1/2 teaspoon salt
• 1 cup beef broth
• 1/2 cup diced tomatoes

Coat the lamb with the spices, then add broth and tomatoes. Pressure cook for 40 minutes and let the sauce settle before serving.

Macros per serving: about 345 calories, 31g protein, 5g net carbs, 21g fat

Lamb with Artichokes and Herbs

Artichokes add a soft, tangy bite that works well with lamb.

• 2 pounds lamb shoulder, cubed
• 1 tablespoon olive oil
• 1 cup artichoke hearts, quartered
• 3 garlic cloves, minced
• 1 teaspoon oregano
• 1 teaspoon thyme
• 3/4 cup beef broth
• 1 tablespoon lemon juice

Add the lamb, garlic, herbs, broth, and artichokes to the pot. Cook for 35 minutes, then finish with lemon juice.

Macros per serving: about 330 calories, 29g protein, 4g net carbs, 22g fat

Spiced Lamb and Mushroom Sauce

Mushrooms add a rich, meaty layer and soak up the broth well.

• 2 pounds lamb stew meat
• 1 tablespoon olive oil
• 2 cups sliced mushrooms
• 3 garlic cloves, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 3/4 cup beef broth

Brown the lamb if you can, then add mushrooms, garlic, spices, and broth. Pressure cook for 38 minutes and serve over mashed cauliflower.

Macros per serving: about 325 calories, 30g protein, 4g net carbs, 20g fat

Lamb Soup with Greens

This soup is light, warming, and packed with protein.

• 2 pounds lamb stew meat
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 6 cups beef broth
• 2 cups chopped kale
• 1 teaspoon oregano
• 1 tablespoon lemon juice

Cook the onion and garlic first, then add the lamb, broth, and oregano. Pressure cook for 40 minutes, stir in the kale, and finish with lemon juice.

Macros per serving: about 290 calories, 28g protein, 4g net carbs, 18g fat

Mediterranean Lamb with Roasted Red Peppers

Roasted red peppers bring a sweet note that balances the lamb nicely.

• 2 pounds lamb shoulder, cubed
• 1 tablespoon olive oil
• 1 cup roasted red peppers, sliced
• 3 garlic cloves, minced
• 1 teaspoon oregano
• 1 teaspoon paprika
• 3/4 cup beef broth

Combine the lamb, peppers, garlic, oregano, paprika, and broth in the pot. Pressure cook for 38 minutes, then serve with a spoonful of the sauce over the top.

Macros per serving: about 340 calories, 30g protein, 5g net carbs, 22g fat

These lamb recipes give you plenty of ways to keep dinner bold and satisfying without extra carbs. Pick a spice profile you like, then rotate the dishes through the week for easy high-protein meals that don’t taste repetitive.

Hearty Beef Recipes That Stay Low-Carb and Satisfying

Beef brings real staying power to low-carb Mediterranean cooking. It cooks up rich and filling, and the Instant Pot keeps it tender without a long simmer on the stove.

These recipes lean on olive oil, garlic, tomatoes, herbs, olives, and warm spices for big flavor. Serve them with cauliflower rice, sautéed greens, or roasted vegetables, and dinner feels complete without piling on carbs.

Greek Beef Stew with Tomatoes and Oregano

This stew has a deep, savory base with a clean Greek finish. The tomatoes, garlic, and oregano make every bite taste slow-cooked.

• 2 pounds beef chuck, cut into 1 1/2-inch cubes
• 1 tablespoon olive oil
• 1 small onion, diced
• 4 garlic cloves, minced
• 1 cup diced tomatoes, no sugar added
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup beef broth

1. Set the Instant Pot to sauté mode and warm the olive oil.
2. Brown the beef on all sides, then add the onion and garlic.
3. Stir in the tomatoes, oregano, salt, pepper, and broth.
4. Lock the lid and pressure cook for 35 minutes.
5. Let the pressure release naturally for 10 minutes, then serve hot.

Macros per serving: about 360 calories, 31g protein, 5g net carbs, 23g fat

Shawarma-Spiced Beef Bowls

Warm spices give this beef a bold, street-food feel. It works well with cucumbers, tahini, and cauliflower rice.

• 2 pounds beef sirloin, sliced thin
• 1 tablespoon olive oil
• 2 teaspoons cumin
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon cinnamon
• 3/4 cup beef broth

1. Toss the beef with cumin, paprika, garlic powder, turmeric, and cinnamon.
2. Add the olive oil and broth to the pot.
3. Place the beef in the Instant Pot and seal the lid.
4. Pressure cook for 10 minutes, then let it rest for 5 minutes.
5. Slice if needed and serve in bowls with low-carb toppings.

Macros per serving: about 340 calories, 33g protein, 3g net carbs, 20g fat

Mediterranean Beef Meatballs in Tomato Sauce

These meatballs are juicy, simple, and easy to reheat. The tomato sauce keeps them soft and full of flavor.

• 1 1/2 pounds ground beef
• 1 egg
• 1/4 cup almond flour
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1 cup marinara sauce, no sugar added
• 1/2 cup water

1. Mix the beef, egg, almond flour, garlic, oregano, and salt.
2. Shape into meatballs and set them in the Instant Pot.
3. Pour the marinara and water over the top.
4. Pressure cook for 8 minutes, then let the meatballs sit in the sauce for 5 minutes.
5. Serve with zucchini noodles or sautéed spinach.

Macros per serving: about 310 calories, 28g protein, 4g net carbs, 19g fat

Beef and Eggplant Skillet-Style Stew

Eggplant softens into the sauce and gives this dish a rich, almost silky texture. It feels hearty without needing potatoes or pasta.

• 2 pounds beef stew meat
• 1 medium eggplant, cubed
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup crushed tomatoes
• 1 teaspoon cumin
• 1 teaspoon oregano
• 3/4 cup beef broth

1. Use sauté mode to warm the olive oil and brown the beef.
2. Add the garlic and eggplant, then cook for 2 minutes.
3. Stir in the tomatoes, cumin, oregano, and broth.
4. Lock the lid and pressure cook for 38 minutes.
5. Let the stew rest before serving so the sauce thickens a bit.

Macros per serving: about 330 calories, 30g protein, 6g net carbs, 20g fat

Garlic Rosemary Beef Roast

This roast keeps the ingredient list short and the flavor strong. Garlic and rosemary do all the heavy lifting here.

• 2 1/2 pounds beef chuck roast
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup beef broth

1. Rub the roast with garlic, rosemary, salt, and pepper.
2. Brown the roast on sauté mode if you have time.
3. Add the broth to the pot and place the roast inside.
4. Pressure cook for 55 minutes.
5. Let the pressure release naturally for 15 minutes, then slice or shred.

Macros per serving: about 390 calories, 35g protein, 1g net carbs, 26g fat

Beef with Olives and Roasted Red Peppers

Briny olives and sweet peppers balance the richness of the beef. The result tastes bright and full.

• 2 pounds beef chuck, cut into chunks
• 1 tablespoon olive oil
• 1 cup roasted red peppers, sliced
• 1/2 cup kalamata olives
• 3 garlic cloves, minced
• 1 teaspoon oregano
• 1 cup beef broth

1. Brown the beef in olive oil.
2. Add the garlic, roasted red peppers, olives, oregano, and broth.
3. Seal the lid and pressure cook for 35 minutes.
4. Let the pressure drop naturally for 10 minutes.
5. Spoon the sauce over each serving.

Macros per serving: about 345 calories, 31g protein, 4g net carbs, 22g fat

Beef Kofta with Herbs

These kofta-style patties are well seasoned and easy to portion. They taste great with cucumber salad or tahini sauce.

• 1 1/2 pounds ground beef
• 1 egg
• 2 tablespoons chopped parsley
• 2 garlic cloves, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/2 cup beef broth

1. Combine the beef, egg, parsley, garlic, cumin, paprika, and salt.
2. Shape the mixture into small oval patties.
3. Add broth to the Instant Pot and place the kofta on the trivet or in the liquid.
4. Pressure cook for 8 minutes.
5. Serve warm with a squeeze of lemon if you like.

Macros per serving: about 300 calories, 27g protein, 2g net carbs, 20g fat

Beef and Zucchini Tomato Braise

Zucchini keeps this braise light while still making it filling. It soaks up the tomato broth beautifully.

• 2 pounds beef stew meat
• 2 zucchini, sliced
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup diced tomatoes
• 1 teaspoon oregano
• 3/4 cup beef broth

1. Brown the beef in olive oil.
2. Add the garlic, tomatoes, oregano, and broth.
3. Pressure cook for 35 minutes.
4. Stir in the zucchini after cooking.
5. Let it sit for 5 minutes before serving.

Macros per serving: about 320 calories, 29g protein, 6g net carbs, 19g fat

Beef Soup with Spinach and Herbs

This soup is light, warm, and very filling. Spinach gives it color and a fresh finish.

• 2 pounds beef stew meat
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 6 cups beef broth
• 2 cups baby spinach
• 1 teaspoon thyme
• 1 tablespoon lemon juice

1. Sauté the onion and garlic in olive oil.
2. Add the beef, broth, and thyme.
3. Pressure cook for 40 minutes.
4. Stir in the spinach and lemon juice after cooking.
5. Serve hot with extra herbs on top.

Macros per serving: about 280 calories, 28g protein, 4g net carbs, 16g fat

Beef with Mushrooms and Thyme

Mushrooms add a meaty bite and soak up the broth well. This one tastes rich without needing cream.

• 2 pounds beef chuck, cubed
• 2 cups sliced mushrooms
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 cup beef broth
• 1/2 teaspoon salt

1. Brown the beef in olive oil.
2. Add the mushrooms, garlic, thyme, salt, and broth.
3. Seal the lid and pressure cook for 38 minutes.
4. Let the steam release naturally for 10 minutes.
5. Serve with cauliflower mash or roasted broccoli.

Macros per serving: about 325 calories, 30g protein, 4g net carbs, 20g fat

Moroccan Beef with Warm Spices

Cumin, paprika, and cinnamon give this beef a cozy, layered flavor. It pairs well with cauliflower couscous.

• 2 pounds beef stew meat
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cinnamon
• 1 cup diced tomatoes
• 3/4 cup beef broth

1. Coat the beef with cumin, paprika, and cinnamon.
2. Brown it in olive oil if you want more flavor.
3. Add the tomatoes and broth.
4. Pressure cook for 40 minutes.
5. Let it rest before serving so the sauce thickens slightly.

Macros per serving: about 350 calories, 30g protein, 5g net carbs, 22g fat

Beef and Artichoke Hearts

Artichokes bring a tangy bite that cuts through the richness of the beef. The flavor feels balanced and bright.

• 2 pounds beef chuck, cubed
• 1 cup artichoke hearts, quartered
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon oregano
• 3/4 cup beef broth
• 1 tablespoon lemon juice

1. Brown the beef in olive oil.
2. Add the garlic, artichokes, oregano, and broth.
3. Pressure cook for 35 minutes.
4. Stir in the lemon juice after cooking.
5. Serve with sautéed greens or cauliflower rice.

Macros per serving: about 315 calories, 29g protein, 4g net carbs, 19g fat

Beef Ragout with Tomatoes and Basil

This ragout tastes simple but comforting. Basil keeps the tomato sauce fresh and light.

• 2 pounds beef stew meat
• 1 tablespoon olive oil
• 1 cup crushed tomatoes, no sugar added
• 3 garlic cloves, minced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 3/4 cup beef broth

1. Brown the beef in olive oil.
2. Add the garlic, tomatoes, basil, oregano, and broth.
3. Seal the lid and pressure cook for 36 minutes.
4. Let the pressure release naturally for 10 minutes.
5. Serve over zucchini noodles or mashed cauliflower.

Macros per serving: about 335 calories, 31g protein, 5g net carbs, 21g fat

Beef and Cabbage with Olive Oil and Garlic

Cabbage softens in the broth and gives this dish real bulk. It keeps the plate full without adding many carbs.

• 2 pounds beef stew meat
• 4 cups chopped cabbage
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 teaspoon salt
• 1 teaspoon oregano
• 1 cup beef broth

1. Brown the beef in olive oil.
2. Add the garlic, salt, oregano, broth, and cabbage.
3. Pressure cook for 32 minutes.
4. Let the pressure release naturally for 10 minutes.
5. Stir well before serving so the cabbage mixes into the sauce.

Macros per serving: about 290 calories, 28g protein, 5g net carbs, 17g fat

Mediterranean Beef and Cauliflower Stew

Cauliflower makes this stew feel hearty without extra starch. It absorbs the broth and holds its shape well.

• 2 pounds beef stew meat
• 3 cups cauliflower florets
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup diced tomatoes
• 1 teaspoon oregano
• 3/4 cup beef broth

1. Brown the beef in olive oil.
2. Add the garlic, tomatoes, oregano, and broth.
3. Pressure cook for 35 minutes.
4. Stir in the cauliflower and let it soften for a few minutes.
5. Serve once the vegetables are tender and the broth tastes rich.

Macros per serving: about 300 calories, 29g protein, 6g net carbs, 18g fat

These beef recipes give you plenty of low-carb options with real substance. Pick one for a busy night, then keep a few in rotation for easy dinners that stay satisfying without extra carbs.

Fresh Seafood and Fish Dishes Loaded with Omega-3s

Seafood fits this style of cooking beautifully. It cooks fast, tastes clean, and brings plenty of protein with very little carbohydrate.

These Instant Pot seafood recipes lean on garlic, lemon, olives, tomatoes, herbs, and olive oil for a Mediterranean finish. They also keep dinner light without feeling skimpy, which makes them a smart choice for low-carb meals.

Lemon Garlic Salmon with Asparagus

Salmon brings rich flavor and plenty of omega-3s. Asparagus cooks right beside it, so you get a full meal with very little fuss.

• 2 salmon fillets, about 6 ounces each
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 lemon, sliced
• 1 teaspoon dried dill
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup water
• 1 bunch asparagus, trimmed

1. Add the water to the Instant Pot and place the trivet inside.
2. Set the salmon on a foil sling or steam-safe dish with the asparagus.
3. Drizzle with olive oil, garlic, dill, salt, and pepper, then top with lemon slices.
4. Pressure cook on high for 2 minutes, then quick release right away.
5. Serve with the pan juices spooned over the top.

Macros per serving: about 310 calories, 34g protein, 3g net carbs, 18g fat

Garlic Shrimp with Olives and Tomatoes

This shrimp dish tastes bright and briny, with a sauce that feels simple but bold. It works well over cauliflower rice or zucchini noodles.

• 1 1/2 pounds raw shrimp, peeled and deveined
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 cup diced tomatoes, no sugar added
• 1/2 cup kalamata olives, sliced
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• 1/2 cup chicken broth
• 1 tablespoon lemon juice

1. Set the Instant Pot to sauté and warm the olive oil.
2. Add the garlic and cook for 30 seconds.
3. Stir in the tomatoes, olives, oregano, red pepper flakes, and broth.
4. Add the shrimp and seal the lid.
5. Pressure cook for 1 minute, then quick release and finish with lemon juice.

Macros per serving: about 240 calories, 30g protein, 5g net carbs, 11g fat

Mediterranean Cod Stew

Cod stays tender in the Instant Pot, and the tomato broth gives it a cozy, old-world feel. It tastes even better after the flavors sit for a few minutes.

• 2 pounds cod fillets, cut into large pieces
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 cup crushed tomatoes, no sugar added
• 1/2 cup sliced olives
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 3/4 cup fish broth or chicken broth

1. Use sauté mode to cook the onion in olive oil until soft.
2. Add the garlic, tomatoes, olives, oregano, salt, and broth.
3. Gently lay the cod pieces on top.
4. Seal the lid and pressure cook for 2 minutes.
5. Quick release, then serve with herbs and a squeeze of lemon.

Macros per serving: about 260 calories, 32g protein, 6g net carbs, 11g fat

Tuna and White Bean Style Salad Bowl, Keto-Friendly

This version skips the beans and keeps the bowl low in carbs. Tuna, celery, and herbs make it fresh and filling.

• 2 cans tuna in olive oil, drained
• 2 hard-boiled eggs, chopped
• 1 celery stalk, diced
• 2 tablespoons mayonnaise, sugar-free
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried parsley
• 1/4 teaspoon salt
• 2 cups mixed greens

1. Add the tuna, eggs, celery, mayonnaise, olive oil, lemon juice, parsley, and salt to a bowl.
2. Stir until the mixture is evenly coated.
3. Spoon over mixed greens.
4. Chill for 10 minutes if you want a colder, firmer texture.
5. Serve with cucumber slices or olives on the side.

Macros per serving: about 290 calories, 28g protein, 2g net carbs, 18g fat

Garlic Butter Mussels with Herbs

Mussels cook fast and soak up flavor beautifully. The broth tastes rich, but the dish stays light and clean.

• 2 pounds mussels, cleaned and debearded
• 2 tablespoons butter
• 4 garlic cloves, minced
• 1/2 cup diced tomatoes
• 1/2 cup dry white wine or broth
• 1 teaspoon dried parsley
• 1 teaspoon dried oregano
• 1 tablespoon lemon juice

1. Set the Instant Pot to sauté and melt the butter.
2. Add the garlic, tomatoes, parsley, oregano, and wine or broth.
3. Add the mussels and close the lid.
4. Pressure cook for 1 minute, then quick release.
5. Discard any unopened mussels and finish with lemon juice.

Macros per serving: about 255 calories, 29g protein, 4g net carbs, 11g fat

Salmon with Artichokes and Spinach

This recipe feels creamy and satisfying without using heavy sauce. Artichokes and spinach give the salmon a fresh Mediterranean edge.

• 4 salmon fillets, about 5 ounces each
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup artichoke hearts, quartered
• 4 cups baby spinach
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 cup chicken broth

1. Add the broth to the Instant Pot and place the trivet inside.
2. Set the salmon on a foil sling with garlic, artichokes, oregano, and salt.
3. Pressure cook for 2 minutes, then quick release.
4. Stir the spinach into the hot liquid until wilted.
5. Serve the salmon over the spinach with a little olive oil.

Macros per serving: about 320 calories, 35g protein, 4g net carbs, 18g fat

Lemon Herb Shrimp and Zucchini

Zucchini keeps this dish light, while lemon and herbs bring it to life. It cooks fast enough for a last-minute dinner.

• 1 1/2 pounds shrimp, peeled and deveined
• 2 medium zucchini, sliced
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 lemon, juiced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 cup vegetable broth

1. Add the zucchini, garlic, broth, basil, and oregano to the pot.
2. Set the shrimp on top and drizzle with olive oil and lemon juice.
3. Seal the lid and pressure cook for 1 minute.
4. Quick release right away to keep the shrimp tender.
5. Serve while the zucchini is still slightly firm.

Macros per serving: about 230 calories, 28g protein, 4g net carbs, 10g fat

Greek-Style Fish with Tomatoes and Feta

This dish brings together flaky fish, tangy feta, and a tomato base that tastes simple and bright. It works well with cod, halibut, or tilapia.

• 2 pounds white fish fillets
• 1 tablespoon olive oil
• 1 cup diced tomatoes, no sugar added
• 1/2 cup crumbled feta
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 cup chicken broth

1. Add the broth, tomatoes, garlic, oregano, and salt to the Instant Pot.
2. Place the fish on top and drizzle with olive oil.
3. Pressure cook for 2 minutes, then quick release.
4. Sprinkle with feta after cooking.
5. Serve right away so the fish stays flaky.

Macros per serving: about 275 calories, 33g protein, 5g net carbs, 13g fat

Sardine Tomato Skillet-Style Pot Meal

Sardines bring strong omega-3s and a deep savory taste. With tomatoes and herbs, they become much easier to enjoy in a simple meal.

• 4 cans sardines in olive oil, drained slightly
• 1 cup crushed tomatoes, no sugar added
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon chili flakes
• 1 tablespoon lemon juice

1. Set the Instant Pot to sauté and warm the olive oil.
2. Add the garlic and cook for 30 seconds.
3. Stir in the tomatoes, oregano, and chili flakes.
4. Add the sardines and warm through on low pressure for 1 minute.
5. Finish with lemon juice and serve with greens.

Macros per serving: about 260 calories, 27g protein, 3g net carbs, 16g fat

Tomato Basil Seafood Soup

This soup brings shrimp, fish, and herbs together in one bowl. It feels light, but it still gives you plenty of protein.

• 1 pound shrimp, peeled and deveined
• 1 pound firm white fish, cut into chunks
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 cup crushed tomatoes, no sugar added
• 4 cups seafood broth or chicken broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 cup baby spinach

1. Use sauté mode to cook the onion in olive oil until soft.
2. Add the garlic, tomatoes, broth, basil, and oregano.
3. Pressure cook for 5 minutes, then quick release.
4. Stir in the fish and shrimp, then let them cook in the hot soup for 2 minutes.
5. Add the spinach at the end and serve hot.

Macros per serving: about 280 calories, 34g protein, 6g net carbs, 10g fat

These seafood recipes make it easy to keep meals light without losing flavor. Keep a few frozen fillets, shrimp, or canned fish on hand, and you can pull together an omega-3-rich dinner any night of the week.

Shrimp and Shellfish Recipes Ready in Minutes

Shrimp and shellfish are perfect for busy nights because they cook fast and taste rich without much effort. In the Instant Pot, they pick up garlic, lemon, tomatoes, herbs, and olive oil fast, so you get a Mediterranean meal that feels fresh and complete.

These recipes stay low in carbs and high in protein, which makes them a strong fit for keto-friendly and diabetes-friendly dinners. Most of them need only a short pressure time, so you can get dinner on the table before the rest of the meal even feels started.

Lemon Garlic Shrimp with Spinach

This is the kind of recipe that tastes bright, clean, and fast. The spinach wilts into the garlicky broth and gives the shrimp a light, balanced finish.

• 1 1/2 pounds raw shrimp, peeled and deveined
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1 lemon, juiced
• 4 cups baby spinach
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup chicken broth
• 1 teaspoon dried parsley

1. Set the Instant Pot to sauté and warm the olive oil.
2. Add the garlic and cook for 30 seconds.
3. Pour in the broth, lemon juice, parsley, salt, and pepper.
4. Add the shrimp and seal the lid.
5. Pressure cook for 1 minute, quick release right away, then stir in the spinach until wilted.

Macros per serving: about 230 calories, 29g protein, 3g net carbs, 11g fat

Mediterranean Shrimp and Artichoke Bowls

Artichokes give this dish a soft, tangy bite that works well with shrimp. It feels like a restaurant bowl, but the steps stay simple.

• 1 1/2 pounds shrimp, peeled and deveined
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup artichoke hearts, quartered
• 1 cup diced tomatoes, no sugar added
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 cup vegetable broth

1. Add the olive oil and garlic to the Instant Pot on sauté mode.
2. Stir in the tomatoes, artichokes, oregano, salt, and broth.
3. Add the shrimp on top and close the lid.
4. Pressure cook for 1 minute.
5. Quick release, then spoon the sauce over the shrimp before serving.

Macros per serving: about 240 calories, 30g protein, 5g net carbs, 10g fat

Garlic Butter Mussels with Tomatoes

Mussels cook quickly and soak up flavor like a sponge. The tomato broth makes the dish feel hearty without adding many carbs.

• 2 pounds mussels, cleaned and debearded
• 2 tablespoons butter
• 4 garlic cloves, minced
• 1 cup diced tomatoes, no sugar added
• 1/2 cup dry white wine or broth
• 1 teaspoon dried parsley
• 1/2 teaspoon red pepper flakes
• 1 tablespoon lemon juice

1. Set the Instant Pot to sauté and melt the butter.
2. Add the garlic and cook for 30 seconds.
3. Stir in the tomatoes, wine or broth, parsley, and red pepper flakes.
4. Add the mussels and lock the lid.
5. Pressure cook for 1 minute, quick release, and discard any mussels that stay closed.

Macros per serving: about 255 calories, 29g protein, 6g net carbs, 11g fat

Shrimp with Olives and Roasted Red Peppers

Briny olives and sweet peppers make this dish taste bold and balanced. It works well over cauliflower rice or zucchini noodles.

• 1 1/2 pounds shrimp, peeled and deveined
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1/2 cup kalamata olives, sliced
• 1 cup roasted red peppers, sliced
• 1 cup crushed tomatoes, no sugar added
• 1 teaspoon dried oregano
• 1/2 cup chicken broth

1. Use sauté mode to warm the olive oil.
2. Add the garlic and cook for 30 seconds.
3. Stir in the olives, roasted red peppers, tomatoes, oregano, and broth.
4. Add the shrimp and close the lid.
5. Pressure cook for 1 minute, then quick release and serve hot.

Macros per serving: about 235 calories, 30g protein, 6g net carbs, 9g fat

Scallops with Lemon and Dill

Scallops need very little help, so this recipe keeps the flavors crisp and clean. Lemon and dill bring out their sweet, delicate taste.

• 1 1/2 pounds sea scallops, patted dry
• 1 tablespoon olive oil
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 lemon, juiced
• 1 teaspoon dried dill
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chicken broth

1. Set the Instant Pot to sauté and melt the butter with the olive oil.
2. Add the garlic and cook for 20 seconds.
3. Stir in the broth, lemon juice, dill, salt, and pepper.
4. Add the scallops in a single layer if possible.
5. Pressure cook for 0 minutes, then quick release right away and serve at once.

Macros per serving: about 220 calories, 27g protein, 2g net carbs, 10g fat

Scallops cook fast, so keep the pressure time short. A few extra seconds can make them firm instead of tender.

Shrimp with Feta and Spinach

Feta melts into the sauce and gives the whole dish a salty, creamy edge. Spinach keeps it fresh and easy to serve in one bowl.

• 1 1/2 pounds shrimp, peeled and deveined
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 4 cups baby spinach
• 1/2 cup crumbled feta
• 1 cup diced tomatoes, no sugar added
• 1/2 teaspoon dried oregano
• 1/2 cup chicken broth

1. Add the olive oil and garlic to the pot on sauté mode.
2. Stir in the tomatoes, oregano, and broth.
3. Add the shrimp and seal the lid.
4. Pressure cook for 1 minute, then quick release.
5. Fold in the spinach and top with feta before serving.

Macros per serving: about 250 calories, 31g protein, 4g net carbs, 11g fat

Mussels in Garlic Herb Broth

This is a simple shellfish dish with a lot of payoff. The broth tastes bright and savory, and it works well with a spoon or low-carb bread on the side.

• 2 pounds mussels, cleaned and debearded
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1/2 cup chicken broth
• 1/2 cup diced tomatoes, no sugar added
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• 1 tablespoon lemon juice

1. Set the Instant Pot to sauté and warm the olive oil.
2. Add the garlic and cook for 30 seconds.
3. Stir in the broth, tomatoes, thyme, and parsley.
4. Add the mussels and close the lid.
5. Pressure cook for 1 minute, then quick release and finish with lemon juice.

Macros per serving: about 240 calories, 28g protein, 5g net carbs, 10g fat

Shrimp and Zucchini with Tomato Basil Sauce

Zucchini gives this dish more body without weighing it down. The tomato basil sauce keeps it fresh, simple, and very weeknight friendly.

• 1 1/2 pounds shrimp, peeled and deveined
• 2 medium zucchini, sliced
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup crushed tomatoes, no sugar added
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 cup vegetable broth

1. Add the olive oil and garlic to the pot on sauté mode.
2. Stir in the tomatoes, basil, oregano, broth, and zucchini.
3. Close the lid and pressure cook for 1 minute.
4. Quick release, then add the shrimp and let them sit in the hot sauce for 2 minutes.
5. Serve while the zucchini still has a little bite.

Macros per serving: about 225 calories, 29g protein, 6g net carbs, 8g fat

Shrimp with Lemon, Capers, and Parsley

Capers add a sharp, briny note that keeps this dish lively. It tastes clean and pairs well with cauliflower mash or a cucumber salad.

• 1 1/2 pounds shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 tablespoon capers, drained
• 1 lemon, juiced
• 1 teaspoon dried parsley
• 1/2 teaspoon salt
• 1/4 cup chicken broth

1. Warm the olive oil in the Instant Pot on sauté mode.
2. Add the garlic and cook for 30 seconds.
3. Stir in the capers, lemon juice, parsley, salt, and broth.
4. Add the shrimp and seal the lid.
5. Pressure cook for 1 minute, then quick release and serve right away.

Macros per serving: about 215 calories, 30g protein, 2g net carbs, 9g fat

Tomato Garlic Clams

Clams bring a sweet, ocean flavor that works well with a garlicky tomato base. This recipe feels simple but still looks special in the bowl.

• 2 pounds littleneck clams, cleaned
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 cup diced tomatoes, no sugar added
• 1/2 cup dry white wine or broth
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• 1 tablespoon chopped parsley

1. Set the Instant Pot to sauté and warm the olive oil.
2. Add the garlic and cook for 30 seconds.
3. Stir in the tomatoes, wine or broth, oregano, and red pepper flakes.
4. Add the clams and close the lid.
5. Pressure cook for 1 minute, quick release, and sprinkle with parsley.

Macros per serving: about 210 calories, 26g protein, 4g net carbs, 8g fat

Shrimp with Cauliflower Rice and Herbs

This is a complete low-carb dinner in one pot. The cauliflower rice soaks up the broth and gives the shrimp a fuller, more filling base.

• 1 1/2 pounds shrimp, peeled and deveined
• 3 cups cauliflower rice
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1/2 cup diced tomatoes, no sugar added
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley
• 1/2 cup chicken broth

1. Add the olive oil and garlic to the Instant Pot on sauté mode.
2. Stir in the cauliflower rice, tomatoes, oregano, parsley, and broth.
3. Close the lid and pressure cook for 1 minute.
4. Quick release, then add the shrimp and let them warm through in the hot pot.
5. Stir gently and serve while hot.

Macros per serving: about 245 calories, 30g protein, 5g net carbs, 9g fat

Scallops with Artichokes and Lemon

Artichokes add texture and a gentle tang that fits scallops well. The finished dish feels light, but it still gives you plenty of protein.

• 1 1/2 pounds sea scallops, patted dry
• 1 tablespoon olive oil
• 2 tablespoons butter
• 1 cup artichoke hearts, quartered
• 3 garlic cloves, minced
• 1 lemon, juiced
• 1/2 teaspoon dried thyme
• 1/4 cup chicken broth

1. Melt the butter with the olive oil using sauté mode.
2. Add the garlic and cook for 20 seconds.
3. Stir in the artichokes, broth, thyme, and lemon juice.
4. Add the scallops and close the lid.
5. Pressure cook for 0 minutes, then quick release and serve immediately.

Macros per serving: about 230 calories, 27g protein, 3g net carbs, 11g fat

Shrimp Soup with Spinach and Dill

This soup is light, warm, and fast enough for the busiest nights. Dill and lemon keep the flavor sharp and fresh.

• 1 1/2 pounds shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 5 cups chicken broth
• 4 cups baby spinach
• 1 teaspoon dried dill
• 1 tablespoon lemon juice

1. Use sauté mode to cook the onion in olive oil until soft.
2. Add the garlic, broth, and dill.
3. Pressure cook for 2 minutes, then quick release.
4. Add the shrimp and let them sit in the hot broth for 2 minutes.
5. Stir in the spinach and lemon juice before serving.

Macros per serving: about 220 calories, 28g protein, 4g net carbs, 8g fat

Mussels with Feta and Tomatoes

This version tastes rich and a little tangy, thanks to the feta. The tomato base keeps the broth bright and easy to enjoy.

• 2 pounds mussels, cleaned and debearded
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 cup diced tomatoes, no sugar added
• 1/2 cup chicken broth
• 1/2 teaspoon dried oregano
• 1/2 cup crumbled feta
• 1 tablespoon chopped parsley

1. Warm the olive oil in the Instant Pot on sauté mode.
2. Add the garlic and cook for 30 seconds.
3. Stir in the tomatoes, broth, and oregano.
4. Add the mussels and close the lid.
5. Pressure cook for 1 minute, quick release, then top with feta and parsley.

Macros per serving: about 250 calories, 28g protein, 5g net carbs, 12g fat

Shrimp with Garlic, Lemon, and Asparagus

Asparagus cooks quickly and gives the shrimp a crisp, fresh side in the same pot. This is a smart choice when you want dinner to feel light but still satisfying.

• 1 1/2 pounds shrimp, peeled and deveined
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1 lemon, juiced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 cup chicken broth

1. Add the olive oil and garlic to the Instant Pot on sauté mode.
2. Stir in the broth, lemon juice, oregano, and salt.
3. Add the asparagus and place the shrimp on top.
4. Close the lid and pressure cook for 1 minute.
5. Quick release and serve as soon as the shrimp turn pink.

Macros per serving: about 235 calories, 29g protein, 4g net carbs, 10g fat

These shrimp and shellfish recipes give you quick meals with real flavor and very little prep. Keep shrimp, mussels, clams, or scallops in the freezer, and dinner can come together before you even think about takeout.

Vegetarian, Vegan, Soups, Stews, and Sides Full of Flavor

Vegetarian and vegan Instant Pot meals can be just as bold and satisfying as meat-based dishes. The trick is to use the same Mediterranean building blocks, garlic, olive oil, tomatoes, herbs, lemon, olives, and warm spices, then let the pressure cooker do the work.

This section gives you a mix of soups, stews, and sides that fit low-carb meals without feeling plain. Some are rich and cozy, while others are fresh enough to round out a heavier main dish.

Greek Spinach and Feta Soup

This soup tastes bright, salty, and comforting. Spinach cooks down fast, and feta gives the broth a creamy edge without much effort.

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 6 cups baby spinach
• 1 teaspoon dried dill
• 1 teaspoon dried oregano
• 1/2 cup crumbled feta
• 1 tablespoon lemon juice

1. Set the Instant Pot to sauté and warm the olive oil.
2. Add the onion and cook for 3 minutes, then stir in the garlic.
3. Pour in the broth, dill, and oregano, then pressure cook for 5 minutes.
4. Quick release, then stir in the spinach until wilted.
5. Finish with feta and lemon juice before serving.

Macros per serving: about 120 calories, 6g protein, 5g net carbs, 8g fat

Vegan Lentil Tomato Soup with Herbs

Lentils give this soup body and protein, while tomatoes and herbs keep the flavor clean. It feels hearty without being heavy.

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 cup brown lentils, rinsed
• 1 can diced tomatoes, no sugar added
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 1 tablespoon lemon juice

1. Use sauté mode to soften the onion in olive oil.
2. Add the garlic, lentils, tomatoes, broth, thyme, and basil.
3. Lock the lid and pressure cook for 15 minutes.
4. Let the pressure release naturally for 10 minutes, then quick release any remaining steam.
5. Stir in the lemon juice and serve hot.

Macros per serving: about 180 calories, 10g protein, 18g net carbs, 4g fat

Zucchini, Tomato, and Olive Stew

This stew tastes bright and briny, with a sauce that clings to every bite. Zucchini softens without turning mushy if you add it near the end.

• 1 tablespoon olive oil
• 1 small onion, sliced
• 3 garlic cloves, minced
• 1 can diced tomatoes, no sugar added
• 1/2 cup kalamata olives, sliced
• 2 medium zucchini, cut into thick half-moons
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/2 cup vegetable broth

1. Heat the olive oil on sauté mode and cook the onion for 2 to 3 minutes.
2. Stir in the garlic, tomatoes, olives, oregano, pepper, and broth.
3. Pressure cook for 4 minutes.
4. Quick release, then add the zucchini.
5. Let it sit on warm for 3 minutes so the zucchini softens slightly.

Macros per serving: about 95 calories, 3g protein, 8g net carbs, 6g fat

Cauliflower Rice with Garlic and Parsley

This side is simple, but it picks up flavor fast. It works well under lamb, chicken, fish, or a saucy stew.

• 4 cups cauliflower rice
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1/2 teaspoon salt
• 1/2 teaspoon dried parsley
• 1/4 cup vegetable broth
• 1 tablespoon lemon juice

1. Add olive oil and garlic to the Instant Pot on sauté mode.
2. Cook for 30 seconds, then stir in the cauliflower rice and salt.
3. Pour in the broth and close the lid.
4. Pressure cook for 1 minute, then quick release right away.
5. Stir in the parsley and lemon juice before serving.

Macros per serving: about 60 calories, 2g protein, 4g net carbs, 3g fat

Mediterranean White Bean and Kale Soup

This soup is filling and savory, with a creamy texture from the beans. Kale gives it a little bite and keeps the bowl from feeling flat.

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 2 cans cannellini beans, drained and rinsed
• 6 cups vegetable broth
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 3 cups chopped kale
• 1 tablespoon lemon juice

1. Sauté the onion in olive oil until soft.
2. Add the garlic, beans, broth, rosemary, and thyme.
3. Pressure cook for 8 minutes.
4. Quick release, then stir in the kale.
5. Finish with lemon juice and serve warm.

Macros per serving: about 210 calories, 11g protein, 22g net carbs, 5g fat

Eggplant and Tomato Braise

Eggplant turns soft and silky in the Instant Pot. The tomato sauce soaks into it and gives the dish a rich Mediterranean feel.

• 2 tablespoons olive oil
• 1 medium onion, sliced
• 3 garlic cloves, minced
• 1 large eggplant, cubed
• 1 can crushed tomatoes, no sugar added
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 cup vegetable broth

1. Use sauté mode to cook the onion in olive oil for 3 minutes.
2. Add the garlic and eggplant, then cook for 2 minutes more.
3. Stir in the tomatoes, oregano, basil, and broth.
4. Pressure cook for 6 minutes.
5. Let the sauce rest for 5 minutes before serving.

Macros per serving: about 110 calories, 3g protein, 10g net carbs, 7g fat

Vegan Chickpea and Spinach Stew

Chickpeas add substance, while spinach keeps the stew fresh and light. The spices make it taste bigger than the ingredient list suggests.

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 2 cans chickpeas, drained and rinsed
• 1 can diced tomatoes, no sugar added
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• 4 cups baby spinach

1. Sauté the onion in olive oil until tender.
2. Add the garlic, chickpeas, tomatoes, broth, cumin, and paprika.
3. Pressure cook for 7 minutes.
4. Quick release, then stir in the spinach.
5. Let the stew sit for 2 minutes before serving.

Macros per serving: about 230 calories, 10g protein, 25g net carbs, 6g fat

Lemon Herb Asparagus

This side is fast, bright, and easy to pair with almost anything. A little lemon makes the asparagus taste fresh instead of flat.

• 1 pound asparagus, trimmed
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1/2 teaspoon dried parsley
• 1/4 cup water
• 1 tablespoon lemon juice

1. Place the water in the Instant Pot and set the trivet inside.
2. Arrange the asparagus on a steam-safe dish or foil sling.
3. Drizzle with olive oil, garlic, salt, and parsley.
4. Pressure cook for 0 minutes, then quick release immediately.
5. Finish with lemon juice and serve right away.

Macros per serving: about 55 calories, 3g protein, 4g net carbs, 4g fat

Tomato Basil Zucchini Soup

This soup tastes light but still comforting. Zucchini blends into the broth and gives it a smooth texture without cream.

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 4 medium zucchini, chopped
• 1 can crushed tomatoes, no sugar added
• 5 cups vegetable broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano

1. Sauté the onion in olive oil until soft.
2. Add the garlic, zucchini, tomatoes, broth, basil, and oregano.
3. Pressure cook for 6 minutes.
4. Quick release, then blend lightly if you want a smoother soup.
5. Serve hot with extra basil on top.

Macros per serving: about 85 calories, 3g protein, 9g net carbs, 4g fat

Artichoke and Olive Stew

Artichokes bring a tangy note, and olives keep the flavor sharp. This is a good side or light main when you want something savory.

• 1 tablespoon olive oil
• 1 small onion, sliced
• 3 garlic cloves, minced
• 1 can artichoke hearts, drained and quartered
• 1/2 cup kalamata olives
• 1 can diced tomatoes, no sugar added
• 1 teaspoon dried oregano
• 1/2 cup vegetable broth

1. Use sauté mode to soften the onion in olive oil.
2. Add the garlic, artichokes, olives, tomatoes, oregano, and broth.
3. Pressure cook for 5 minutes.
4. Quick release and stir gently.
5. Serve as a side or spoon it over cauliflower rice.

Macros per serving: about 100 calories, 3g protein, 8g net carbs, 6g fat

Vegan Stuffed Pepper Soup

This soup gives you the flavor of stuffed peppers without the extra work. The rice-free version stays low-carb and still feels filling.

• 1 tablespoon olive oil
• 1 small onion, diced
• 1 bell pepper, diced
• 3 garlic cloves, minced
• 1 cup riced cauliflower
• 1 can diced tomatoes, no sugar added
• 5 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika

1. Sauté the onion and bell pepper in olive oil for 3 minutes.
2. Add the garlic, cauliflower rice, tomatoes, broth, oregano, and paprika.
3. Pressure cook for 4 minutes.
4. Quick release, then stir well.
5. Serve hot with a little extra pepper on top.

Macros per serving: about 90 calories, 3g protein, 7g net carbs, 4g fat

Garlic Green Beans with Almonds

Green beans keep their bite, and almonds add a nice crunch. This side works well with fish, chicken, or a stew-heavy meal.

• 1 pound green beans, trimmed
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1/4 cup sliced almonds
• 1/2 teaspoon salt
• 1/4 cup water
• 1 tablespoon lemon juice

1. Add water to the Instant Pot and place the green beans inside a steam-safe dish.
2. Sprinkle with olive oil, garlic, almonds, and salt.
3. Pressure cook for 0 minutes, then quick release right away.
4. Toss with lemon juice before serving.
5. Serve while the beans still have some snap.

Macros per serving: about 80 calories, 3g protein, 5g net carbs, 6g fat

Vegetable Ratatouille with Herbs

This classic vegetable dish tastes like summer in a bowl. The mix of eggplant, zucchini, and tomato makes every spoonful different.

• 1 tablespoon olive oil
• 1 small onion, sliced
• 2 garlic cloves, minced
• 1 medium eggplant, cubed
• 2 zucchini, sliced
• 1 can diced tomatoes, no sugar added
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano

1. Sauté the onion in olive oil until softened.
2. Add the garlic, eggplant, zucchini, tomatoes, thyme, and oregano.
3. Pressure cook for 4 minutes.
4. Quick release and stir gently.
5. Let it rest a few minutes so the flavors settle.

Macros per serving: about 95 calories, 3g protein, 9g net carbs, 5g fat

Creamy Coconut Cauliflower Soup

This soup feels rich, but it stays dairy-free and low in carbs. Coconut milk gives it a smooth finish without overpowering the vegetables.

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 head cauliflower, cut into florets
• 4 cups vegetable broth
• 1 cup unsweetened coconut milk
• 1 teaspoon dried thyme
• 1/2 teaspoon salt

1. Sauté the onion in olive oil until soft.
2. Add the garlic, cauliflower, broth, coconut milk, thyme, and salt.
3. Pressure cook for 8 minutes.
4. Quick release, then blend until smooth if you want a creamier texture.
5. Serve hot with herbs or black pepper on top.

Macros per serving: about 140 calories, 4g protein, 7g net carbs, 11g fat

Garlic Lemon Roasted Pepper Salad Bowl

This is a cold side that still feels bold and Mediterranean. Roasted peppers, lemon, and garlic make it taste sharp and fresh.

• 2 cups roasted red peppers, sliced
• 1 cucumber, sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 garlic clove, finely minced
• 1 teaspoon dried parsley
• 1/4 teaspoon salt

1. Place the peppers and cucumber in a bowl.
2. Whisk the olive oil, lemon juice, garlic, parsley, and salt together.
3. Pour the dressing over the vegetables.
4. Toss gently until coated.
5. Chill for 10 minutes before serving.

Macros per serving: about 70 calories, 1g protein, 5g net carbs, 5g fat

These vegetarian, vegan, soup, stew, and side recipes give you a lot of room to build low-carb Mediterranean meals that still feel full of flavor. Use them as your base, then pair them with chicken, seafood, or lamb when you want a bigger plate.

Enjoy!

These Mediterranean Instant Pot recipes make it easier to keep dinner high in protein, low in carbs, and full of real flavor. With chicken, lamb, beef, seafood, and vegetarian options, you can mix things up without giving up the foods that help you feel steady and satisfied.

The biggest win is flexibility. Pick one or two recipes each week, batch-cook a few portions, and pair them with a simple salad or roasted vegetables for an easy meal plan that fits keto and sugar-free goals.

If a few favorites stood out, save them, pin them, and share them with someone who needs easy low-carb dinner ideas. That kind of simple home cooking is what makes healthier eating stick, one meal at a time.