Diabetes-Friendly Recipes for Your Instant Pot by Nancy S. Hughes

Electric pressure cookers and "multi cookers" like Instant Pot are the hot new kitchen appliance. Chances are you either have one, plan to get one, or at least heard a lot about them. So what is the big deal with multi cookers anyway? And are they any help when it comes to making diabetes-friendly meals?

Diabetes-Friendly Recipes for Your Instant Pot

A "multi cooker," like Instant Pot, does the work of multiple appliances – it’s a slow cooker, steamer, rice cooker, sauté pan, warming pot, and pressure cooker all in one. You can use it like a slow cooker and let dinner simmer away all day, or, if planning ahead isn’t your thing, you can cook the same "slow-cooked" meal in minutes using the pressure cooker function. Best of all, you can prep and cook everything in one pot, meaning there is no need to preheat the oven, light up the grill, make a mess on your stove top, or wash a lot of pots and pans. Just plug in your multi cooker and let IT do the work for you! 

If you own a multi cooker, or are thinking about getting one, here are a few diabetes-friendly recipes to get you started!

Individual Egg and Vegetable Frittatas

Individual egg frittatas packed with veggies and topped with cheddar cheese make a perfectly-portioned breakfast! The Instant Pot does most of the work for you, and produces perfectly-cooked, tender frittatas. You can enjoy them right away, or make them ahead of time for weekday breakfasts on the go. You can use any vegetables you have on hand. Frittatas are a great way to use up leftover veggies before they go bad. 

Freezer Fix Chili


it’s cold outside, you’ve had a long day, and you want comfort fast. But everything’s frozen (just like you)! Not a problem with this recipe – you can start with frozen turkey and corn, add a few other ingredients, seal it in the cooker, and let it do the rest of the work. No chopping, no browning, just stir it up at the end! This is a great go-to recipe to have on hand for “those” days, and it’s kid friendly, too!

Wheat Berry, Black Bean, & Avocado Salad

A wheat berry is a whole wheat kernel which is made up of the bran, germ, and endosperm. It’s a true whole grain, meaning It is high in fiber and packed with nutritional benefits. I have fallen in love with the wheat berry – it’s crunchy and chewy and seems to pop as you bite into it. It also holds up well, so you can make a big batch to keep on hand to add to salads, soups, or use in place of rice. The only drawback is that it normally takes a long time to cook wheat berries (and dried black beans, too), but in this recipe, I cooked them together at the same time in a pressure cooker, and the time was cut in half! You can use this colorful one-dish meatless entrée year round. It’s hearty enough for winter, but pops with fresh flavors for the warmer months. 

Chicken Sausage & Zucchini Stuffed Potatoes


Don’t you just love hot fluffy baked potatoes? But the thought of firing up an entire oven for a full hour just to cook four potatoes seems a bit over-the-top. Using the multi cooker instead saves time and cuts down on the power bill! Plus, with this “all-in-one” recipe, you can use the cooker in place of using an oven and a skillet! The fully cooked sausage is quickly browned using the sauté function, then a bit of water, zucchini, green onions and seasonings are added, briefly cooked and set aside. The potatoes are cooked using the pressure cooker setting, split open, fluffed, and topped with layers of flavor of the rich sausage/zucchini mixture and tangy blue cheese. 

Nancy S. Hughes is the author of an upcoming diabetes-friendly Instant Pot cookbook, to be published by the American Diabetes Association later in 2019. She is the author of several ADA cookbooks including The 4-Ingredient Diabetes Cookbook, The Fast-Fix Slow Cooker Cookbook, and Designed for One!

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