Navigating the Autoimmune Protocol (AIP) diet can be challenging, especially when it comes to meal prep. That’s where our collection of AIP Instant Pot recipes comes in. Using the Instant Pot makes cooking AIP-friendly meals faster and more convenient without sacrificing flavor or nutrition.
We’ve gathered recipes that cater to the unique needs of the AIP lifestyle, focusing on wholesome ingredients that support healing and reduce inflammation. Whether you’re new to AIP or looking to expand your recipe repertoire, these Instant Pot dishes will simplify your routine and keep your meals delicious and satisfying. Let’s dive into easy, nourishing recipes that make sticking to AIP easier than ever.
Ingredients for AIP Instant Pot Recipes
To create flavorful and healing AIP Instant Pot recipes, we focus on wholesome, nutrient-dense ingredients that align perfectly with the Autoimmune Protocol diet. Using these staples ensures our meals remain anti-inflammatory and gut-friendly while maximizing ease in the kitchen.
Common AIP-Friendly Ingredients
Our core pantry for AIP Instant Pot recipes includes fresh, whole foods that support immune health and reduce inflammation:
- Lean meats: grass-fed beef, organic chicken thighs, wild-caught fish
- Vegetables: carrots, zucchini, sweet potatoes, spinach, kale, butternut squash
- Healthy fats: avocado oil, coconut oil, olive oil (extra virgin)
- Bone broth: homemade or store-bought with no additives
- Coconut products: coconut milk, coconut aminos (soy sauce substitute)
- Tapioca starch: for thickening sauces and stews
- Fermented foods: sauerkraut, kimchi (AIP-compliant)
| Ingredient Category | Examples | Notes |
|---|---|---|
| Meats | Grass-fed beef, organic chicken, wild fish | Use organic, grass-fed options |
| Vegetables | Carrots, zucchini, sweet potatoes, spinach | Fresh or frozen |
| Healthy Fats | Avocado oil, coconut oil, extra virgin olive oil | Cold-pressed preferred |
| Broth | Bone broth without additives | Homemade recommended |
| Coconut Products | Coconut milk, coconut aminos | Ensure no additives |
| Thickeners | Tapioca starch | Grain-free alternative |
| Fermented Foods | AIP-compliant sauerkraut, kimchi | Optional for gut health |
Essential Spices and Herbs
We enrich our AIP Instant Pot recipes with fresh and dried herbs that are soothing and avoid inflammation triggers. Here are our go-to seasonings:
- Fresh herbs: rosemary, thyme, oregano, parsley, basil
- Dried herbs: turmeric, ginger powder (anti-inflammatory)
- Sea salt: as needed for flavor enhancement
- Garlic powder: AIP reintroduction phase option
- Onion powder: AIP reintroduction phase option
“Using herbs such as turmeric and ginger not only boosts flavor but also adds powerful anti-inflammatory benefits essential to the AIP diet.”
Optional Add-Ins and Variations
To customize recipes and keep variety in our AIP Instant Pot meals, we sometimes add these optional ingredients when they fit individual tolerance:
- Green apple slices: add subtle sweetness
- Pumpkin puree: for thicker textures and added nutrients
- Fresh ginger root: finely grated for extra zing and digestive support
- Coconut aminos: as a soy-free umami flavor enhancer
- Sea vegetables: like dulse flakes for trace minerals (used sparingly)
We recommend starting with the common ingredients and essential spices, then experimenting with add-ins to suit your preferences while maintaining AIP compliance.
Equipment Needed for AIP Instant Pot Recipes
To master our AIP Instant Pot recipes, having the right equipment ensures efficient cooking and consistent results. Here is what we recommend to keep your kitchen well-prepared for every nourishing meal.
Instant Pot or Electric Pressure Cooker
The cornerstone for our collection is an Instant Pot or any reliable electric pressure cooker. This versatile appliance speeds up cooking while locking in flavors and nutrients — critical for AIP-friendly meals.
- Choose a model with at least a 6-quart capacity to accommodate larger batches.
- Opt for multi-function settings such as pressure cook, slow cook, and saute for maximum recipe flexibility.
- A sealed lid and secure locking mechanism are essential for safety and effective pressure cooking.
Measuring Tools and Mixing Bowls
Precision matters when following an Autoimmune Protocol diet to maintain ingredient ratios and dietary compliance.
- Use dry and liquid measuring cups in standard US sizes (1 cup, ½ cup, ¼ cup)
- Include measuring spoons ranging from 1 tablespoon to ¼ teaspoon for spices and seasonings.
- Opt for a set of mixing bowls in various sizes made of glass or stainless steel. These are non-reactive and easy to clean, perfect for preparing marinades and mixing ingredients.
| Essential Measuring Tools | Recommended Use |
|---|---|
| Dry Measuring Cups | For flours, starches, and veggies |
| Liquid Measuring Cups | For broth, oils, and liquids |
| Measuring Spoons | For herbs, spices, and flavorings |
Additional Kitchen Tools
Beyond the Instant Pot, a few other kitchen tools streamline our AIP Instant Pot recipes and perfect the cooking process.
- Sharp chef’s knife: For chopping vegetables and meat cleanly and efficiently.
- Cutting board: Preferably bamboo or plastic to prevent cross-contamination.
- Wooden spoon or silicone spatula: Safe for stirring inside the Instant Pot without damaging the inner pot.
- Fine mesh strainer: Useful for rinsing grains or straining broths.
- Immersion blender: Optional but excellent for pureeing soups or sauces directly in the pot.
Prep Work for AIP Instant Pot Recipes
To make our AIP Instant Pot recipes both efficient and flavorful, proper prep work is essential. Organizing ingredients and preparing key components in advance sets the foundation for quick cooking that retains maximum nutrition and taste.
Preparing Vegetables and Proteins
Washing, peeling, and chopping vegetables uniformly helps ensure even cooking in the Instant Pot. We recommend the following steps:
- Choose AIP-compliant vegetables like sweet potatoes, carrots, zucchini, and leafy greens.
- Wash all vegetables thoroughly under cold water to remove dirt and residues.
- Peel root vegetables such as carrots and sweet potatoes for smoother textures.
- Chop vegetables into similar-sized pieces to promote even heat distribution.
- For proteins, trim excess fat and cut meat into uniform chunks, whether using grass-fed beef, free-range chicken, or wild-caught fish.
- If using organ meats, rinse well and soak briefly in filtered water for a milder flavor.
| Vegetable Prep | Protein Prep |
|---|---|
| Wash thoroughly | Trim excess fat |
| Peel roots | Cut into even chunks |
| Chop uniformly | Soak organ meats if used |
Making AIP Broths and Sauces
Broths and sauces are the backbone of many AIP Instant Pot recipes. Preparing them in advance intensifies flavors and enriches nutrient content.
- Start with homemade or store-bought bone broth free of non-AIP additives.
- To boost anti-inflammatory benefits, simmer broth with fresh herbs like thyme and rosemary.
- For sauces, combine coconut aminos, fresh ginger, and turmeric, blending thoroughly.
- Use an immersion blender or food processor to achieve smooth, velvety textures.
- Prepare broths and sauces in batches to refrigerate or freeze, saving time on busy days.
| Component | Key Ingredients | Preparation Notes |
|---|---|---|
| Bone Broth | Beef or chicken bones | Simmer 12–24 hours with herbs |
| AIP Sauce Base | Coconut aminos, ginger, turmeric | Blend until smooth; adjust salt to taste |
Tips for Ingredient Substitutions
When following the Autoimmune Protocol, ingredient availability and personal preferences require flexible substitutions without compromising flavor or healing properties. Keep these tips in mind:
- Replace sweet potatoes with butternut squash or carrots in recipes for similar texture and sweetness.
- Use ground cassava flour or tapioca starch instead of non-compliant thickeners like arrowroot or cornstarch.
- Substitute olive oil or avocado oil for coconut oil if you prefer a milder taste.
- When a recipe calls for herbs or spices not on the AIP list, omit or replace with approved ones such as turmeric, ginger, and basil.
- Swap difficult-to-find proteins with local, organic options always ensuring they meet AIP standards.
“Adaptation is key to maintaining a sustainable and enjoyable AIP lifestyle,” and flexible ingredient substitutions help keep our Instant Pot recipes both compliant and delicious.
Cooking Instructions for AIP Instant Pot Recipes
Mastering the cooking process in the Instant Pot is essential to unlock fast, flavorful, and nutrient-dense AIP meals. We’ll guide you through setup, timing, pressure settings, and crucial safety measures to ensure success every time.
Setting Up the Instant Pot
Start by placing your Instant Pot on a stable, flat surface near an electrical outlet. Always ensure the inner cooking pot is clean and dry before adding ingredients.
- Insert the sealing ring securely into the lid—this maintains proper pressure.
- Confirm the steam release handle is set to the “Sealing” position before cooking.
- Add your prepared ingredients according to the recipe, avoiding overfilling. The pot should never be filled beyond 2/3 capacity to prevent clogging the pressure release valve.
- Close the lid firmly until it locks with an audible click.
“Proper setup is key for safe and efficient pressure cooking—and that means flawless meals every time.”
Cooking Times and Pressure Settings
Accurate timing and pressure selection establish perfect texture and flavor in AIP dishes. Below is a general guideline for common protein and vegetable types typical in AIP recipes:
| Ingredient Type | Pressure Setting | Cooking Time (Minutes) | Natural Pressure Release Time (Minutes) |
|---|---|---|---|
| Grass-Fed Beef (stew) | High Pressure | 30-35 | 10 |
| Wild-Caught Fish | High Pressure | 5-7 | 5 |
| Root Vegetables (carrots, sweet potatoes) | High Pressure | 12-15 | 10 |
| Leafy Greens | Low Pressure | 1-3 | Immediate or quick release |
| Bone Broth | High Pressure | 90-120 | Allow natural release |
- Use high pressure for tougher cuts and dense vegetables.
- For delicate ingredients like fish or leafy greens, low pressure or shorter times avoid overcooking.
- Always allow natural pressure release unless the recipe specifies quick release to preserve textures and nutrients.
Safety Tips When Using the Instant Pot
Your safety is paramount when preparing AIP Instant Pot recipes. Observe these essentials every time:
- Never force open the lid before pressure has fully released.
- Keep hands and face away from the steam vent during pressure release to avoid burns.
- Regularly check and clean the sealing ring and pressure valve to maintain functionality.
- Use only recommended accessories designed for pressure cooking.
- Avoid filling the pot with foamy or starchy foods above the halfway mark to prevent blockages.
- If you notice unusual noises or steam leaks during cooking, turn off the Instant Pot immediately and troubleshoot.
By carefully following these Cooking Instructions for AIP Instant Pot Recipes, we guarantee that your healing meals will be both straightforward to prepare and packed with nourishing flavor.
Step-by-Step Directions for Popular AIP Instant Pot Recipes
Mastering these popular AIP Instant Pot recipes will help us prepare healing and flavorful meals quickly while sticking to the Autoimmune Protocol. Let’s dive into clear, precise steps for each recipe to ensure success and delicious results.
AIP Instant Pot Bone Broth
Bone broth is a staple in any AIP diet. Using the Instant Pot speeds up extraction while preserving nutrients.
-
Ingredients:
- 2–3 lbs beef or chicken bones (preferably organic and marrow-rich)
- 1 tbsp apple cider vinegar (to aid mineral extraction)
- 1 large carrot, chopped
- 2 celery stalks, chopped
- 1 onion, quartered
- 2 garlic cloves, smashed
- 10 cups water
- 1 tsp sea salt
-
Instructions:
- Place bones in the Instant Pot and cover with water.
- Add apple cider vinegar and let sit for 20 minutes to draw out minerals.
- Add chopped veggies and sea salt.
- Seal the lid and set to Manual/Pressure Cook on high for 120 minutes.
- After cooking, allow a Natural Pressure Release for at least 30 minutes.
- Strain broth through a fine mesh strainer into a large bowl.
- Cool and refrigerate broth for up to 5 days or freeze in portions.
Tip: Skim fat from the surface when cold for a clearer broth or leave for added flavor and fat.
AIP Instant Pot Pulled Pork
This AIP pulled pork recipe delivers tender and juicy meat with minimal effort and no non-compliant ingredients.
-
Ingredients:
- 3 lbs pork shoulder or butt
- 1 cup AIP-friendly bone broth
- 2 tbsp coconut aminos
- 1 tsp ground ginger
- 1 tsp sea salt
- 1 tsp turmeric powder
-
Instructions:
- Season pork with salt, ginger, and turmeric.
- Place pork in the Instant Pot and pour bone broth and coconut aminos over it.
- Seal lid and set to Pressure Cook on High for 90 minutes.
- When done, allow for a Natural Pressure Release for 15 minutes, then quick release any remaining pressure.
- Remove pork and shred with two forks.
- Optionally, reduce cooking liquid by setting Instant Pot to Sauté and simmer until thickened.
- Return shredded pork to the pot to absorb juices.
AIP Instant Pot Vegetable Stew
This hearty stew is packed with nutrient-dense vegetables perfect for the AIP lifestyle.
-
Ingredients:
- 2 cups peeled and cubed sweet potatoes
- 2 cups chopped carrots
- 1 cup chopped celery
- 1 cup chopped zucchini
- 1 small butternut squash, peeled and cubed
- 1 tsp fresh ginger, grated
- 4 cups homemade bone broth
- 1 tbsp coconut oil
- 1 tsp sea salt
- 1 tsp dried thyme
-
Instructions:
- Turn Instant Pot to Sauté, add coconut oil, and sweat ginger for 1 minute.
- Add all vegetables, bone broth, sea salt, and thyme.
- Seal lid and set to Pressure Cook on High for 10 minutes.
- Perform a Quick Pressure Release.
- Open lid carefully, stir gently, and adjust seasoning to taste.
AIP Instant Pot Chicken Soup
A classic healing soup perfect for soothing and nourishing under the AIP protocol.
-
Ingredients:
- 1 whole chicken (3–4 lbs), cut into pieces
- 3 carrots, sliced
- 3 celery stalks, chopped
- 1 small onion, quartered
- 4 garlic cloves, smashed
- 1 tsp sea salt
- 1 tsp fresh thyme
- 6 cups bone broth
- 1 tbsp coconut oil
-
Instructions:
- Set Instant Pot to Sauté and warm coconut oil.
- Add onion and garlic, sauté for 2 minutes.
- Place chicken pieces inside and add carrots, celery, sea salt, thyme, and bone broth.
- Seal lid and set to Pressure Cook on High for 25 minutes.
- When cooking is complete, allow a Natural Pressure Release for 15 minutes.
- Remove chicken, shred the meat, and discard bones.
- Return shredded chicken to the pot, stir, and serve hot.
Cooking Times & Pressure Settings Table
| Recipe | Pressure Setting | Cook Time | Pressure Release |
|---|---|---|---|
| Bone Broth | High | 120 mins | Natural 30 mins |
| Pulled Pork | High | 90 mins | Natural 15 mins + Quick |
| Vegetable Stew | High | 10 mins | Quick |
| Chicken Soup | High | 25 mins | Natural 15 mins |
By following these detailed step-by-step directions, we ensure our AIP Instant Pot recipes are nutritious, compliant, and bursting with flavor every time.
Make-Ahead and Storage Tips
To save time and maintain the integrity of our AIP Instant Pot recipes, mastering proper make-ahead and storage methods is essential. These tips ensure our meals stay fresh, flavorful, and fully compliant.
How to Store Leftovers Safely
Storing leftovers correctly preserves taste and prevents spoilage. Follow these key guidelines to keep our AIP dishes safe:
- Cool leftovers promptly: Allow cooked food to cool at room temperature no longer than 1 hour before refrigerating.
- Use airtight containers: We recommend using BPA-free plastic or glass containers with tight seals to lock in freshness.
- Label containers: Note the date and recipe name on each container to track freshness.
- Refrigerate at 40°F or below: Store leftovers in the fridge promptly to slow bacterial growth.
| Food Type | Refrigerator Storage Time |
|---|---|
| Cooked Meat | 3 to 4 days |
| Vegetable Stews | 3 to 4 days |
| Bone Broth | Up to 5 days |
| Cooked Poultry | 3 to 4 days |
By following these practices, we maximize the shelf life and safety of our prepared AIP Instant Pot meals.
Freezing and Reheating Instructions
Freezing is an excellent option for longer storage of AIP Instant Pot recipes. Here’s how we freeze and reheat to maintain quality and compliance:
- Freeze in portion-sized containers: Helps us thaw only what we need, reducing waste.
- Leave space in containers: Liquids expand when frozen; leave about 1 inch of space at the top.
- Use freezer-safe bags or containers: Ensure materials are airtight to prevent freezer burn.
- Label with date and contents: Tracking ensures we consume meals within safe time frames.
| Food Type | Freezer Storage Time | Reheating Tips |
|---|---|---|
| Pulled Pork | 3 to 4 months | Thaw overnight in fridge; reheat gently on low heat |
| Vegetable Stew | 3 months | Thaw in fridge; reheat stirring occasionally |
| Bone Broth | 6 months | Defrost in fridge or microwave; heat until hot |
| Chicken Soup | 3 to 4 months | Thaw overnight; reheat slowly to preserve texture |
Reheating Tips:
- Reheat thoroughly to an internal temperature of 165°F (74°C) to ensure food safety.
- Avoid microwaving on high for long periods; use medium heat to preserve texture and flavor.
- For soups and stews, stir occasionally while reheating to distribute heat evenly.
“Proper freezing and reheating methods are critical to preserving the nutrient density and healing qualities of our AIP Instant Pot recipes.”
By adopting these make-ahead and storage strategies, we keep our AIP meals convenient, nourishing, and delicious every time we return to them.
Troubleshooting Common Issues with AIP Instant Pot Recipes
When preparing AIP Instant Pot recipes, common challenges like inconsistent cooking and flavor adjustment can arise. Here’s how we tackle these issues efficiently to maintain meal quality and stay on track with the Autoimmune Protocol diet.
Dealing With Undercooked or Overcooked Meals
Instant Pot cooking requires precise timing to avoid undercooked or overcooked dishes. If you encounter texture problems, consider these adjustments:
- Undercooked meals: Increase the pressure cooking time in 2 to 3-minute increments. Always ensure enough liquid is present to generate sufficient steam for pressure. Using natural pressure release can help finish cooking gently, especially for tougher meats and root vegetables.
- Overcooked meals: Reduce the pressure cooking time. Instant Pots vary slightly by model; consult your manual to fine-tune settings. Quick pressure release immediately after cooking helps prevent further softening, preserving texture. When adapting recipes, monitor initial cook times closely.
| Issue | Cause | Solution |
|---|---|---|
| Undercooked texture | Insufficient cook time or liquid | Increase cook time, add liquid, use natural release |
| Overcooked texture | Excessive cook time or delay in release | Decrease cook time, use quick pressure release |
| Inconsistent cooking | Uneven ingredient size/prep | Cut ingredients uniformly, layer proteins and veggies |
Tip: Slice vegetables evenly and cut proteins into similar sizes to ensure consistent cooking. Layer ingredients by cooking time, placing longer-cooking items at the bottom.
Adjusting Seasonings and Flavors
Since AIP recipes exclude many common spices and flavor enhancers, balancing seasoning in the Instant Pot can be tricky. Here’s how we perfect taste profiles without compromising AIP compliance:
- Gradually add herbs and AIP-compliant spices like turmeric, ginger, and rosemary during cooking. Pressure cooking intensifies flavors, so start light and adjust after cooking.
- Use acidic components such as fresh lemon juice or apple cider vinegar post-cooking to brighten flavors without breaking AIP guidelines.
- For salt, prefer natural sea salt or Celtic salt, and add it cautiously as Instant Pot cooking can concentrate saltiness.
- When flavors seem muted, a short sauté step before pressure cooking can boost aroma and depth. Use coconut oil or animal fats as bases.
- Post-cooking adjustments let us customize each batch: add more herbs or a touch of natural sweetness from permitted sources like cooked apple slices or pumpkin puree to balance savory flavors.
| Flavor Issue | Possible Cause | Adjustment Strategy |
|---|---|---|
| Bland flavor | Under-seasoning, diluted broth | Add herbs post-cooking, sauté aromatics |
| Overpowering spices | Added too early or too much | Dilute with broth, add mild ingredients |
| Lack of brightness | No acid or fresh herbs | Add lemon juice or vinegar after cooking |
“Pressure cooking intensifies flavors but also requires careful seasoning timing to perfect your AIP Instant Pot meals.”
By mastering cooking times and seasoning adjustments, we ensure our AIP Instant Pot recipes stay delicious, nutritious, and fully compliant.
Conclusion
Embracing AIP Instant Pot recipes opens up a world of convenient and nourishing meals that support our healing journey. With the right ingredients, tools, and techniques, we can create flavorful dishes that fit seamlessly into our lifestyle.
By experimenting and adapting recipes, we keep our meals exciting while staying true to AIP guidelines. This approach not only saves time but also empowers us to maintain a balanced and enjoyable diet every day.
Frequently Asked Questions
What is the Autoimmune Protocol (AIP) diet?
The AIP diet is a stricter version of the Paleo diet designed to help reduce inflammation and promote healing in people with autoimmune diseases by eliminating potential food triggers.
How do Instant Pot recipes help with the AIP diet?
Instant Pot recipes simplify meal preparation by allowing quick, convenient cooking of nutrient-dense, AIP-compliant meals, making it easier to stick to the diet without sacrificing flavor or nutrition.
What are common ingredients used in AIP Instant Pot recipes?
Common ingredients include lean meats like grass-fed beef or wild-caught fish, vegetables such as carrots and sweet potatoes, healthy fats like coconut oil and avocado, bone broth, and anti-inflammatory herbs like turmeric and ginger.
What kitchen tools do I need to cook AIP recipes in an Instant Pot?
You need an Instant Pot (6-quart or larger), measuring cups and spoons, a sharp chef’s knife, cutting board, wooden spoon or silicone spatula, fine mesh strainer, and optionally an immersion blender for smooth sauces.
How should I prepare ingredients for AIP Instant Pot meals?
Prep includes chopping vegetables evenly, trimming and portioning proteins, and making broths or sauces ahead to enhance flavor and nutrient content, ensuring even cooking and easy assembly.
Can I substitute ingredients in AIP Instant Pot recipes?
Yes, ingredient substitutions are encouraged to suit preferences while staying AIP-compliant. Replace non-compliant items with approved alternatives to maintain healing benefits and recipe success.
What are some popular AIP Instant Pot recipes?
Popular recipes include Bone Broth, Pulled Pork, Vegetable Stew, and Chicken Soup, all designed for easy preparation and balanced nutrition within the AIP framework.
How should I store and reheat AIP meals?
Store AIP meals in airtight containers, cool promptly, and label for freshness. Refrigerate for up to 3-4 days or freeze for several months. Reheat gently to preserve flavor and nutrients.
What if my AIP Instant Pot meals are undercooked or overcooked?
Adjust cooking times and liquid amounts carefully. Use the included pressure cooking times chart as a guide, and ensure adequate liquid is present to avoid under or overcooking.
How do I adjust flavors in AIP cooking without common seasonings?
Use AIP-approved herbs and spices like turmeric, ginger, and fresh herbs. Balance flavors carefully as many common seasonings are excluded; tasting and gradual seasoning adjustments help achieve desired flavor.