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20 Healthy Instant Pot Dump Recipes

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The last thing you want to do at the end of a long day is cook a fussy dinner. When you’re hungry and want something fast, the Instant Pot is such a lifesaver. And to make getting dinner on the table even easier, we’ve compiled a list of 20 healthy Instant Pot dump recipes that allow you to add your ingredients to the pot, and let it go. A few recipes require minimal sautéing to start, but that’s it. Simple, huh?

I’ll begin by sharing our most popular Instant Pot Taco Soup which is not only a dump and dash recipe it’s also zero points on Weight Watchers! Enjoy!

We hope you enjoy these easy, delicious, healthy Instant Pot dump recipes!

healthy instant pot dump recipes

Healthy Dump and Go Instant Pot Recipes

We sure hope you enjoy this list of dump and dash recipes for your Instant Pot! Enjoy!

Easy Instant Pot Chicken Stew from The Inspiration Edit:

Our Chicken Stew is a fabulous healthy recipe to try in your Instant Pot. While we prefer to saute the onions and garlic before adding the chicken because it helps mellow out the flavors, but you don’t have to saute them if you’re in a hurry.

This yummy stew is full of chicken, peppers, and tomato-y goodness. It’s perfect for a winter meal, and so easy to make. Just throw all the ingredients in the pot and let it cook. You’ll love the hearty flavor and the thick, delicious broth.

Instant pot chicken stew pressure cooker recipe

Sweet Potato Soup from Two Healthy Kitchens:

This sweet potato soup is a great starter for your holiday meals, but you can enjoy this warm bowl of comfort food anytime you want. It’s delicious all year long! Just dump all your ingredients except the half-and-half and the garnishes into your Instant Pot, and let it go. 

It’s tasty, nutritious, and will leave your guests wanting more. But that’s not all – you can also easily turn this soup into a main course by adding some protein. Slow cookers are great for making this soup, as they allow the flavors to really meld together. So if you’re looking for a dish that is both easy and impressive, look no further than this sweet potato soup!

sweet potato soup 1

Instant Pot Egg Bites from The Inspiration Edit:

These egg bites are the perfect way to start your day with a protein-fueled breakfast. Made with eggs, peppers, ham, and a bit of cheese, they’re perfect for low carb or keto diets.

Feed your body and start your day off right with these protein-packed egg bites! They’re the perfect on-the-go breakfast that will help power you through your morning.

instant pot egg bites

Quinoa with Broccoli and Cheese from Instant Pot Eats:

This is a healthier version of your typical broccoli and cheese casserole made with rice because it’s made with quinoa, which has much more protein and fiber, filling you up faster.

It’s a delicious and nutritious meal the whole family will love!

quinoa with broccoli and cheese 1

Asparagus Soup from The Inspiration Edit:

Looking for ways to fit in more good-for-you veggies? Our delicious Asparagus soup is creamy and packed with asparagus. The potatoes help add thickness and creaminess to the soup. It’s surprisingly filling!


Fiesta Chicken from I Don’t Have Time for That:

Want a super easy meal that the whole family will love? This fiesta chicken is it! At around 337 calories per serving with 24 grams of protein, it’s a great choice if you’re watching your carbs. If you’re not counting carbs, you can serve this chicken over rice, potatoes, or even noodles.

However, if you are carb-conscious, serve it over cauliflower rice or just roll it up in lettuce wraps. The chicken is so flavorful you won’t miss the tortilla. 

fiesta chicken

Glazed Carrots with Garlic and Herbs from The Inspiration Edit:

Carrots are so good for you! They’re a great source of vitamins and nutrients, and glazed carrots make an excellent side for all sorts of main dishes, such as chicken, pork, or steak. These are made with just a bit of butter and brown sugar, but you could always sub honey for the sugar if you’d like to make it even healthier.

instant pot glazed carrots

Moroccan Chickpea Stew from Recipes from a Pantry: 

This chunky and hearty stew is a fab dump-and-start recipe for a quick and healthy weeknight meal. Chickpeas and tomatoes are cooked with fragrant spices to create this delectable dish. It’s vegan and gluten-free and is suitable for a wide variety of diets. 

moroccan chickpea stew

Instant Pot Pumpkin Puree from The Inspiration Edit:

If you go crazy for pumpkin everything in autumn, you’re going to love how easy it is to make your own pumpkin puree in your Instant Pot. All you need is the pressure cooker, water, and sugar pumpkins (or pie pumpkins), and they’ll soften right up in just minutes, ready to be blended into a delicious and healthy puree.

instant pot pumpkin puree

Dump and Start Mexican Quinoa from Recipes from a Pantry:

This healthy and versatile dish tastes like you spent hours on it, but it’s no effort at all when you use your Instant Pot. Quinoa, corn, peas, and black beans are cooked in salsa and a chipotle paste for a yummy meal with loads of flavor. 

mexican quinoa 1

More Healthy Instant Pot Dump Recipes

Spicy Tomato Soup from The Inspiration Edit:

Nothing comforts like a bowl of warm tomato soup on a cold day. Swirl in a bit of cream cheese if you like your tomato soup on the creamier side. Serve with crusty bread or a healthy green salad on the side. Yum!

850 3376 1

Instant Pot Savory Chicken from Instant Pot Eats:

This savory chicken is so easy, delicious, and versatile that it will become a regular in your dinner rotation. Serve it along with a heaping helping of cauliflower rice and steamed broccoli to round out your meal. 

savory chicken

Split Pea Soup from The Instant Pot Table

After sauteeing your onion and ham for a couple of minutes, the rest of this recipe is as simple as adding the ingredients and cooking it for 17 minutes. The resulting soup is creamy, flavorful, and packed with nutritious veggies.

instant pot split pea soup

Black Beans and Rice From the Instant Pot Table

For an easy, meatless meal that’s truly healthy Instant Pot dump recipes, that’s also full of filling and super healthy, try black beans and rice. The beans and rice are perfectly seasoned and can be eaten alone as a meal or as a side dish.


Instant Pot Carrot Soup from Piping Pot Curry:

This dump and go recipe is perfect for weekdays when you want a healthy meal without a lot of fuss. It’s vegan, gluten-free, oil-free and suitable for almost any diet. You’ll love the fresh flavor combination of the carrot and ginger.

carrot soup 1

Beef Ragu from Savory Tooth:

Shredded beef is cooked in tomato sauce along with onions, carrots, and garlic for a tender, meaty dish that’s perfect for serving with rice or mashed cauliflower.

beef ragu 1

Creamy Garlic Parmesan Chicken from Lemons and Zest:

Low-carbers will enjoy this creamy garlic chicken over cauliflower rice, mashed cauliflower, and in lettuce wraps. If you’re not watching your carbs, you can serve it over rice or regular mashed potatoes. If you want to lighten it up a little, use low-fat cream cheese instead of the regular stuff. Chicken always makes for delicious healthy Instant Pot dump recipes, don’t you think?

creamy garlic parmesan chicken

Hibachi Shrimp from Sunny Little Kitchen:

This dump and cook shrimp recipe is so easy to pull off. Add the shrimp, vegetables, and the sauce made with soy sauce, ginger, garlic, and sesame oil, let it come to pressure. That’s it! Once it comes to pressure, the shrimp is cooked, and the vegetables are still a bit firm. You can use frozen or thawed shrimp, which is a life saver if you forgot to defrost something for dinner!

hibachi shrimp

Chicken Curry Soup from Two Sleevers:

Get the amazing flavors of a chicken curry in a nourishing and healthy soup. The blend of chicken, vegetables, and spice is delicious and filling. It’s under 300 calories per serving, so it’s great for lots of diets!


20 Healthy Instant Pot Dump Recipes For A Quick & Healthy Family Meal

If you’re looking for healthy and easy healthy Instant Pot dump recipes, we’ve got you covered. These recipes are all simple to follow and will leave you with a delicious and nutritious meal. What’s your favorite Instant Pot dump recipe?

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