Instant Pot Recipe Makeover for 3 Weight & Wellness Favorites

By Shelby Olson, MS, LN
February 19, 2018

Did you receive one of the most popular gifts for the holiday season? Are you still waiting to break that Instant Pot out of its box? Worried you might have a kitchen disaster? Have no fear - we’re bringing you three of our most popular recipes from our cookbook, tailored for that fun, new, “get-dinner-on-the-table-fast” kitchen tool. (Of course, it is helpful to read the user guide, too.) These recipes are designed to give you a boost of confidence and are  easy and delicious. We want to motivate you to get back into the kitchen to recreate a couple of simple, but satisfying meals to keep you on track for a better metabolism and great health in 2018! The only thing the Instant Pot can’t do is chop your veggies and tackle those dishes. Let’s dig in!

Instant Pot Chuck Roast 


3 pound chuck roast
1 tsp salt
2 Tbsp. tomato paste
2 c. onion (sliced)
2 c. celery (chopped)
2 cloves garlic (minced)
½ c. beef broth


  1. Season roast with salt. Press the “Sauté” button and add 1 Tbsp. coconut oil into the metal insert. Sear each side of the roast until browned; about 3 minutes per side.
  2. Add the onion, celery, garlic, and broth. Spread tomato paste over the roast. Turn off the sauté function by pressing the “Keep Warm/Cancel” button.
  3. Place the lid into the locked position and position the steam valve to “Sealing”. Press “Manual” (or some models will  say “Pressure”)  cooking on high pressure. Adjust the time to 80 minutes. Allow the pressure to release naturally and then check tenderness, adding 10-15 minutes under high pressure if needed for food to be fork tender.

*Pro-tip: Need dinner in a hurry? Cube  the roast into two- inch pieces and cut the cook time down to 40 minutes.

Instant Pot Dijon Pork Chops 


1 medium onion (sliced)
2 pounds boneless pork chops
¼ c. Dijon mustard
1 ½ tsp salt
½ c. chicken broth


  1. Season the pork chops with salt.Press the “Sauté” button and add 1 Tbsp. coconut oil into the metal insert.
  2. Working in batches, sear both sides of the chops until browned, about 3 minutes per side.Set  the seared chops aside in a shallow dish. Add the onions to the metal insert, making an even layer on the bottom.
  3. Turn off the sauté function by pressing the “Keep Warm/Cancel” button. Nestle the chops into the metal insert on top of the onions. Try to get them all lying flat if possible to evenly cook the meat. Pour in the chicken broth; then spread the mustard over the chops.
  4. Place the lid into the locked position and move the steam valve to “Sealing”. Press “Manual” - cooking on high pressure for 8 minutes. Allow the pot to naturally release pressure for 5 minutes, doing a quick release after 5 minutes if necessary. Serve the chops with a spoonful of onions and pan sauce for added flavor.

Instant Pot Mexican Chicken Wraps 

3 pounds chicken thighs
1 ½ c. salsa
1 ½ tsp cumin
1 ½ tsp salt
Romaine lettuce
3 c. corn
6 Tbsp. sour cream
1 ½ avocados


  1. Place chicken, salsa, cumin, and salt into the metal insert and try to get the chicken into a single layer on the bottom to cook evenly. Add ½ cup chicken broth or water.
  2. Place the lid into the locked position and position the steam valve to “Sealing”. Press “Manual”  cooking on high pressure for 6 minutes. Allow the pot  to naturally release pressure for 5-7 minutes, doing a quick release after 7 minutes if necessary. Shred the cooked chicken with two forks and spoon over the salsa/cooking liquid for added flavor.
  3. For each serving, divide 4 oz shredded chicken, 1/2 c. corn, 1 Tbsp sour cream and 1/4 avocado among a few romaine leaves. Eat like a taco

*Pro-tip: Forgot to thaw the chicken? No problem - up the cook time to 12 minutes

About the author

Shelby is a licensed nutritionist at Nutritional Weight & Wellness. Shelby grew up in the kitchen, surrounded by her mother's good food and a love for feeding others. After finding out she was gluten sensitive in her early 20's and paired with the stress and anxiety of college, Shelby was motivated to learn about nutrition. After feeding her body with real foods not only did her wavering moods and low energy improve, but her hormonal acne and rashes cleared up as well. Shelby is a licensed nutritionist through the Minnesota Board of Nutrition and Dietetics. She received her B.S. in Kinesiology & Health, specializing in exercise science from Iowa State University. Most recently she completed her M.S. in Applied Clinical Nutrition from New York Chiropractic College.

View all posts by Shelby Olson, MS, LN


Jennifer Hanson
I love your radio show. It has great information.
February 27, 2018 at 9:03 am

I am very excited to make the recipes however I have a Pressure Cooker instead of an Instant Pot. The recipes are difficult to translate as they are clearly designed for the Instant Pot model. Would love to see a more generic recipe or update for Power Pressure Cooker. Thanks!
March 4, 2018 at 1:22 pm


If you are using an electric pressure cooker the recipe/method will be the same. If it is a stovetop pressure cooker the method will be the same and the cook time will likely be reduced by 25%.

As always, recipes using specific kitchen equipment can vary based on model, so it would be important to read the enclosed user manual for the charts of estimated cook times.

Mary Ellen Ward
I listen to your radio show.
March 5, 2018 at 4:14 pm


Thanks for tunning in. 

I don't listen to you live, but I downloaded the app and have listened to so many shows!! I decided now to start listening while I'm working out. I love you guys! Thanks for all of the information. Going to try these recipes!
July 16, 2018 at 9:06 am


We love to hear this thanks so much for downloading the podcast and listening!

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