The Essential Instant Pot® Keto Cookbook: 210 Delicious Ketogenic Recipes to Fuel You Every Day

by Casey Thaler NASM-CPT, FNS

Overview

The two hottest trends in wellness made deliciously easy! Personal trainer and fitness expert Casey Thaler provides 210 ketogenic recipes for every meal of the day-fully endorsed by Instant Pot®.

Eating keto has never been easier, thanks to the Instant Pot®, an electric multicooker that can sauté, bake, slow cook, and pressure cook healthy, flavorful meals. Perfect for all models of the Instant Pot, we're serving up 210 wholesome recipes that will have you eating in a fraction of the time.

Casey's delicious meals contain no processed foods, are free from sugars, and omit inflammatory grains. You'll feel great indulging in keto staples like Easy Healing Bone Broth and Butter Pecan Fat Bombs; comfort food favorites like Classic Lasagna, Chicken Pot Pie, and Basil-Lime Carnitas; and guilt-free desserts like Luscious Lemon Squares, Soft and Chewy Chocolate Chip Cookie Bites, and more.

Featuring guest recipes from some of the biggest names in the paleo and keto communities-like Danielle Walker, Dr. Kellyann Petrucci, and Robb Wolf-THE ESSENTIAL INSTANT POT® KETO COOKBOOK is your ultimate resource for eating clean and getting lean.

Product Details

ISBN-13:	9781538732564
Publisher:	Grand Central Publishing
Publication date:	01/08/2019
Pages:	272
Sales rank:	203,371
Product dimensions:	7.40(w) x 9.40(h) x 0.60(d)

About the Author

CASEY THALER, NASM-CPT, FNS is one of the most highly-regarded voices in the paleo and keto communities. Casey is pursuing his PhD in nutritional biochemistry and has written over 200 articles on health, science, fitness, and nutrition. As a National Academy of Sports Medicine certified personal trainer and fitness nutrition specialist, he has also helped thousands of people lose weight, look younger, and live their healthiest lives.
Casey writes regularly for the founder of the Paleo Diet, Dr. Loren Cordain. He is also a regular contributor to Paleo Magazine, and has written for Greatist, Paleohacks, MindBodyGreen, and Breaking Muscle. Casey also currently serves as an adviser to a number of small startup companies in the health and wellness space.

Table of Contents

Introduction xi

Keto Basics xii

Instant Pot Basics xv

Breakfast

Mini Bacon and Kate Frittatas 1

Protein Scramble 2

Spicy Morning Chicken Bowl 3

Simple Deconstructed Breakfast Pizza 4

Hard-Boiled Eggs 5

Classic Yogurt 6

Cheddar-Herbed Strata 7

Grass-Fed Beef Breakfast Bowl 8

Chocolate Chip Mini Muffins 9

Denver Omelet 10

Hot Chocolate Breakfast Cereal 11

Fat Burning Coffee 12

Egg Bites 13

Breakfast Cake 14

Mini Pancake Bites 15

Simple and Easy Banana Bread 16

Cinnamon Roll Cakes 17

Chocolate Butter Pecan Fat Bombs 18

Bacon and Spinach Quiche 19

Fast and Easy Chocolate Pumpkin Balls 20

Deconstructed Chicken Breakfast Tacos 21

Pumpkin Porridge 22

Traditional Coffee Cake 23

Bacon and Egg Bake 24

Chocolate Cinnamon Roll Fat Bombs 25

Breakfast Burritos 26

Big Chocolate Chip Pancake 27

Fast and Easy Huevos Rancheros 28

Simple Pumpkin Mug Muffin 29

Mexican Breakfast Chili 30

Super Fat Casserole 31

Classic "Oatmeal" 32

Chocolate Pumpkin Treat 33

Easy Mug Cakes 34

Deconstructed Breakfast Casserole 35

Traditional Porridge 36

Egg Bake 37

Sunrise Pizza 38

Fast and Easy Shakshuka 40

Simple Breakfast Cereal 41

Cauliflower Breakfast Pudding 42

Spinach Frittata 43

Coconut Yogurt 44

Zucchini Fries with Bacon and Eggs 45

Donut Muffins 46

Crustless Kale Quiche 47

Avocado Breakfast Burger 48

Classic Hot Chocolate 49

Simple Bacon and Eggs 50

Cauliflower Hash 51

Pumpkin Pie Fat Bombs 52

Fast and Easy Canja De Galinha 53

Traditional Scones 54

Bacon and Egg Casserole 56

Cauliflower Egg Muffins 57

Gluten-Free Zucchini Bread 58

Classic Steak and Eggs 59

Lunch

Lobster Bisque 61

High-Protein Chili 62

Creamy Bacon Soup 63

Classic Beef Stew 64

Fast and Easy Italian Chicken Soup 65

Simple Sloppy Joes 66

Traditional Goulash 67

Classic Chicken "Noodle" Soup 68

Coconut Butternut Squash Soup 69

Easy Healing Bone Broth 70

10-Minute Salmon and Vegetables 71

Crispy Bacon Chili 72

Classic Pumpkin Soup 73

Hearty Hamburger Soup 74

Basil-Lime Carnitas 75

Kung Pao Chicken 76

Hot 'n' Spicy Turkey Meatballs 77

Spicy Buffalo Chicken Soup 78

Savory Pumpkin and Bacon Soup 79

Bunless Bacon Cheeseburger 80

15-Minute Fajitas 81

5-Ingredient Minestrone Soup 82

Avocado-Cilantro Tacos 83

15-Minute Vegetable Soup 84

Turkey Burger with Bacon-Wrapped Avocado Fries 85

Shrimp and Avocado Salad 86

Mushroom Burgers 87

20-Minute Pepperoni Pizza 88

Traditional Egg Drop Soup 90

Clam Chowder 91

Broccoli and Cheddar Soup 92

Parmesan-Oregano Meatballs 93

Fast and Easy Gumbo 94

Classic Grilled Cheese 95

10-Minute Pizza Soup 96

Chicken Salad with Super Greens 97

Garlic Tomato-Basil Soup 98

Coconut Curry Mussels 99

Easy Poke Bowl 100

5-Ingredient Albondigas Soup 101

Crispy Bacon Bomb 102

How to Make a Bacon Weave 104

Ham and Cheese Bake 106

Mug Lasagna 107

Dinner

Baby Back Ribs 109

Poached Salmon 110

Whole Roast Chicken 111

Pork Chops 112

Simple Crab Legs 113

Hot 'n' Spicy Meatloaf 114

Clambake 115

Deconstructed Bacon Pizza 116

Fast and Easy Chicken Cacciatore 117

Spicy Mexican Chicken 118

Classic Pot Roast 119

Grandma's Classic Meatballs 120

Bone Broth Brisket 121

Crab Bisque 122

9-Minute Mahi Mahi 123

High-Protein Meatza Casserole 124

Fast and Easy Chicken Escabèche 125

Creamy Cauliflower Soup 126

Steak and Cauliflower Rice 127

Fast and Easy Crack Chicken 128

One-Pot Shrimp Scampi 129

Chicken Pot Pie 131

Cheesy Quesadillas 132

Simple Broccoli Cheddar Soup 134

Classic Lasagna 135

Cauliflower "Fried" Rice 136

Mac and Cheese 137

Spinach Casserole 138

Simple Keto Bruschetta Chicken 139

Steak Nachos 140

Balsamic Beef 141

Sesame Beef 142

Fast and Easy Lasagna Soup 143

Bacon Cheese "Waffle" 144

Simple Ropa Vieja 145

Dessert

Traditional Cheesecake 147

Decadent Fudge 148

Classic Mint Chocolate Chip Ice Cream 149

Peppermint Chocolate Almond Butter 150

Bacon and Chocolate Covered Brazil Nuts 151

Coconut Cake 152

Coconut-Crusted Chocolate Bark 153

Ice Cream Bites 154

Traditional Cupcakes 155

Soft and Chewy Chocolate Chip Cookie Bites 156

Cake Balls 157

Classic Brownies 158

Holiday Pumpkin Pie 159

Crème Brûlée 160

Coconut Whipped Cream 161

Sugar-Free Key Lime Pie 162

Tiny Pumpkin Cheesecakes 163

Cannoli Bites 164

Decadent Chocolate Mousse 165

Chocolate Almond Squares 166

Chocolate Coconut Butter 167

Traditional Pecan Pie 168

5-Ingredient Mini Chocolate Cakes 170

Easy Pecan Cookie Bars 171

Antioxidant-Rich Matcha Cheesecake 172

Coconut Cookie Bites 173

Luscious Lemon Squares 174

Savory Chocolate Cashews 175

Super Fudge Fat Bombs 176

Classic Blondies 177

Mixed Candied Nuts 178

10-Minute Chocolate Macadamia Butter 179

Million-Dollar Pound Cake 180

Coconut Flaked Walnut Fudge 181

Easy Almond Butter Mini Cakes 182

Holiday Ginger Cookie Bites 183

Traditional Chocolate Pie 184

Easy Coconut Macaroons 185

Classic Chocolate Cake 186

Mini Lava Cakes 187

Chocolate Chip Cheesecake 188

Chocolate-Covered Pumpkin Seeds 189

Sides

Smoky Bacon Sliders 191

Paprika-Lemon Brussels Sprouts 192

Extra Crispy Parmesan Crisps 193

Turmeric Egg Salad 194

Classic Ginger Ale Soda 195

Cauliflower Mashed "Potatoes" 196

Mini Pizza Bites 197

California Cauliflower Salad 198

Artichoke with Buttery Garlic Dipping Sauce 199

10-Minute Kale Chips 200

Bacon-Lime Guacamole 201

Zero Calorie Iced Tea 203

Cucumber-Turmeric Wellness Tonic 204

Loaded Cobb Salad 205

Condiments, Dips & Sauces

Classic BBQ Sauce 207

Rosemary-Dijon Mayo 208

Hotter Than Hot Sauce 209

Homemade Ketchup 210

10-Minute Bacon Spinach Dip 211

Three-Cheese Queso Dip 212

Creamy Parmesan Alfredo Sauce 213

Garlic-Red Pepper Marinara Sauce 214

Traditional Ghee 215

Shakes & Smoothies

Perfect Breakfast Shake 217

Super Fat Burning Shake 218

Basil-Mint Green Smoothie 219

Coconut Chocolate Whipped Cream Smoothie 220

Cashew Cream Smoothie 221

Chocolate Macadamia Butter Smoothie 223

Chocolate Mocha Coconut Butter Smoothie 224

Creamy Chocolate Almond Butter Shake 225

Fall Pumpkin Cinnamon Shake 226

Coconut Milk Berry Smoothie 227

Beneficial Resources 229

Special Thanks To 239

Photography Credits 239

Index 240

Editorial Reviews

Casey has outdone himself and put together a must-have for any keto- or paleo-minded cook. With quick and easy recipes that are packed with flavor, THE ESSENTIAL INSTANT POT KETO COOKBOOK takes away any excuses you might have to not eat healthy.—Cain Credicott, founder of Paleo Magazine

I have been following a keto approach for years, and like most people, I also own an Instant Pot®. However, I never thought to really make my life easier by combining the two. From baby back ribs, to lasagna, and even cheesecake, this book will truly make a keto lifestyle attainable for anyone.—Dr. Anthony Gustin, cofounder of Perfect Keto

[L]ife-changing for the busy keto dieter, Thaler's dishes save you time on grocery shopping and food prep, as many of his recipes call for few ingredients and make the most of bold spices and rich proteins . . . With a detailed introduction about Instant Pot techniques and keto basics, THE ESSENTIAL INSTANT POT KETO COOKBOOK is ideal for both novice and experienced low-carb cooks.—Brit+Co

Like many people, I am extremely busy—so I love the Instant Pot(R). What I didn't know was how easy it is to make keto-friendly meals with it. THE ESSENTIAL INSTANT POT KETO COOKBOOK has some of my absolute favorite low-carb recipes—from chocolate cake to mahi mahi, and even lobster bisque! It's truly a must-buy.
—Casey Armstrong, VP, Marketing of Big Commerce, former CEO of Paleohacks

THE ESSENTIAL INSTANT POT KETO COOKBOOK is a game-changer for anyone trying to eat a quality keto diet! The recipes are creative and simple, and packed with healthy fats. I highly recommend it to anyone cooking keto who is cutting out the carbage!
—Emily Schromm, MTV's The Real World: DC and personal trainer

As a busy single mom I am all about finding ways to make keto cooking as simple as possible. That's why I absolutely love Casey's recipes and cooking with tools like the Instant Pot(R)! It helps me create delicious flavors in a fraction of the time.
—Jen Fisch, author of The Easy 5-Ingredient Ketogenic Diet Cookbook

We are always on the lookout for great tools and appliances to make eating healthy quick and easy. The Instant Pot(r) is such an incredible tool for making nourishing meals in a cinch. One of our favorite things to cook up is bacon broth! Having access to easy keto recipes from THE ESSENTIAL INSTANT POT KETO COOKBOOK will be helpful for anyone looking to integrate more keto meals into their lifestyle.
—Marni Wasserman, author of Fermenting for Dummies and co-host of The Ultimate Health podcast

I'm a busy guy, and my ability to maintain a ketogenic lifestyle has improved so much by being able to use the Instant Pot(r). It allows me to still be able to enjoy cooking—but without spending hours in front of the stove. Now, with a new baby in the picture, my time is even more valuable, so THE ESSENTIAL INSTANT POT KETO COOKBOOK became an integral part of my life!
—Thomas DeLauer, personal trainer, Muscle & Fitness magazine

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