Instant Pot Keto Mediterranean Chicken

Introduction

Unlock a world of vibrant flavors with minimal effort, even on your busiest days! This Instant Pot Keto Mediterranean Chicken recipe delivers a delicious, healthy meal that’s a breeze to prepare. Experience rich, savory notes combined with the convenience of your Instant Pot. Perfect for busy parents and beginners, this dish fits beautifully into a low-carb and keto lifestyle, proving that healthy eating can be both quick and incredibly flavorful.

Why You’ll Love This Recipe

• Keto & Low-Carb: This recipe perfectly aligns with your dietary needs, offering a satisfying meal without compromising on flavor or macros. For those exploring specific dietary approaches, understanding the principles of a ketogenic diet can be beneficial.
• Effortless Instant Pot: The Instant Pot does most of the work, meaning minimal hands-on cooking time for you.
• Rich Mediterranean Flavors: Savor the aromatic blend of herbs, tomatoes, and olives that transport your taste buds to the sunny Mediterranean. The Mediterranean diet, celebrated for its emphasis on fresh, whole foods, offers numerous health advantages.
• Versatile & Adaptable: Ideal for weekly meal prep, this dish can be customized easily with your favorite keto-friendly sides.
• Healthy & Wholesome: Enjoy a lean protein source packed with fresh ingredients, making it a nutritious choice for the whole family.

Ingredients

Gathering a few simple ingredients is all it takes to create this flavorful Instant Pot Keto Mediterranean Chicken. Each component contributes to the rich, aromatic profile, ensuring a delicious and healthy meal every time.

• Chicken Thighs: 2 lbs boneless, skinless chicken thighs for tender, juicy results.
• Healthy Fat: 2 tablespoons ghee or olive oil for sautéing.
• Aromatics: Minced garlic (from 3-4 cloves). Optional: 2 cups chopped white onion for added flavor, omit for strict keto.
• Canned Tomatoes: 28 oz can diced/ chopped tomatoes, unsalted.
• Olives: ½ cup black olives, pitted, or Kalamata olives for a briny kick.
• Spices: 1 teaspoon smoked paprika, 1 teaspoon onion powder, ¼ teaspoon chili pepper flakes (optional for heat), ½ teaspoon ground coriander seed, 2 teaspoons dried parsley, 2 teaspoons dried oregano.
• Seasoning: Salt and black pepper to taste.

Notes & Substitutions

• Chicken: Boneless chicken breasts can be used; reduce pressure cook time to 6 minutes to prevent dryness.
• Healthy Fat: Avocado oil is an excellent alternative to ghee or olive oil.
• Onions: For stricter keto, omit fresh onions and rely on the onion powder for flavor.
• Olives: Feel free to use your favorite type of pitted olives, green or black.
• Spices: Adjust the quantities of spices to match your personal preference.
• Broth: While not listed above, a splash of low-sodium chicken or vegetable broth can be used to deglaze the pot if needed.

Equipment

Making this Instant Pot Keto Mediterranean Chicken recipe requires just a few standard kitchen tools. You likely have most of these on hand already!

• Instant Pot: A 6-quart or 8-quart model works best for this recipe.
• Cutting Board: For preparing the chicken and any optional vegetables.
• Sharp Knife: Essential for clean and safe slicing and chopping.
• Measuring Spoons and Cups: To accurately measure all your delicious spices and ingredients.
• Tongs or Slotted Spoon: Handy for handling the chicken and stirring.

Instructions

Let’s get cooking! Follow these simple steps to create your incredible Instant Pot Keto Mediterranean Chicken.

1. Prepare the Chicken: Pat the boneless, skinless chicken thighs dry with paper towels. Season them generously with salt and black pepper on both sides. This simple step enhances flavor and helps achieve a nice sear.
2. Sauté Chicken: Set your Instant Pot to the “Sauté” function. Pour the olive oil or ghee into the bottom of the pot and allow it to heat up for about 1-2 minutes. Carefully add the seasoned chicken thighs to the hot pot. Sauté the chicken for 3-4 minutes per side, just until they are nicely browned. The chicken will not be cooked through at this stage. Remove the browned chicken and set it aside on a plate.
3. Sauté Aromatics (Optional): If using, add the chopped white onions to the Instant Pot. Sauté them for about 5 minutes, stirring occasionally, until they soften and become translucent.
4. Bloom Spices & Add Tomatoes: Stir in the smoked paprika, onion powder, chili pepper (if using), ground coriander seed, dried parsley, and dried oregano. Cook the spices for just 1 minute, stirring constantly, to bloom their flavors. Pour in the 28 oz can of diced tomatoes and stir everything together, scraping up any browned bits from the bottom of the pot to prevent a “Burn” notice.
5. Combine Ingredients: Bring the browned chicken thighs back to the Instant Pot, nesting them into the tomato and spice mixture. Mix everything gently until the chicken is well combined with the sauce.
6. Pressure Cook: Place the lid on the Instant Pot and make sure the pressure release valve is set to the “Sealing” position. Press the “Cancel/Off” button to reset the pot from the “Sauté” function. Then, select the “Manual” or “Pressure Cook” button and use the “+” or “-” buttons to set the cooking time to 7 minutes on high pressure.
7. Release Pressure: Once the cooking cycle is complete, allow the Instant Pot to naturally release pressure for 5 minutes. After 5 minutes, carefully switch the pressure release valve to the “Venting” position to quick release any remaining pressure. Once the pin drops, carefully open the lid.
8. Finish & Serve: Garnish the Instant Pot Keto Mediterranean Chicken with fresh chopped parsley and stir in the black olives. Mix well to combine. Serve this delicious Instant Pot Keto Mediterranean Chicken hot with your favorite keto sides.

Pro Tips & Troubleshooting

• Avoid Burn Notice: Always ensure you thoroughly deglaze the bottom of the Instant Pot after sautéing. Scraping up all the browned bits prevents a “Burn” error.
• Achieve Best Flavor: Don’t skip browning the chicken. This crucial step adds depth of flavor and creates a beautiful sear on your Mediterranean chicken.
• Thicker Sauce: For a thicker sauce, remove the chicken after cooking. Whisk 1 teaspoon of xanthan gum with 2 tablespoons of water to create a slurry, then stir it into the hot sauce on the “Sauté” setting until thickened.
• Don’t Overcook Chicken: Sticking to the recommended 7 minutes pressure cook time (plus natural release) ensures tender, juicy chicken thighs every time.
• Adjust Spice Level: For more heat, feel free to increase the amount of chili flakes. Taste the sauce before adding them to ensure it suits your preference.

Serving, Storage, & Variations

This flavorful Instant Pot Keto Mediterranean Chicken is incredibly versatile, making it perfect for any occasion.

• Serving Suggestions (Keto): Pair your delicious chicken with a variety of low-carb options. Think fluffy cauliflower rice, light zucchini noodles, vibrant steamed greens, or perfectly roasted asparagus. It’s also fantastic with a simple side salad.
• Storage: Let any leftovers cool completely, then transfer them to an airtight container. Refrigerate for up to 3-4 days, making it ideal for meal prepping.
• Freezing: This recipe freezes beautifully! Divide the chicken and sauce into individual portions in freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop or in the microwave.
• Variations:
  • Different Proteins: Experiment with boneless pork loin chunks or lamb chunks for a different texture and flavor profile.
  • Add Vegetables: Stir in fresh spinach or bell peppers during the last minute of pressure cooking, or add artichoke hearts with the olives.
  • Spice Profile: Explore other Mediterranean spices like za’atar or sumac for an authentic twist.
  • Dairy-Free: This recipe is already naturally dairy-free, making it suitable for those with dairy sensitivities.

Nutrition

This Instant Pot Keto Mediterranean Chicken is a fantastic choice for a healthy lifestyle. It’s naturally low in carbohydrates and high in lean protein, supporting muscle maintenance and satiety. The use of healthy fats like ghee or olive oil contributes essential fatty acids. Furthermore, the diced tomatoes and olives provide vitamins, antioxidants, and beneficial nutrients, making this a wholesome and nourishing meal option.

Values are approximate and may vary based on specific ingredients and serving sizes.

FAQ

• Can I use chicken breasts instead? Yes, you can! Adjust the pressure cook time to 6 minutes for boneless, skinless chicken breasts to prevent them from drying out.
• How do I make the sauce thicker? For a keto-friendly thickener, mix 1 teaspoon of xanthan gum with 2 tablespoons of water, then stir it into the hot sauce in the Instant Pot on “Sauté” mode until it reaches your desired consistency.
• Is this recipe spicy? The amount of chili pepper flakes is optional. You can omit them entirely for a mild flavor or increase them for more heat in your Instant Pot Keto Mediterranean Chicken.
• Can I prepare this in advance? Absolutely! This recipe is excellent for meal prep. Cook it, then store portions in the refrigerator for up to 3-4 days or freeze for longer.
• What if I don’t have an Instant Pot? You can make this in a Dutch oven on the stovetop. Brown chicken, sauté aromatics and spices, add liquids, then simmer, covered, for 25-30 minutes until chicken is cooked through.
• Can I add other vegetables? Yes, feel free to stir in spinach or bell peppers during the last minute of pressure cooking for added nutrients and color.

Conclusion

You now have all the tools to create a truly spectacular meal with minimal fuss. This Instant Pot Keto Mediterranean Chicken brings together incredible flavor, quick preparation, and keto-friendly goodness. It’s perfect for anyone looking for a healthy, satisfying dish that doesn’t compromise on taste or convenience. Give this recipe a try and discover how simple and delicious healthy eating can be. We’d love to hear your thoughts – share your experience and rate the recipe below!

Instant Pot Keto Mediterranean Chicken

A bold and flavorful low-carb dish made in the Instant Pot. Tender chicken thighs simmered with olives, herbs, and tomatoes create a Mediterranean-inspired keto meal in under 30 minutes.

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Course: Main Course

Cuisine: Keto, Mediterranean

Calories: 350

Ingredients Equipment Method Notes

Ingredients

  

• 2 lbs boneless, skinless chicken thighs
• 2 tbsp olive oil or ghee
• 3–4 cloves garlic, minced
• 2 cups white onion, chopped (optional)
• 28 oz unsalted diced tomatoes, canned
• 0.5 cup black or Kalamata olives, pitted
• 1 tsp smoked paprika
• 1 tsp onion powder
• 0.25 tsp chili pepper flakes (optional)
• 0.5 tsp ground coriander seed
• 2 tsp dried parsley
• 2 tsp dried oregano
• Salt and black pepper, to taste
• Fresh parsley, chopped (for garnish)

Equipment

• Instant Pot (6 or 8 qt) For pressure cooking the chicken.
• Cutting board & knife For prepping ingredients.
• Measuring spoons & cups For accurate seasoning and liquids.
• Tongs or slotted spoon To remove and handle chicken.

Method

 

1. Pat chicken thighs dry and season both sides with salt and pepper.
2. Set Instant Pot to 'Sauté'. Add oil or ghee and heat for 1–2 minutes. Brown chicken on both sides for 3–4 minutes. Remove and set aside.
3. If using onions, sauté them in the remaining oil for about 5 minutes until softened.
4. Add paprika, onion powder, chili flakes, coriander, parsley, and oregano. Stir 1 minute to bloom spices.
5. Pour in diced tomatoes and stir, scraping up any browned bits from the bottom to avoid a burn warning.
6. Return browned chicken to the pot and gently stir to coat in sauce.
7. Seal the lid, set valve to 'Sealing', and pressure cook on High for 7 minutes. Let pressure naturally release for 5 minutes, then quick release.
8. Open lid carefully. Stir in olives and garnish with fresh parsley. Serve hot with keto-friendly sides.

Notes

Swap in boneless chicken breasts if desired (reduce cook time to 6 minutes). Omit onions for strict keto. Add spinach or artichokes at the end for more texture. Use a slurry of xanthan gum for a thicker sauce if preferred.

Emily Thompson

Emily Thompson is a home cook and food enthusiast who believes that great meals bring families together. She loves exploring creative twists on classic American comfort food, always testing new ideas in her kitchen. Emily is passionate about sharing simple, practical recipes and time-saving tips to help busy people enjoy cooking at home. Her approachable style makes every dish accessible, delicious, and perfect for those seeking inspiration for everyday meals and special occasions. Find Emily’s latest creations and kitchen wisdom on yumeasymeals.com.