Instant pot meal prep is one of the easiest ways to save time, reduce stress, and eat well during the week, and as Registered Dietitians, we know how valuable that can be. This article dives into how the Instant Pot simplifies batch cooking, makes protein and grain prep a breeze, and keeps cleanup minimal.

We’ll share creative meal prep ideas, expert-tested tips to maximize efficiency, and strategies to make your cooking routine more streamlined and enjoyable.

Whether you’re prepping for a busy week or looking to stock up on freezer-friendly meals, the Instant Pot is a powerful tool for getting delicious, balanced meals on the table with less hassle.

Is an Instant Pot Good for Meal Prep?

According to our research, the Instant Pot is a game-changer for busy households. Why? It saves time, minimizes hands-on cooking, and reduces cleanup.

From cooking dried beans in half the time to perfecting tender meats and steaming veggies, the Instant Pot makes batch cooking a breeze. Plus, it’s perfect for creating freezer-friendly meals that you can grab and reheat when life gets hectic.

Instant Pot Meal Prep Ideas

Meal prep with an Instant Pot opens the door to endless possibilities, making it easier than ever to cook in batches without feeling overwhelmed. From protein-packed dishes to hearty grains, here’s how to create meals that are quick, delicious, and adaptable:

Shredded Chicken 3 Ways

Shredded chicken is one of the most versatile proteins to have on hand. It’s a quick, protein-packed staple that fits into almost any meal. To make it, add boneless, skinless chicken breasts to the Instant Pot along with about a cup of broth or water and your favorite seasonings. 

For a smoky twist, try BBQ seasoning; for taco night, go for cumin, chili powder, and garlic; or stick with Italian herbs for a classic flavor profile.

Cook the chicken on high pressure for 10 minutes, let the pressure release naturally for 5 minutes, and then shred it with forks or a hand mixer. Use it to top salads, stuff into wraps, mix into rice bowls, or even add to soups. It’s a true meal-prep lifesaver.

Vegan Lentil Chili

This hearty, budget-friendly chili is perfect for meal prep, offering fiber, plant-based protein, and bold flavors. It’s also a fantastic one-pot meal prep recipe.

To make it, combine dried lentils, diced tomatoes, chopped vegetables like bell peppers and onions, and a blend of chili powder, cumin, paprika, and garlic powder in your Instant Pot.

Add vegetable broth to ensure everything cooks evenly. Set it to high pressure for 15 minutes, and let it naturally release for 5–10 minutes.

After having this meal ourselves, we’ve found that the result is a thick, comforting chili that’s great on its own or served with rice, cornbread, or even over-baked potatoes. It’s also freezer-friendly, so you can portion out servings for quick lunches or dinners during busy weeks.

Brown Rice And Quinoa Mix

Whole grains like brown rice and quinoa are the perfect foundation for meal prep, and the Instant Pot simplifies the cooking process. For brown rice, rinse it well, add water in a 2:1 ratio, and cook on high pressure for 22 minutes.

Quinoa is even faster, requiring just 1 minute on high pressure with a 1.5:1 water ratio. Let the pressure release naturally for both to ensure fluffy, tender grains. Cook them separately or mix them together for a nutrient-dense base that pairs well with stir-fries, roasted vegetables, or protein dishes like grilled chicken or tofu.

Beef Stew Or Pulled Pork

If you’re craving a warm, comforting meal, beef stew and pulled pork are Instant Pot classics that are perfect for meal prep. For beef stew, use cubed chuck roast or stew meat. Sear it in the pot with a bit of oil, then add carrots, potatoes, celery, broth, and seasonings like thyme and bay leaves.

Cook on high pressure for 35 minutes, and the result is tender meat and perfectly cooked vegetables in a rich, flavorful broth.

For pulled pork, use a pork shoulder or pork butt. Sear it first, then add broth, apple cider vinegar, and your favorite BBQ spices.

Cook on high pressure for 45 minutes, and let it naturally release for 10 minutes. Shred the pork and use it for sandwiches, tacos, or meal prep bowls. Both options are freezer-friendly and taste even better the next day.

Hard-Boiled Eggs

Hard-boiled eggs are a simple yet nutritious option for snacks, breakfast, or as a topping for salads and grain bowls. Making them in the Instant Pot ensures perfectly cooked eggs every time, without the guesswork.

Place the eggs on the metal trivet inside the pot, add a cup of water, and set it to low pressure for 5 minutes. Once the cooking cycle finishes, use a quick release and immediately transfer the eggs to an ice bath to cool.

This helps prevent overcooking and makes peeling easier. Keep a batch in the fridge to grab on the go, or slice them up for a protein boost in your meals.

Vegetable Soup Base

A hearty vegetable soup base is an excellent meal prep option, providing a versatile dish that can be enjoyed on its own or customized with added proteins or grains. Start by sautéing onions, garlic, and celery directly in the Instant Pot using the sauté function.

Add a mix of diced vegetables like carrots, zucchini, and tomatoes, along with vegetable broth and seasonings such as thyme, oregano, and bay leaves. For extra flavor, include a splash of soy sauce or a pinch of red pepper flakes.

Cook on high pressure for 8 minutes and let it naturally release for 5 minutes. This soup can be portioned out for quick meals, or you can add cooked beans, shredded chicken, or cooked rice later to create different variations throughout the week.

Chickpeas For Multiple Meals

Cooking dried chickpeas in the Instant Pot is a game-changer for meal prep. Not only are they more cost-effective than canned options, but they also taste better and can be seasoned to your liking.

To make them, soak the chickpeas overnight (optional but recommended for faster cooking), then rinse and place them in the pot with enough water to cover them by about two inches. Add a pinch of salt and cook on high pressure for 35 minutes (20 minutes if soaked).

Once cooked, drain and store them in the fridge. Use the chickpeas for hummus, salads, grain bowls, or even as a crispy snack when roasted with spices in the oven.

Looking for even more fantastic meal prep ideas? Be sure to check out our other guides on air fryer meal prep recipes and no-cook meal prep.

Steel-Cut Oatmeal

Steel-cut oatmeal is a fantastic make-ahead breakfast that stays creamy and delicious in the fridge. It’s also incredibly easy to make in the Instant Pot. Combine 1 cup of steel-cut oats with 3 cups of water or your choice of milk, a pinch of salt, and optional add-ins like cinnamon or vanilla.

Cook on high pressure for 4 minutes, then allow for a natural release. Once done, divide the oatmeal into individual containers and top with fresh fruit, nuts, or a drizzle of honey or maple syrup. Reheat portions during the week for a warm, satisfying breakfast that feels fresh every time.