20 Anti-Inflammatory Instant Pot Recipes for Busy Families

When everyone is hungry at the same time and nobody has an hour to cook, an electric pressure cooker can be the difference between a home-cooked dinner and the drive-thru. These 20 anti-inflammatory Instant Pot recipes are built around the foods that show up again and again in eating patterns linked with lower inflammation: vegetables, beans and lentils, whole grains, fish, poultry, olive oil, herbs, and spices.

A quick reality check before we start. An anti-inflammatory eating pattern is about what you eat most of the time, not a single ingredient or recipe. Turmeric, ginger, and garlic add great flavor, but no dish here treats arthritis, autoimmune disease, or any other condition. The goal is simple: give your family easy, mostly whole-food dinners they’ll actually eat, with plenty of fiber and color and fewer ultra-processed ingredients.

All recipes were written for a 6-quart electric pressure cooker (Instant Pot or similar) and feed four to six people. Kids who are wary of spice can have their portions served before you add heat at the end.

Read this before you start

Understand the total time. Pressure time is only part of the story. A 6-quart cooker usually needs 8–15 minutes to come up to pressure, and natural release adds another 10–15 minutes. Each recipe lists the hands-on prep, the pressure time, the release method, and a realistic total.

Avoid the burn notice. Always deglaze the pot after sautéing by scraping up browned bits with broth or water. Layer thick ingredients like crushed tomatoes, tomato paste, and coconut milk on top without stirring when a recipe says so. Use at least the liquid listed; most cookers need about 1 cup of thin liquid to build pressure.

Use safe release habits. Keep your face and hands away from the steam valve during quick release, and never force the lid open. Follow your appliance manual for its minimum and maximum fill lines; beans and grains should not go above the half-full line.

Check doneness with a thermometer. The federal safe minimum internal temperature chart lists 165°F/74°C for poultry and ground poultry, 160°F/71°C for ground beef, 145°F/63°C for fish, and 145°F/63°C plus a 3-minute rest for whole cuts of beef. If chicken isn’t there yet, lock the lid and pressure cook 1–2 minutes more.

Leftovers. Per the USDA’s leftovers guidance, refrigerate within 2 hours in shallow containers, use within 3–4 days, and reheat to 165°F/74°C. Most soups, stews, and chilis here freeze well for up to 3 months.

About the nutrition numbers. Each recipe includes estimated nutrition per serving based on the listed ingredients and standard food-composition values. Brands and substitutions change the numbers. Optional toppings are not included.

Want to build a whole week around this style of eating? Try our 21-day anti-inflammatory meal plan, or browse our anti-inflammatory slow cooker meals for days you want dinner cooking while you’re out.

1. Turmeric Chicken and Brown Rice

A one-pot dinner where the rice and chicken cook together. Turmeric gives the rice a golden color and mild, earthy flavor; a squeeze of lemon at the end keeps it bright.

Serves: 6. Time: Prep 10 minutes; pressure 22 minutes; natural release 10 minutes. Total about 55 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1½ teaspoons ground turmeric
• 1 teaspoon ground cumin
• ¾ teaspoon salt
• ¼ teaspoon black pepper
• 1½ cups long-grain brown rice, rinsed
• 1¾ cups low-sodium chicken broth
• 2 pounds boneless, skinless chicken thighs
• 3 cups frozen peas and carrots
• 1 lemon, cut into wedges
• ¼ cup chopped fresh cilantro or parsley

Instructions

1. Select Sauté. Heat the oil and cook the onion 3 minutes. Add garlic, ginger, turmeric, cumin, salt, and pepper; stir 30 seconds.
2. Add the broth and scrape the bottom clean. Stir in the rice and spread it level.
3. Lay the chicken thighs on top of the rice without stirring.
4. Lock the lid, set the valve to sealing, and cook on high pressure for 22 minutes. Let the pressure release naturally for 10 minutes, then quick release.
5. Check that the chicken is 165°F/74°C. Transfer to a cutting board and chop.
6. Stir the frozen peas and carrots into the hot rice, cover with the lid (not sealed) for 5 minutes to warm through, then fold in the chicken. Serve with lemon and herbs.

Estimated nutrition per serving: 420 calories; 35 g protein; 46 g carbohydrate; 5 g fiber; 10 g fat.

2. Red Lentil Dal with Spinach

Red lentils cook down into a creamy, mildly spiced stew that most kids happily eat over rice. Use the full amount of ginger and garlic; they carry the flavor.

Serves: 6. Time: Prep 10 minutes; pressure 8 minutes; natural release 10 minutes. Total about 40 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 2 cups dry red lentils, rinsed and picked over
• 5 cups low-sodium vegetable broth or water
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 1 teaspoon salt
• 5 cups baby spinach
• 2 tablespoons lemon juice
• 3 cups cooked brown basmati rice, for serving
• Plain yogurt and chopped cilantro, for serving (optional)

Instructions

1. Sauté the onion in oil for 4 minutes. Add the garlic, ginger, and spices; stir 30 seconds.
2. Add the broth and scrape the bottom. Stir in the lentils and salt. Pour the tomatoes on top and do not stir.
3. Pressure cook on high for 8 minutes. Natural release 10 minutes, then quick release.
4. Stir well; the lentils will break down. Add spinach and lemon juice and stir until wilted.
5. Serve over rice with optional yogurt and cilantro.

Estimated nutrition per serving (with ½ cup rice): 390 calories; 19 g protein; 64 g carbohydrate; 11 g fiber; 6 g fat.

3. Lemon-Dill Salmon with Baby Potatoes and Green Beans

Potatoes, green beans, and salmon steam together on two levels, so the whole dinner is ready at once. Use fillets about 1 inch thick.

Serves: 4. Time: Prep 10 minutes; pressure 4 minutes; quick release. Total about 25 minutes.

Ingredients

• 1½ pounds baby potatoes, halved (quarter any larger than 1½ inches)
• 1 cup water
• 8 ounces green beans, trimmed
• 4 salmon fillets (5–6 ounces each, about 1 inch thick)
• ½ teaspoon salt, divided
• ¼ teaspoon black pepper
• 1 lemon, thinly sliced, plus 1 tablespoon juice
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh dill
• 1 garlic clove, grated

Instructions

1. Pour the water into the pot and add the potatoes. Set the trivet directly over the potatoes and place the green beans on it.
2. Season the salmon with ¼ teaspoon salt and pepper and lay it over the beans. Top with lemon slices.
3. Pressure cook on high for 4 minutes, then quick release. Check that the salmon is 145°F/63°C; if not, close the lid and let it sit 2 minutes on Keep Warm.
4. Whisk the oil, lemon juice, dill, garlic, and remaining salt. Drain the potatoes and toss with half the dressing. Drizzle the rest over the salmon and beans.

Estimated nutrition per serving: 470 calories; 33 g protein; 35 g carbohydrate; 6 g fiber; 22 g fat.

4. Chicken, Black Bean, and Sweet Potato Chili

A mild chili that pleases kids and adults. Sweet potato adds natural sweetness and makes it hearty enough that nobody misses the ground beef.

Serves: 6. Time: Prep 15 minutes; pressure 10 minutes; natural release 10 minutes. Total about 50 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1 cup low-sodium chicken broth
• 1½ pounds boneless, skinless chicken breasts
• 1 large sweet potato, peeled and cut into ¾-inch cubes
• 2 cans (15 ounces each) black beans, drained and rinsed
• 1 can (14.5 ounces) no-salt-added fire-roasted diced tomatoes
• 1 lime, juiced
• Avocado, cilantro, and plain Greek yogurt, for topping (optional)

Instructions

1. Sauté the onion and pepper in oil for 4 minutes. Add garlic and spices; stir 30 seconds.
2. Pour in the broth and scrape the bottom. Add the chicken, sweet potato, and beans. Pour tomatoes on top without stirring.
3. Pressure cook on high for 10 minutes. Natural release 10 minutes, then quick release.
4. Check that the chicken is 165°F/74°C. Shred it in the pot with two forks and stir in the lime juice.
5. Serve with optional toppings.

Estimated nutrition per serving: 340 calories; 34 g protein; 38 g carbohydrate; 12 g fiber; 5 g fat.

5. Ginger-Garlic Chicken and Broccoli

A takeout-style dinner made with simple ingredients and much less sugar. The chicken cooks under pressure; the broccoli steams in the sauce afterward so it stays bright green.

Serves: 4. Time: Prep 12 minutes; pressure 5 minutes; quick release; finish 5 minutes. Total about 35 minutes.

Ingredients

• 1 tablespoon avocado or olive oil
• 1½ pounds boneless, skinless chicken breast, cut into 1-inch pieces
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• ¾ cup low-sodium chicken broth
• 3 tablespoons reduced-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon toasted sesame oil
• 4 cups broccoli florets
• 1 tablespoon cornstarch mixed with 2 tablespoons cold water
• 3 cups cooked brown rice
• Sesame seeds and sliced green onions, for serving

Instructions

1. Sauté garlic and ginger in oil for 30 seconds. Add broth, soy sauce, vinegar, honey, and sesame oil; scrape the bottom.
2. Add the chicken and stir to coat. Pressure cook on high for 5 minutes, then quick release.
3. Check the chicken reaches 165°F/74°C. Select Sauté, add the broccoli, and simmer 3 minutes.
4. Stir in the cornstarch slurry and cook 1 minute, until glossy and thick.
5. Serve over rice with sesame seeds and green onions.

Estimated nutrition per serving: 450 calories; 45 g protein; 46 g carbohydrate; 5 g fiber; 9 g fat.

6. Garden Minestrone with Kale

A vegetable-packed soup that makes great use of whatever is in the crisper drawer. The pasta cooks after pressure so it doesn’t turn mushy.

Serves: 6. Time: Prep 15 minutes; pressure 4 minutes; natural release 10 minutes; finish 8 minutes. Total about 50 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 teaspoon dried Italian seasoning
• 1 zucchini, diced
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 1 can (15 ounces) kidney beans, drained and rinsed
• 6 cups low-sodium vegetable broth
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• ¾ teaspoon salt
• 1 cup small whole-wheat pasta
• 3 cups chopped kale
• Grated Parmesan, for serving (optional)

Instructions

1. Sauté the onion, carrots, and celery in oil 5 minutes. Add garlic and Italian seasoning for 30 seconds.
2. Add broth and scrape the bottom. Add zucchini, beans, and salt. Pour tomatoes on top.
3. Pressure cook on high for 4 minutes. Natural release 10 minutes, then quick release.
4. Select Sauté, bring to a simmer, and add the pasta. Cook, stirring, 7–8 minutes until tender. Stir in the kale for the last 2 minutes.
5. Serve with optional Parmesan.

Estimated nutrition per serving: 280 calories; 13 g protein; 46 g carbohydrate; 12 g fiber; 6 g fat.

7. Turkey and Sweet Potato Chili

Lean ground turkey, two kinds of beans, and plenty of vegetables make this a freezer-friendly family staple.

Serves: 6. Time: Prep 12 minutes; pressure 8 minutes; natural release 10 minutes. Total about 45 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1¼ pounds 93% lean ground turkey
• 1 onion, diced
• 1 green bell pepper, diced
• 3 garlic cloves, minced
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• ¾ teaspoon salt
• 1 cup low-sodium chicken broth
• 1 medium sweet potato, peeled and diced into ½-inch cubes
• 1 can (15 ounces) kidney beans, drained and rinsed
• 1 can (15 ounces) pinto beans, drained and rinsed
• 1 can (28 ounces) no-salt-added crushed tomatoes

Instructions

1. Select Sauté. Brown the turkey in oil, breaking it up, about 5 minutes. Add onion and pepper and cook 3 minutes more.
2. Stir in garlic and spices for 30 seconds. Add broth and scrape the bottom thoroughly.
3. Add sweet potato and beans. Pour the crushed tomatoes on top and do not stir.
4. Pressure cook on high for 8 minutes. Natural release 10 minutes, then quick release. Stir well before serving.

Estimated nutrition per serving: 370 calories; 29 g protein; 41 g carbohydrate; 12 g fiber; 10 g fat.

8. Golden Chickpea and Vegetable Curry

Light coconut milk makes this curry creamy without being heavy. Cauliflower and chickpeas soak up the turmeric-ginger sauce.

Serves: 6. Time: Prep 12 minutes; pressure 3 minutes; quick release. Total about 30 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons mild curry powder
• 1 teaspoon ground turmeric
• 1 cup low-sodium vegetable broth
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 small head cauliflower, cut into florets
• 1 red bell pepper, diced
• 1 teaspoon salt
• 1 can (13.5 ounces) light coconut milk
• 4 cups baby spinach
• 1 lime, juiced
• 3 cups cooked brown rice, for serving

Instructions

1. Sauté onion in oil 3 minutes. Add garlic, ginger, curry powder, and turmeric for 30 seconds.
2. Add broth and scrape the bottom. Add chickpeas, cauliflower, bell pepper, and salt. Pour coconut milk on top without stirring.
3. Pressure cook on high for 3 minutes, then quick release.
4. Stir in spinach and lime juice until wilted. Serve over rice.

Estimated nutrition per serving (with ½ cup rice): 380 calories; 13 g protein; 56 g carbohydrate; 12 g fiber; 12 g fat.

9. Steel-Cut Oats with Cinnamon and Berries

Dinner gets most of the attention, but a pot of steel-cut oats can feed the family for several busy mornings. Make it Sunday night and reheat portions all week.

Serves: 6. Time: Prep 3 minutes; pressure 4 minutes; natural release 15 minutes. Total about 35 minutes.

Ingredients

• 2 cups steel-cut oats
• 6 cups water (or 4 cups water plus 2 cups milk added after cooking)
• 1 teaspoon ground cinnamon
• ¼ teaspoon salt
• 1 teaspoon vanilla extract
• 3 cups fresh or frozen mixed berries
• 6 tablespoons chopped walnuts
• 1½ cups plain Greek yogurt
• Maple syrup, to taste (optional)

Instructions

1. Lightly coat the inner pot with oil to help prevent sticking. Add oats, water, cinnamon, and salt; stir.
2. Pressure cook on high for 4 minutes. Let the pressure release naturally for at least 15 minutes. Oats foam, so do not quick release.
3. Stir in vanilla. The oats will look loose but thicken as they stand.
4. Serve each bowl with ½ cup berries, 1 tablespoon walnuts, and ¼ cup yogurt.

Estimated nutrition per serving: 340 calories; 15 g protein; 48 g carbohydrate; 9 g fiber; 10 g fat.

10. Moroccan-Spiced Chicken with Chickpeas

Warm spices, a few dried apricots, and briny olives create a sweet-savory stew that’s great over couscous or quinoa.

Serves: 6. Time: Prep 12 minutes; pressure 10 minutes; natural release 5 minutes. Total about 45 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, sliced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• ½ teaspoon ground cinnamon
• ¾ teaspoon salt
• 1 cup low-sodium chicken broth
• 2 pounds boneless, skinless chicken thighs
• 2 carrots, sliced
• 1 can (15 ounces) chickpeas, drained and rinsed
• ⅓ cup dried apricots, chopped
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• ¼ cup green olives, sliced
• 2 tablespoons chopped cilantro
• 3 cups cooked whole-wheat couscous or quinoa

Instructions

1. Sauté onion in oil 4 minutes. Add garlic, ginger, and spices for 30 seconds.
2. Add broth and scrape the bottom. Add chicken, carrots, chickpeas, apricots, and salt. Pour tomatoes on top.
3. Pressure cook on high for 10 minutes. Natural release 5 minutes, then quick release.
4. Check that the chicken is 165°F/74°C. Break it into large pieces and stir in the olives.
5. Serve over couscous with cilantro.

Estimated nutrition per serving: 450 calories; 36 g protein; 48 g carbohydrate; 9 g fiber; 12 g fat.

11. Lemon-Garlic Shredded Chicken for Bowls and Wraps

Make this once and use it three ways: grain bowls, lettuce wraps, and soup add-ins. It’s the most flexible recipe on the list.

Serves: 6 (about 6 cups shredded chicken). Time: Prep 5 minutes; pressure 10 minutes; natural release 10 minutes. Total about 40 minutes.

Ingredients

• 2½ pounds boneless, skinless chicken breasts
• 1 cup low-sodium chicken broth
• 4 garlic cloves, smashed
• 1 lemon, zested and juiced
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• ¾ teaspoon salt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh parsley

Instructions

1. Add broth, garlic, lemon zest, oregano, paprika, and salt to the pot. Add chicken in a single layer.
2. Pressure cook on high for 10 minutes. Natural release 10 minutes, then quick release.
3. Confirm 165°F/74°C. Shred the chicken in the pot and let it soak up the liquid for 5 minutes.
4. Stir in lemon juice, olive oil, and parsley.

Serving ideas: Pile over brown rice with roasted vegetables and tahini; wrap in lettuce with avocado and salsa; or stir into vegetable soup.

Estimated nutrition per serving (chicken only): 260 calories; 43 g protein; 2 g carbohydrate; 0 g fiber; 8 g fat.

12. Lentil Bolognese

Brown lentils and finely chopped mushrooms give this sauce a meaty texture. Serve over whole-wheat spaghetti, polenta, or spiralized zucchini.

Serves: 6. Time: Prep 15 minutes; pressure 12 minutes; natural release 10 minutes. Total about 50 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 8 ounces cremini mushrooms, finely chopped
• 4 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 1¼ cups dry brown or green lentils, rinsed
• 2½ cups low-sodium vegetable broth
• 1 can (28 ounces) no-salt-added crushed tomatoes
• 1 tablespoon balsamic vinegar
• 12 ounces whole-wheat spaghetti, cooked
• Grated Parmesan, for serving (optional)

Instructions

1. Sauté onion, carrots, celery, and mushrooms in oil 6–7 minutes, until the mushrooms release their liquid.
2. Stir in garlic, tomato paste, herbs, and salt; cook 1 minute.
3. Add broth and scrape the bottom well. Stir in the lentils. Pour crushed tomatoes on top and do not stir.
4. Pressure cook on high for 12 minutes. Natural release 10 minutes, then quick release.
5. Stir in the vinegar. If the sauce is thin, simmer on Sauté for 3–5 minutes. Serve over spaghetti.

Estimated nutrition per serving (with pasta): 470 calories; 22 g protein; 86 g carbohydrate; 18 g fiber; 6 g fat.

13. Black Bean and Quinoa Burrito Bowls

Quinoa, beans, corn, and salsa cook together in one pot. Set out toppings and let everyone build their own bowl.

Serves: 6. Time: Prep 8 minutes; pressure 1 minute; natural release 12 minutes. Total about 35 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 2 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1½ cups dry quinoa, rinsed well
• 1¾ cups low-sodium vegetable broth
• 2 cans (15 ounces each) black beans, drained and rinsed
• 1 cup frozen corn
• 1 cup mild salsa
• ½ teaspoon salt
• 1 lime, juiced
• Toppings: diced avocado, shredded lettuce, plain Greek yogurt, cilantro

Instructions

1. Sauté onion and pepper in oil 3 minutes. Add garlic and spices for 30 seconds.
2. Add broth and scrape the bottom. Stir in the quinoa, beans, corn, and salt. Spoon salsa on top.
3. Pressure cook on high for 1 minute. Natural release 12 minutes, then quick release.
4. Fluff with a fork and stir in lime juice. Serve with toppings.

Estimated nutrition per serving (without toppings): 360 calories; 15 g protein; 64 g carbohydrate; 14 g fiber; 5 g fat.

14. Butternut Squash Soup with Ginger

Silky, naturally sweet, and ready much faster than an oven-roasted version. Serve with a grilled cheese on whole-grain bread for an easy kid-friendly dinner.

Serves: 6. Time: Prep 15 minutes; pressure 8 minutes; natural release 10 minutes. Total about 45 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 2 garlic cloves, smashed
• 1 tablespoon grated fresh ginger
• 1 teaspoon ground turmeric
• ½ teaspoon ground cinnamon
• 1 large butternut squash (about 3 pounds), peeled, seeded, and cubed
• 1 apple, peeled and chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1 can (15 ounces) cannellini beans, drained and rinsed
• ½ cup light coconut milk or milk of choice
• Toasted pumpkin seeds, for serving

Instructions

1. Sauté the onion in oil 3 minutes. Add garlic, ginger, turmeric, and cinnamon for 30 seconds.
2. Add broth and scrape the bottom. Add squash, apple, beans, and salt.
3. Pressure cook on high for 8 minutes. Natural release 10 minutes, then quick release.
4. Blend until smooth with an immersion blender, or carefully blend in batches with the blender lid vented. Stir in coconut milk.
5. Top with pumpkin seeds.

Estimated nutrition per serving: 230 calories; 8 g protein; 42 g carbohydrate; 10 g fiber; 5 g fat.

15. Cajun-Spiced Shrimp and Brown Rice

The rice cooks under pressure with the vegetables, then shrimp go in at the end to cook gently on Sauté. That keeps them tender instead of rubbery.

Serves: 6. Time: Prep 12 minutes; pressure 22 minutes; natural release 10 minutes; finish 4 minutes. Total about 60 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 1 green bell pepper, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tablespoon salt-free Cajun seasoning
• ¾ teaspoon salt
• 1½ cups long-grain brown rice, rinsed
• 2 cups low-sodium chicken broth
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 1½ pounds large shrimp, peeled and deveined
• 3 green onions, sliced
• Hot sauce, for serving (optional)

Instructions

1. Sauté onion, pepper, and celery in oil 4 minutes. Add garlic, Cajun seasoning, and salt for 30 seconds.
2. Add broth and scrape the bottom. Stir in the rice. Pour tomatoes on top without stirring.
3. Pressure cook on high for 22 minutes. Natural release 10 minutes, then quick release.
4. Select Sauté. Stir in the shrimp and cook, stirring, 3–4 minutes until opaque.
5. Top with green onions and serve with hot sauce.

Estimated nutrition per serving: 340 calories; 28 g protein; 44 g carbohydrate; 4 g fiber; 5 g fat.

16. White Chicken Chili

Creamy without cream, thanks to mashed white beans and a little Greek yogurt stirred in at the end. Mild green chiles keep it family-friendly.

Serves: 6. Time: Prep 10 minutes; pressure 10 minutes; natural release 10 minutes. Total about 45 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 3 cups low-sodium chicken broth
• 1½ pounds boneless, skinless chicken breasts
• 3 cans (15 ounces each) Great Northern or cannellini beans, drained and rinsed
• 2 cans (4 ounces each) diced mild green chiles
• 1 cup frozen corn
• ½ cup plain Greek yogurt
• 1 lime, juiced
• Cilantro and diced avocado, for serving

Instructions

1. Sauté onion in oil 4 minutes. Add garlic, cumin, oregano, and salt for 30 seconds.
2. Add broth and scrape the bottom. Add chicken, beans, and chiles.
3. Pressure cook on high for 10 minutes. Natural release 10 minutes, then quick release.
4. Confirm the chicken is 165°F/74°C, then shred it. Mash about a cup of beans against the side of the pot to thicken.
5. Stir in corn and let it warm through on Sauté 2 minutes. Turn off the heat, then stir in yogurt and lime juice. Serve with cilantro and avocado.

Estimated nutrition per serving: 400 calories; 40 g protein; 46 g carbohydrate; 13 g fiber; 6 g fat.

17. Lean Beef, Barley, and Vegetable Stew

An occasional red-meat dinner that’s heavy on vegetables and whole grains. Barley gives the stew a satisfying chew and thickens it as it cooks.

Serves: 6. Time: Prep 15 minutes; pressure 25 minutes; natural release 15 minutes. Total about 70 minutes.

Ingredients

• 1½ pounds lean beef stew meat or chuck, trimmed and cut into 1-inch cubes
• ¾ teaspoon salt and ½ teaspoon black pepper
• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 3 carrots, cut into 1-inch pieces
• 2 celery stalks, sliced
• 8 ounces mushrooms, quartered
• 3 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 5 cups low-sodium beef broth
• ¾ cup pearl barley, rinsed
• 3 cups chopped kale or green beans

Instructions

1. Season the beef with salt and pepper. Select Sauté, add oil, and brown the beef in two batches, about 4 minutes per batch. Set aside.
2. Add onion, carrots, celery, and mushrooms and cook 4 minutes. Stir in garlic, tomato paste, and thyme for 1 minute.
3. Pour in 1 cup broth and scrape the bottom completely. Add the remaining broth, barley, and beef.
4. Pressure cook on high for 25 minutes. Natural release 15 minutes, then quick release.
5. Stir in the kale and let it soften 3–4 minutes on Sauté.

Estimated nutrition per serving: 360 calories; 31 g protein; 33 g carbohydrate; 8 g fiber; 11 g fat.

18. Coconut Carrot Soup with Chickpeas

Carrots, ginger, and a hint of curry make a bright orange soup. Crispy chickpeas on top give it crunch and extra protein.

Serves: 6. Time: Prep 12 minutes; pressure 6 minutes; natural release 10 minutes. Total about 40 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 3 garlic cloves, smashed
• 2 tablespoons grated fresh ginger
• 1 tablespoon mild curry powder
• 2 pounds carrots, peeled and chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1 can (13.5 ounces) light coconut milk
• 1 tablespoon lime juice
• For the topping: 1 can (15 ounces) chickpeas, drained and patted dry, 1 tablespoon olive oil, ½ teaspoon smoked paprika

Instructions

1. Sauté onion in oil 3 minutes. Add garlic, ginger, and curry powder for 30 seconds.
2. Add broth and scrape the bottom. Add carrots and salt.
3. Pressure cook on high for 6 minutes. Natural release 10 minutes, then quick release.
4. Meanwhile, toss the chickpeas with oil and paprika and cook in a skillet over medium-high heat 8–10 minutes, shaking the pan, until crisp.
5. Blend the soup until smooth, stir in coconut milk and lime juice, and top with crispy chickpeas.

Estimated nutrition per serving: 250 calories; 7 g protein; 33 g carbohydrate; 10 g fiber; 11 g fat.

19. Salsa Verde Chicken with Pinto Beans

Three main ingredients and almost no chopping. Jarred salsa verde (tomatillo salsa) brings tangy flavor without extra work.

Serves: 6. Time: Prep 5 minutes; pressure 10 minutes; natural release 10 minutes. Total about 40 minutes.

Ingredients

• 2 pounds boneless, skinless chicken breasts or thighs
• 1½ cups salsa verde
• ½ cup low-sodium chicken broth
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• 2 cans (15 ounces each) pinto beans, drained and rinsed
• 1 lime, juiced
• ¼ cup chopped cilantro
• To serve: brown rice, corn tortillas, shredded cabbage, sliced radishes, avocado

Instructions

1. Pour broth into the pot. Add the chicken, sprinkle with cumin and garlic powder, and add the beans. Pour salsa verde on top.
2. Pressure cook on high for 10 minutes. Natural release 10 minutes, then quick release.
3. Check that the chicken reaches 165°F/74°C, then shred. Stir in lime juice and cilantro.
4. Serve in bowls or tortillas with cabbage, radishes, and avocado.

Estimated nutrition per serving (chicken and beans only): 330 calories; 42 g protein; 26 g carbohydrate; 8 g fiber; 5 g fat.

20. Smoky Black Bean Soup with Lime

Pantry-friendly and naturally vegan. Blend half the soup for a creamy texture and leave the rest chunky.

Serves: 6. Time: Prep 10 minutes; pressure 5 minutes; natural release 10 minutes. Total about 35 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 2 carrots, diced
• 4 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 4 cans (15 ounces each) black beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• ¾ teaspoon salt
• 2 limes, juiced
• Toppings: plain Greek yogurt, diced avocado, cilantro, pumpkin seeds

Instructions

1. Sauté onion, pepper, and carrots in oil 5 minutes. Add garlic and spices for 30 seconds.
2. Add broth and scrape the bottom. Add beans and salt.
3. Pressure cook on high for 5 minutes. Natural release 10 minutes, then quick release.
4. Blend about half the soup with an immersion blender. Stir in lime juice and serve with toppings.

Estimated nutrition per serving (without toppings): 290 calories; 16 g protein; 50 g carbohydrate; 17 g fiber; 4 g fat.

What makes these recipes anti-inflammatory?

Anti-inflammatory eating isn’t a formal diet with official rules. It generally describes a pattern rich in vegetables, fruit, legumes, whole grains, nuts, seeds, olive oil, and fish, with fewer refined grains, sugary drinks, and processed meats. The Mediterranean diet, described by the American Heart Association, is one of the best-known examples of this style of eating. Every recipe above leans on those foods, uses mostly olive oil, and keeps added sugar low.

Tips for busy families

Set it and walk away. Natural release is hands-off time. Use it to set the table, make a salad, or help with homework.

Spice in stages. Keep cayenne, hot sauce, and crushed red pepper at the table so adults can add heat after kids are served.

Cook once, eat twice. The chilis, soups, dal, and shredded chicken all freeze well. Freeze single portions in labeled containers for quick lunches.

Stock the freezer. Frozen spinach, peas, corn, and cauliflower are just as useful as fresh in these recipes and cut prep time.

Frequently asked questions

What is the easiest anti-inflammatory Instant Pot recipe for beginners?

The Salsa Verde Chicken with Pinto Beans is the easiest: no sautéing, five minutes of prep, and three main ingredients. The Lemon-Garlic Shredded Chicken is a close second and works in many different meals.

Can I use frozen chicken in these recipes?

Many cooks do pressure-cook frozen chicken, but it needs more pressure time and cooks less evenly. Separate pieces, add about 50 percent more time, and always confirm 165°F/74°C with a thermometer. For best results, thaw chicken in the refrigerator first.

Can I make these recipes in a slow cooker instead?

Most of the soups, chilis, and stews adapt well. Skip the sauté step or do it in a skillet, reduce the broth by about a quarter, and cook on LOW for 6–8 hours or HIGH for 3–4 hours. Add pasta, shrimp, spinach, and yogurt near the end.

Are these recipes kid-friendly?

Yes. Most use mild spices, and the curry and chili recipes can be made milder by reducing curry powder or chili powder by half. Serving toppings on the side also helps picky eaters.

Do turmeric and ginger reduce inflammation?

Turmeric and ginger are often studied for their effects on inflammation, but the amounts used in cooking are small, and no single spice or recipe treats a medical condition. Think of them as flavor that fits into a healthy overall pattern, not as medicine.

The bottom line on anti-inflammatory Instant Pot recipes

An anti-inflammatory eating pattern comes from cooking mostly whole foods consistently, and an Instant Pot makes that easier on busy nights. Start with two or three recipes your family is most likely to enjoy, keep the pantry stocked with beans, lentils, whole grains, and canned tomatoes, and build from there. If you’re managing a medical condition, talk with your doctor or a registered dietitian about how these meals fit your needs.

Sources

• American Heart Association: What is the Mediterranean Diet?
• FoodSafety.gov: Safe Minimum Internal Temperature Chart
• USDA FSIS: Leftovers and Food Safety

This article provides general nutrition and cooking information. It does not diagnose, treat, or cure any disease. Individual needs vary; if you have a medical condition, allergies, are pregnant, or follow a prescribed diet, talk with a qualified healthcare professional.