Is Food Cooked in the Instant Pot Healthy?
Pressure cooking is just a cooking method, much like steaming or simmering. Whether the food is healthy mostly depends on what goes into it. Cooking with moist heat and little added fat is generally a lighter approach than frying, and cooking times are short. The snacks below lean on whole foods such as eggs, legumes, vegetables and plain dairy.
Many “Instant Pot snack” roundups feature popcorn-style treats, cheese dips, candy-coated pretzels and brownie bites. Those can be fun, but this guide focuses on snacks that fit a regular weekday routine.
Snacks to Make Ahead
Hard-Boiled Eggs
Eggs are the most common Instant Pot snack. A popular method is called 5-5-5 (about five minutes of pressure, five minutes of natural release, five minutes in ice water), though times vary with egg size and pot, so adjust based on your results. Peel under cold water and keep them in the fridge in a covered container. Hard-boiled eggs are generally kept for up to a week.
Hummus From Dried Chickpeas
Cooking dried chickpeas under pressure takes much less time than simmering. Blend them with tahini, lemon, garlic, olive oil and some of the cooking liquid. Serve with raw vegetables. Chickpeas can also be roasted afterward for a crunchy snack.
Edamame
Frozen edamame in the pod steams in just a few minutes using the steam rack. Season with a little salt or chili flakes.
Sweet Potato Bites
Whole or cut sweet potatoes cook fast on a trivet. Leftovers can be sliced and reheated, or mashed and portioned.
Plain or Greek-Style Yogurt
Many Instant Pot models have a yogurt function. Homemade yogurt takes hours to ferment but little hands-on time, and you control the flavor and sugar by choosing your toppings. Follow your model’s manual for the heating and cooling steps, since milk safety matters here.
Egg Bites
Egg bites cook well in silicone molds on the trivet, using the pot-in-pot approach. See our pot-in-pot guide for how to set it up.
Boiled Peanuts and Cooked Beans
Boiled peanuts are a Southern snack that cooks much faster under pressure. Seasoned white beans or lentils are also an easy savory snack.
Fruit Compote or Applesauce
Chopped apples or pears cooked with a little water and cinnamon turn soft quickly, and you can leave out added sugar.
Making Snacks Fit Your Goals
- Choose snacks with protein or fiber if you want them to keep you full.
- Watch added sugar and salt, which add up in dips and sweet treats.
- Portion snacks into small containers when you cook, so grabbing one is easy.
- If you have a health condition or specific dietary needs, check with a doctor or registered dietitian.
Storage and Food Safety
Cool foods quickly and refrigerate them in covered containers. As a general rule, leftovers are kept refrigerated for a few days, and eggs can last longer in the shell. Reheat food until it is steaming hot. If something smells off, do not eat it.
What Should You Not Cook in an Instant Pot?
Some foods are not a good fit for pressure cooking, including breaded or deep-fried foods that need crispness, and dairy or thickened sauces added before pressure cooking, which can scorch or curdle. Add dairy after cooking, as in our Instant Pot macaroni and cheese. Always follow your manual for minimum liquid and safe fill lines.
FAQ
Is an Instant Pot worth keeping for snacks? If you regularly cook eggs, beans or yogurt, it can save time. Opinions vary.
What are the healthiest snacks? There is no single list, but whole foods like vegetables, fruit, nuts, yogurt, eggs and legumes are commonly recommended.