We love how the Autoimmune Protocol (AIP) diet helps folks manage inflammation and boost wellness through simple whole foods. Pairing it with an Instant Pot takes the hassle out of cooking nutrient-dense meals that fit this healing approach.
In our kitchen we’ve discovered endless ways to whip up AIP-compliant dishes that are quick flavorful and oh-so-satisfying. Whether you’re new to AIP or a pro these Instant Pot recipes make healthy eating a breeze.
Stick around as we share our favorite go-to recipes that’ll keep your meals exciting and your body thriving.
Ingredients
In our experience as food bloggers, we’ve found that selecting high-quality, AIP-compliant ingredients is key to creating delicious and nourishing Instant Pot recipes that align with the Autoimmune Protocol (AIP) diet. Below, we list the ingredients for our favorite Instant Pot AIP Chicken Stew, ordered as they would be used in the preparation process. This ensures a seamless cooking flow while maximizing flavor and nutrition.
- Base Liquids and Aromatics: 4 cups of bone broth (preferably homemade for optimal gut health; use chicken bones for AIP alignment), 1 medium onion (finely chopped to release sweet notes when sautéed).
- Proteins: 1.5 pounds of boneless chicken thighs (fresh, organic if possible, to provide tender, juicy texture after pressure cooking).
- Vegetables: 2 cups of carrots (sliced into 1-inch pieces for even cooking and a subtle sweetness), 2 cups of zucchini (diced to add a mild, earthy crunch that holds up well under pressure).
- Herbs and Seasonings: 2 tablespoons of fresh ginger (grated for its anti-inflammatory zest), 4 garlic cloves (minced to infuse a robust, aromatic depth without nightshades), 1 teaspoon of sea salt (for enhancing natural flavors without processed additives).
- Finishing Touches: 1 tablespoon of coconut aminos (as a soy-free alternative for a savory umami kick, stirred in at the end).
This selection focuses on whole, nutrient-dense foods that promote wellness, making it easy to adapt for your Instant Pot AIP meals.
Tools and Equipment
In our journey to create delicious and nourishing Instant Pot AIP recipes, having the right tools and equipment is essential for efficiency, safety, and optimal results. Just as we carefully selected high-quality ingredients for our Instant Pot AIP Chicken Stew, the tools we use ensure that every step—from prep to cooking—aligns with the principles of the Autoimmune Protocol (AIP) diet.
Essential Tools for Instant Pot AIP Recipes
To streamline your cooking process, here’s a curated list of the key tools and equipment. We recommend choosing durable, non-toxic options to maintain the integrity of your AIP-compliant meals.
- Instant Pot: Our go-to appliance for pressure cooking, it cuts down cooking time while preserving nutrients in whole foods. For Instant Pot AIP recipes like the Chicken Stew, opt for a 6-quart model to handle family-sized batches easily.
- Cutting Board and Sharp Knife: A sturdy bamboo or BPA-free plastic cutting board paired with a high-quality chef’s knife allows precise chopping of vegetables and proteins. This setup helps us prepare fresh ingredients quickly, minimizing oxidation and nutrient loss.
- Measuring Cups and Spoons: Accurate stainless-steel sets ensure precise measurements for liquids, herbs, and seasonings, which is crucial for maintaining the balance in AIP dishes and avoiding any guesswork.
- Mixing Bowls: Use a set of glass or stainless-steel bowls in various sizes for combining ingredients. These are ideal for marinating proteins or tossing vegetables before adding them to the Instant Pot.
- Tongs and Wooden Spoons: Heat-resistant silicone-tipped tongs and wooden spoons provide safe stirring and serving, preventing scratches on your Instant Pot’s inner pot while handling hot foods.
- Oven Mitts and Trivet: Oven mitts made from heat-proof material protect our hands during pressure release, and a silicone trivet elevates dishes for even cooking, enhancing safety in Instant Pot AIP recipes.
For those new to AIP cooking, here’s a quick comparison of tool features to help you choose based on your needs:
| Tool Category | Recommended Option | Key Benefits | Ideal for AIP Recipes |
|---|---|---|---|
| Pressure Cooker | 6-quart Instant Pot | Fast cooking, nutrient retention | Stews and meats |
| Prep Tools | Stainless-steel knife set | Precision and durability | Vegetable chopping |
| Safety Accessories | Silicone oven mitts | Heat protection | Handling hot pots |
By equipping yourself with these tools, we can seamlessly transition from gathering ingredients to crafting flavorful, health-supporting meals that embody the essence of the AIP diet.
Instructions
We gather our AIP-compliant ingredients and tools as outlined earlier, making it simple to craft a nourishing Instant Pot AIP Chicken Stew that supports wellness and flavor. Let’s walk through the process step by step for efficient and delicious results.
Prep Work
Before we start cooking, we prepare our ingredients to ensure everything integrates smoothly in the Instant Pot. Begin by rinsing 2 pounds of boneless chicken thighs under cold water and patting them dry with paper towels; this removes any impurities for a cleaner taste. Next, chop 4 medium carrots into 1-inch pieces, slice 2 large zucchini into half-moons, and dice 1 large onion—aim for uniform sizes to promote even cooking and enhance the stew’s texture.
We then measure and combine the herbs and seasonings: in a small bowl, mix 2 tablespoons of chopped fresh rosemary, 1 tablespoon of minced garlic, and 1 teaspoon of sea salt. For the base, pour 4 cups of bone broth into a measuring cup and set aside. Organize all prepped items on your cutting board to streamline the transition to cooking—this step sets the foundation for a vibrant, aromatic stew that embodies the essence of the AIP diet.
Pressure Cooking
With our ingredients prepped, we move to the Instant Pot for pressure cooking to lock in nutrients and flavors efficiently. First, select the sauté function on your 6-quart Instant Pot and heat 2 tablespoons of AIP-compliant fat (like avocado oil) for 2 minutes until it shimmers. Add the diced onion and minced garlic mixture, stirring for 3 minutes until fragrant and softened to build a rich base layer.
Layer in the chicken thighs followed by the chopped carrots and zucchini, then pour in the 4 cups of bone broth and sprinkle the rosemary-salt blend evenly over the top. Seal the lid securely and set the pressure cooker to high for 15 minutes—this precise timing ensures the chicken becomes tender and the vegetables retain their natural sweetness without overcooking. Once set, the Instant Pot will build pressure and begin its cycle, transforming simple ingredients into a hearty, satisfying stew.
Natural Release
After the pressure cooking cycle ends, we opt for natural release to preserve the stew’s delicate flavors and textures. Allow the Instant Pot to release pressure naturally for 10 minutes; this gentle method prevents the meat from toughening and lets the aromas intensify.
If after 10 minutes any pressure remains, manually release it carefully by turning the valve—use oven mitts for safety and stand back to avoid steam. Once fully released, open the lid and stir the stew gently; the result is a cohesive, nutrient-dense dish with tender chicken and vibrant vegetables that highlight the benefits of the AIP diet.
Make-Ahead Instructions
As we dive deeper into our Instant Pot AIP recipes, making dishes like our AIP Chicken Stew ahead of time streamlines your meal prep and supports the AIP diet’s focus on whole, anti-inflammatory foods. This approach allows us to maximize flavor while minimizing daily kitchen time, ensuring every bite remains nutrient-dense and satisfying.
Prepping Ingredients in Advance
To get a head start, we recommend preparing your ingredients the day before cooking. This keeps everything fresh and ready for the Instant Pot, enhancing efficiency without compromising on the stew’s vibrant flavors and textures.
- Proteins and Vegetables: Rinse and pat dry 1.5 pounds of chicken thighs, then cut them into even chunks for uniform cooking. Chop 2 cups of carrots, 2 cups of zucchini, and 1 cup of onions into bite-sized pieces. Store these separately in airtight containers in the refrigerator to preserve their crispness and natural sweetness.
- Herbs and Seasonings: Finely chop 2 tablespoons of fresh garlic and 1 tablespoon of fresh ginger, then mix with 1 teaspoon of dried thyme. Place in a small sealed bag or container to lock in their aromatic essence, which will infuse the stew with earthy notes when you’re ready to cook.
- Base Liquids: Measure out 4 cups of bone broth and 1 cup of coconut milk in advance. Pour into separate sealed jars and refrigerate, ensuring they stay at the optimal chill for easy pouring and to maintain the stew’s creamy consistency.
Assembling and Storing the Stew
Once prepped, we can partially assemble the stew to save time. This method not only builds flavors but also makes reheating straightforward in your Instant Pot.
Follow these steps for assembly:
- In a large bowl, combine the chopped chicken, vegetables, herbs, and seasonings. Tossing them together now allows the ingredients to marinate slightly, enhancing the stew’s depth and nutritional profile.
- Transfer the mixture to an airtight container and refrigerate for up to 24 hours. This step ensures the flavors meld without over-softening the veggies, keeping the dish’s fresh, hearty appeal intact.
- For the liquids, keep them chilled separately to prevent dilution of flavors during storage.
Storage and Reheating Tips
Proper storage is key to retaining the stew’s anti-inflammatory benefits and mouthwatering aroma. We suggest the following for optimal results:
- Refrigeration: Store the fully cooked stew in the refrigerator for up to 3-4 days. Use glass containers to avoid any potential leaching from plastics, preserving the purity of your AIP-compliant meal.
- Freezing: For longer storage, portion the cooked stew into freezer-safe bags or containers and freeze for up to 3 months. Thaw overnight in the refrigerator to maintain the tender texture of the chicken and the vibrant colors of the vegetables.
- Reheating in the Instant Pot: Place the thawed or refrigerated stew in the Instant Pot pot. Add a splash of bone broth if needed, then use the “Manual” setting on high pressure for 5 minutes followed by a quick release. This revives the stew’s rich, savory flavors and ensures it’s piping hot and ready in minutes, making it perfect for busy days on the AIP diet.
By following these make-ahead strategies, we empower you to enjoy wholesome, Instant Pot AIP meals with minimal effort, keeping your wellness journey flavorful and convenient.
Conclusion
We’ve loved sharing how the Instant Pot brings AIP recipes to life with ease and flavor. It’s a game-changer for anyone on this wellness path helping us maintain vibrant health without the hassle.
By incorporating these simple strategies you’ll find joy in cooking nutrient-rich meals that fuel our bodies and spirits. Let’s keep exploring and enjoying the AIP journey together.
Frequently Asked Questions
What is the Autoimmune Protocol (AIP) diet?
The AIP diet is an elimination diet focused on reducing inflammation and promoting wellness by emphasizing whole, nutrient-dense foods while avoiding potential triggers like grains, dairy, and processed items. It supports gut health and autoimmune conditions by incorporating meats, vegetables, fruits, and healthy fats.
How does the Instant Pot make AIP meals easier?
The Instant Pot simplifies AIP cooking by allowing quick, hands-off preparation of flavorful meals under pressure, which preserves nutrients and enhances flavors. It’s ideal for busy individuals, cutting down cook times for stews and proteins while ensuring AIP-compliant results.
What are the benefits of following the AIP diet?
The AIP diet helps manage inflammation, improve digestion, and boost energy by focusing on anti-inflammatory foods like fresh produce and quality proteins. Many followers report reduced autoimmune symptoms and better overall health, making it a practical approach for long-term wellness.
What ingredients are needed for AIP Chicken Stew?
For AIP Chicken Stew, you’ll need base liquids like bone broth, proteins such as chicken thighs, vegetables including carrots and onions, and herbs like garlic and thyme. All ingredients are chosen for their anti-inflammatory properties and AIP compliance to maximize flavor and nutrition in your Instant Pot.
How do I prepare AIP Chicken Stew in an Instant Pot?
Start by prepping ingredients: rinse chicken and chop veggies. Sauté aromatics in the Instant Pot, add remaining ingredients, then pressure cook for about 20-30 minutes. Use natural release to keep flavors intact. This results in a nutrient-dense, AIP-friendly stew ready in under an hour.
What tools are essential for Instant Pot AIP recipes?
Key tools include a 6-quart Instant Pot for safe pressure cooking, a sturdy cutting board for prep, and measuring cups for accuracy. Opt for non-toxic, durable options to ensure efficient, health-focused cooking that aligns with AIP guidelines.
Can I make AIP Chicken Stew ahead of time?
Yes, prep ingredients in advance by chopping veggies and portioning proteins, then store in the fridge for up to 2 days or freeze for longer. Assemble and cook in the Instant Pot when needed, reheating with a quick steam cycle to maintain freshness and anti-inflammatory benefits.