Imagine opening your freezer to find a treasure trove of ready-to-cook meals, perfectly portioned and tailored to your diabetic needs. No more scrambling for last-minute dinner ideas or succumbing to unhealthy takeout temptations. With a little planning and the magic of the Instant Pot, you can have delicious and nutritious meals at your fingertips, even on your busiest days.
Freezer meals are a game-changer for people with diabetes, offering convenience without compromising on health. By preparing meals in advance, you can ensure you always have a healthy option available, helping you manage your blood sugar levels and maintain a balanced diet.
In this article, we’ll explore 15 incredible Instant Pot freezer meals that are perfect for people with diabetes. Get ready to revolutionize your meal prep routine and embrace a world of flavor and convenience!
Instant Pot Freezer Meals: Diabetic-Friendly and Delicious
These recipes are all designed with diabetes management in mind. They’re low in carbohydrates, high in protein and fiber, and packed with nutrients to support your health goals.
1. Instant Pot Chicken Fajitas
These Easy Instant Pot Chicken Fajitas are a flavorful and diabetic-friendly meal, perfect for prepping ahead. Combine 1 lb boneless, skinless chicken breasts, 4 cloves minced garlic, 2 tbsp fajita seasoning, and 1 (500mL) container fresh or jarred salsa in a freezer bag. Freeze the sliced 1 yellow onion, 1 red pepper, 1 green pepper, and 1 yellow pepper separately, or add them fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add 1 tbsp olive oil to the Instant Pot. Add the chicken mixture from the bag. Cook on High for 8 minutes with a natural release. Remove chicken and shred. Add a bit of extra olive oil to the pot, then add the peppers and onions (fresh or thawed). Use the Saute function to cook for 5 minutes. Add chicken back to the pot. Serve with optional toppings like 1/2 cup grated cheddar cheese and fresh chopped cilantro, and corn tortillas if desired. Each serving contains approximately 254 kcal | 9g total carbs | 11g fat | 29g protein | 2g fiber | 3g sugar | 120 mg calcium | 1 mg iron.
2. Low-Carb Instant Pot Chili
This hearty and flavorful Keto Chili is a diabetic-friendly meal that’s easy to prep ahead. Combine 1/2 large diced onion, 8 minced garlic cloves, 2 1/2 lb ground beef, 2 15-oz cans diced tomatoes (with liquid), 1 6-oz can tomato paste, 1 4-oz can green chiles (with liquid), 2 tbsp Worcestershire sauce, 1/4 cup chili powder, 2 tbsp cumin, 1 tbsp dried oregano, 2 tsp sea salt, 1 tsp black pepper, and 1 medium bay leaf (optional) in a freezer bag. If using the Instant Pot method, you may want to freeze 1 cup of water or broth separately or add it fresh when cooking. When ready to cook, thaw overnight in the refrigerator. For Crock Pot: Cook onion and garlic in a skillet, then add ground beef and brown. Transfer to slow cooker, add remaining ingredients from the bag, and cook on Low for 6-8 hours or High for 3-4 hours. For Instant Pot: Saute onion and garlic, then brown ground beef. Add remaining ingredients from the bag (and water/broth if not added fresh). Cook on Meat/Stew setting for 35 minutes with a natural release. For Stovetop: Cook onion and garlic in a Dutch oven, then brown ground beef. Add remaining ingredients from the bag, cover, and simmer for about 1 hour. Each serving (1 cup) contains approximately 306 kcal | 10g net carbs | 18g fat | 23g protein | 3g fiber | 5g sugar.
3. Instant Pot Pulled Pork
This tender and flavorful Keto Pulled Pork is perfect for prepping ahead. Combine 3-4 lb pork butt (cut into large chunks), salt, pepper, 1 tbsp chili powder, 1 tsp ground cumin, and 1 tsp garlic powder in a freezer bag. Freeze the Easy Sugar-Free BBQ Sauce separately or prepare it fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add 2 tbsp bacon grease (or oil/butter) to the Instant Pot, brown the pork using the Saute function, then add 3/4 cup chicken broth. Cook on Manual High for 45 minutes with a 15-20 minute natural release. Shred and mix with BBQ sauce. Per serving (without sauce): 397 kcal | 2.1g total carbs | 25.3g fat | 34.7g protein | 0.6g fiber.
4. Low-Carb Instant Pot Beef Stew
This hearty and flavorful Instant Pot Low-Carb Beef Stew is a diabetic-friendly meal that’s easy to prep ahead. In a freezer bag, combine 3 lbs beef chuck (cut into 2-inch cubes), 1/2 tsp salt, 1/4 tsp ground black pepper, 1 medium chopped yellow onion, 2 large chopped carrots, 2 stalks chopped celery, 10 large halved radishes, 8 ounces quartered crimini mushrooms, 4 cloves garlic, 1/2 tsp dried thyme, and 3 tbsp tomato paste. When ready to cook, thaw overnight in the refrigerator. Add 4 tbsp olive oil to the Instant Pot and brown the beef using the Saute function. Add the remaining ingredients from the bag and 2 cups beef broth. Cook on Manual High (or “Stew” setting) for 35 minutes with a manual or 10-15 minute natural release. Per serving (1 cup): 208 kcal | 4g net carbs | 16g fat | 10g protein
5. Low-Carb Instant Pot Meatballs
These Low-Carb Instant Pot Meatballs are juicy, flavorful, and perfect for meal prepping. In a bowl, combine 1.5 lbs ground beef, 2 Tbsp chopped fresh parsley, ¾ cup grated parmesan cheese, ½ cup almond flour, 2 eggs, 1 tsp kosher salt, ¼ tsp ground black pepper, ¼ tsp garlic powder, 1 tsp dried onion flakes, ¼ tsp dried oregano, and 1/3 cup warm water. Form into 15 meatballs. Freeze the meatballs and 3 cups of sugar-free marinara sauce separately. When ready to cook, thaw overnight in the refrigerator. Add 1 tsp olive oil to the Instant Pot, brown meatballs (optional), then layer them in the pot. Pour the marinara sauce over. Cook on Manual Low for 10 minutes with a quick release. Per serving (3 meatballs, 1/2 cup sauce): 455 kcal | 5g net carbs | 33g fat | 34g protein.
6. Instant Pot Chicken and Cabbage
This light yet satisfying Instant Pot Chicken and Cabbage Soup is a healthy and flavorful choice. Combine 1 and 1/2 pounds boneless, skinless chicken thighs seasoned with 1/2 tsp salt, 1/4 tsp garlic powder, 1/8 tsp cumin powder, and 1/8 tsp paprika, 1 small sliced onion, 4 minced garlic cloves, 1–2 inch piece of grated fresh ginger, 1/2 large thinly sliced cabbage, and 3 cups cauliflower florets in a freezer bag. Freeze the 6 cups of broth separately or add it fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add 3 tbsp fat of choice to the Instant Pot, sear the chicken using the Saute function, then add onions, garlic, and ginger. Add broth, scraping the bottom of the pot. Add cabbage, cauliflower, and chicken from the bag. Cook on High for 8 minutes with a quick release. Stir in 2 tbsp coconut aminos/tamari, 1–2 tsp toasted sesame oil, lime juice, and salt and pepper to taste. Nutritional information is not provided, but it’s low in carbs and naturally sugar-free.
7. Instant Pot Salsa Chicken
This flavorful and easy Keto Salsa Chicken is a diabetic-friendly meal you can prep ahead. Combine 2.5 – 3 pounds chicken breasts and 1 cup salsa in a freezer bag. Freeze the cream cheese, cottage cheese, and taco/fajita seasoning separately or add them fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add 1/2 cup chicken broth to the Instant Pot, then add the chicken and salsa. Cook on Poultry (or Manual) for 10 minutes with a quick release. Shred chicken. Add 4 oz cream cheese, 1/2 cup cottage cheese, and 1-2 tsp taco/fajita seasoning to the Instant Pot. Use the Saute function to melt the cheeses, then add the shredded chicken back in. Per serving (1/8th of the recipe): 227.4 kcal | 1.8g net carbs | 9.1g fat | 32.6g protein | 0.2g fiber | 33.6 mg calcium | 0.6 mg iron.
8. Low-Carb Instant Pot Egg Bites
These Instant Pot Egg Bites are a convenient, protein-packed breakfast or snack. While high in fat, they can be adjusted for a more diabetic-friendly option. For the freezer meal, cook and crumble 7 slices of bacon. Freeze the bacon, 1/2 cup shredded Gruyere cheese, and a mixture of 5 eggs, 1/3 cup heavy cream (or milk), 1/8 tsp sea salt, and 1/8 tsp black pepper separately. When ready to cook, thaw overnight in the refrigerator. Grease the egg bite mold. Layer bacon in the mold. Pour egg mixture evenly into molds. Cover the mold tightly with foil. Add 1 cup water to the Instant Pot, place the trivet inside, and place the mold on the trivet. Cook on Manual High for 9 minutes with a 5-minute natural release. Each egg bite contains approximately 227 kcal | 0g net carbs | 20g fat | 11g protein | 1g fiber | 1g sugar.
9. Instant Pot Chicken Tikka Masala (with Cauliflower Rice)
This flavorful and diabetic-friendly Instant Pot Chicken Tikka Masala is easy to prep ahead. Combine 1 1/2 pounds cubed boneless, skinless chicken thighs, 1 1/2 teaspoon kosher salt, 1/2 chopped onion, 3 minced garlic cloves, 1 teaspoon grated ginger root, 1 teaspoon ground coriander, 1 teaspoon cumin, 1/2 teaspoon turmeric, 1/2 teaspoon garam masala, 1/4 teaspoon cayenne pepper, 1/4 teaspoon ground cardamom, 14 ounce can of drained diced tomatoes, and 2 cups cauliflower florets in a freezer bag. Freeze the 1/2 cup frozen peas and 1/2 cup full-fat coconut milk separately or add them fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add 1/2 tablespoon ghee/butter/coconut oil to the Instant Pot and use the Saute function to cook the onion, garlic, ginger, and spices. Add the tomatoes and blend until smooth. Add the chicken and salt from the bag. Cook on High for 15 minutes with a quick release. Add cauliflower and peas and cook for 2 more minutes on High. Stir in coconut milk. Each serving (3/4 cup) contains approximately 226 kcal | 9g total carbs | 10g fat | 25g protein | 2.5g fiber | 4g sugar.
10. Low-Carb Instant Pot Beef and Cabbage Soup
This hearty and flavorful Keto Cabbage and Beef Soup is perfect for a diabetic-friendly freezer meal. Combine 1 pound ground beef, 3 cups chopped cabbage, ½ cup finely chopped green bell pepper, 1 can (10 ounces) tomatoes with green chilies, 1 can (7 ounces) tomato paste, 2 tablespoons chili powder, 1 teaspoon oregano, 1 teaspoon cumin, and 1 teaspoon garlic powder in a freezer bag. Freeze the 32 ounces of beef broth separately or add it fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Brown the ground beef in the Instant Pot using the Saute function. Add the remaining ingredients from the bag and the beef broth. Cook on Manual for 15 minutes with a 5-10 minute natural release. Each serving (1 1/4 cups) contains approximately 162 kcal | 5.8g net carbs | 8.8g fat | 13.5g protein | 2.2g fiber | 4.9g sugar.
11. Low-Carb Instant Pot Sausage and Kale Soup
This flavorful Pressure Cooker Keto Italian Sausage Kale Soup is a hearty low-carb option, but the sausage and cream contribute to a higher fat content. For a freezer meal, combine 1 pound bulk hot or mild Italian sausage (removed from casing), 1 cup diced onion, 6 cloves minced garlic, 12 oz frozen cauliflower, and 12 oz frozen kale in a freezer bag. Freeze the 3 cups of water, 1/2 cup heavy cream, and 1/2 cup shredded parmesan cheese separately or add them fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add sausage, onion, and garlic to the Instant Pot and use the Saute function to brown the sausage. Add cauliflower, kale, and water. Cook on High for 3 minutes with a 5-minute natural release. Stir in heavy cream and Parmesan. Each serving contains approximately 400 kcal | 8g total carbs | 33g fat | 16g protein | 1g fiber | 2g sugar.
12. Low-Carb Instant Pot Creamy Tomato and Basil Soup
This Instant Pot Creamy Tomato Basil Soup is rich and flavorful but contains added sugar and cream. For a freezer meal, combine 1 diced onion, 1 cup diced carrots, 3 cans (15-ounces each) diced or whole tomatoes, 1 ½ teaspoons dried basil, 1 teaspoon sugar (consider a diabetic-friendly sweetener), 1 teaspoon salt, ½ teaspoon dried oregano, and ½ teaspoon baking soda in a freezer bag. Freeze the 2 cups broth, 1 cup milk, 1 cup cream, and ¼ cup flour separately or add them fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add 1 tbsp olive oil to the Instant Pot and use the Saute function to cook the onions and carrots. Add the remaining ingredients from the bag and broth. Cook on High for 10 minutes with a 10-minute natural release. Blend until smooth. Whisk together milk, cream, and flour, then add to the soup. Use the Saute function to heat through and thicken. Each serving contains approximately 120 kcal | 15g total carbs | 6g fat | 3g protein | 2g fiber | 8g sugar | 18 mg cholesterol | 842 mg sodium.
13. Instant Pot Moroccan Chicken
This Healthy 30-Minute Instant Pot Moroccan Chicken is a flavorful and diabetic-friendly option for a freezer meal. Combine 1 ½ pounds boneless & skinless chicken thighs, 1 teaspoon paprika, 1 teaspoon turmeric, 1 teaspoon ground cumin, ½ teaspoon kosher salt, ¼ teaspoon black pepper, 2 minced garlic cloves, 1 small finely diced yellow onion, 1 teaspoon minced ginger, 1 cup uncooked quinoa, 1 can (14.5 ounce) rinsed and drained chickpeas, and ½ cup dried cherries in a freezer bag. Freeze the 1 ½ cups chicken broth separately or add it fresh when cooking. When ready to cook, thaw overnight in the refrigerator. Add 2 tbsp olive oil to the Instant Pot and use the Saute function to brown the chicken. Add the remaining ingredients from the bag and broth. Cook on Manual or Poultry for 10 minutes with a quick release. Each serving contains approximately 425 kcal | 29g total carbs | 25g fat | 21g protein | 3g fiber | 6g sugar | 43 mg calcium | 3 mg iron.
14. Low-Carb Instant Pot Ground Beef and Spinach Frittata
This Ground Beef, Parmesan, and Spinach Frittata is protein-packed but higher in fat. To make it a freezer meal, prepare the components separately. Cook 1 lb ground beef with 1 tsp crushed red chili flakes, 2 minced garlic cloves, salt, and pepper. Blanch 1 lb fresh spinach, cool, and squeeze out excess water. Freeze the cooked beef, blanched spinach, and 2 cups grated parmesan cheese separately. You can also pre-mix and freeze the egg mixture (4 large eggs, 1/2 cup heavy cream, 1/2 cup unsweetened almond milk, salt, and pepper) separately, or prepare it fresh. When ready to cook, thaw overnight in the refrigerator. Preheat oven to 425° F. In an oven-safe skillet, layer the beef, half the cheese, spinach, and the remaining cheese. Pour the egg mixture over. Bake for about 20 minutes. Nutritional information (per serving): 475.5 kcal, 35.8g fat, 32.8g protein, 6.1g total carbs, 1.7g fiber, 4.4g net carbs.
15. Instant Pot Chicken and “Dumplings” (with Cauliflower Gnocchi)
This Healthy Instant Pot Chicken and Dumplings is a lighter take on comfort food. For a freezer meal, combine 1 lb chicken tenderloins, chicken breast, or chicken thighs, 1 cup chopped celery, 2 cups chopped carrots, 1 cup diced onion, 3 cloves minced garlic, ½ teaspoon salt, and pepper in a freezer bag. Freeze the 4 cups low sodium chicken broth and 1 small head of cauliflower separately or add them fresh when cooking. Prepare the gluten-free dumplings (see recipe) fresh when cooking the soup, as they do not freeze well. When ready to cook, thaw overnight in the refrigerator. Add olive oil spray to the Instant Pot and use the Saute function to cook the vegetables. Add chicken, broth, and cauliflower. Cook on Manual for 15 minutes (20 minutes if using frozen chicken) with a 5-minute natural release. Remove cauliflower and blend with 1/4 cup unsweetened almond or cashew milk until smooth. Shred chicken. Add cauliflower puree and chicken back to the pot. Make dumplings and cook according to recipe instructions. Each serving contains approximately 407 kcal | 37g total carbs | 16g fat | 34g protein | 6g fiber | 7g sugar | 276 mg calcium | 3 mg iron.
These 15 Instant Pot freezer meals prove that healthy and delicious meals can be convenient and easy to prepare, even with a busy schedule. With a little planning and the help of your Instant Pot, you can enjoy a variety of flavorful and diabetes-friendly meals throughout the week.
Tips for Instant Pot Freezer Meal Success
- Choose the right freezer bags: Use high-quality freezer bags that are BPA-free and designed for freezing liquids.
- Label your bags: Clearly label each bag with the recipe name, date, and cooking instructions.
- Freeze flat: Freeze your bags flat to save space and allow for quicker thawing.
- Thaw before cooking: Thaw your freezer meals completely before cooking in the Instant Pot. You can thaw them in the refrigerator overnight or use the defrost function on your Instant Pot.
- Adjust cooking times: You may need to adjust the cooking time slightly for frozen meals, depending on the recipe and your specific Instant Pot model.
With a little practice and these helpful tips, you’ll be a freezer meal prepping pro in no time!
Important Note: While these recipes are generally considered suitable for people with diabetes, it’s always advisable to consult with your doctor or a registered dietitian to ensure they fit into your individual meal plan and dietary needs.
Did you enjoy these delicious and diabetic-friendly Instant Pot freezer meals? 🧊 Save this guide to your favorite meal prep board on Pinterest for quick, healthy dinners anytime you need them! 🍴✨
