I used to batch-cook chicken breast in the slow cooker like it was my full-time job—until I finally caved and tried the Instant Pot version. Game. Over. Faster, juicier, and way less dry than you’d expect from plain chicken breast.
Now I keep bags of this stuff in my freezer like it’s chicken gold. And spoiler: this version actually tastes good without being slathered in sauce.
🧠 What Solves the “Sad Keto Chicken” Problem
Let’s be real—lean chicken breast doesn’t always scream keto indulgence. But cooked right (aka not like rubber), it’s a macro-friendly workhorse you can use a hundred ways. The Instant Pot fixes everything slow cookers sometimes ruin: mushy texture, weird wateriness, and zero flavor. This version stays juicy, takes spices well, and shreds like a dream.
🧾 What Packs Flavor Without the Carbs
- Chicken breast (boneless, skinless) – High-protein, low-fat, and zero carb. I use fresh or frozen depending on what I forgot to defrost.
- Chicken broth – Keeps it moist and flavorful. Skip plain water unless you like bland chicken.
- Italian seasoning – Adds flavor without carbs. You could swap in taco seasoning if you’re planning a Mexican dish.
- Sea salt + black pepper – Minimal, but necessary. Adjust based on your broth’s sodium.
🔁 Low-Carb Substitutions That Hold Up
- Boneless thighs instead of breasts? Totally fine. Juicier, higher fat, but still keto.
- Broth swaps – Homemade bone broth adds richness (and collagen), but boxed works if that’s what you’ve got.
- Spice it up – Taco seasoning, garlic powder, or even curry powder all work depending on your recipe goals. Just watch out for blends with added sugar.
⚠️ What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Chicken was dry and stringy | I used quick release too soon | Let it natural release at least 5 mins |
| Washed-off seasoning | Poured broth directly over the top | Pour it around the chicken instead |
| Undercooked center | Breasts were huge (12 oz+) | Add 2–3 extra minutes pressure time |
👩🍳 Step-by-Step: Instant Pot Chicken Breast
- Load the pot: Place 4 lbs of chicken breasts (fresh or frozen) directly into your Instant Pot. No trivet.
- Season: Sprinkle with 1 tbsp Italian seasoning, ½ tsp sea salt, and ½ tsp black pepper.
- Add broth: Pour 1 cup chicken broth around the chicken, not over it.
- Pressure cook:
- 4 lbs fresh = 8 minutes
- 4 lbs frozen = 13 minutes
Natural release for at least 5 minutes (or all the way, if you’re patient).
- Shred: Use forks, a hand mixer, or a stand mixer. I just use forks in the pot with the broth—it keeps the meat juicy.
🧠 Tracking Tip: I portion this into 8 half-cup servings (~105 cal, 0.2g net carbs, 19g protein). Easy to log, easy to freeze.
🧠 My Go-To Low-Carb Hacks
- I make 1 lb portions and freeze them flat in zipper bags. Stackable and thaws faster.
- For super juicy reheats, store with a few tablespoons of broth.
- Shred with a hand mixer straight in the pot (just drain a bit first so you don’t get splashed in the face with chicken juice).
🧊 Keeping It Keto-Friendly All Week
- Fridge: Up to 5 days, stored with some broth to stay moist.
- Freezer: Up to 6 months, portioned flat in bags or vacuum sealed.
- Reheat tip: Add a splash of broth before microwaving to keep it from drying out.
❓ Can I Eat This on Keto? (Yes, Here’s Why)
- Isn’t chicken breast too lean for keto?
It’s lean, yes—but pair it with fat-friendly sauces or sides and it fits perfectly. Think: olive oil mayo, avocado, cheese, ranch. - Does broth have hidden carbs?
Most are 0–1g per cup. Always check labels if you’re super strict. - Can I cook it from frozen?
100% yes. Add 5 minutes to the pressure cook time.
Nutrition Facts
Per Serving – ½ cup shredded chicken
| Nutrient | Amount |
|---|---|
| Calories | 105 kcal |
| Total Fat | 2.4 g |
| – Saturated Fat | 0.7 g |
| – Trans Fat | 0 g |
| Cholesterol | 65 mg |
| Sodium | 290 mg |
| Potassium | ~230 mg |
| Total Carbs | 0.3 g |
| – Fiber | 0.1 g |
| – Sugars | 0.1 g |
| Net Carbs | 0.2 g |
| Protein | 19.4 g |
Check out More Recipes:
- Low Carb Keto Chicken Fritters
- Low Carb Keto Bacon Wrapped Chicken Breast
- Low Carb Keto Pan Seared Chicken Breast
- Low Carb Keto Garlic Butter Shrimp
Low Carb Keto Instant Pot Chicken Breast
Description
Juicy, low-carb Instant Pot chicken breast—ready in minutes, perfect for shredding, freezing, and keto meal prep. Versatile, lean protein that won’t dry out.
Ingredients
Instructions
- Place chicken in the Instant Pot.
- Sprinkle with seasoning, salt, pepper.
- Pour broth around the sides (not over).
- Cook on high pressure:
Fresh: 8 minutes
Frozen: 13 minutes - Let pressure release naturally for 5+ mins.
- Shred in pot, mix with juices, and portion.
Notes
- For juiciest results, let pressure naturally release for at least 5 minutes before venting. Shred directly in the pot to keep the meat moist. Store with broth for best texture when reheating or freezing.
