Low Carb Instant Pot Chicken Stew (Keto, Paleo, Whole30)

This healthy, low carb Instant Pot Chicken Stew is light on carbohydrates, but still comforting and filling. It’s a tasty keto Instant Pot chicken recipe that’s easy enough for a weeknight dinner.

Chicken stew practically screams comfort food, but often it is packed with a lot of starch and carbohydrates. For me, that spells a grade-A food coma.

This gluten-free, low carb version utilizes turnips instead of potatoes to still create a delicious and hearty stew.

It is also packed with kale, fresh herbs like rosemary and thyme, and mushrooms to deliver some big flavor while still remaining healthy and light.

It’s an easy Instant Pot meal for anyone following a Paleo, Whole30, or keto diet, but is also pretty tasty even if you don’t!

Ingredients

For this recipe you’ll need:

• boneless, skinless chicken thighs
• celery
• turnips
• carrots
• curly kale leaves
• garlic
• cremini mushrooms: these also go by “Baby Bellas” (yes, they are the exact same mushroom)
• fresh rosemary
• fresh thyme
• avocado oil: extra virgin olive oil would also work just fine
• Dijon mustard
• low sodium chicken stock or bone broth
• xanthan gum: this is used to help thicken the stew (more on that below)
• sea salt
• black pepper

How to Thicken Low Carb Stew

To help thicken a low-carb stew, I like using xanthan gum.

While it may sound like it came from a distant planet in a galaxy far, far away, xanthan gum is actually derived from a bacteria produced through a fermentation process.

Studies have found xanthan gum to be safe and and pretty much harmless, especially when consumed in low quantities.

However if you have severe allergies to wheat, corn, soy, or dairy products you might want to avoid it, as the growth medium of the bacteria is not always clear from the manufacturer.

If you are less concerned about total carbs, I recommend arrowroot powder to help thicken the stew. Simply substitute 1 tablespoon of arrowroot for the 1 teaspoon of xanthan gum in this recipe

How to Make Low Carb Instant Pot Chicken Stew

Start by setting the Instant Pot to the “Sauté – More” setting, then add a few tablespoons of avocado oil to the pot.

Season the chicken thighs with sea salt and black pepper.

Once the oil is shimmering, add the thighs to the pot in batches and brown them on both sides for 3-4 minutes.

Transfer the chicken to a plate and set it aside, then add the diced onion and celery to the pot.

Sauté the vegetables until they start to get tender, about 5-6 minutes.

Add some minced garlic, and sauté for another minute until it is fragrant.

Pour in one cup of the stock, then mix in a tablespoon of Dijon mustard. Bring the liquid to simmer and use a spoon to scrape up all the browned bits on the bottom of the pot.

Add the chicken thighs back to the pot along with any accumulated juice, then layer the turnips, carrots, and mushrooms on top of the chicken. Sprinkle in the rosemary, thyme, and some more sea salt and pepper.

Stuff the chopped kale leaves on top of everything, then pour in another 2 cups of chicken stock.

Lock the lid, and set the Instant pot on “Pressure Cook-High” and set the timer for 12 minutes.

Once the timer goes off, allow the pressure release naturally for 5 minutes, then release the valve and unlock the lid.

Remove the chicken thighs, shred or roughly chop them, and return them to the pot.

To thicken the stew, ladle out 3/4 cups of liquid into a bowl, then sprinkle in 1 teaspoon of xanthan gum. Whisk well to combine, then pour the slurry back into the pot.

Set the Instant Pot back to the “Sauté-More” setting and simmer the stew for a few more minutes until thickened.

Season the stew with more salt and pepper to taste, ladle it into bowls and enjoy!

More Instant Pot Recipes

• Pressure Cooker Chicken Faux Pho
• Instant Pot Polish Dill Pickle Soup
• Pressure Cooker Chicken Pozole-less Soup
• Instant Pot Collard Greens

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