10 Instant Pot Recipes for Travel Nurses
Introduction
The Instant Pot might be the single most valuable piece of kitchen gear a travel nurse can own. It pressure cooks, slow cooks, sautes, steams, and makes rice — all in one device that fits in a duffel bag. When your apartment kitchen has two burners and a questionable oven, the Instant Pot becomes your entire cooking setup.
I’ve hauled mine to six different assignments across four states. It has earned its spot in the car every single time. Here are ten recipes built specifically for the travel nurse lifestyle: minimal ingredients, fast prep, big batches, and meals that taste just as good reheated on day four as they did on day one.
If you’re still deciding whether to invest in one, the short answer is yes. A 6-quart Instant Pot costs about $80, and it will save you that much in the first two weeks by replacing takeout. For other must-have kitchen tools, check out the compact kitchen gear guide.
Why the Instant Pot Is Perfect for Travel Nurses
One appliance replaces many. You don’t need a rice cooker, a slow cooker, a steamer, or a separate saute pan. The Instant Pot handles all of it. In a small apartment kitchen, that consolidation matters.
Speed for tired nurses. Pressure cooking cuts cook times by 50 to 70 percent. Chicken thighs in 12 minutes. A whole pot of rice in 4 minutes. Beef stew in 35 minutes instead of three hours.
Batch cooking capability. The 6-quart size produces 5 to 8 servings per cook, which is exactly what you need for a week of meal prep.
Minimal cleanup. One pot. One lid. That’s it. After a 12-hour shift, the last thing you want is a sink full of dishes.
3-quart vs. 6-quart: The 3-quart Mini is more portable but limits batch sizes. The 6-quart Duo is the sweet spot for travel nurses who meal prep. If portability is your top priority and you’re cooking for one, the Mini works. Otherwise, go with the standard 6-quart.
Recipe 1: Chicken and Rice Bowl
This is the foundational meal prep recipe. It takes five minutes to assemble and produces enough food for four to five meals.
Ingredients: 2 lbs boneless chicken thighs, 2 cups long-grain white rice (rinsed), 2.5 cups chicken broth, 1 tbsp olive oil, salt, pepper, garlic powder.
Instructions: Add olive oil to the pot and set to Saute. Season chicken with salt, pepper, and garlic powder. Sear chicken for 2 minutes per side (you’re just getting color, not cooking through). Cancel Saute. Add broth and scrape up any browned bits. Place rice on top of chicken — do not stir. Seal the lid, set to Pressure Cook on High for 12 minutes. Natural release for 10 minutes, then quick release. Shred or slice the chicken and fluff the rice.
Variations: Teriyaki (add soy sauce and honey), salsa verde (replace half the broth with salsa verde), lemon herb (add lemon juice and dried oregano).
Yield: 5 servings. Approximately 420 calories, 35g protein, 45g carbs, 10g fat per serving.
Recipe 2: Turkey Chili
High protein, high fiber, freezes beautifully, and tastes even better the next day.
Ingredients: 2 lbs ground turkey, 1 can black beans (drained), 1 can kidney beans (drained), 1 can diced tomatoes, 1 can tomato sauce, 1 diced onion, 2 tbsp chili powder, 1 tbsp cumin, 1 tsp garlic powder, salt and pepper.
Instructions: Set to Saute and brown the ground turkey with the diced onion, breaking it up as it cooks (about 5 minutes). Add all remaining ingredients and stir. Cancel Saute. Seal the lid, set to Pressure Cook on High for 20 minutes. Quick release.
Meal prep tip: Portion into containers and top with shredded cheese, sour cream, or diced avocado when serving. Freeze half for the second week. This is one of the best freezer-to-microwave meals you can make.
Yield: 6 servings. Approximately 380 calories, 38g protein, 30g carbs, 12g fat per serving.
Recipe 3: Vegetable Curry
A rich, flavorful plant-based meal that comes together in under 30 minutes total.
Ingredients: 1 can chickpeas (drained), 1 can coconut milk, 2 tbsp curry paste (red or yellow), 2 cups mixed vegetables (frozen works great — a bag of stir-fry mix is perfect), 1 diced onion, 2 cloves garlic (minced), 1 cup vegetable broth, salt.
Instructions: Set to Saute and cook the onion and garlic for 2 minutes. Add curry paste and stir for 30 seconds. Add coconut milk, broth, chickpeas, and vegetables. Stir. Cancel Saute. Seal the lid, Pressure Cook on High for 5 minutes. Quick release.
Serving suggestion: Serve over rice (cook the rice first in the Instant Pot, then cook the curry). This also works great over cauliflower rice for a lower-carb option.
Yield: 4 servings. Approximately 350 calories, 12g protein, 28g carbs, 22g fat per serving.
Recipe 4: Shredded Salsa Chicken
Three ingredients. Five minutes of prep. The most versatile protein you can make.
Ingredients: 2 lbs boneless chicken breast, 1 jar (16 oz) salsa (your preferred heat level), 1 tbsp taco seasoning.
Instructions: Place chicken in the pot. Pour salsa over top. Sprinkle with taco seasoning. Seal the lid, Pressure Cook on High for 15 minutes. Quick release. Shred the chicken with two forks directly in the pot and stir through the salsa.
Use it for: Taco bowls with rice and beans, burrito wraps, salad topping, quesadilla filling, stuffed sweet potatoes, or eaten straight out of the container at 2 AM between med passes. No judgment.
Yield: 6 servings. Approximately 220 calories, 40g protein, 5g carbs, 4g fat per serving.
Recipe 5: Beef Stew
Classic comfort food, and the Instant Pot makes it in a fraction of the time. Perfect for those cold-weather assignments in the Midwest or Northeast.
Ingredients: 2 lbs chuck roast (cut into 1-inch cubes), 4 medium potatoes (cubed), 3 carrots (sliced), 1 onion (diced), 3 cups beef broth, 2 tbsp tomato paste, 1 tbsp Worcestershire sauce, 1 tsp thyme, salt and pepper, 2 tbsp olive oil.
Instructions: Set to Saute and heat olive oil. Season beef with salt and pepper, brown in batches (3 minutes per batch — don’t crowd the pot). Add onion and cook 2 minutes. Add tomato paste, Worcestershire, and broth. Scrape the bottom. Add potatoes, carrots, and thyme. Cancel Saute. Seal the lid, Pressure Cook on High for 35 minutes. Natural release for 15 minutes.
Yield: 6 servings. Approximately 450 calories, 38g protein, 32g carbs, 18g fat per serving.
Recipe 6: Lentil Soup
The ultimate budget meal. No soaking required, lentils cook perfectly under pressure, and six servings cost under five dollars total.
Ingredients: 2 cups dry green or brown lentils (rinsed), 6 cups vegetable or chicken broth, 1 can diced tomatoes, 2 carrots (diced), 2 stalks celery (diced), 1 onion (diced), 3 cloves garlic (minced), 1 tsp cumin, 1 tsp smoked paprika, salt and pepper.
Instructions: Set to Saute and cook onion, carrots, celery, and garlic for 3 minutes. Add everything else. Cancel Saute. Seal the lid, Pressure Cook on High for 15 minutes. Natural release for 10 minutes. Season to taste. For a creamier texture, blend half the soup with an immersion blender.
Why it’s great for travel nurses: Dirt cheap, high in protein and fiber, freezes perfectly, and fills you up during a long shift. Read more about eating well on a budget in the grocery budget guide.
Yield: 6 servings. Approximately 290 calories, 20g protein, 48g carbs, 2g fat per serving.
Recipe 7: Egg Bites (Meal Prep Breakfast)
Starbucks-style egg bites for a fraction of the price. Make a batch on prep day and grab two every morning before your shift.
Ingredients: 8 eggs, 1/3 cup cottage cheese, 1/2 cup shredded cheese (cheddar or gruyere), salt and pepper, optional add-ins: diced bell pepper, cooked bacon, spinach, sun-dried tomatoes.
Equipment needed: A silicone egg bite mold (fits inside the Instant Pot). These cost about $10 and are worth every penny.
Instructions: Blend eggs, cottage cheese, shredded cheese, salt, and pepper in a blender until smooth. Pour into greased silicone mold, filling each cup about 3/4 full. Add any mix-ins. Cover the mold with foil. Place the trivet in the Instant Pot with 1 cup of water. Set the mold on the trivet. Seal the lid, Pressure Cook on High for 10 minutes. Quick release. Let cool 5 minutes before removing.
Yield: 7 egg bites. Two bites per serving: approximately 180 calories, 14g protein, 2g carbs, 12g fat.
Recipe 8: Mac and Cheese
After a brutal shift, sometimes you just need comfort food. This takes five minutes and one pot.
Ingredients: 1 lb elbow pasta, 4 cups water, 1 tbsp butter, 1 tsp salt, 1 cup milk, 2 cups shredded sharp cheddar, 1/2 cup shredded mozzarella.
Instructions: Add pasta, water, butter, and salt to the pot. Make sure the water just barely covers the pasta — do not add more. Seal the lid, Pressure Cook on High for 4 minutes. Quick release. Stir in milk and cheese until melted and creamy.
Make it a meal: Add steamed broccoli and diced chicken for a balanced dinner. Leftover shredded salsa chicken (Recipe 4) works great here.
Yield: 5 servings. Approximately 480 calories, 22g protein, 52g carbs, 20g fat per serving.
Recipe 9: Steel Cut Oats
Healthy, filling breakfast that’s waiting for you when you wake up. The Instant Pot’s timer function makes this effortless.
Ingredients: 1 cup steel cut oats, 3 cups water, pinch of salt.
Instructions (pot-in-pot method for no-stick cleanup): Place the trivet in the pot with 1 cup of water. Combine oats, 3 cups water, and salt in an oven-safe bowl. Place the bowl on the trivet. Seal the lid, Pressure Cook on High for 12 minutes. Natural release for 10 minutes.
Timer trick: Set this up the night before using the Delay Start function. Program it to start cooking 30 minutes before your alarm goes off. Walk into the kitchen to hot oatmeal.
Toppings: Banana and peanut butter, berries and honey, brown sugar and cinnamon, or protein powder stirred in for extra fuel before a shift.
Yield: 3 servings. Approximately 220 calories, 8g protein, 40g carbs, 4g fat per serving (before toppings).
Recipe 10: Pulled Pork
The weekend batch cook that feeds you all week. Three hours of hands-off cooking, ten minutes of actual work.
Ingredients: 3 to 4 lb pork shoulder (bone-in or boneless), 1 cup BBQ sauce, 1 cup chicken broth, 1 large onion (sliced), 2 tbsp brown sugar, 1 tbsp smoked paprika, 1 tsp garlic powder, salt and pepper.
Instructions: Cut the pork shoulder into 3 to 4 large chunks (it cooks faster and more evenly). Season with smoked paprika, garlic powder, brown sugar, salt, and pepper. Place onion slices in the bottom of the pot. Add broth. Place pork on top. Seal the lid, Pressure Cook on High for 60 minutes. Natural release for 20 minutes. Shred the pork with two forks. Stir in BBQ sauce.
Use it for: Sandwiches on brioche buns, rice bowls, tacos, loaded sweet potatoes, or straight from the container. This also freezes extremely well in individual portions.
Yield: 8 to 10 servings. Approximately 350 calories, 30g protein, 15g carbs, 18g fat per serving.
Instant Pot Tips for Travel Nurses
Cleaning: Wash the sealing ring after every use. It absorbs odors (especially from chili and curry). Some nurses keep two rings — one for savory, one for sweet. You can also run the ring through the dishwasher.
Essential accessories: A silicone egg bite mold, a steamer basket, and an extra sealing ring are the three accessories worth buying. Everything else is optional.
Adapting recipes for the 3-quart Mini: Cut all ingredients in half and reduce liquid by about 1/3. Cook times stay roughly the same since pressure cooking depends on temperature, not volume.
Build a spice base: Keep these on hand and you can make almost anything: salt, pepper, garlic powder, onion powder, cumin, chili powder, smoked paprika, Italian seasoning, and curry powder. That’s ten spices that cover hundreds of recipes.
Don’t fear the steam release. Quick release can be loud and startling in a small apartment. Drape a towel over the valve to catch steam and reduce the noise. Just keep your hand clear of the vent.
Frequently Asked Questions
What size Instant Pot is best for travel nurses?
The six-quart Duo is the best size for travel nurses who meal prep, as it produces five to eight servings per cook, which is exactly what you need for a week of meals. The three-quart Mini is more portable and works for nurses cooking single servings, but it limits batch sizes significantly. If you meal prep weekly and want leftovers for the entire work week, the standard six-quart is worth the extra trunk space.
Is an Instant Pot worth buying for a travel nurse?
Absolutely. A six-quart Instant Pot costs about eighty dollars and replaces a slow cooker, rice cooker, steamer, and saute pan, which is critical when your apartment kitchen has limited space and questionable equipment. It pays for itself within the first two weeks by replacing takeout orders. Pressure cooking cuts cook times by fifty to seventy percent, so you can batch cook an entire week of meals in under two hours on your day off.
Can I meal prep a whole week with just an Instant Pot?
Yes, the Instant Pot is capable of handling an entire week of meal prep on its own. Cook your protein first, such as chicken and rice in one batch, then use the pot again for a second protein like turkey chili or lentil soup. You can also make steel-cut oats for breakfasts and egg bites for grab-and-go mornings. With two to three cooking rounds on your prep day, you can fill ten to twelve containers covering meals and snacks for the whole week.
How do I clean the Instant Pot sealing ring smell?
The silicone sealing ring absorbs odors, especially from strongly flavored recipes like chili and curry. Wash the ring after every use with dish soap and hot water, and run it through the dishwasher regularly. Some nurses keep two rings, one for savory dishes and one for sweet recipes like oatmeal. You can also soak the ring in a mixture of white vinegar and water for thirty minutes to neutralize stubborn odors.
What are the easiest Instant Pot meals for beginners?
Start with shredded salsa chicken, which requires only three ingredients and five minutes of prep. Chicken and rice bowls are another excellent beginner recipe because everything cooks together in one batch. Steel-cut oats with the delay start function give you a hands-free breakfast. Master these three simple recipes first before expanding your rotation to more complex dishes like beef stew or vegetable curry.
Key Takeaways
- Start by mastering 3 to 4 recipes before expanding your rotation
- Batch cook on your days off and portion into containers for the week
- Use the freezer for variety — cook two different meals and freeze half of each
- Keep a base pantry of 10 essential spices
- The Instant Pot pays for itself within two weeks compared to eating out
- The 6-quart Duo is the best size for meal-prepping travel nurses
- Every recipe here reheats well in a microwave, making them ideal shift meals