27 GAPS Diet Instant Pot Soup & Stew Recipes (2024)

Let’s face it…

If you’re following the gut-healing GAPS Diet, you’re going to need lots of soup and stew recipes. You’ll probably want to know how to make homemade bone broth and maybe vegetable broth too.

Lots and lots and lots! Because GAPS is all about the healing foods that soups naturally contain — bone broth, cooked vegetables, and grass-fed meats.

Since the GAPS Diet is hard enough as it is, why not make it easier on yourself… by using your Instant Pot!

In the early GAPS Diet days, the Instant Pot hadn’t even been invented. So those of us who did the diet “back then” had slow cookers and stock pots of broth and soup going constantly.

Those days are gone! Now, the nourishing, gut-healing broths, soups, and stews that used to take hours or even days happen in minutes— saving you time, money, and sanity!

By the way…

If You’re Overwhelmed By GAPS…

If you’re feeling intimidated or overwhelmed about implementing the GAPS diet and want some hands-on help, checkout the GAPS Class taught by our friend and GAPS practitioner Melanie Christner. Click here for more info. (Limited spaces.)

And now to the recipes!

Two minutes… That’s all the cooking time you need to make this fragrant, flavorful GAPS Diet soup in your Instant Pot or stove top pressure cooker! It’s nourishing, comforting, full of bone broth, budget-friendly, and even contains organ meats — not to mention, compliant for GAPS stage 5 and beyond! Via TraditionalCookingSchool.com.

Zucchini Chorizo Butter Stew {KETO, GAPS}

It takes just 15 minutes to prep this delicious, fiber-rich stew that’s loaded with nourishing butter and healing broth and veggies! Via EatBeautiful.net.

Butternut Squash and Apple Soup

This Instant Pot recipe is perfect for the Intro Phase of GAPS when foods are still limited. Via CathysGlutenFree.com.

Middle Eastern Lamb Stew

Make this hearty (and optionally spicy!) lamb stew, then set out bowls and bowls of topping options to pass and share! Fermented condiments or veggies are perfect topping options for GAPS Diet soups and stews!
Via EatBeautiful.net.

Have you ever had the deeply flavorful and aromatic Vietnamese soup known as pho (pronounced “fuh”)? This easy Instant Pot GAPS Diet Beef Pho has nourishing bone broth, then you choose which GAPS, paleo, or keto-friendly add-ins and veggies you want! Gut-healing and so yummy!
Via TraditionalCookingSchool.com.

Instant Pot Bacon Cheeseburger Soup

We can’t promise this Bacon Cheeseburger Soup will totally satisfy a cheeseburger craving… but since you’re on the GAPS Diet, your cravings are likely changing! You’ll still love this Instant Pot soup! We recommend using a cultured cream cheese to stay 100% GAPS. Via TessaTheDomesticDiva.com.

Instant Pot Paleo Thai Carrot Soup

With vegetables, broth, and seasonings, this soup is super simple. But don’t be fooled into thinking it’s too simple! The flavors are rich and complex, and this soup satisfies year-round! Via TessaTheDomesticDiva.com.

Instant Pot Shiitake Ginger Chicken Bone Broth

The healing powers of chicken bone broth are multiplied with the addition of two gut-healing superfoods: fresh ginger and shiitake mushrooms!
Via YangsNourishingKitchen.com.

Instant Pot Tuscan Kale Squash and Chicken Stew

This is comfort food meets nourishment! You’ll not miss any of your old favorite soup additions (like noodles or rice) when you’ve got this hearty GAPS-approved soup! Via PrepareAndNourish.com.

Instant Pot Winter Vegetable Soup

Nourish yourself with the best of winter produce using your Instant Pot to save loads of time! Via RaisingGenerationNourished.com.

Nourishing Instant Pot Chicken Foot Broth {Whole30, GAPS, Paleo, Keto, AIP}

Don’t turn your nose up at this most nourishing superfood — chicken foot broth! Chicken feet are made up of all the things that go into a good bone broth: bone, tendons, cartilage. When pressure cooked, all the goodness finds its way into the water, making a rich broth that ischock-full of amino acids, collagen, gelatin — all the nourishing things that our bodies need for optimal health. Via AllTheNourishingThings.com.

Nourishing GAPS Soup with a *Secret* Ingredient

In this recipe, you’ll combine gelatin-rich broth with a secret ingredient — lemongrass essential oil! — to stimulate digestion, regulate the parasympathetic nervous system, and support the vagus nerve.
Via EatBeatiful.net.

Instant Pot Tomato Soup

Here’s a kid-friendly GAPS soup — because we know how hard GAPS can be on the kiddos! Via RaisingGenerationNourished.com.

Instant Pot Bone Broth

The GAPS Diet staple you NEVER want to run out of? Bone broth! And the Instant Pot helps you make delicious, rich broth out of any bones or vegetables you have in a fraction of the time! Via RaisingGenerationNourished.com.

Instant Pot Chipotle Chili

With instructions for the slow cooker, stove top, or Instant Pot, there’s no reason NOT to make this chipotle-flavored chili!
Via RaisingGenerationNourished.com.

White Bean Chicken Chili

When you’re at the point in your gut-healing journey that you can finally re-introduce legumes, start with this white bean chili! Via EatBeautiful.net.

Spinach & Garlic Meatballs in the Instant Pot

Nothing more filling or comforting than a big ol’ bowl of hearty meatballs in broth with veggies! We love that these meatballs are packed with spinach and immune-boosting garlic! Via RaiasRecipes.com.

Instant Pot Beef Picadillo Chili With Sweet Raisins

Beef picadillo chili with sweet raisins has salty and sweet “all day cooked” flavor in a fraction of the time with your Instant Pot!
Via RaisingGenerationNourished.com.

Instant Pot Mexican Beef Stew

Served over cauli-rice and topped with GAPS-friendly foods like cultured sour cream or fermented jalapeños, this Instant Pot Mexican Beef Stew takes less than an hour — unlike slow cooker or stove top stews that have to cook all day! Via AllTheNourishingThings.com.

Low-Carb Instant Pot Clam Chowder

GAPS-approved clam chowder? Clam chowder without flour, heavy cream, or potatoes? Yes and yes! The 2 secret ingredients are going to blow your mind! Via AllTheNourishingThings.com.

How To Make Bone Broth

That’s right… you can’t make GAPS soups or stews without the star ingredient — bone broth! This post also shows you how to make the “meat stock” (bone broth that hasn’t been simmered as long) recommended for Intro GAPS.
Via EatBeautiful.net.

How To Make Any Blended Soup In The Instant Pot

Here’s a handy tutorial to take any GAPS-friendly vegetables, along with broth and seasonings, and make a creamy blended soup!
Via AllTheNourishingThings.com.

Carrot Ginger Soup with Chicken and Spinach

So much nourishment and healing in such a simple pressure cooker recipe! Via TastingPage.com.

Instant Pot Vegetable Beef Stew

Since potatoes are out on GAPS, learn about the ugliest root vegetable ever that moonlights as a potato so you can still enjoy homemade beef stew!
Via AllTheNourishingThings.com.

Instant Pot Spinach-Artichoke Meatball Soup

Ooooh, big, flavorful meatballs float in a creamy, dairy-free soup! Loaded with veggies, too! Via AllTheNourishingThings.com.

Instant Pot Green Chili Chicken Chowder

Low-carb/keto, no potatoes, AND GAPS-friendly?? This Instant Pot Green Chile Chicken Chowder will definitely convince you that GAPS Diet restrictions don’t have to be flavor-less! Via AllTheNourishingThings.com.

Instant Pot GAPS Intro Diet Soup

The GAPS Intro Diet is tough… Why not make it easier on yourself with a healing Introduction Diet soup that’s made in your Instant Pot?
Via TraditionalCookingSchool.com.

Overwhelmed By GAPS?

If you’re feeling intimidated or overwhelmed about implementing the GAPS diet and want some hands-on help, checkout the GAPS Class taught by our friend and GAPS practitioner Melanie Christner. Click here for more info. (Limited spaces.)

Thinking Of Doing GAPS?

• The Gut-Healing GAPS Diet Made Simple
• The Harmon Family’s Experience On The GAPS Intro Diet
• Why You Might Consider The GAPS Diet
• Let’s Demystify The GAPS Diet
• The GAPS Class— if you’re feeling overwhelmed about implementing the GAPS diet and want some hands-on help from a certified GAPS practitioner (limited spaces)

Are you using your Instant Pot or pressure cooker to make GAPS easier? Share how it’s working for you!