Instant Pot Ron’s Low Sodium Casserole–an easy Instant Pot ground beef taco casserole with lots of flavor and it’s low in sodium.
Instant Pot Ron’s Low Sodium Casserole
Today’s recipe is from ihelpc.com a website for those struggling with liver disease. The recipe is a lower sodium version of taco casserole and I switched it up a bit and made it in my Instant Pot. When Greg tried the final product he said, “this isn’t low sodium, is it?” He thought it had great flavor and was surprised that it was considered a lower sodium recipe. With lots of seasonings including Mrs. Dash it does have a lot of flavor. There is a creamy element to the casserole that makes it so comforting. My kids loved this casserole with sour cream on top and with some tortilla chips on the side.
- Lean ground beef or ground turkey
- Mrs. Dash
- Cayenne pepper
- Black pepper
- Garlic powder
- Onion powder
- Chili powder
- Low sodium chicken or beef broth
- Converted rice or long grain white or jasmine
- Low Salt Rotel tomatoes or one can diced tomatoes and one can diced green chiles
- Low sodium pinto beans
- Low sodium cream of mushroom soup or cream of chicken
- Cheddar cheese
- Tortillas or tortilla chips
Turn Instant Pot to saute setting. When display says HOT add in the ground beef and break it up. Add in the onion. Brown for about 5 minutes. Drain off excess grease.
Stir in the Mrs. Dash, cayenne, pepper, garlic powder, onion powder, chili powder and cumin.
Pour in the broth and scrape bottom of pot so that nothing is sticking. Turn off Instant Pot. Sprinkle in the rice.
Dump in the Rotel, pinto beans, cream of mushroom soup. Don’t stir.
Cover Instant Pot and secure the lid. Make sure valve is set to sealing. Set the manual/pressure cook button to 3 minutes. When time is up let pot sit for 5 minutes and then move valve to venting. Remove the lid.
Stir in the cheese.
Serve wrapped up in a tortilla or with tortilla chips. Sprinkle tomatoes on top.
- Serve with a dollop of sour cream, some sliced avocados, shredded lettuce and tortilla chips or Fritos.
- I used my 6 quart Instant Pot*. You can also make this in a 3 or 8 quart pot.
- Store leftovers in an airtight container* in the refrigerator for up to 5 days or in the freezer for up to 3 months.
- Lately we are loving Don Julio Lightly Seasoned Restaurant Style Tortilla Chips. They are so good! I even love them plain.
Tips for reducing sodium in any recipe
I have compiled a list of tips from my readers on ways to reduce sodium in recipes. In case you need to lower sodium in your cooking here are some tips…
- My big thing is I use zero salt stock!
- I would recommend reducing the salt added, as well as looking at the ingredients…all canned products have sodium added (you can rinse the beans), as well as sodium in things like Worcestershire sauce, boullion, soy sauce and canned cream soups. I work in healthcare and have this talk with others often.
- You can get ‘no salt added’ tomatoes and vegetables now. I have to eat low sodium so I am always scouting the canned goods.
- Search for the low sodium options, or use alternatives. I home can most of my own veggies, and with my IP, I just cook all my beans from dry and freeze the extra.
- I use reduced sodium broth and skip the packets. Add my own spice when I can.
- There are some excellent cookbooks and after reading their ratings and a few recipes it won’t take long to find several that follow low salt regime.
- Look on Amazon for “Instant Pot Dash diet recipes” there are several cookbooks available.
- I use low sodium broth, no added salt and read labels. Many spice blends have added salt and I don’t use them
- Try the American heart association they may have some recipe links.
- Since cooking with the IP is primarily from scratch and not using processed foods you control the sodium by controlling the salt. I prefer to use my own homemade broth but sometimes use broth powder but do buy the low sodium. Avoid soy sauce and some of those Asian sauces that are high in sodium. Actually cooking with the IP is already inherently low sodium!
- I’ve been using Magic seasonings for years. Great flavor and lower sodium. Created by Chef Paul Prudhomme in New Orleans.
- Carefully read all ingredients on stocks, tomatoes etc. For example, you can find low sodium chicken broth at 120 mg per serving or 540 mg per serving. Chinese food is an option if you use coconut aminos instead of soy sauce.
- Rinse and drain canned beans when using in a recipe.
- Just use no salt canned items when you are cooking, non injected pork and chicken. You can find no salt Swanson’s chicken and beef broth or Herb Ox no salt Bouillons online. I eat low sodium, and the recipes are really easy to convert.
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More Instant Pot Taco Inspired Recipes
Instant Pot Walking Taco Casserole
An easy one pot Mexican dinner with rice, enchilada sauce, seasoned ground beef, melty cheese and Fritos! Top with lettuce, tomatoes and a dollop of sour cream.
Instant Pot Sour Cream Taco Rice Bake
A layered dish with taco meat, rice, sour cream, seasoned tomato sauce and cheddar cheese.
Instant Pot Amazing Street Tacos
The easiest and tastiest street taco recipe ever! Dump and go recipe for your Instant Pot or the slow cooker.
Instant Pot Taco Tuesday Casserole
An easy one pot meal of taco seasoned ground beef with rice, roasted garlic enchilada sauce, beans and corn. The casserole is topped with tomatoes, cheese, sour cream and Fritos for a delicious week night meal.
Did you know you can filter the recipes on my website to search by meat type, IP or Crockpot, low carb, gluten free, etc.? Use the filter to find exactly what you are looking for.
An easy Instant Pot ground beef taco casserole with lots of flavor and it’s low in sodium.
- 1 pound lean ground beef
- 1 cup diced onion
- 2 Tbsp Mrs. Dash
- 1/4 tsp cayenne pepper
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1/2 tsp onion powder
- 1 Tbsp chili powder
- 1 Tbsp cumin
- 1 1/4 cups low sodium chicken or beef broth
- 1 cup converted rice (or long grain white or jasmine)
- 1 (10.5 oz) can no salt added Rotel tomatoes
- 1 (15 oz) can low sodium pinto beans, rinsed and drained
- 1 (10.5 oz) can low sodium cream of mushroom soup
- 1/2 cup shredded cheddar cheese
- 1 tomato, diced
- Tortillas or tortilla chips, for serving
- Turn Instant Pot to saute setting. When display says HOT add in the ground beef and break it up. Add in the onion. Brown for about 5 minutes. Drain off excess grease.
- Stir in the Mrs. Dash, cayenne, pepper, garlic powder, onion powder, chili powder and cumin.
- Pour in the broth and scrape bottom of pot so that nothing is sticking. Turn off Instant Pot.
- Sprinkle in the rice. Dump in the Rotel, pinto beans, cream of mushroom soup. Don’t stir.
- Cover Instant Pot and secure the lid. Make sure valve is set to sealing. Set the manual/pressure cook button to 3 minutes. When time is up let pot sit for 5 minutes and then move valve to venting. Remove the lid.
- Stir in the cheese. Serve wrapped up in a tortilla or with tortilla chips. Sprinkle tomatoes on top.
- Category: Beef
- Method: Instant Pot
*Karen Petersen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.