Enjoy a healthier twist on a childhood classic with these ketchup-free Instant Pot Sloppy Joes! Made with wholesome, clean ingredients, this recipe delivers the same rich, messy, flavor-packed goodness you remember, without the processed extras. It's also low FODMAP, gluten-free, and refined sugar-free with Paleo and low carb options when paired with the right bun or bun alternative (see suggestions below). Perfect for a quick, 30-minute weeknight dinner or game day treat that both adults and kids will love. Slow cooker instructions coming soon, so subscribe to stay tuned!
Serve Air Fryer French Fries or Zucchini French Fries (not low FODMAP) alongside these sloppy joes for an even more satisfying lunch or dinner!
Jump to:
- Sloppy Joe, Slop, Sloppy Joe, Yeah
- Ketchup-Free, Low FODMAP, Gluten-Free, and Refined Sugar-Free with Paleo and Low Carb Options
- Equipment
- Ingredients
- Step-by-Step Instructions, with Photos
- Buns and Bun Alternatives
- What to Serve with Sloppy Joes
- FAQs: Instant Pot Sloppy Joes
- Related Recipes
- Instant Pot Sloppy Joes
Sloppy Joe, Slop, Sloppy Joe, Yeah
Whenever I hear "sloppy joes" mentioned, I can't help but get the refrain from Adam Sandler's SNL comedy song / skit "Lunch Lady Land" stuck in my head. For days.
I remember laughing so hard when it first came out (I'm dating myself, I know), and it has stuck with me ever since. If you haven't seen it, you need to - just be warned - it might do the same thing to you when you think about sloppy joes:
It's so ridiculous but always brings smiles to our faces. I require it be played every time we eat this cleaner version of sloppy joes. Although the sloppy joes the lunch lady served up during our childhoods were probably not quite as wholesome, they were still super satisfying and made great memories.
Ketchup-Free, Low FODMAP, Gluten-Free, and Refined Sugar-Free with Paleo and Low Carb Options
Unlike a lot of homemade sloppy joe recipes, these sloppy joes require no ketchup and also fit the low FODMAP, gluten-free and refined sugar-free diets with options for Paleo and low carb when eaten with a compliant bun or bun alterative.
Things get tricky around here when there's a bun involved - I usually try to avoid them. But, sloppy joes are one of those dishes that scream for a bun, so we typically eat these on buns. I'm currently working on a bun recipe, but until then, this sloppy joe mix could go well on store-bought low FODMAP, gluten-free buns, a baked sweet potato or russet potato, in lettuce leaves or on spaghetti squash, depending on your dietary needs.
Equipment
To make these Instant Pot Sloppy Joes, you'll need:
- Instant Pot Pressure Cooker
- Cutting board and chef's knife
- Measuring cups and spoons
- Spatula - I love this Instant Pot spatula
- Small whisk - for whisking the sauce
- Small bowl
- Ladle - for serving
Ingredients
These Instant Pot Sloppy Joes are made with the following ingredients:
- Garlic-infused olive oil or, if not needing low FODMAP, extra virgin olive oil + cloves of minced garlic
- Green bell pepper, finely chopped
- Leek greens or, if not needing low FODMAP or onion-free, white onion, finely chopped. For step-by step instructions on how to prepare leeks for low FODMAP cooking, view my Leek and Potato Soup post.
- Ground beef or turkey - I prefer beef for this recipe, but turkey is also tasty.
- Low sodium beef broth, low FODMAP if needed (homemade or store-bought)
- Strained tomatoes
- Dijon mustard - if needing low FODMAP, ensure the mustard you use contains only low FODMAP ingredients.
- Pure maple syrup (or 2 teaspoons low carb maple syrup) - low carb maple syrups may not be low FODMAP.
- Apple cider vinegar
- Tomato paste
- Tamari sauce, soy sauce (if not needing gluten-free), or coconut aminos (if needing Paleo).
- Sea salt and ground black pepper
- Dried oregano
- Smoked paprika
- Buns or bun alternatives compliant with your dietary needs (see section below for options)
Step-by-Step Instructions, with Photos
Make these sloppy joes in your Instant Pot by completing the following steps:
Prepare Instant Pot
Hit the “Sauté” button on your Instant Pot Pressure Cooker. Once hot, add garlic-infused olive oil (or extra virgin olive oil) and swirl the pot to coat. If using EVOO and actual garlic, add garlic to the oil and sauté until fragrant, about 30 seconds.
Sauté Vegetables & Beef
Add the green bell pepper and leek greens (or white onion, if using) to the Instant Pot. Sauté until the vegetables are slightly softened, about 3 minutes (longer if using white onion).
Add the ground beef to the Instant Pot and cook until browned, about 5 minutes, breaking it apart with a spatula as it cooks (I use this Instant Pot spatula) and stirring to combine with the vegetables.
Make Sauce
While the meat is cooking, in a small bowl, whisk together the strained tomatoes, tomato paste, Dijon mustard, maple syrup, apple cider vinegar, coconut aminos (or tamari or soy sauce), salt, pepper, oregano, and smoked paprika...
...until combined.
Deglaze & Add Sauce
Hit “Cancel” on the Instant Pot. Slowly pour ¼ cup beef broth into the Instant Pot and scrape the bottom of the pot clean with a plastic spoon or spatula.
Pour sauce mixture into the Instant Pot, stirring to combine with the meat and vegetables.
Pressure Cook
Close the Instant Pot lid, set the pressure release valve to “Sealing,” hit the “Pressure Cook” or “Manual” button, and set the timer for 8 minutes.
Natural Pressure Release
Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes, followed by a quick manual release of the remaining pressure.
Reduce
Open the Instant Pot lid and stir the sloppy joes sauce.
Hit the “Sauté” button and sauté until the sauce thickens to your desired consistency, about 3-5 minutes. Be careful not to over-thicken.
Taste and Adjust
Once it is cool enough, taste sloppy joe mixture and adjust sweetener and seasonings as desired.
Serve
Serve the sloppy joes on buns or bun alternatives suitable for your dietary needs and with various side dishes (see sections below for options!). Top them with shredded cheese or pickles if desired.
Buns and Bun Alternatives
Depending on your dietary needs, you could serve these sloppy joes on:
- Low FODMAP, Gluten-Free Hamburger Buns. I used Schär Gluten-Free Hamburger Buns for these photos, but I much prefer Udi's Gluten-Free Hamburger Buns. Unfortunately, I'm no longer able to find them locally.
- Baked sweet potato or russet potato
- Spaghetti squash
- Lettuce leaves
- Roasted vegetables
What to Serve with Sloppy Joes
The following side dishes could go well with these sloppy joes:
FAQs: Instant Pot Sloppy Joes
Yes, you can prepare this recipe on the stovetop using a large skillet on medium heat. Follow the same steps for sautéing and cook the meat and sauce mixture over medium heat until it thickens to your desired consistency. I'm also in the process of developing slow cooker instructions for this recipe, which will be posted soon.
Absolutely. The flavors of sloppy joes tend to deepen over time, so making it ahead is a great idea. You can refrigerate in an airtight container for up to 3 days and reheat when ready to serve.
Yes, the sloppy joe mixture freezes well. Store it in an airtight container and freeze for up to 3 months. Reheat in a saucepan or microwave before serving.
To make these sloppy joes Paleo-friendly, use coconut aminos instead of tamari or soy sauce and opt for a bun alternative like lettuce wraps, Paleo-friendly buns, or serve it over spaghetti squash, a sweet potato, or roasted vegetables.
The recipe has a mild, smoky flavor from the smoked paprika, but it’s not spicy. If you like more heat and your body tolerates it, feel free to add a pinch of cayenne pepper or red pepper flakes.
Related Recipes
Instant Pot Sloppy Joes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
Sweet, tangy, and so satisfying, these clean-eating Instant Pot Sloppy Joes make a quick and flavorful lunch or dinner dish that both adults and kids will love. Low FODMAP, gluten-free, and refined sugar-free with Paleo and low carb options.
Ingredients
- 2 tablespoons garlic-infused olive oil (or 2 tablespoons EVOO + 2 cloves minced garlic if not needing low FODMAP)
- 1 cup green bell pepper, finely chopped
- ½ cup leek greens or white onion (if not needing low FODMAP or onion-free), finely chopped
- 1 pound ground beef or turkey
- ¼ cup low sodium beef broth, low FODMAP if needed (homemade or store-bought)
- 1 cup strained tomatoes
- 2 tablespoons Dijon mustard*
- 2 tablespoons pure maple syrup (or 2 teaspoons low carb)*
- 1 ½ tablespoons apple cider vinegar
- 1 tablespoon tomato paste
- 1 tablespoon low sodium tamari sauce, soy sauce (if not needing gluten-free), or coconut aminos (if needing Paleo)
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon dried oregano
- ½ teaspoon smoked paprika
- Buns or bun alternatives compliant with your dietary needs (see notes for options)
Instructions
- Prepare Instant Pot: Hit the “Sauté” button on your Instant Pot Pressure Cooker. Once hot, add garlic-infused olive oil (or EVOO) and swirl the pot to coat. If using EVOO and actual garlic, add garlic to the oil and sauté until fragrant, about 30 seconds.
- Sauté vegetables: Add the green bell pepper and leek greens (or white onion, if using) to the Instant Pot. Sauté until the vegetables are slightly softened, about 3 minutes (longer if using white onion).
- Sauté meat: Add the ground beef or turkey to the Instant Pot and cook until browned, about 5 minutes, breaking it apart with a spatula as it cooks (I use this Instant Pot spatula) and stirring to combine with the vegetables.
- Make sauce: While the meat is cooking, in a small bowl, whisk together the strained tomatoes, Dijon mustard, maple syrup, apple cider vinegar, tomato paste, coconut aminos (or tamari or soy sauce), salt, pepper, oregano, and smoked paprika.
- Deglaze: Hit “Cancel” on the Instant Pot. Slowly pour ¼ cup beef broth into the Instant Pot and scrape the bottom of the pot clean with a plastic spoon or spatula. Pour sauce mixture into the Instant Pot, stirring to combine with the meat and vegetables.
- Pressure Cook: Close the Instant Pot lid, set the pressure release valve to “Sealing,” hit the “Pressure Cook” or “Manual” button, and set the timer for 8 minutes.
- Natural Pressure Release: Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes, followed by a quick manual release of the remaining pressure.
- Reduce: Open the Instant Pot lid and stir the sloppy joes mixture. Hit the “Sauté” button and sauté until the sauce thickens to your desired consistency, about 3-5 minutes. Be careful not to over-thicken.
- Taste and adjust: Once it is cool enough, taste sloppy joe mixture and adjust sweetener and seasonings as desired.
- Serve: Serve the sloppy joes on buns or bun alternatives suitable for your dietary needs (see notes for options) alongside Air Fryer French Fries, Air Fryer Zucchini Fries, Quick Homemade Pickles, Coleslaw, Instant Pot Potato Salad, Low Carb Fauxtato Salad, and more.
- Store: Store leftover sloppy joes in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.
Equipment
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Low FODMAP Gluten-Free hamburger buns
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Buy Now → Notes
- Servings: Makes about 3 cups or six ½ cup servings. Low FODMAP in servings of up to ½ cup based on ingredient information from Monash University's Low FODMAP Diet App at the date of posting.
- Dijon mustard: if needing low FODMAP, make sure the Dijon mustard you choose only contains low FODMAP ingredients.
- Low carb maple syrup: some low carb maple syrups my not be low FODMAP.
- Nutritional information below does not include a bun or bun alternative, only the sloppy joes mixture itself.
- Buns and bun alternatives: Depending on your dietary needs, you could serve these sloppy joes on:
- Low FODMAP gluten-free hamburger buns
- Low carb buns
- Bun alternatives: sweet potato or white potatoes, green lettuce leaves, spaghetti squash, roasted vegetables.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Instant Pot
- Cuisine: American
Disclaimer: This recipe is for informational purposes only and is not intended as medical or dietary advice. The author is not a medical professional. Nutrition info is an estimate and can vary depending on ingredients and preparation. We follow current guidelines for special diets like low FODMAP, Keto, and Paleo at the time of initial publication, but individual tolerance varies and research is always evolving. It’s up to each reader to check ingredient labels, stay informed with the latest research, and consult their doctor to make informed choices based on their individual needs. Storage times are general recommendations—always follow safe food handling practices. See our Terms of Use for more details.
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