Whole30 Instant Pot Corned Beef and Cabbage, a quick and delicious (paleo, and gluten free) dinner. I like to serve it with baby potatoes and carrots and it’s absolutely perfect for your healthy St. Patrick’s Day dinner! For a low carb option: Simply leave off the root veggies!.
The Whole30 diet has exploded in popularity as a way to reset your eating habits and improve health. But with its extensive list of food restrictions, where does corned beef fall on the plan? In this article, we’ll determine if this cured and brined meat is Whole30 compliant.
We’ll start by reviewing the principles of the Whole30 program. Then we’ll analyze corned beef preparation methods and ingredients to see if they align with the rules. We’ll also look at some gray areas things to keep in mind and compliant alternatives to corned beef.
Whole30 Diet Overview
The Whole30 diet was created in 2009 by Melissa and Dallas Hartwig, It aims to identify problematic foods by eliminating certain food groups for 30 days
The diet removes all grains, dairy, alcohol, legumes, added sugars, and food additives.Protein, produce, and healthy fats are emphasized. The restrictive 30 days allows your body to reset, pinpointing any foods causing inflammation or other issues.
After the 30 days, foods are slowly reintroduced to see personal reactions. The program focuses on making healthier long-term eating habits.
Evaluating Corned Beef Ingredients
With that overview in mind, let’s break down corned beef itself. Corned beef is beef brisket cured in a brine solution known as the “cure”. This gives it a distinct flavor and firm texture. Ingredients in the cure include:
- Salt – for flavor, preservation, and protein extraction.
- Water – necessary for the brining process.
- Nitrates and nitrites – prevent botulism and give characteristic color.
- Sugar – counteracts harsh saltiness.
- Spices – like black pepper, bay leaves, mustard seeds.
The beef then soaks in this mixture for 4-14 days. The nitrates combine with natural meat proteins into nitrites which cure the beef.
Does Traditional Corned Beef Violate Whole30 Rules?
Looking at the cure ingredients, traditional corned beef would violate Whole30 rules for:
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Added Sugars – typically dark brown sugar or molasses. Whole30 prohibits all added sweeteners.
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Nitrates/Nitrites – these preservatives are restricted. While small amounts occur naturally in some foods, concentrates are not compliant.
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Potential Additives – curing agents, thickeners or other processing additives may be used. Whole30 bars all additives like carrageenan.
So by the letter of the Whole30 law, standard corned beef is not allowed due to the sugar and chemical additives in the curing process.
Exceptions and Gray Areas Around Corned Beef
However, the rules may allow some exceptions or special circumstances for corned beef:
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Homemade Cured Meats – If you cure beef yourself using just Whole30-compliant ingredients, it may be allowed. But strict Whole30 prohibits all forms of corning or curing.
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Nitrite-Free – Some corned beef is nitrite-free, using just sea salt in the curing. This may skirt the additives rule. But sugar is still typically used.
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Delicatessen Brands – Some high-end delis make corned beef only with Whole30-compliant spices and omit sugar. This can be permitted, but you must scrutinize ingredients carefully.
Tips for Selecting a Compliant Corned Beef
If you do find a corned beef that meets Whole30 standards, here are signs it’s compliant:
- No added sugar in ingredients
- No nitrates, nitrites, or other chemical preservatives
- Minimal ingredients – just beef and basic spices
- From a trusted high-end deli using natural curing methods
Your best bet is to ask detailed questions about their curing process to determine if it aligns with the Whole30 rules.
Healthy Whole30 Approved Alternatives
To satisfy corned beef cravings on the diet, try these substitutions using Whole30 friendly ingredients:
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Brisket – Plain beef brisket has a similar rich flavor and texture to corned beef. Rub with spices and slow cook it.
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Pastrami – Some delis make it cured only with spices and no sugar. Double check.
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Smoked Salmon – Smoked fish often scratches the itch for smoky, salty meats. Pair it with approved veggies.
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Pulled Pork – Make it yourself without additives and slather it in a sauce of mustard, vinegar and spices.
Whole30 Compliant Sides for Corned Beef Alternatives
To complete your corned beef-inspired meal, serve your compliant brisket or smoked salmon with these Whole30-approved sides:
- Cabbage, Brussels sprouts, or sauerkraut
- Carrots or turnips
- Broccoli or cauliflower
- Onions
- Spinach or kale
Roast your veggies to add that signature corned beef and cabbage flavor.
The Verdict on Corned Beef and Whole30 Compliance
Unfortunately, traditional corned beef does not meet Whole30 standards due to the sugar and chemical additives used in preparing it. Your only real options are finding a specialty corned beef made with Whole30 compliant ingredients or making your own cure at home without nitrates, nitrites or sweeteners.
For an easier solution, opt for plain beef brisket or smoked salmon with roasted veggies to mimic the flavors you enjoy in corned beef. This allows you to adhere to the diet while satisfying your comfort food craving sensations. With a little creativity, you can stay on track with Whole30 and still feel satisfied.
What do I do with leftovers?
Well, f you’ve got leftovers, you’ve GOT to make corned beef hash. Even so, we almost never have leftovers, so I usually buy and cook an extra corned beef just for corned beef hash.
- To make the corned beef, potatoes, and carrots, all you have to do is cut them into small pieces.
- In a large skillet over high heat, cook everything in a few tablespoons of oil, turning it over every so often, until it’s crispy and tasty.
- Put eggs on top of the hash, cooked however you like them, and you have my favorite breakfast ever.
How to Cook Instant Pot Corned Beef
- Place the roast, spices, a tasty stock, onions, and garlic in the Instant Pot first. It’s okay if the roast is too big to fit inside. Just cut it in half and stack the halves. Turn the pressure to High for 70 minutes. Note: The Instant Pot doesn’t cook by volume, so you could make twice as much of this recipe without cooking it twice as long. Instead, it cooks by the meat’s size and thickness. My brisket was about 2. 5 inches thick before cooking. You may need to change the cooking time a bit if yours is much thinner or thicker.
- Let NR (Natural Release) take care of the pressure release once the meat is done. This means that you don’t need to do anything to the pressure valve; just wait for the pressure to go away. In a hurry? You can let it NR for about 10 minutes and then turn the valve to quickly let the steam out (QR). Trust me, most roasts need some time to rest. Give it at least 10 minutes. The meat will be much more tender after being left to rest. After the roast is done cooking, put it aside, pour some of the cooking liquid over it, and then cover it.
- While the corned beef rests, I quickly deglaze the Instant Pot with water to get rid of all the pickling spices and bits of onion and garlic. Then I add the vegetables and cook them for 4 minutes, until they’re soft. I start with the potatoes, then the carrots, and finally the cabbage. Note: The liquid has a lot of rendered fat in it, so it will help the vegetables taste better while they cook.
The vegetables only need to be cooked for four minutes! That’s right, potatoes, carrots, and cabbage are ready to eat after just four minutes.
Also, the meat will stay warm and moist under the lid until the vegetables are ready. They only need a few minutes to cook.
To QR (Quick Release) the Instant Pot, make sure to turn the vent and let all the steam escape quickly when they’re done.
Take the vegetables out immediately using a slotted spoon. You could add some salt and pepper, but I’ve found that you don’t need much because the corned beef is already pretty salty.
What Exactly Is Corned Beef?
FAQ
Can you eat corned beef on Whole30?
What is the best meat for Whole30?
Is corn Whole30 compliant?
What kind of meat is corned beef considered?
Is corned beef Whole30 compliant?
Remember, nitrates are actually Whole30 compliant, although they’re not encouraged. Since it’s for a special holiday meal, if you can find one without sulphites (noncompliant) but with nitrates (compliant), it’s okay! Here’s the Whole30 additives cheat sheet for reference. If you can’t find Whole30 corned beef at stores near you…
Is there a Whole30 version of corned beef and cabbage?
Delicious any time of the year, Whole30 Corned Beef and Cabbage gets its time to shine, usually around St. Patrick’s Day. Here is a Whole30-compatible version! This is a meal with minimal prep and simple ingredients. We love the speed and ease of cooking it in the Instant Pot. But it works well in the slow cooker too!
What is corned beef?
Corned beef is meat that has been cured in a salt solution. Though any type of meat could be cured this way, in the U.S., it’s usually beef brisket. Traditionally, corned beef is made with a tough, kosher cut of meat that is cured to help tenderize it. St. Patrick’s Day, as we know it today in the U.S., comes from the early Irish Americans.
Can you cook corned beef brisket with cabbage?
Usually when making corned beef and cabbage you need to cure and brine a beef brisket then cook it low and slow with lots of fragrant seasonings. Instead of cooking an entire beef brisket, though, I made this recipe quick and easy by using leftover corned beef or by using corned beef from the deli section of the grocery store.