Rump Roast Instant Pot Recipe

a Keto Pot Roast and Vegetables on a green platter

5 from 7 reviews

This Instant Pot Roast recipe simply cannot be beat.  It's an old-timey meal that has just 450 calories per serving. 


Units Scale

For the Beef:

  • 1 tablespoon extra virgin olive oil
  • 2.5 - 3.5 pound rump roast
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3 cups beef stock or broth
  • 1 tablespoon Worcestershire Sauce
  • 2 bay leaves
  • 3 cloves garlic, peeled

For the Vegetables, use a 12 cup mixture of:

  • potatoes, peeled and cut into 1 1/2-inch chunks
  • celery stalks, cut in half
  • shallots or onions, peeled with the root sliced off
  • whole baby carrots
  • whole baby bella, cremini, or white mushrooms
  • Daikon radishes, peeled, and cut into 1 1/2-inch chunks
  • cauliflower florets

For a thicker gravy:

  • 2 cups cooking liquid
  • 2 tablespoons cornstarch
  • 1/4 cup water or milk
  • salt and pepper to taste


Step 1. Pat the rump roast with a paper towel to dry it off.  Salt and pepper the meat.  If you have the time, let it sit on the counter for 30-60 minutes until it reaches room temperature.

Step 2.  Add olive oil to a large skillet and heat on High until very hot.

Step 3.  Add meat to the skillet, and sear the meat on all sides, 3-4 minutes per side.  This will seal in the juices.

Step 4. Add a rack to the Instant Pot if you have one.  Add beef broth, Worcestershire Sauce, salt, pepper, bay leaves and garlic to the Instant Pot.  Add the beef rump roast to the pot, fatty side up.

Step 5. Pressure cook for 60 minutes. Once the cook time is over, allow the steam to release naturally for 10 minutes, then vent the remaining steam with the release valve.  If the meat is not tender enough, then return it to the Instant Pot and cook it for another 10 minutes.

Step 6. Remove roast with the handles of the rack and place it on a platter or cutting board and set aside until the vegetables have cooked. Remove bay leaves and garlic cloves and throw them away, but leave the liquid in the Instant Pot.

Step 7.  If you have a wire basket for the Instant Pot, place it inside the pot.  Add a mixture of vegetables that equals 12 cups to the Instant Pot.  Vegetables have differing cook times as follows: If using onions, shallots, mushrooms, daikon radishes, or cauliflower, pressure cook on High for 8 minutes, then quick release the steam and remove the vegetables from the Instant Pot using the basket.  If using potatoes, cook them separately for 4 minutes, then quick release the steam and remove.  If using carrots or celery, cook them separately for 3 minutes, quick release the steam, and remove.  Really keep an eye on the Instant Pot, because you don't want to overcook the vegetables.  

Step 8.  Once the roast is cool enough to handle, either place it whole on a platter, slice it, or pull the meat apart with 2 forks. Scrape the larger pieces of fat off as you pull the meat.

Step 9.  Add the vegetables to the platter and pour the cooking liquid over the meat and the vegetables.

Step 10.  If you'd like a thicker gravy, add 2 cups of the cooking liquid to a medium-sized saucepan.  In a small bowl, whisk together water or milk and cornstarch to make a slurry.  Whisk the slurry into the cooking liquid and bring to a boil over medium heat.  Boil one minute until thickened, stirring constantly.

Keto gravy variation:  Whisk together 2 cups of the cooking liquid and 1 teaspoon Xanthan Gum in a medium-sized saucepan. Add 1/4 cup butter and bring to a boil over medium heat. As soon as it reaches a boil, whisk it for 1 minute until thickened. Salt and pepper to taste.




The nutritional info for this meal was calculated using 2 cups carrots, 2 cups Daikons radishes, 2 cups shallots, 3 cups celery, and 3 cups mushrooms.



Keywords: Rump Roast, Rump Roast Instant Pot, Pot Roast