10 Recipes

Low-Calorie Instant Pot Recipes

Instant pot chicken noodle soup, beef and broccoli, sweet pork, ham and bean soup, and birria — pressure-cooker dinners under 420 calories.

Contributors
Kristin Goff
Cayla Land
Lewis Weinerman
+7

Lunch

Instant Pot Potato SoupLunch

Instant Pot Potato Soup

If you share my love of a hot bowl of soup on a cold winter evening, then you’re sure to love this easy Insta-Pot loaded potato soup! In less than an hour you can have a hot soup on the table that tastes like it’s been cooking all day long.

45 min415 cal14g proteinServes 8447 saves
Kristin GoffKristin Goff

Ingredients

  • 2.5 pounds Russet potatoes
  • 1 halved Yellow onion
  • 3 stalks Celery
  • 4-6 cloves Garlic
  • 32 oz. Vegetable Broth
  • 3/4 cup Half and half
  • 8 oz. Cream cheese
  • To taste Slap ya Mama seasoning
  • To taste Salt and Pepper
  • 3 or 4 tbsp. Butter
  • 1 bag Shredded Cheddar
  • 1 container Bacon bits (optional)

Instructions

  1. 1Dice onion, celery, and garlic to prep. Wash, peel, and dice potatoes (keep in cold water to prevent color changing!)
  2. 2Turn on Instant Pot/pressure cooker to “Sauté” and melt butter. Then add onion, celery, and garlic and sauté until onions are translucent and mixture is fragrant (about 3-5 minutes)
  3. 3Add black pepper and Slap ya Mama seasoning to taste, and mix.
  4. 4Add largely diced potatoes to the pot, then cover with vegetable broth. It’s important that the broth completely covers the potatoes so that everything cooks evenly. If you like a bit more spice like I do, add a few good pinches of cayenne pepper too, or a bit more Slap ya Mama seasoning!
  5. 5Cover and Pressure Cook on HIGH for 15 minutes, let naturally release for 10 minutes, then quick release the rest.
  6. 6Add half and half, and a diced block of cream cheese, and let melt fully. Stir occasionally. I turn the pot back to Sauté/low to help the cream cheese melt faster!
  7. 7Once cream cheese is melted, use an immersion blender to make the soup as chunky or as smooth as you like. If you don’t have an immersion blender, a regular blender will work as well! If you don’t have either, use a potato masher and get to mashing!
  8. 8Top with shredded cheddar cheese (and bacon bits, optional) and add a grilled cheese or cheese quesadilla on the side for dipping (again, optional- but yummy!)
  9. 9Serve and enjoy- careful, it’s hot!

P.S. We update the recipes on this page every few days. If you want to cook this recipe over and over again, we'd love it if you downloaded Pepper 🤝.

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Why the Instant Pot Is the Easiest Way to Eat 1,500 Fewer Calories a Week

Pressure cooking renders fat from lean cuts, breaks down beans and grains, and concentrates flavor in 30 minutes flat. A pot of chicken-and-vegetable soup, lean beef stew, or pressure-cooked beans-and-greens feeds four for under 1,500 calories combined.

The trick is skipping the cream-based add-ins that most pressure-cooker blogs lean on. Build flavor with bone broth, tomato paste, vinegar, mustard, soy, miso, and a tablespoon of olive oil — that's the low-calorie pressure cooker playbook.

On Pepper, home cooks return to their favorite low-calorie Instant Pot formulas often, embracing the hands-off, lean, and fast trio that transforms weeknight meals.

Quick Tips

  1. 1

    Sauté first, always

    5 minutes on Sauté to brown onion, garlic, and aromatics is worth 10x the flavor for zero extra calories.

  2. 2

    Beans are the lean protein cheat

    Dry beans cook in 25 minutes from raw. A pound feeds 6 dinners at 150 calories per portion.

  3. 3

    Use chicken thighs over breasts

    60 extra calories per serving but stay tender at pressure. Worth it.

  4. 4

    Quick release for vegetables

    Quick release stops overcooking. Veg goes from al dente to mush in 4 minutes of natural release.

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