Instant pot chicken noodle soup, beef and broccoli, sweet pork, ham and bean soup, and birria — pressure-cooker dinners under 420 calories.
★ Lunch
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.
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Open in Pepper →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.
Sauté first, always
5 minutes on Sauté to brown onion, garlic, and aromatics is worth 10x the flavor for zero extra calories.
Beans are the lean protein cheat
Dry beans cook in 25 minutes from raw. A pound feeds 6 dinners at 150 calories per portion.
Use chicken thighs over breasts
60 extra calories per serving but stay tender at pressure. Worth it.
Quick release for vegetables
Quick release stops overcooking. Veg goes from al dente to mush in 4 minutes of natural release.