Top 5 Low-Calorie Instant Pot Recipes for Healthy Eating

a hurry or just looking to simplify your meal prep, the Instant Pot is your best friend. So, roll up your sleeves, grab your Instant Pot, and get cooking!

“Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and improving your health.” – Unknown

1. Instant Pot Chicken and Vegetable Soup

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 4 cups low-sodium chicken broth
• 2 cups diced mixed vegetables (carrots, celery, and bell peppers)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Set the Instant Pot to the sauté setting and add a splash of water or olive oil.
2. Sauté the onion and garlic until fragrant, about 2 minutes.
3. Add the chicken, broth, vegetables, thyme, salt, and pepper.
4. Seal the lid and cook on high pressure for 10 minutes.
5. Quick-release the pressure, shred the chicken, and stir everything together.

Nutritional Information (per serving):

“This comforting soup is perfect for meal prep and can be stored in the refrigerator for up to four days. Plus, it’s a fantastic way to sneak in those veggies!”

2. Quinoa and Black Bean Chili

Ingredients:

• 1 cup quinoa, rinsed
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) diced tomatoes
• 1 cup vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Select the sauté function on your Instant Pot. Sauté onion and garlic until softened, about 3 minutes.
2. Add quinoa, black beans, tomatoes, broth, chili powder, cumin, salt, and pepper to the pot.
3. Seal the lid and cook on high pressure for 12 minutes.
4. Allow for natural release for 10 minutes, then quick-release any remaining pressure.

Nutritional Information (per serving):

“This chili is not only hearty and filling but also a great source of plant-based protein. Serve it with a sprinkle of cilantro for an added burst of flavor!”

3. Spaghetti Squash with Marinara Sauce

Ingredients:

• 1 medium spaghetti squash
• 2 cups marinara sauce (preferably low-sugar)
• 1 teaspoon Italian seasoning
• Grated Parmesan cheese (optional)

Instructions:

1. Cut the spaghetti squash in half and remove the seeds.
2. Place the squash in the Instant Pot with 1 cup of water, cut side up.
3. Seal the lid and cook on high pressure for 7 minutes.
4. Quick-release the pressure, then scrape the flesh with a fork to create spaghetti-like strands.
5. Top with marinara sauce and Italian seasoning before serving.

Nutritional Information (per serving):

“Spaghetti squash is a fantastic low-calorie alternative to traditional pasta, making this dish a guilt-free pleasure.”

4. Instant Pot Greek Yogurt

Ingredients:

• 1/2 gallon of milk (whole, 2%, or skim)
• 2 tablespoons plain yogurt (with live cultures)

Instructions:

1. Pour the milk into the Instant Pot and select the “Yogurt” function.
2. Heat the milk until it reaches 180°F (use a thermometer).
3. Remove from heat and let it cool to 110°F. Stir in the yogurt.
4. Return to the Instant Pot and set the yogurt setting for 8-12 hours.
5. Strain the yogurt through a cheesecloth for a thicker consistency, if desired.

Nutritional Information (per serving):

“Homemade Greek yogurt is not only delicious but also a great source of probiotics, which can aid digestion.”

5. Steamed Broccoli with Garlic

Ingredients:

• 1 head of broccoli, cut into florets
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 tablespoon olive oil or lemon juice (optional)

Instructions:

1. Add 1 cup of water to the Instant Pot and place the steamer basket with broccoli inside.
2. Seal the lid and cook on high pressure for 2 minutes.
3. Quick-release the pressure, remove the broccoli and toss with garlic, salt, and pepper. Drizzle with olive oil or lemon juice if desired.

Nutritional Information (per serving):

“This simple yet nutritious side dish complements any meal and is a great way to increase your vegetable intake.”

FAQs

Q: Can I modify these recipes to make them vegetarian?
A: Absolutely! Many of these recipes can easily be adjusted by swapping out meat for plant-based proteins like lentils or tofu.

Q: How long can I store these meals?
A: Most of these dishes can be stored in the refrigerator for up to four days. You can also freeze them for longer storage.

“Meal prepping is a great way to ensure you have healthy options on hand, making it easier to stick to your eating goals.”

Q: Do I need to add oil to the Instant Pot?
A: Not necessarily! The Instant Pot is designed to cook food with minimal added fat, but a small amount of oil can enhance flavor.

Q: Are Instant Pot meals really healthier?
A: Yes! Cooking with an Instant Pot often requires less oil and allows for quick cooking, which preserves nutrients in your food.

Conclusion

Eating healthy doesn’t have to be bland or time-consuming. With these top five low-calorie Instant Pot recipes, you can enjoy delicious meals that support your health goals. Whether you’re in a hurry or just looking to simplify your meal prep, the Instant Pot is your best friend. So, roll up your sleeves, grab your Instant Pot, and get cooking!

“Healthy cooking is about making smart choices and finding the joy in what you eat.” – Unknown