Can your pressure cooker really help you eat healthier? You bet! We rounded up our favorite low-calorie Instant Pot recipes, including lettuce wraps, roasts, soups and much more.
35 Low-Calorie Recipes You Can Make in Your Instant Pot
Updated on Mar. 02, 2023
1/35
Pressure Cooker Shredded Beef Lettuce Cups
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
I love this light yet lively dinner for busy days that are filled with swim lessons and outdoor activities. If you can't find Bibb or Boston, green leaf lettuce is less sturdy but works in a pinch. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
3 lettuce cups: 270 calories, 11g fat (4g saturated fat), 74mg cholesterol, 641mg sodium, 17g carbohydrate (10g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
2/35
Pressure-Cooker Red Beans and Rice
Total Time
1 hour 5 min
Servings
6 servings
From the Recipe Creator:
My family loves New Orleans–style cooking, so I make this dish often. I appreciate how simple it is, and the smoky ham flavor is scrumptious. —Celinda Dahlgren, Napa, California
Nutrition Facts:
1/3 cup bean mixture with 2/3 cup rice: 216 calories, 2g fat (0 saturated fat), 9mg cholesterol, 671mg sodium, 49g carbohydrate (3g sugars, 12g fiber), 12g protein.
3/35
Pressure Cooker Saucy BBQ Chicken Thighs
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Barbecued chicken gets a makeover in this recipe. The combination of ingredients makes for a mellow, not-too-sweet flavor that's more grown-up than the original and super over rice, pasta or potatoes. —Sharon Fritz, Morristown, Tennessee
Nutrition Facts:
1 serving: 240 calories, 9g fat (2g saturated fat), 76mg cholesterol, 582mg sodium, 18g carbohydrate (12g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
4/35
Pressure-Cooker Beef and Rice Cabbage Rolls
Total Time
1 hour 5 min
Servings
6 servings
From the Recipe Creator:
My family can't wait for dinner when I serve my tasty cabbage rolls. The dish comes together in a pinch and always satisfies. —Lynn Bowen, Geraldine, Alabama
Nutrition Facts:
2 cabbage rolls: 219 calories, 8g fat (3g saturated fat), 78mg cholesterol, 446mg sodium, 19g carbohydrate (5g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
5/35
Hamburger Stew
Total Time
1 hour 20 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
I got this hamburger stew recipe from a woman at our church, Lois Henry, when I needed a way to use up our bounty of home-canned tomatoes. My husband loves it, and I like that it's easy to warm up for a carefree dinner in the winter months. —Marcia Clay, Truman, Minnesota
Nutrition Facts:
1 cup: 191 calories, 7g fat (3g saturated fat), 35mg cholesterol, 689mg sodium, 21g carbohydrate (8g sugars, 2g fiber), 12g protein.
6/35
Pressure-Cooker Sauerbraten
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
One of my all-time favorite German dishes is sauerbraten, but I don't love that it normally takes five to 10 days to make. Using an electric pressure cooker, I think I've captured that same distinctive flavor in less than two hours. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
1 cup: 228 calories, 5g fat (2g saturated fat), 63mg cholesterol, 436mg sodium, 18g carbohydrate (8g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.
7/35
Pressure-Cooker Curried Chicken Meatball Wraps
Total Time
45 min
Servings
2 dozen
From the Recipe Creator:
My strategy to get picky kids to eat healthy: Let everyone assemble their dinner at the table. We love these easy meatball wraps topped with crunchy veggies and peanuts, sweet raisins and a creamy dollop of yogurt. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 appetizer: 82 calories, 4g fat (1g saturated fat), 22mg cholesterol, 88mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch.
8/35
Pressure-Cooker Orange Chipotle Chicken
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
The citrus in this delicious chicken dish keeps things fresh and lively. We're big on spice in our house, so sometimes I use two chipotle peppers. —Deborah Biggs, Omaha, Nebraska
Nutrition Facts:
1 chicken breast with 1/4 cup sauce: 246 calories, 4g fat (1g saturated fat), 94mg cholesterol, 315mg sodium, 15g carbohydrate (11g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 starch.
9/35
Pressure-Cooker Tomato-Poached Halibut
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Simple halibut with a burst of lemon comes together easily. Serve it with bread or, even better, try it with polenta or angel hair pasta. —Danna Rogers, Westport, CT
Nutrition Facts:
1 fillet with 1 cup sauce: 215 calories, 7g fat (1g saturated fat), 56mg cholesterol, 614mg sodium, 16g carbohydrate (7g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
10/35
Pressure-Cooker Caribbean Pot Roast
Total Time
1 hour 25 min
Servings
10 servings
From the Recipe Creator:
This dish is definitely an all-year recipe. Sweet potatoes, orange zest and baking cocoa are my surprise ingredients. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
3 ounces cooked beef with 1/2 cup vegetable mixture : 282 calories, 13g fat (4g saturated fat), 74mg cholesterol, 442mg sodium, 18g carbohydrate (8g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.
11/35
Pressure-Cooker Teriyaki Pork Roast
Total Time
40 min
Servings
10 servings
From the Recipe Creator:
I'm always looking for no-fuss recipes, so I was thrilled to find this one. The tender teriyaki pork has become a family favorite. —Roxanne Hulsey, Gainesville, Georgia
Nutrition Facts:
4 ounces cooked pork: 198 calories, 6g fat (2g saturated fat), 68mg cholesterol, 155mg sodium, 7g carbohydrate (4g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
12/35
Easy Coq au Vin
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I love being able to fix a fancy gourmet dish in such a short amount of time and still have it turn out so delicious. To reduce fat, use chicken tenderloin pieces or skinless chicken breasts. This recipe is really fabulous served with rice. —Judy VanCoetsem, Cortland, New York
Nutrition Facts:
1 serving: 255 calories, 11g fat (3g saturated fat), 80mg cholesterol, 648mg sodium, 9g carbohydrate (4g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
13/35
Pressure-Cooker Pork with Apples and Dried Plums
Total Time
55 min
Servings
10 servings
From the Recipe Creator:
The classic flavors of herbes de Provence, apples and dried plums make this easy cooked pork taste like a hearty meal at a French country cafe. For a traditional pairing, serve the pork with braised lentils. —Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
4 ounces cooked pork with 3/4 cup fruit mixture: 286 calories, 9g fat (3g saturated fat), 68mg cholesterol, 449mg sodium, 22g carbohydrate (13g sugars, 2g fiber), 28g protein.
14/35
Pressure-Cooker Caponata
Total Time
25 min
Servings
6 cups
From the Recipe Creator:
This Italian eggplant dip preps quickly and actually gets better as it stands. Serve it warm or at room temperature. Try adding a little leftover caponata to scrambled eggs for a savory breakfast. —Nancy Beckman, Helena, Montana
Nutrition Facts:
1/4 cup: 34 calories, 2g fat (0 saturated fat), 0 cholesterol, 189mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 1g protein.
15/35
Pressure-Cooker Pork Chops
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Everyone will enjoy these fork-tender pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes or a salad. —Sue Bingham, Madisonville, Tennessee
Nutrition Facts:
1 pork chop with 1/3 cup gravy: 257 calories, 14g fat (3g saturated fat), 57mg cholesterol, 606mg sodium, 8g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1.500 fat, 0.500 starch.
16/35
Pressure-Cooker Swiss Steak
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Swiss steak has a been a standby for family cooks for decades, and this no-fuss way to cook it promises to keep the entree popular for years to come. Best of all, it's low in calories and fat. —Sarah Burks, Wathena, Kansas
Nutrition Facts:
1 serving: 167 calories, 4g fat (1g saturated fat), 63mg cholesterol, 581mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
17/35
Pressure-Cooker Salmon
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I love this recipe because it’s healthy and almost effortless. The salmon always cooks to perfection and is ready in hardly any time! —Erin Chilcoat, Central Islip, New York
Nutrition Facts:
1 salmon fillet: 270 calories, 16g fat (3g saturated fat), 85mg cholesterol, 115mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat.
18/35
Pressure-Cooker Healthy Steamed Dumplings
Total Time
55 min
Servings
30 dumplings
From the Recipe Creator:
My family loves Chinese food, but it’s hard to find healthy choices in restaurants or at the grocery store, so I make my own. The recipe makes a lot; I freeze big batches so we can enjoy these dumplings later. —Melody Crain, Houston, Texas
19/35
Pressure-Cooker Chickpea and Potato Curry
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I make chana masala, the classic Indian dish, in my slow cooker. Browning the onion, ginger and garlic first really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
Nutrition Facts:
1-1/4 cups: 240 calories, 6g fat (0 saturated fat), 0 cholesterol, 767mg sodium, 42g carbohydrate (8g sugars, 9g fiber), 8g protein.
20/35
Pressure-Cooker Beefy Cabbage Bean Stew
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
While we were on a small-group quilting retreat, one of my friends made this wonderful recipe for dinner. We all loved it and have since passed the recipe around for others to enjoy—now I'm passing it on to you. —Melissa Glancy, La Grange, Kentucky
Nutrition Facts:
1 cup: 177 calories, 4g fat (1g saturated fat), 24mg cholesterol, 591mg sodium, 23g carbohydrate (5g sugars, 7g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable.
21/35
Pressure-Cooker Manchester Stew
Total Time
30 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
While in college, I studied abroad. A vegetarian at the time, I was pleasantly surprised by how delicious and diverse vegetarian food in Britain could be. After returning to the States, I re-created my favorite meal from my favorite restaurant and named it after the University of Manchester. When the enticing aroma fills the kitchen, I'm back in England! —Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
1-2/3 cups: 221 calories, 5g fat (1g saturated fat), 0 cholesterol, 354mg sodium, 38g carbohydrate (8g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 fat.
22/35
Pressure-Cooker Pot Roast with Asian Black Bean Sauce
Total Time
1 hour 35 min
Servings
10 servings
From the Recipe Creator:
I love stir-fry with black bean sauce. This recipe takes that same delicious flavor and combines it with fork-tender pot roast. —Judy Lawson, Chelsea, Michigan
Nutrition Facts:
1 serving: 286 calories, 14g fat (5g saturated fat), 89mg cholesterol, 635mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat.
23/35
Pressure-Cooker Black Bean Soup
Total Time
25 min
Servings
6 cups
From the Recipe Creator:
Life can get really crazy with young children, but I never want to compromise when it comes to cooking. This recipe is healthy and so easy thanks to my one-pot cooker! —Angela Lemoine, Howell, New Jersey
Nutrition Facts:
3/4 cup: 125 calories, 1g fat (0 saturated fat), 0 cholesterol, 517mg sodium, 22g carbohydrate (4g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch.
24/35
Pressure-Cooker Chicken Chop Suey
Total Time
25 min
Servings
9 servings
From the Recipe Creator:
If you’re in for a busy evening, here’s a wonderful way to ensure you can still have a healthful supper. It’s tasty, traditional—and easy, too. —Melody Littlewood, Royal City, Washington
Nutrition Facts:
1 cup: 182 calories, 6g fat (2g saturated fat), 50mg cholesterol, 709mg sodium, 13g carbohydrate (3g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch.
25/35
Pressure Cooker Spice-Braised Pot Roast
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
Herbs and spices give the beef an excellent flavor. I often serve this roast over noodles or with mashed potatoes, using the juices as a gravy. —Loren Martin, Big Cabin, Oklahoma
Nutrition Facts:
1 serving: 272 calories, 14g fat (5g saturated fat), 92mg cholesterol, 320mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
26/35
Taco Pizza
Total Time
45 min
Servings
2 pizzas (8 pieces each)
From the Recipe Creator:
Convenient prebaked crust makes this tasty taco pizza as easy as can be. It's a great recipe, especially if you have teenagers. I keep the ingredients on hand so that we can whip up this filling meal anytime. —Mary Cass, Baltimore, Maryland
Nutrition Facts:
2 pieces: 310 calories, 13g fat (5g saturated fat), 32mg cholesterol, 747mg sodium, 33g carbohydrate (2g sugars, 2g fiber), 15g protein.
27/35
Pressure Cooker Chicken with Raisins and Capers
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Capers, golden raisins and fresh basil give this dish a sweetly savory flavor. And what's even better than that? The kids love it! —Nadine Mesch, Mount Healthy, Ohio
Nutrition Facts:
1 serving: 250 calories, 12g fat (3g saturated fat), 76mg cholesterol, 494mg sodium, 13g carbohydrate (9g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
28/35
Pressure-Cooker Spicy Pork and Squash Ragu
Total Time
35 min
Servings
10 servings
From the Recipe Creator:
This recipe is a marvelously spicy combo perfect for cooler fall weather—so satisfying after a day spent outdoors. —Monica Osterhaus, Paducah, Kentucky
Nutrition Facts:
1 cup ragu: 196 calories, 8g fat (3g saturated fat), 52mg cholesterol, 469mg sodium, 13g carbohydrate (6g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
29/35
Pressure-Cooker Creamy Cauliflower Soup
Total Time
25 min
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
I love indulgent cream soups but not the fat that goes along with them. The velvety texture of this healthier cauliflower soup makes it feel so rich, and the spicy kick warms you from the inside out. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
1 cup: 80 calories, 0 fat (0 saturated fat), 1mg cholesterol, 434mg sodium, 17g carbohydrate (4g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
30/35
Pressure-Cooker Pork and Apple Curry
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Here's a gentle curry dish that's won't overwhelm more delicate palates. For fun, try varying the garnish—add a few chopped peanuts or a little chutney. —Nancy Reck, Mill Valley, California
Nutrition Facts:
2/3 cup: 174 calories, 6g fat (2g saturated fat), 57mg cholesterol, 287mg sodium, 8g carbohydrate (4g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
31/35
Pressure Cooker Beef Daube Provencal
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
My dish is perfect on chilly nights, especially after we have been out chopping wood. The melt-in-your-mouth goodness makes it a staple in my menu rotation. —Brenda Ryan, Marshall, Missouri
Nutrition Facts:
1 cup beef mixture: 248 calories, 12g fat (4g saturated fat), 74mg cholesterol, 652mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
32/35
Pressure-Cooker Red Pepper Chicken
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Chicken breasts are treated to black beans, red peppers and juicy tomatoes in this southwestern supper. We love it served with rice cooked in chicken broth—and it would also make a great filling for tacos or burritos. —Piper Spiwak, Vienna, Virginia
Nutrition Facts:
1 chicken breast half with 1 cup bean mixture: 288 calories, 3g fat (1g saturated fat), 63mg cholesterol, 657mg sodium, 28g carbohydrate (8g sugars, 7g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
33/35
Deviled Eggs
Total Time
25 min
Servings
2 dozen
From the Recipe Creator:
Herbs lend amazing flavor to these deviled eggs, which truly are the best you can make! The recipe includes tasty variations that feature bacon, chipotle peppers and crab.—Jesse & Anne Foust, Bluefield, West Virginia
Nutrition Facts:
1 stuffed egg half: 73 calories, 6g fat (1g saturated fat), 108mg cholesterol, 81mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 3g protein.
34/35
Pressure-Cooker Coffee Beef Roast
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
Coffee is the key to this flavorful beef roast that simmers until it's fall-apart tender. Try it once, and I'm sure you'll cook it again. —Charles Trahan, San Dimas, California
Nutrition Facts:
5 ounces cooked beef: 281 calories, 10g fat (3g saturated fat), 120mg cholesterol, 261mg sodium, 6g carbohydrate (1g sugars, 0 fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
35/35
Pressure-Cooker Spicy Lime Chicken
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This tender, pressure-cooker chicken with light lime flavor is a natural filling for tacos, but my son Austin also loves it spooned over cooked rice and sprinkled with his favorite taco toppings. —Christine Hair, Odessa, Florida
Nutrition Facts:
1 serving: 132 calories, 3g fat (1g saturated fat), 64mg cholesterol, 420mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat.
