20 Pressure Cooker Recipes for Weight Loss
Also known as a hot pot, this do-it-all machine can shave hours off cooking time, is energy efficient and can save you money. Not only does it let you adjust cooking duration based on your needs (hallelujah!), it self-regulates, so food is never overcooked. Here’s how it works: Steam pressure is created by boiling either water or broth that is trapped inside the pot until the food is ready. Due to shorter periods exposed to heat, this method of cooking helps preserve even the most heat-sensitive nutrients.
What’s more? The hot pot serves as a pressure cooker, rice cooker, and slow cooker all in one. Whether you want to make soup, yogurt, oatmeal, meatballs or cake, the hot pot adapts to create all your dietary desires. For these reasons, we curated a list that has everything from breakfast to dessert. Don’t have a pressure cooker yet? Scroll below and find an excuse (or three).
RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.
LOW CARB BUFFALO CHICKEN SOUP
Nutrition (per 1 cup serving): 247 calories, 19 g fat (11.3 g saturated), 521 mg sodium, 2.1 g carbs, 0 g fiber, <1 g sugar, 16.5 g protein (calculated with low sodium broth)
There’s a reason Beyonce carries around hot sauce in her bag—it’s a waist-shrinking Godsend. Thanks to capsaicin—the compound that gives peppers their steamy hot sensation—the calorie-free stuff is heating up our mouths and our metabolisms. There is one downside, however: it can be a sodium trap. And while the FDA recommends 2,300 milligrams a day, you certainly don’t want to whip them out with one meal. Don’t go pouring it into your soup, a little but of the flab-blasting sauce goes a long way.
Get the recipe from Health Starts in the Kitchen.
BEEF AND BROCCOLI
Nutrition (per 1.25 cup serving): 345 calories, 9.5 g fat (2.4 g saturated), 342 mg sodium, 34 g carbs, 3 g fiber, 3 g sugar, 30 g protein (calculated with low sodium broth and low sodium soy sauce)
While you might be tempted to dial up your Chinese take-out go to, this might make you think twice: one order of beef and broccoli from P.F. Changs packs in 710 calories, 37 grams of fat, 4020 milligrams of sodium, and 24 grams of sugar. That’s almost two days worth of sodium from one meal! Steer clear and whip up this instead.
Get the recipe from I Save A 2 Z.
CRISPY CHICKEN CARNITAS
Nutrition (per tortilla, yields 8): 284 calories, 12.9 g fat (2.7 g saturated), 181 mg sodium, 13.2 g carbs, 1.5 g fiber, 4 g sugar, 28 g protein (calculated with low sodium broth)
In Mexican cuisine, carnitas are shredded roasted pork or chicken found in tacos, burritos, fajitas and more. And it’s what you can thank for the 28 grams of satiating, metabolism-boosting protein. What’s more? This recipe calls for cellulite-blasting cilantro. The south of the border herb promotes detoxification by helping to remove heavy metals from the body that tend to hide in fat cells and break down skin collagen. By reducing overall toxins in your body, you can help get rid of excess stored fat, which can help lessen the appearance of cellulite.
Get the recipe from Little Spice Jar.
RISOTTO WITH BUTTERNUT SQUASH AND SAGE
Nutrition (per 1 cup serving): 187 calories, 3.2 g fat (1 g saturated), 198 mg sodium, 32.9 g carbs, 1.2 g fiber, <1 g sugar, 3.7 g protein
Although extremely palatable, risottos can hinder your body goals. Heavy cream, meats, butter, and wine lend themselves to high caloric costs. This meatless recipe, however, combines inflammation-fighting sage with long grain rice and butternut squash. High in hunger-taming fiber, vitamins, minerals, and carotenoids—but low in calories—the gourd boasts some serious fat-burning, belly-shrinking properties. Not only is this risotto a tastebud pleaser, but you’ll waist will thank you too.
Get the recipe from Meredith Laurence.
PEANUT BUTTER CUP CHEESECAKE
Nutrition (per slice, yields 12): 332 calories, 21.5 g fat (11.6 g saturated), 141 mg sodium, 31 g carbs, 2 g fiber, 24 g sugar, 6 g protein (calculated with greek yogurt in place of heavy cream)
Life is too short to never enjoy a slice of cake again–especially when peanut butter cups are involved. If you’re on a quest to shrink your waist, sub in Greek yogurt for heavy cream. It’ll provide the same rich consistency, without the saturated fat.
Get the recipe from Pressure Cooking Today.
CHICKEN AND RICE
Nutrition (per 1 cup serving): 298 calories, 3.7 g fat (1 g saturated), 75 mg sodium, 27.7 g carbs, 2 g fiber, 0 g sugar, 35.3 g protein
On a budget? This entire meal costs less than $13 to whip up! All you need is chicken, parsley, water, and long grain rice. Pair it with a tossed salad for a total meal cost of $20 that’ll feed a family of 4. Talk about a dinner miracle!
Get the recipe from .
Nutrition (per 2 meatball serving): 290 calories, 10.5 g fat (2.7 g saturated), 393 mg sodium, 20.5 g carbs, 2 g fiber, 4.7 g sugar, 27.5 g protein
These meatballs are made with heart-healthy olive oil, antioxidant-rich onion, inflammation-reducing garlic, protein-boasting lean ground beef, wholesome long grain rice and slimming black pepper. Pair two of the satiating meatballs with one of these spectacular spaghetti squash recipes for a meal that will fill you up without filling you out.
Get the recipe from Simply Recipes.
CHICKEN FAUX PHO
Nutrition (per 1 cup serving): 228 calories, 4.4 g fat (1.2 g saturated), 399 mg sodium, 3.2 g carbs, 1 g fiber, 1.7 g sugar, 42 g protein
Pho is a Vietnamese soup consisting of broth, rice noodles, herbs, and meat. This version is a faux or imitation of the real deal hence it’s wicked low calorie, fat and carb counts, and sky-high protein content. Not to mention, it’s garnished with lime, fresh basil, bean sprouts, jalapenos and onion–nutrients that detox, nix stress, blast fat, fight cancer, and more!
Get the recipe from The Sophisticated Caveman.
Nutrition (per slice): 224 calories, 8.7 g fat (5.1 g saturated), 66 gm sodium, 33.6 g carbs, 2 g fiber, 13.4 g sugar, 3.6 g protein
Toss the boxed junk and skip hours pouring of recipes. A typical loaf of banana bread has anywhere from 245 to 249 grams of sugar (bananas contain anywhere from 10-20 grams on their own)! Talk about a flat belly nightmare.
Fortunately, this is made with seven simple ingredients, tossed together and pressure cooked for 50 minutes (as opposed to a couple hours). It’s quick, foolproof and wholesome.
Get the recipe from Adventures of a Nurse.
CHICKEN TORTILLA SOUP
Nutrition (per 1.5 cup serving): 251 calories, 8.3 g fat (2.6 g saturated), 339 mg sodium, 13.6 g carbs, 1.7 fiber, 1.4 g sugar, 29.3 g protein
What’s better than chicken tortillas? The spoonable version.
Get the recipe from The Creative Bite.
WHITE CHICKEN CHILI
Nutrition (per 1.5 cup serving): 241 calories, 5 g fat (1.5 g saturated), 235 mg sodium, 26 g carbs, 11 g fiber, 10.6 g sugar, 27 g protein
Mmmm…nothing hits the spot more than a steamy, savory bowl of chicken chil. This recipe is brimming with northern white beans, which are an amazing source of low-fat, low-calorie protein. Not to mention they’re one of the most powerful high-fiber foods, packed with vital nutrients for muscle, organ and nerve functioning including iron, potassium, magnessium, folate and phosphorus.
Get the recipe from A Pinch of Healthy.
APPLE BUTTER PORK CHOPS
Nutrition (per 1 cup serving): 285 calories, 7 g fat (1.8 g saturated), 77 mg sodium, 22 g carbs, 1.4 g fiber, 17 g sugar, 31.6 g protein
Pork chops and applesauce is a dinner staple for many, dating back to ancient rome. This version uses apple butter, which made by combining apples, spices, cider and vinegar. The upgrade creates the perfect combinations of savory and sweet. However, while it’s void of sketchy ingredients and sweetened naturally, sugar is still sugar so don’t go overboard. apples do everything from flatten your belly and boost your immune system to freshening your breath.
Get the recipe from Aunt Bee’s Recipes.
HONEY TERIYAKI DRUMSTICKS SKILLET
Nutrition (per 2 drumsticks): 309 calories, 7.5 g fat (2.3 g saturated), 544 mg sodium, 22 g carbs, <1 g fiber, 18.5 g sugar, 34.5 g protein
Looking for a last minute Super Bowl crowd pleaser? These skinless chicken drumsticks are tossed into a pressure cooker with honey, soy sauce, garlic and ginger, and cooked to perfection. Effortless, delicious and nutritious!
Get the recipe from Skinny Taste.
CHICKEN FAJITAS WITH CHARRED PEPPERS
Nutrition (per fajita, yields 4): 297 calories, 9.4 g fat (2.5 g saturated), 386 mg sodium, 16 g carbs, 2.5 g fiber, 4.2 g sugar, 36 g protein
If fajitas aren’t one of your weight loss friendly go-to meals, we’re about to change that. The tex-mex signature dish is an easy way to fuel your body with metabolism-boosting protein, nutrient-rich veggies, waist-shrinking avocado, calorie-scorching salsa and more. This recipe uses charred red bell peppers, which researchers at William Paterson University ranked as the second most potent vegetables. Aside from boosting your immune system, the sky-high concentration of vitamins also helps to improve your mood directly!
Get the recipe from Kitschen Cat.
CINNAMON ROLL STEEL-CUT OATS
Nutrition (per ½ cup serving): 127 calories, 4.1 g fat (2.3 g saturated), 100 mg sodium, 21.8 g carbs, 1.5 g fiber, 12.9 g sugar, 2.1 g protein (calculated with light cream cheese)
Skip the cinnabuns. Dessert-y oatmeal is a thing and we’re so thankful. For more ways to trick out your oats, check out these
50 best overnight oats recipes.
Get the recipe from Pressure Cooking Today.
FIVE-INGREDIENT CHEESY EGG BAKE
Nutrition (per slice, yields 6): 264 calories, 16 g fat (5 g saturated), 404 mg sodium, 14.6 g carbs, 1.3 fiber, 1.2 g sugar, 16 g protein (calculated with 4 eggs and 4 egg whites)
One out of every 7 people swear the egg yolk is unhealthy. However, the USDA recently published a study that proves that a nutrient in egg yolk, called choline, is a belly-fat fighter that promotes cell activity, liver function, and the transportation of nutrients throughout the body. To reap the benefits consume one a day. Since this recipe call for 8 whole eggs, swap half for egg whites and you’ll meet your daily quota.
Get the recipe from Kitschen Cat.
Nutrition (per slice, yields 8): 311 calories, 22.7 g fat (13.5 g saturated), 232 mg sodium, 20.8 g carbs, 0 g fiber, 16 g sugar, 7 g protein (calculated with greek yogurt in place of heavy cream)
When Oreos and cheesecake combine, it’s one big dietary sin. However, occasional cheat meals have been proven to actualy aid weight loss, by boosting your metabolism and warding off feelings of deprivation. So have your cake and eat it too (and by that, we mean one slice)!
Get the recipe from My Baking Addiction.
Nutrition (per 1.5 cup serving): 368 calories, 12.9 g fat (4 g saturated), 301 mg sodium, 14.4 g carbs, 1.7 g fiber, 2.2 g sugar, 44 g protein (calculated with low sodium broth)
Like soup but usually more hearty, a bowl of stew can be comforting, filling, energizing, and fat-blasting–especially during these frigid months. Just make sure to opt for grass-fed beef, which is void of carcinogenic chemicals and low sodium broth.
Get the recipe from No. 2 Pencil.
INSTANT POT SPAGHETTI SQUASH
Nutrition (per 1.5 cup serving): 255 calories, 15.2 g fat (5.9 g saturated), 375 mg sodium, 13.7 g carbs, 0 g fiber, 1 g sugar, 21.2 g protein (calculated with ground turkey)
Spaghetti squash has transformed pasta night indefinitely. However, baking one can take up to an hour and microwaving can lead to an unevenly cooked gourd. Pressure cooking however, takes just 6 minutes and will change your life.
Get the recipe from DIY Candy.
BUTTERNUT CAULIFLOWER SOUP
Nutrition (per 1.5 cup serving): 121 calories, 4 g fat (2 g saturated), 292 mg sodium, 20 g carbs, 5 g fiber, 5.5 g sugar, 5 g protein (calculated with low sodium broth)
Last but certainly not least, we are obsessing over this butternut cauliflower soup. Thanks to the two versatile veggies, this soup is rich and velvety, and only 121 beautiful calories. You’re welcome.
Get the recipe from Peas and Crayons.