Instant Pot Weight Loss Soup (with Stovetop Instructions) + VIDEO

Close up on bowl of Instant Pot Weight Loss Soup

Instant Pot Weight Loss Soup is loaded with fresh vegetables. It’s high in flavor, yet naturally low in fat and calories! Make this nutritional soup in just minutes with the help of your electric pressure cooker.

Our wedding is now less than six months away – how in the world did that happen?! I finally just picked out my dress last Friday and now things are really starting to seem real!!! I don’t think there’s anyone who doesn’t want to look their absolute best on their wedding day, so I’m definitely going to do my best to sneak in more workouts and eat more healthy before the big day.

Two bowls of instant pot weight loss soup with hand eating.

Typically, I squeeze in a couple hour sessions on the treadmill each week and a couple barre classes as well. But this week, I’m going to try to add in a spinning session too. Confession – I hate spinning. I’ve suffered from exercise-induced asthma my entire life, which I know, totally sounds like a made up thing, but seriously, when things get a bit intense, I really cannot breathe. Things like walking up the stairs, hiking a steep incline and running all completely wind me. Spinning does the same. But it is such a calorie burner, that I’d like to tell myself that I can at least start by doing it once a week. Wish me luck…

On the nutritional front, first, you all know that I love my wine. I’m never going to give that up, so eating plans like Whole30 are totally out for me. And, while I’m definitely not a fan of fad diets, I am a fan of eating plans where you don’t feel like you’re on a diet because the food is just so good.

That’s where this Instant Pot Weight Loss Soup comes in for me. It keeps me on track during the day and packs so many extra veggies into my diet, that I feel much better about sipping a glass of wine (or two) with dinner.

Basically, this Instant Pot Weight Loss Soup is just veggies and some of my homemade “better than botox” bone broth (which you can make in the slow cooker or in the instant pot). You can also use store-bought vegetable, beef or chicken stock, just be sure that it’s low-sodium. As for veggies, I kind of just threw in all of my favorites – zucchini, carrots, celery, onions, tomatoes and some green pepper. To add a bit more substance to the soup, a good bit of cabbage is added in as well. It helps to keep you full and has detoxing properties to it. However, if you’re not a fan of cabbage, you could always swap in some baby spinach or kale instead.

I was sure to give my Instant Pot Weight Loss Soup a good amount of seasoning with oregano, basil and red pepper flakes. I like my soup quite spicy, and reports show that spicy food can aid in weight loss, but if you’re sensitive to heat, feel free to leave them out.

This soup cooks in just 4-minutes in the Instant Pot. However, for timing purposes, you do need to take into consideration the amount of time it takes for the pressure to build, about 15 minutes. Also, there’s quite a bit of chopping involved, so prep time is a bit time intense. If you’re short on time, you can use pre-chopped bagged veggies, frozen veggies, or, if your store has a salad bar, you can grab a combination of veggies from there too.

I like to enjoy a cup of this Instant Pot Weight Loss Soup for lunch, again for an afternoon snack, and again for dinner with a bit of lean protein on the side. Each cup of Instant Pot Weight Loss Soup has only 71 calories (see nutritional info. below).  It’s a great way to get your vegetables in for the day and is very satisfying. After about a week of this eating plan, you should definitely see some pounds drop off the scale.

If you’re not looking for the weight loss properties of this soup, but still want to enjoy this amazing vegetable soup from you instant pot, you could bulk it up with a can of kidney beans or some ditalini pasta. If you’re using pasta, just add a cup of it to the pot before you seal it and cook it for 5 minutes instead of 4 minutes.

Bowl of Instant Pot Weight Loss Soup with spoon.

This Instant Pot Weight Loss Soup recipe makes about 14 cups of soup.  It lasts in the fridge up to a week, and it freezes well too.

Want to switch this Instant Pot Weight Loss Soup recipe up a bit? Try adding in some of these:

Have you ever tried a weight loss soup diet? What did you think of the results? I’d love to hear in the comments below.

If you loved this Instant Pot Weight Loss Soup recipe I would appreciate it so much if you would give it a star review! Also, be sure to snap a picture of your finished dish and share it with me on Instagram using the hashtag #platingsandpairings.

Weight Loss Soup Recipe

Instant Pot Weight Loss Soup in bowl

Instant Pot Weight Loss Soup (with stove top instructions)

Instant Pot Weight Loss Cabbage Soup is loaded with fresh vegetables. It's high in flavor, yet naturally low in fat and calories
4.1 from 109 votes
Print Pin
Prep Time: 15 minutes
Cook Time: 4 minutes
Total Time: 45 minutes
Servings: 14 one-cup servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 medium onions (chopped)
  • 4 medium carrots (chopped)
  • 4 stalks celery (chopped)
  • 4 cloves garlic (minced)
  • 4 cups chopped cabbage (half head)
  • 1 green bell pepper (chopped)
  • 1 zucchini (chopped)
  • 1 14- ounce can diced tomatoes
  • 8 cups bone broth (or low-sodium vegetable broth)
  • 1 bay leaf
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • ½ teaspoon red pepper flakes
  • 1 teaspoon salt (optional)
  • 1/2 teaspoon black pepper

Instructions

  • Set Instant Pot to the saute setting. Add the olive oil and allow to heat for 1 minute. Add the onion, carrots and celery and cook, stirring occasionally, until softened, 5 -7 minutes. Stir in the garlic and cook for 1 minute longer.
  • Add the cabbage, green pepper, zucchini, tomatoes, broth, bay leaf, spices and salt and pepper. Stir to combine.
  • Put the lid on the Instant Pot, close the steam vent and set to HIGH pressure using the manual setting. Decrease the time to 4 minutes. It will take about 15 minutes for the pressure to build, then the timer will start. 
  • Once the time is expired, wait for 5 minutes, then carefully use the quick release valve to release the steam. Season to taste with salt and pepper. Serve.

For the stovetop:

  • Heat the olive oil in a large saucepan set over medium heat. Add the onion, carrots and celery and cook, stirring occasionally, until softened, about 5 minutes. Stir in the garlic and cook for 1 minute longer.
  • Add the cabbage, green pepper, zucchini, tomatoes, broth, bay leaf, spices and salt and pepper. Stir to combine.
  • Bring to a boil, then reduce heat and simmer for 20 minutes, stirring occasionally.
  • Season to taste with salt and pepper. Serve.

Notes

You can also make this soup in the slow cooker. Add all ingredients and cook on LOW for 8 hours or HIGH for 5 hours. 
Did you make this recipe?Mention @platingsandpairings or tag #platingsandpairings!

Nutrition

Calories: 71kcal | Carbohydrates: 9g | Protein: 6g | Fat: 1g | Sodium: 297mg | Potassium: 335mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3145IU | Vitamin C: 39.7mg | Calcium: 57mg | Iron: 0.9mg

If you follow Weight Watchers, this soup has 0 points. 

This recipe was originally published in April 2018. It was updated in March 2019 to add a video and content. The original recipe remains the same. Enjoy! 

Instant Pot Weight Loss Soup in bowl

Be sure to check out all of my Instant Pot recipes. And, if you’re looking for more soup recipes, be sure to try these too:

 

56 comments

  1. Kim

    5 stars
    Deliciousness! You make some great soups and dishes Erin! I love spicy soups too.
    ‘Platings and Pairings” sounds like a great book of your area, recipes and vineyards included!
    When I found your blog I was intrigued with the beauty of your area. It’s so beautiful in
    Oregon. I’m in Canada so it compares to BC but I’d love to visit Oregon.
    Where are you losing your weight from?? Your big toe?? You’re in great shape girl!
    Like I said before, I need a Rick in my life and live a beautiful life like yours!

    Reply

    1. Erin

      Thank you so much for the kind words Kim! I’d love to visit Canada soon too! Vancouver has been on my list for quite some time now, but there are so many areas I’d like to explore!

      Reply

    2. danielle houser

      I LOVE your soup recipe(will be making it tomorrow ) I make lots of bone broths to lose weight, but I was intrigued by your comments about wine (I LOVE wine too, and don’t want to give that up. ) How do you maintain balance with alcohol? I like to drink a glass a night 🙂

      Reply

      1. Erin

        I say everything in moderation Danielle! I don’t eat dessert, so wine is my treat at the end of the day.

        Reply

    3. Sharynn Singleton

      I’ve made this a couple of times and my husband and I love it! I used one 7 oz can of original Rotel tomatoes and one 7 oz can of mild Rotel tomatoes. It gives it a little spice but not too much for me. I also added 2 12 1/2 oz cans of chunk chicken breast. It lasts several days and is very filling.

      Reply

      1. Erin

        Love the idea to add in Rotel Sharynn!

        Reply

    4. Micelle

      Brilliant thank you so much xxx

      Reply

  2. Pech

    Congratulations on saying yes to the dress! I’m with you that I could never do Whole 30 as what I’d need to stop eating are some of my very favorite things – so I would rather just be careful of portions and make sure that I get in some exercise. I’m not a spin fiend but know some people absolutely love it – I just know my butt always hurts on top of the general muscle soreness!

    Reply

    1. Erin

      Thank you Pech – Things are definitely getting REAL now!

      Reply

  3. Mary

    Have you ever tried red cabbage? It’s what I have on hand. Think it may turn everything red and unappetizing looking

    Reply

    1. Erin

      That’s so funny you mention that Mary – I was just thinking about this today. I have some red cabbage to use up too and I’m thinking the same as you – I’m thinking the color will be off, but it probably still tastes good! Let me know if you decide to try it, and I’ll report back if I give it a try too 😉

      Reply

  4. Erin

    What size is your Instant Pot? I want to make this, but want to make sure mine will accommodate all of the ingredients. Thank you!!

    Reply

    1. Erin

      Hi Erin – I use a 6-quart Instant Pot.

      Reply

    2. Neal Okerbloom

      Of course you want to add the beans. Cut out the chicken and the oil if you want it to be healthy. Add some sweet potatoes, lentils, split peas, quinoa, or some other good protein source if you’re worried about that. Serve with nuts, avacado, or coconut milk if you want to sneak some extra fat in there. These are just my suggestions. Sounds good though. Thanks for the idea. I’m hungry now.

      Reply

      1. Wendy S Lester

        thank- you Erin…..that is always my question .seems like we see a lot of really good recipes, but hardly ever the size of the instant pot used…

        Reply

  5. Kandice

    What could be in place of cabbage?

    Reply

    1. Erin

      Hi Kandice – You can leave it out entirely.

      Reply

  6. Amy

    5 stars
    I am not a cook. Don’t even know what an Insta-Pot is. But I wanted to lose weight and was trying to find a good veggie- based recipe. I found/tried this one and oh my goodness! I ate it every day for lunch and a couple of times for dinner! My poor hubby only got one bowl, so now I’m making another pot (one week later) and hopefully I will be able to share this time. It is SO yummy and EASY to make!! Plus… I lost 3.6 lbs… so it works! Thanks for sharing this recipe. One of my faves now!

    Reply

    1. Erin

      I’m so happy to hear that you liked it Amy! Did you make it on the stove top?

      Reply

      1. Amy

        5 stars
        Yes! I made it on the stove. And I’m making it again tonight. Yum!

        Reply

  7. Linda

    5 stars
    Tried it!! the taste is just awesome.

    Reply

    1. Erin

      I’m so happy you liked it Linda!

      Reply

      1. Jeanette

        It sounds delicious. What is the serving size?

        Reply

  8. Tori

    5 stars
    Loved it! It’s so good. The cabbage is my favorite. This is a favorite of mine now. Thanks for this!

    Reply

    1. Erin

      I’m so happy you liked it Tori!

      Reply

  9. Heather

    5 stars
    How long would you say this is good in the fridge? Or can I freeze some? I’m post bariatric surgery, so can only eat small amounts at a time and this made such a HUGE amount, I don’t want to end up wasting it.

    Reply

    1. Erin

      Hi Heather – It should last about 5 days in the fridge. But you can definitely freeze it too!

      Reply

  10. Jessica

    I was looking for a soup that was vegetable, but didn’t have pasta. I think what I would do is add ground turkey and since I have an Instant Pot mini I’d have to halve this recipe. Probably will try it this weekend.

    Reply

  11. Sara

    What is the serving size ?

    Reply

  12. Kamil

    5 stars
    I tried this soup recomended from my friend and is Awsome .I can eat it before any meal and im losing a lot of weight https://tinyurl.com/y8bbw8ha

    Reply

  13. Nina

    5 stars
    I made this soup two weeks ago and I am making it again right now. Delicious! Thank you for the recipe.

    Reply

    1. Erin

      Glad you liked it Nina! I need to make another batch again soon too!

      Reply

  14. Mary

    5 stars
    I have tried several of these cabbage-based “weight-loss” soups. I keep trying them because I LOVE a good veggie soup, not because they are weight-loss magic. Yours is the best-tasting ever! I will definitely be keeping this recipe. (I subbed a can of plain ol’ green beans for the zucchini. I really like zukes, but my husband dislikes them. It was great with the beans, too!)

    Reply

  15. Jackson

    5 stars
    Love it! Pressure cooker is one of the greatest things in my kitchen. I recently started the Simple Weight Loss Plan by Samuel F. Valle, but in case of lack of time, every diet plan is not so simple over all. You have to prepare food instead of ordering it. With the pressure cooker and yours recipes it’s more doable to me 🙂

    Reply

  16. Lynda

    5 stars
    Just excellent soup! The seasoning was perfect…not sure it helped me to lose any weight because I just couldn’t stop eating it. I’m making my second instant pot full tomorrow. Thank you for the recipe.

    Reply

    1. Erin

      I’m so glad you liked it Lynda!

      Reply

  17. Carolyn Johnson

    Quick question! The recipe says to naturally release for 5 minutes but the video has a 9 as natural release on the pot before quick releasing the rest. Can you clarify?
    Thanks!

    Reply

    1. Erin

      Hi Carolyn – 5 minutes is correct, but if it sits for a bit longer, that is OK. I just didn’t make it to the pot in time during the video. Sorry for the confusion. Hope that helps!

      Reply

  18. Jenn

    5 stars
    Love this soup so much! Lost 3lbs the first week I tried it, and am trying it again this week.

    I add chicken fennel sausage for some protein, and the fennel really adds a lot to the flavoring. But otherwise, I find it perfectly seasoned as is. Love the heat!

    Next I want to try making my own bone broth!

    Thanks so much for this recipe.

    Reply

    1. Erin

      I’m so glad you liked it Jenn – I love your addition of chicken sausage. I’ll definitely be trying that soon!

      Reply

  19. Hélène

    5 stars
    This soup is so full of flavor! and cooked perfectly. My stovetop soups were always a bit too mushy. This one is perfect and easy to cook in the Instant Pot!

    Reply

    1. Erin

      I’m so glad you liked it Helene!

      Reply

  20. Kirsten

    5 stars
    Oh my goodness! This soup is delicious! I made it tonight for the family and it was a huge hit! Thank you for such a yummy, good for you recipe. My husband already asked when I am making it again! (There are a lot of leftovers that he is bringing to work for lunch for the next couple of days!)

    Reply

    1. Erin

      I’m so happy to hear that Kirsten! I really love this soup too! Can’t wait to make another batch!

      Reply

  21. Jessica

    Hi! I don’t have an instant pot but have a crock pot. How long and at what setting would I cook The soup?

    Thank you!

    Reply

    1. Erin

      Hi Jessica! You can cook on LOW for 8 hours, or HIGH for 5 hours. Hope that helps!

      Reply

  22. Kathy

    5 stars
    This is a delicious soup! My granddaughters begged me to reprise this for Thanksgiving.

    We had some tonight, with but used diced tomatoes with green chilies, a nice bite to it!

    Reply

  23. Terri

    5 stars
    I loved this cabbage soup so very much. I added two seeded jalapeño peppers for a little kick. Flavors are amazing. BEST cabbage soup recipe ever!

    Reply

    1. Erin

      I’m so happy you enjoyed it Terri!

      Reply

  24. Janet

    5 stars
    Made this with my husband’s differences, but delish!! We made it in our crock pot….let it cook for 8-10 hrs while at work. Yummy!!

    Reply

    1. Erin

      I’m so happy you liked it Janet!!!

      Reply

  25. Natalie

    I am so excited to try this soup!! I have read every single comment and sounds like it did not disappoint! Will let you know how I go! 🙂

    Reply

    1. Erin

      I’d love to hear your thoughts Natalie!

      Reply

  26. Jay

    Only 4 minutes in the instant pot after the pressure builds up?
    Looks delicious, will make for dinner!

    Reply

  27. Gina

    5 stars
    This came together so easily in the IP and tastes very good. I added a can of rinsed navy beans for some protein and found a sprinkle of Parm on top added a delicious extra flavor boost for minimal added calories. I ate the first bowl chunky but pureéd the rest — it reminds me of a soup I loved from my days in NYC. Thank you!

    Reply

    1. Erin

      You’re welcome Gina! Love your addition of the beans!

      Reply

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