8 Low-Calorie Dinner Recipes to Keep You Satisfied

In today’s health-conscious world, finding nutritious yet delicious dinner options can sometimes feel like a daunting task. However, with a bit of creativity and planning, preparing low-calorie dinners that are both satisfying and flavorful is entirely achievable. Whether you’re looking to maintain a healthy weight or simply adopt a more balanced diet, these eight mouthwatering recipes are sure to please your taste buds while keeping your calorie count in check.

Spaghetti Squash with Tomato Basil Sauce

Calories per serving (approx.): 250–280
Servings: 2

Ingredients:

• 1 medium spaghetti squash
• 2 tsp olive oil
• 2 cloves garlic, minced
• 1 (14 oz / 400 g) can crushed tomatoes
• ½ tsp dried oregano
• ½ tsp dried basil (or a few fresh basil leaves)
• ¼ tsp crushed red pepper flakes (optional)
• Salt and black pepper, to taste
• 2 tbsp grated Parmesan cheese (optional, but adds flavor with little calorie impact)

Directions:

1. Roast the squash
   • Preheat oven to 400°F (200°C).
   • Cut spaghetti squash in half lengthwise, scoop out seeds, and place cut side down on a baking sheet.
   • Roast for 35–40 minutes until tender.
2. Prepare the sauce
   • While the squash roasts, heat olive oil in a skillet over medium heat.
   • Add garlic and cook for 1 minute.
   • Stir in crushed tomatoes, oregano, basil, red pepper flakes, salt, and pepper.
   • Simmer for 10–12 minutes, stirring occasionally.
3. Assemble the dish
   • Use a fork to scrape out the spaghetti-like strands from the squash.
   • Divide between plates and top with tomato basil sauce.
   • Sprinkle with Parmesan and fresh basil if desired.

Chicken & Vegetable Soup

Calories per serving (approx.): 220–250
Servings: 4

Ingredients:

• 1 lb (450 g) boneless, skinless chicken breast
• 6 cups low-sodium chicken broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried parsley
• 1 bay leaf
• Salt and black pepper, to taste
• 1 tbsp olive oil

Directions:

1. Cook the chicken
   • In a large pot, heat olive oil over medium heat.
   • Add the chicken breasts and sear for 2–3 minutes per side, until lightly browned. Remove and set aside (they will finish cooking in the soup).
2. Sauté the vegetables
   • In the same pot, add onion, carrots, and celery. Sauté 4–5 minutes until softened.
   • Stir in garlic and cook 1 more minute.
3. Build the soup
   • Pour in chicken broth, add thyme, parsley, bay leaf, salt, and pepper.
   • Return chicken breasts to the pot. Bring to a boil, then reduce the heat and simmer for 20 minutes.
4. Finish cooking
   • Remove chicken, shred with two forks, and return it to the soup.
   • Add zucchini and simmer for another 5 minutes until tender.
5. Serve
   • Remove bay leaf, taste and adjust seasoning, then ladle into bowls.
   • Garnish with fresh parsley or a squeeze of lemon juice if desired.

Grilled Lemon Herb Chicken with Roasted Vegetables

Calories per serving (approx.): ≈ 275 calories per serving
Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• Assorted vegetables (such as bell peppers, zucchini, and cherry tomatoes), chopped

Directions:

1. In a small bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, thyme, rosemary, salt, and pepper to create a marinade.
2. Place the chicken breasts in a shallow dish and pour the marinade over them, ensuring they are evenly coated. Cover and refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard any excess marinade.
4. Grill the chicken breasts for 6-8 minutes per side or until they are cooked through and have reached an internal temperature of 165°F.
5. While the chicken is grilling, toss the chopped vegetables with a drizzle of olive oil, salt, and pepper. Spread them out on a baking sheet and roast in the oven at 400°F for 20-25 minutes, or until tender and slightly caramelized.
6. Serve the grilled lemon herb chicken alongside the roasted vegetables for a delicious and nutritious low-calorie dinner.

Quinoa Stuffed Bell Peppers

Calories per serving (approx.): ≈ 403 calories | With cheese: ≈ 453 calories
Servings: 4

Ingredients:

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup diced tomatoes
• 1 cup black beans, drained and rinsed
• 1 cup corn kernels (fresh, canned, or frozen)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional)
• Fresh cilantro for garnish (optional)

Directions:

1. Preheat the oven to 375°F. Cut the tops off the bell peppers and remove the seeds and membranes from the inside. Place the peppers upright in a baking dish and set aside.
2. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce the heat to low, and simmer covered for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed.
3. In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened – about 5 minutes. Add the minced garlic and cook for an additional minute.
4. Stir in the diced tomatoes, black beans, corn, cumin, chili powder, cooked quinoa, salt, and pepper. Cook for another 5 minutes or until heated through and well combined.
5. Spoon the quinoa mixture into the hollowed-out bell peppers, pressing down gently to pack the filling.
6. If desired, sprinkle shredded cheese over the top of each stuffed pepper. Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes or until the peppers are tender.
7. Remove the foil and bake for an additional 5 minutes or until the cheese is melted and bubbly.
8. Garnish with fresh cilantro before serving.

Zucchini Noodles with Pesto and Cherry Tomatoes

Calories per serving (approx.): ≈ 120 calories | With Parmesan:≈ 130 calories
Servings: 4

Ingredients:

• 4 medium zucchini, spiralized into noodles
• 1 cup cherry tomatoes, halved
• 1/4 cup prepared pesto sauce
• 2 tablespoons grated Parmesan cheese (optional)
• Fresh basil leaves, for garnish (optional)

Directions:

1. Heat a large skillet over medium heat. Add the zucchini noodles and cherry tomatoes to the skillet and cook for 2-3 minutes, or until the zucchini noodles are just tender and the cherry tomatoes are slightly softened.
2. Remove the skillet from the heat and add the pesto sauce to the zucchini noodles and cherry tomatoes. Toss until everything is evenly coated in the pesto sauce.
3. Divide the zucchini noodles and cherry tomatoes among serving plates. If desired, sprinkle grated Parmesan cheese over the top and garnish with fresh basil leaves.
4. Serve immediately as a light and refreshing low-calorie dinner option.

Baked Salmon with Asparagus and Lemon

Calories per serving (approx.): 315 calories per serving
Servings: 4

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• Salt and pepper to taste
• Fresh dill, for garnish (optional)

Directions:

1. Preheat the oven to 400°F. Place the salmon fillets and trimmed asparagus on a large baking sheet lined with parchment paper.
2. In a small bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, salt, and pepper to create a marinade.
3. Drizzle the marinade over the salmon fillets and asparagus, ensuring they are evenly coated.
4. Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender.
5. Remove from the oven and garnish with fresh dill before serving.

Veggie Stir-Fry with Tofu

Calories per serving:

• Without rice/quinoa: ≈ 223 calories per serving
• With ½ cup cooked brown rice (108 calories): ≈ 331 calories per serving
• With ½ cup cooked quinoa (111 calories): ≈ 334 calories per serving

Servings: 4

Ingredients:

• 1 block of firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• Assorted vegetables (such as bell peppers, broccoli, carrots, and snap peas), sliced
• Cooked brown rice or quinoa for serving

Directions:

1. In a medium bowl, toss the cubed tofu with soy sauce, sesame oil, and cornstarch until well coated. Set aside to marinate for 10-15 minutes.
2. Heat olive oil in a large skillet or wok over medium-high heat. Add the marinated tofu cubes to the skillet and cook for 5-7 minutes or until golden brown and crispy on all sides. Remove from the skillet and set aside.
3. In the same skillet, add minced garlic and grated ginger, and cook for 1-2 minutes or until fragrant.
4. Add sliced vegetables to the skillet and stir-fry for 5-7 minutes or until they are crisp-tender.
5. Return the cooked tofu to the skillet and toss everything together until well combined and heated through.
6. Serve the veggie stir-fry over cooked brown rice or quinoa for a nutritious and satisfying low-calorie dinner option.

Lentil Soup with Vegetables

Calories per serving (approx.): 245 calories per serving
Servings: 4

Ingredients:

• 1 cup dried green lentils, rinsed
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• Salt and pepper to taste
• Fresh parsley, for garnish (optional)

Directions:

1. In a large pot, heat olive oil over medium heat. Add diced onion, carrots, and celery to the pot and cook until softened – about 5 minutes.
2. Add minced garlic, ground cumin, and ground turmeric to the pot and cook for an additional 1-2 minutes or until fragrant.
3. Stir in dried green lentils and vegetable broth, and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 20-25 minutes or until the lentils are tender.
4. Season with salt and pepper to taste, adjusting the seasoning as needed.
5. Ladle the lentil soup into bowls and garnish with fresh parsley before serving.

Incorporating these delicious and healthy low-calorie dinner recipes into your meal rotation is a great way to support your overall health and wellness goals. Whether you’re craving a light and refreshing salad, a comforting soup, or a satisfying stir-fry, there’s something for everyone in this collection of nutritious and flavorful dishes. Bon appétit!

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