15 Dinner Recipes Under 500 Calories

Eating healthy doesn’t have to mean giving up flavor or satisfaction. If you’re looking for tasty meals that won’t derail your diet, you’re in the right place. These 15 dinner recipes are packed with nutrients, easy to make, and all come in at under 500 calories.

In this article, we’ll dive into some of the best options for dinner that won’t leave you feeling guilty or hungry afterward. Whether you’re looking for lighter meat options or plant-based meals, these recipes are balanced, quick, and ideal for keeping your calorie count in check.

1. Zucchini Noodles with Pesto Chicken

Zucchini noodles

Zucchini noodles make a perfect, low-calorie alternative to traditional pasta. Pair them with grilled chicken and homemade pesto for a fresh, satisfying dish.

  • Ingredients: Zucchini, chicken breast, basil, garlic, olive oil, parmesan, pine nuts
  • Calories: ~400 per serving

This meal offers protein from chicken and a healthy dose of greens. You can swap the pesto with a lighter version to lower the calorie count even more.

2. Grilled Salmon with Avocado Salsa

Avocado salsa

Salmon is rich in omega-3 fatty acids, and paired with a zesty avocado salsa, it becomes a flavorful yet light dinner option.

  • Ingredients: Salmon fillets, avocado, tomatoes, red onion, cilantro, lime
  • Calories: ~450 per serving

This meal is not only low in calories but also supports heart health with good fats. The avocado salsa adds a refreshing, creamy twist.

3. Cauliflower Fried Rice

Cauliflower Fried Rice
Photo Credit: Canva

A low-carb twist on traditional fried rice, cauliflower rice is packed with veggies and still full of flavor.

  • Ingredients: Cauliflower rice, peas, carrots, green onions, soy sauce, egg, sesame oil
  • Calories: ~300 per serving

This dish is customizable; add chicken or shrimp to up the protein content without breaking your calorie goals.

4. Turkey Lettuce Wraps

Turkey lettuce wrap

For a quick and easy meal, turkey lettuce wraps are a go-to. Lean turkey is sautéed with savory seasonings, then wrapped in crisp lettuce.

  • Ingredients: Ground turkey, garlic, ginger, soy sauce, lettuce, scallions, sesame seeds
  • Calories: ~350 per serving

These wraps are light but filling, thanks to lean protein and crunchy lettuce. They’re great for a weeknight dinner when you need something healthy and fast.

5. Shrimp and Veggie Stir-Fry

Zucchini and shrimp

Packed with colorful vegetables and lean shrimp, this stir-fry is both low-calorie and full of flavor.

  • Ingredients: Shrimp, bell peppers, broccoli, snow peas, soy sauce, garlic, sesame oil
  • Calories: ~400 per serving

You can swap the shrimp for chicken or tofu to suit your preference, and the veggies offer plenty of fiber to keep you full.

6. Spaghetti Squash with Marinara and Turkey Meatballs

Spaghetti

Spaghetti squash is a great pasta alternative and pairs beautifully with homemade turkey meatballs and marinara sauce.

  • Ingredients: Spaghetti squash, ground turkey, garlic, basil, canned tomatoes, olive oil
  • Calories: ~450 per serving

This dish is hearty and comforting, without packing in too many calories. It’s a great option for those craving pasta without the carbs.

7. Chickpea and Spinach Curry

Chickpea curry

A plant-based meal that’s rich in protein and full of flavor, chickpea and spinach curry makes for a comforting dinner.

  • Ingredients: Chickpeas, spinach, coconut milk, onion, garlic, ginger, curry powder
  • Calories: ~400 per serving

This dish is warming and filling, with healthy fats from coconut milk and lots of fiber from chickpeas and spinach.

8. Grilled Chicken Salad with Lemon Vinaigrette

Chicken avocado salad

Grilled chicken paired with mixed greens and a tangy lemon vinaigrette makes for a simple yet satisfying dinner.

  • Ingredients: Chicken breast, mixed greens, tomatoes, cucumber, lemon, olive oil
  • Calories: ~350 per serving

The fresh veggies add crunch, while the lemon vinaigrette gives the salad a refreshing twist, making this meal a great low-calorie option.

9. Baked Cod with Roasted Vegetables

Baked cod

Light yet flavorful, baked cod is paired with roasted vegetables to create a meal that’s both satisfying and low in calories.

  • Ingredients: Cod fillets, zucchini, bell peppers, cherry tomatoes, olive oil
  • Calories: ~400 per serving

The baked cod is tender and flaky, while the roasted veggies bring out natural sweetness and flavor.

10. Greek Salad with Grilled Chicken

Greek yogurt chicken salad

Packed with fresh ingredients like cucumber, tomatoes, olives, and feta, this Greek salad is made even better with a serving of grilled chicken.

  • Ingredients: Chicken breast, mixed greens, cucumber, tomatoes, red onion, feta, olives, olive oil
  • Calories: ~450 per serving

It’s fresh, filling, and full of flavor, making it an excellent low-calorie dinner option.

11. Eggplant Parmesan (Lightened Up)

Baked Eggplant Parmesan

This lighter version of eggplant parmesan cuts out excess breading and frying, offering a healthier take on the classic dish.

  • Ingredients: Eggplant, marinara sauce, mozzarella, parmesan, breadcrumbs
  • Calories: ~400 per serving

Baked, not fried, this version keeps the eggplant tender and the flavors rich while lowering the calorie count.

12. Veggie Tacos with Black Beans

Black bean

For a light but flavorful meal, these veggie tacos packed with black beans and fresh veggies are perfect for a quick dinner.

  • Ingredients: Corn tortillas, black beans, bell peppers, onions, avocado, cilantro
  • Calories: ~300 per serving

These tacos are both filling and full of nutrients, with a healthy dose of fiber and plant-based protein.

13. Baked Chicken with Sweet Potato Wedges

Baked chicken

Baked chicken paired with sweet potato wedges makes for a simple yet satisfying dinner. The sweet potatoes provide fiber and a touch of sweetness.

  • Ingredients: Chicken breast, sweet potatoes, olive oil, rosemary, garlic
  • Calories: ~450 per serving

This meal is balanced with lean protein and complex carbs, making it a perfect choice for a filling, low-calorie dinner.

14. Grilled Vegetable Skewers with Tofu

Tofu

Grilled vegetable skewers are a great way to enjoy a variety of veggies. Adding tofu boosts the protein content and makes the meal more filling.

  • Ingredients: Bell peppers, zucchini, cherry tomatoes, tofu, olive oil, garlic
  • Calories: ~350 per serving

These skewers are perfect for a light, flavorful dinner that still leaves you satisfied.

15. Cauliflower and Lentil Soup

Cauliflower and lentil soup

Hearty yet light, cauliflower and lentil soup is a comforting meal full of protein and fiber, keeping you full without the extra calories.

  • Ingredients: Cauliflower, lentils, carrots, onions, garlic, vegetable broth
  • Calories: ~300 per serving

This soup is warm and filling, perfect for cozy nights when you want something light but comforting.

Wrapping Up

Eating healthy doesn’t mean sacrificing taste or feeling unsatisfied after dinner. These 15 recipes prove you can have delicious meals without exceeding your calorie limit.

Whether you’re craving a light salad or a hearty soup, these options are perfect for anyone looking to maintain a balanced diet without compromising on flavor.

 

Precious Uka

Precious Uka is a passionate content strategist with a strong academic background in Human Anatomy. Beyond writing, she is actively involved in outreach programs in high schools. Precious is the visionary behind Hephzibah Foundation, a youth-focused initiative committed to nurturing moral rectitude, diligence, and personal growth in young people.

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