7 Simple Low Fat Dinner Recipes Perfect For Busy Weeknights

After a long day, you probably want dinner to be quick, tasty, and light. A low-fat meal can help you stay full without feeling heavy, and it supports overall heart health and weight management. The key to a satisfying low-fat dinner is choosing ingredients that are naturally lean and flavorful, such as vegetables, fish, whole grains, and legumes, without relying on excess oil or butter.

These seven easy low-fat dinner recipes are designed for busy weeknights. Each one takes minimal prep time and uses simple, everyday ingredients to create balanced meals that nourish your body and save you time.

Lemon Garlic Grilled Chicken With Steamed Vegetables

This dish is fresh, light, and full of protein. Grilled chicken is a lean source of protein that helps keep you full, while steamed vegetables provide vitamins and fiber with almost no added fat.

Print Recipe Pin Recipe

Servings 4

Ingredients

  

• 4 boneless skinless chicken breasts
• 3 tablespoons olive oil
• 2 lemons juiced
• 4 cloves garlic minced
• 1 teaspoon dried oregano
• Salt and black pepper to taste
• 1 cup broccoli florets
• 1 cup baby carrots
• 1 cup snap peas
• 1/2 cup water

Instructions

 

• In a bowl, combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper to create the marinade.
• Place chicken breasts in the marinade, cover, and refrigerate for at least 30 minutes.
• Preheat grill to medium-high heat.
• Remove chicken from marinade and grill for 6-7 minutes per side, or until internal temperature reaches 165°F.
• While chicken grills, place broccoli, carrots, and snap peas in a steamer basket over boiling water.
• Cover and steam vegetables for 5-7 minutes until tender but crisp.
• Serve grilled chicken with the steamed vegetables on the side.

Baked Salmon With Quinoa And Spinach

Salmon provides healthy omega-3 fats that benefit the heart while keeping the dish light. Pairing it with quinoa and spinach adds a mix of protein, iron, and complex carbohydrates.

Print Recipe Pin Recipe

Servings 4

Ingredients

  

• 4 salmon fillets 6 oz each
• 1 cup quinoa
• 2 cups water or vegetable broth
• 4 cups fresh spinach
• 2 cloves garlic minced
• 2 tbsp olive oil
• 1 lemon zested and juiced
• 1 tsp dried thyme
• 1 tsp dried parsley
• Salt and pepper to taste
• Optional: red pepper flakes for heat

Instructions

 

• Preheat oven to 400°F.
• Rinse quinoa under cold water; combine with water or broth in a pot. Bring to a boil, then simmer covered for 15 minutes until water is absorbed. Fluff with a fork.
• Place salmon fillets on a baking sheet lined with parchment. Drizzle 1 tbsp olive oil over salmon.
• Mix lemon zest, thyme, parsley, salt, and pepper in a small bowl; spread evenly over each fillet.
• Bake salmon for 12-15 minutes until cooked through and flaky.
• Meanwhile, heat remaining 1 tbsp olive oil in a large pan over medium heat. Sauté garlic for 1 minute until fragrant.
• Add spinach and cook until wilted, about 3-4 minutes. Season with salt, pepper, and optional red pepper flakes.
• Serve baked salmon over a bed of quinoa and sautéed spinach. Drizzle lemon juice over the top before serving.

Turkey And Vegetable Stir-Fry

Lean ground turkey is a great substitute for higher-fat meats. This quick stir-fry combines protein and vegetables in a flavorful, low-fat meal perfect for any night of the week.

Print Recipe Pin Recipe

Servings 4

Ingredients

  

• 1 lb ground turkey
• 2 tablespoons vegetable oil
• 1 red bell pepper sliced
• 1 cup broccoli florets
• 1 medium carrot thinly sliced
• 1 cup snap peas
• 3 cloves garlic minced
• 1 tablespoon fresh ginger grated
• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 teaspoon sesame oil
• 1/4 teaspoon crushed red pepper flakes
• 2 green onions sliced
• 1 tablespoon cornstarch
• 1/4 cup water
• Salt and black pepper to taste
• Cooked white rice for serving

Instructions

 

• In a small bowl, mix cornstarch and water until smooth and set aside.
• Heat vegetable oil in a large pan or wok over medium-high heat.
• Add ground turkey, season with salt and pepper, and cook until browned and cooked through, about 5-7 minutes. Remove from pan and set aside.
• In the same pan, add garlic and ginger; sauté for 30 seconds until fragrant.
• Add bell pepper, broccoli, carrot, and snap peas; stir-fry for 4-5 minutes until vegetables are tender-crisp.
• Return the turkey to the pan and stir to combine with the vegetables.
• Pour in soy sauce, oyster sauce, sesame oil, crushed red pepper flakes, and the cornstarch mixture.
• Cook, stirring constantly, until sauce thickens and coats the meat and vegetables, about 2 minutes.
• Remove from heat and garnish with sliced green onions.
• Serve immediately over cooked white rice.

Veggie And Black Bean Tacos

These plant-based tacos are loaded with flavor and nutrients while staying low in fat. Black beans provide protein and fiber, while the veggies add color and crunch.

Print Recipe Pin Recipe

Servings 4

Ingredients

  

• 1 can 15 oz black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 small red onion diced
• 1 red bell pepper diced
• 1 zucchini diced
• 2 cloves garlic minced
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon smoked paprika
• Salt and pepper to taste
• 8 small corn tortillas
• 1/2 cup fresh cilantro chopped
• 1 lime juiced
• 1/4 cup sour cream
• 1/4 cup shredded cheddar cheese optional
• 1 avocado sliced

Instructions

 

• Heat olive oil in a large skillet over medium heat.
• Add diced onion, red bell pepper, and zucchini. Sauté for 5-7 minutes until veggies are tender.
• Stir in garlic, cumin, chili powder, smoked paprika, salt, and pepper; cook for 1 minute until fragrant.
• Add black beans and cook for 3-4 minutes until warmed through, stirring occasionally.
• In a small bowl, mix sour cream with lime juice to create a tangy lime crema.
• Warm the corn tortillas in a dry pan or microwave until pliable.
• Assemble tacos by spooning the veggie and black bean mixture onto each tortilla.
• Top with lime crema, sliced avocado, shredded cheddar (if using), and chopped cilantro.
• Serve immediately and enjoy!

Shrimp And Vegetable Rice Bowl

This simple rice bowl is quick to prepare and loaded with nutrients. Shrimp is naturally low in fat and high in protein, while vegetables add volume and fiber.

Print Recipe Pin Recipe

Servings 4

Ingredients

  

• 1 lb shrimp peeled and deveined
• 2 cups cooked jasmine rice
• 1 red bell pepper sliced
• 1 cup snap peas
• 1 medium carrot julienned
• 3 green onions sliced
• 2 cloves garlic minced
• 1 tbsp fresh ginger minced
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp honey
• 2 tbsp vegetable oil
• Salt and black pepper to taste
• 1 tbsp sesame seeds optional

Instructions

 

• In a small bowl, whisk together soy sauce, lime juice, honey, and a pinch of black pepper.
• Heat 1 tablespoon of vegetable oil in a large skillet over medium-high heat.
• Add shrimp to the skillet, season lightly with salt, and cook until pink and opaque, about 2-3 minutes per side. Remove shrimp and set aside.
• Add remaining oil to the skillet and sauté garlic and ginger until fragrant, about 30 seconds.
• Add bell pepper, snap peas, and carrot; cook until vegetables are tender-crisp, about 4-5 minutes.
• Return shrimp to the skillet, pour in the soy-lime sauce, and toss everything together to coat evenly. Cook for another 1-2 minutes.
• Divide cooked jasmine rice into bowls, top with shrimp and vegetable mixture.
• Garnish with sliced green onions and sesame seeds if desired. Serve immediately.

Vegetable Lentil Soup

This hearty soup is filling yet light. Lentils are packed with plant-based protein and fiber, making them a great option for low-fat dinners that still satisfy your appetite.

Print Recipe Pin Recipe

Servings 6

Ingredients

  

• 1 cup dried brown lentils rinsed
• 1 tablespoon olive oil
• 1 medium onion diced
• 2 cloves garlic minced
• 2 medium carrots peeled and chopped
• 2 celery stalks chopped
• 1 medium zucchini diced
• 1 can 14.5 oz diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon dried thyme
• Salt and black pepper to taste
• 2 cups fresh spinach leaves
• Juice of 1 lemon

Instructions

 

• Heat olive oil in a large pot over medium heat.
• Add diced onion, and sauté for 4-5 minutes until translucent.
• Stir in minced garlic, carrots, and celery; cook for another 3-4 minutes.
• Add cumin, smoked paprika, and thyme; stir to coat the vegetables.
• Pour in rinsed lentils, diced tomatoes (with juices), and vegetable broth.
• Bring to a boil, then reduce heat and simmer uncovered for 30 minutes, or until lentils and vegetables are tender.
• Add diced zucchini and cook for an additional 10 minutes.
• Stir in fresh spinach and cook until wilted, about 2 minutes.
• Season the soup with salt, black pepper, and lemon juice to taste.
• Serve hot, garnished with fresh parsley.

Chicken And Broccoli Stir-Fry With Brown Rice

This is a quick and easy meal loaded with protein and nutrients. Chicken and broccoli complement each other well, creating a balanced, low-fat dinner that doesn’t compromise flavor.

Print Recipe Pin Recipe

Servings 4

Ingredients

  

• 2 cups cooked brown rice
• 1 lb boneless skinless chicken breasts thinly sliced
• 4 cups broccoli florets
• 3 tbsp soy sauce
• 2 tbsp oyster sauce
• 1 tbsp hoisin sauce
• 1 tbsp cooking oil
• 3 cloves garlic minced
• 1 tsp fresh ginger grated
• 1/2 tsp crushed red pepper flakes
• 1/4 cup chicken broth
• 1 tbsp cornstarch mixed with 2 tbsp water
• 2 green onions sliced
• Salt and pepper to taste

Instructions

 

• Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
• Add the sliced chicken, season lightly with salt and pepper, and stir-fry until cooked through and lightly browned, about 5-7 minutes. Remove chicken and set aside.
• In the same skillet, add garlic and ginger, sauté for 30 seconds until fragrant.
• Add broccoli florets and stir-fry for 3-4 minutes until bright green and slightly tender.
• Return chicken to the skillet, then pour in soy sauce, oyster sauce, hoisin sauce, chicken broth, and red pepper flakes. Stir to combine.
• Add the cornstarch slurry, stirring constantly until the sauce thickens, about 1-2 minutes.
• Stir in cooked brown rice and green onions, tossing to mix well and heat through.
• Adjust seasoning with salt and pepper if needed, then serve hot.

Conclusion

Cooking low-fat dinners doesn’t have to take much time or effort. With lean proteins, whole grains, and fresh vegetables, you can create balanced, flavorful meals that fit perfectly into a busy weeknight routine.

Each of these recipes provides the right mix of nutrients to keep your body fueled and your heart healthy. A few simple swaps and innovative ingredients can transform dinner into a meal that’s both delicious and good for you—all in less than 30 minutes.