Best Healthy & Low Calorie Dinner Recipes

As someone who juggles a busy schedule, weeknight dinner is often an afterthought. But who says healthy and delicious can’t be quick? To banish those takeout cravings, I’ve rounded up 7 low calorie dinner recipes that are all under 400 calories and ready in 30 minutes or less.

You can find more low calorie dinner recipes here

Tools you will need

• Large Skillet or Frying Pan
• Baking Sheet
• Sharp Knife
• Cutting Board
• Mixing Bowls (various sizes)
• Measuring Spoons & Cups
• Spatulas

Low Calorie Dinner Recipes

Spicy Shrimp Scampi with Zucchini Noodles (350 kcal)

Ingredients:

• 1 pound raw shrimp, peeled and deveined
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1/2 teaspoon red pepper flakes (adjust for spice preference)
• 1/4 cup dry white wine
• 1/2 cup cherry tomatoes, halved
• 1 medium zucchini, spiralized (or use a vegetable peeler for thin strips)
• 1/4 cup chopped fresh parsley
• Salt and freshly ground black pepper, to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes, cook for 30 seconds until fragrant.
2. Add shrimp and cook for 2-3 minutes per side, or until pink and opaque. Remove shrimp from the pan and set aside.
3. Deglaze the pan with white wine, scraping up any browned bits. Let simmer for 1 minute.
4. Add cherry tomatoes and cook for another minute, until softened slightly.
5. Return shrimp to the pan along with zucchini noodles. Toss to combine and cook for 1-2 minutes, or until zucchini is tender-crisp.
6. Season with salt, pepper, and garnish with fresh parsley.

One-Pan Lemon Garlic Salmon with Asparagus (380 kcal)

Ingredients:

• 2 salmon fillets (around 6 oz each)
• 1 bunch asparagus, trimmed
• 1 lemon, thinly sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 cup dry white wine (optional)
• Salt and freshly ground black pepper, to taste
• Fresh dill or parsley, for garnish (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Lightly grease a baking sheet.
2. In a bowl, toss asparagus with 1 tablespoon olive oil, salt, and pepper. Spread asparagus on the prepared baking sheet.
3. Place salmon fillets on top of the asparagus. Season with salt and pepper.
4. In a small bowl, combine remaining olive oil, garlic, and lemon slices. Spoon the mixture evenly over the salmon.
5. Pour white wine (if using) into the bottom of the baking sheet (not directly on the fish).
6. Bake for 15-20 minutes, or until salmon is cooked through and flakes easily with a fork.
7. Garnish with fresh dill or parsley, if desired.

Mediterranean Chicken Power Bowls (320 kcal)

Ingredients:

• 1 boneless, skinless chicken breast
• 1/2 cup quinoa, cooked according to package instructions
• 1/2 cup chopped cucumber
• 1/4 cup crumbled feta cheese
• 1/4 cup cherry tomatoes, halved
• 1/4 cup kalamata olives, pitted and halved
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper, to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat. Season chicken breast with salt and pepper. Cook for 5-7 minutes per side, or until cooked through.
2. While the chicken cooks, whisk together lemon juice, oregano, and a pinch of salt and pepper for a simple vinaigrette.
3. Assemble bowls with cooked quinoa, chopped vegetables, crumbled feta cheese, and sliced chicken breast. Drizzle with vinaigrette and enjoy.

Creamy Tomato Basil Pasta with Shrimp (390 kcal)

Ingredients:

• 8 oz whole wheat pasta (such as penne or rotini)
• 1 pound raw shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes, undrained
• 1/4 cup low-fat ricotta cheese
• 1/4 cup chopped fresh basil
• 1/4 cup grated Parmesan cheese
• Salt and freshly ground black pepper, to taste

Instructions:

1. Cook pasta according to package instructions. Reserve 1/2 cup of pasta water before draining.
2. While the pasta cooks, heat olive oil in a large skillet over medium heat. Add garlic and cook for 30 seconds until fragrant.
3. Add shrimp and cook for 2-3 minutes per side, or until pink and opaque. Remove shrimp from the pan and set aside.
4. Add diced tomatoes (with their juices) to the pan. Bring to a simmer and cook for 5 minutes, stirring occasionally. Season with salt and pepper.
5. Reduce heat to low and stir in ricotta cheese and half of the chopped basil.
6. Once pasta is cooked, toss it with the tomato sauce in the skillet. Add reserved pasta water a little at a time until the desired consistency is reached (a creamy, not soupy texture).
7. Return shrimp to the pan and heat through for another minute.
8. Serve pasta topped with remaining chopped basil and Parmesan cheese.

Spicy Black Bean Burgers with Chipotle Mayo (340 kcal per burger)

Ingredients:

• 1 (15 oz) can black beans, rinsed and drained
• 1/2 cup cooked brown rice
• 1/4 cup chopped red onion
• 1/4 cup chopped red bell pepper
• 1 jalapeno pepper, seeded and minced (adjust for spice preference)
• 1 clove garlic, minced
• 1/4 cup chopped fresh cilantro
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili powder
• Salt and freshly ground black pepper, to taste

Chipotle Mayo:

• 2 tablespoons low-fat mayonnaise
• 1 chipotle pepper in adobo sauce, minced (adjust for spice preference)
• 1/2 lime, juiced

Instructions:

1. In a large bowl, mash together black beans with a fork, leaving some texture.
2. Stir in cooked brown rice, red onion, red bell pepper, jalapeno, garlic, cilantro, olive oil, lime juice, cumin, chili powder, salt, and pepper. Mix well to combine.
3. Form the mixture into 2 equal patties.
4. Heat a lightly oiled skillet over medium heat. Cook burgers for 4-5 minutes per side, or until golden brown and heated through.
5. While the burgers cook, whisk together mayonnaise, chipotle pepper, and lime juice for the chipotle mayo.
6. Serve burgers on whole wheat buns with desired toppings (lettuce, tomato, avocado) and a drizzle of chipotle mayo.

Egg Drop Soup with Spinach and Mushrooms (280 kcal)

This nourishing soup is perfect for a light and quick dinner.

Ingredients:

• 4 cups chicken broth (or vegetable broth for a vegetarian option)
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon sesame oil
• 1 cup sliced mushrooms
• 1 cup baby spinach
• 2 large eggs, beaten
• Salt and freshly ground black pepper, to taste

Instructions:

1. In a large pot, bring chicken broth to a simmer over medium heat. Stir in soy sauce and sesame oil.
2. Add mushrooms and cook for 2-3 minutes, until softened slightly.
3. Add spinach and cook for another minute, or until wilted.
4. Slowly drizzle the beaten eggs into the simmering broth, whisking constantly to create thin egg ribbons.
5. Season with salt and pepper to taste. Serve immediately.

Tuscan White Bean and Kale Sheet Pan Dinner (370 kcal)

Ingredients:

• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 bunch kale, ribs removed and chopped
• 1 medium red onion, sliced
• 1 head of garlic, halved crosswise
• 1 tablespoon olive oil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (adjust for spice preference)
• Salt and freshly ground black pepper, to taste
• 4 boneless, skinless chicken thighs (or breasts)

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, toss together cannellini beans, kale, red onion, garlic halves, olive oil, oregano, red pepper flakes, salt, and pepper. Spread the mixture evenly on the prepared baking sheet.
3. Arrange chicken thighs (or breasts) on top of the vegetables.
4. Bake for 25-30 minutes, or until chicken is cooked through and vegetables are tender-crisp.
5. Broil for the last 2 minutes of cooking for extra color on the chicken, if desired.
6. Serve immediately.

More Tips For Low-Calorie Dinner Recipes:

• Feel free to customize these recipes based on your dietary preferences and what you have on hand.
• Leftovers can be stored in airtight containers in the refrigerator for up to 3 days.
• When reheating, add a splash of water or broth to prevent drying out.
• Substitute ingredients as needed! Don’t have shrimp? Try chicken or tofu in the scampi recipe. Don’t like salmon? Use cod or another flaky white fish.

You can find more low calorie dinner recipes here