Healthy eating doesn’t have to be dull! Here are 14 of my favourite low calorie dinners, all clocking in at 500 calories or less. Nutritious, delicious, interesting and satisfying – no skimping on portion sizes!
January in brief!
January is getting away from me, with a “I’m taking a break!” declaration being somewhat disrupted with work related projects that have come to fruition that need attention. 2024 is looking to be an exciting year! Patience has never been my greatest virtue so I exaggerate not when I say that I am busting to tell you what I’m working on right now but I will get in trouble if I do.😂
So, I’ll probably be a little quieter with new recipes for the remainder on January as I try to catch up on life matters. Tax! Find a home! Weeding!
But I wanted to check in and I thought I’d leave you with some of my personal favourite “healthy” recipes (New Years’ resolution and all that). What “healthy” actual means is debatable but for me, it’s recipes that are lower in calories, lower in fat, nutritious and balanced which usually also means lower carb. But, still delicious – of course. And filling. Anybody can cut calories with tiny portions. But it’s miserable.
My 10 14 favourite low-calorie meals
The order is not indicative of preference! I love them all – though you’ll be able to tell which ones I have an extra soft spot for. 😅
1. Fish tacos
410 calories for THREE tacos! Lime chipotle marinated fish pan-seared, flaked into chunks then stuffed into tortillas with lightly pickled red cabbage and my pink taco sauce. You will not missed deep fried! (But when you do, Baja Fish Tacos are in my cookbook.😇)
2. Hot and sour soup
I could eat this soup every single day.* It’s 100% me – big, bold, spicy flavours! Tofu, shiitake mushrooms, shredded chicken in a slightly thickened spicy-sour soup. 216 calories for a big bowl!
* I say this a few times in this recipe list. 😅 I mean it!
3. Moroccan stuffed eggplant
Oven-roasted eggplant halves topped with Moroccan spiced lamb or beef. 450 calories for two eggplant halves. BIG flavours, very satisfying!
4. Slow-cooker Mexican Chicken Soup
Throw everything into a slow cooker and come home to a hearty soup filled with Mexican flavours that happens to be healthy! 352 calories for a big, cosy bowl.
5. Crunchy Chinese chicken noodle salad
Asian slaw with shredded chicken and crunchy noodles tossed in a fabulous Asian dressing. 100% munch-worthy and lunch-worthy! Great meal-prep – just keep the noodles and dressing separate (chopped veg and chicken will last for days in the fridge).
6. Indian Eggplant Curry (brinjal)
Not for the faint-hearted!!! A very intense flavoured curry sauce with roasted rather than deep-fried eggplant pieces, this is a low-calorie hidden gem with just 250 calories per serving. Serve over basmati rice (200 calories for 1 cup) or cauliflower rice for a super low-cal option at just 35 calories per serving.
PS We also make this on a large scale at RecipeTin Meals (400 servings!)
7. Pan fried seasoned fish
When it comes to protein, white fish is my go-to when I’m making an effort to “be healthier” because generally speaking, fish is better for you than red meats. Higher protein, lower saturated fat and the oilier fish (like salmon) is high in omega-3 (“good fat”). While I’m a sucker for lemon butter sauce, fish seasoning is my go-to for a lower fat option – ~265 calories for a 180g / 6 oz white fish fillet like flathead, barramundi.
Serve with a big pile of roasted asparagus with parmesan and lemon (84 calories) or a big Green Bean Salad with Cherry Tomatoes and Feta (166 calories) to round out your meal.
8. Cauliflower Fried Rice
Cynics – please trust me. I would never, ever, EVER share a recipe unless I truly thought it was delicious! This will honestly surprise you. It is TASTY! 288 calories for a meal-size portion.
9. Sweet potato soup
Clocking in at 337 calories, creamy, dreamy, sweet, savoury – and simple to make! It’s a home run.
10. Sizzling ginger fish
A steamed fish to get excited about!! Simplified fillet version of the famous Cantonese Steamed Ginger Scallion Whole Fish. 343 calories per serving. Serve over cauliflower rice (35 calories) for a low-carb side to soak up the tasty sauce and a side of Chinese Broccoli with oyster sauce (91 calories), Bok Choy in Ginger Sauce (81 calories) or for something more substantial, try the Spicy Asian Zucchini (143 calories per serving – this is so substantial I’ve had it as a meal on numerous occasions).
11. AWESOME vegetarian San Choy Bau (Chinese lettuce wraps)
I do not use the word “awesome” in a recipe name lightly!! I’m on the wrong side of 20 for that. 😅 My secret? Crumbled tofu. Cooks up and soaks flavour like mince! You can barely tell it’s tofu.
12. Vegetable tagine
A big pot of Moroccan spiced stewy vegetables with chickpeas! And it’s even vegan. Yay vegans! 200 calories for a meal-size portion without couscous, though you could have a little less and serve it over couscous (253 calories per serving).
13. Ratatouille – French vegetable stew
Summery stunner bursting with Mediterranean flavours! 158 calories per serving – so you can totally afford to add a hunk of crusty bread for mopping. (PS There’s also a baked version in my cookbook).
14. Ceviche
I could eat ceviche every. Single. Day! 333 calories for a meal size portion. Serve with crispy baked corn tortillas (60 calories per tortilla) – spray with olive oil, sprinkle with salt, cut into corn-chip size triangles. Bake at 200°C/375°F (180°C fan) for 10 to 15 minutes, tossing halfway, until golden and crisp (keep an eye on them after the 10 minute mark).
There you go! 14 of my (current) favourite low-calorie meals – did you notice everything is under 500 calories including sides? I hope you got inspired with some new ideas!
For more healthy recipe ideas – a surprising number of them actually – have a browse through my Low Calorie recipe collection. (Then you can spend all your calorie savings on cake! 😈)
What about you? What are some of your favourite ways to eat lean? – Nagi x
Life of Dozer
The Butt Bark.
Captured by Kevin Case, Unleashed Northern Beaches.
Love Recepie Tin Japan. The recepies are simple and the ingredients are getable.
I got your cookbook and love it! I have tried a lot of your recipes and the way you explain and give options if don’t have something is so helpful to this 72 yr old. Got my granddaughter copy of your cookbook for her birthday too.. love your site and the videos. Oh did I say recipes are awesome and my family loves them especially the Nann bread. So easy. God bless you and your family.
I made the chicken biryani yesterday and it is very dry. How can I fix this as I have a pot full😥😥
I just prepared your Baked Fish with Lemon Sauce. Delicious. My family loves it! So easy, fast and delicious. Thank you so much for creating and sharing all these recipes.
Your cookbook is front and center in my kitchen! I use your cookbook at least twice weekly and my sister and I share photos of all the dishes we try! I got my mom your book as well and she is enjoying it! We live in different provinces (canada) and it is so nice to share this experience together! I have two golden retrievers, one who is 12 so we are kindred spirits! Thanks
Thank you so much for these tasty low calorie recipes. It’s just what I needed . Interesting food that keeps the waist line under control.
Thank you for your lovely recipes!
Fantastic and delicious food from a fabulous lady
thank you
Wow! Made the Creamy low calorie vegetable soup and it is fantastic. Very flavorful!
I so enjoy Recipe Tin Eats. And Dozer. I’ve been following Nagi for many years.
I so enjoy Recipe Tin Eats. And Dozer. I’ve been following her for many years.
Love this low-cal dinners collection. Our whole family loves the ratatouille (only one tries so far). Please, please, please could you whip up a high-protein breakfasts collection? I’ve found a handful already (mexican breakfast tortillas are the best!), but would love some more sans eggs, just to mix things up. Would help enormously with reducing insulin resistance in my perimenopause years. TIA!!!
Happy New Year Nagi. It sounds like more exciting times ahead.
And moving AGAIN! Aghhhh! Yuk!
Take care.
Fond regards
Jan R.
Just tried your cauliflower fried rice and it is AMAZING thank you!!!!
I have a strange question: occasionally when I read the comments, I see several people addressing a subject that has nothing to do with the recipe. Today apparently it’s about dogs slipping on floors. But I can’t find where that subject was originally mentioned by you (Nagi). What am I missing? There doesn’t seem to be a separate post that I can find. Where did this topic come from?!
Thanks to anyone who can shed light on this for me
It was in the new letter Nagi emails out weekly. I think it was in an email about a week or so ago.
Dearest Nagi amazing as usual. Love everything recipes, dozer, your way of explaining and doing things. Will try most of them. I would
Love to work in your kitchen during my Summer period, and please come visit Malta, my country. Hope it shows on your map thanks
Kit inti? Isn’t Nagi just the best!! I just love her and Dozzer 💕
Can’t seem to print out the printable recipes. I love your cookbook so much I bought the digital and the hard cover. I like to print your email recipes and tuck them under the cover of the hard cover book (prefer cooking from paper recipe!) Anyway, I hope its just my computer but I’m letting you know in case its something on your end….
Bless you Nagi!
This post couldn’t have come at a better time for me. I’ve recently begun to transition to a mainly plant based diet for health reasons (diabetes) and these will be a great help to me. I’ve actually already made the Moroccan Stuffed Eggplant – its one of my favourites – substituting Impossible Burger and it is wonderful!
I have been an avid fan for the past couple of years. Not only of your wonderful food but also of your great writing and your generous, positive energy that helps uplift the world.
I will continue to look forward to your emails…even if I sometimes can only drool and wish lol!
Please let us know if you are ever visiting Vancouver, BC. I will be first in line for tickets!
Blessings for the coming year.
I’ve been meaning to try the impossible burger!! Thanks for the reminder 🙂 N xx
What a fantastic lineup of low-calorie dinners, Nagi! Your commitment to making healthy eating exciting and flavorful truly shines through in these 14 delightful options. It’s refreshing to see that you’ve managed to keep the calorie count under 500 without compromising on taste or portion sizes.
Your dedication to sharing nutritious, delicious, and interesting meals is commendable. It’s evident that you’ve put thought into creating a diverse range of options that cater to various tastes and preferences. This is especially valuable for those of us looking to maintain a healthy lifestyle without sacrificing culinary enjoyment.
January seems to be a busy yet promising month for you! The teaser about the exciting projects you’re working on has certainly piqued my curiosity. Your commitment to providing high-quality content, even amidst life matters like tax and finding a home, is truly appreciated.
While you might be a bit quieter on the recipe front, it’s completely understandable, and we’ll be eagerly awaiting the exciting updates you have in store for us. Your dedication to your craft and your community is inspiring, and I’m sure many of us are looking forward to what you have in store for the rest of 2024.
Wishing you all the best in catching up on life matters and navigating the busy start to the year. Your passion for creating delicious and healthy meals continues to motivate and inspire your readers. Looking forward to the culinary delights and exciting announcements that await us in the coming months! 😊🍽️
Brian, your comment is absolutely wonderful. Thank you for leaving it so Nagi (and her team) know how their passion and hard work are so fully appreciated and important to all of us.
Thank you for the well wishes Brian!! N xx
Thanks for this post, my to do list this week included adding to my list of less calorie dense meal options!
For dog nail trimming I use a pet nail dremmel (like a powered nail file) for Bunnings, which my dog tolerates/ hates less than nail scissors.
THANK YOU for the tip!! N xx