16 Healthy Dinner Recipes Under 500 Calories​​​

Looking for Dinner Recipes Under 500 Calories​​​ that are both healthy and satisfying? You’re in the right place. Eating well doesn’t have to be complicated or bland. With a little planning, you can enjoy meals that are not only delicious but also balanced and nourishing. Portion control, smart ingredient swaps, and nutrient-dense foods are key to staying on track without feeling deprived. The recipes we’ve gathered are packed with flavor, easy to make, and perfect for anyone trying to maintain a healthy lifestyle without sacrificing taste.

Dinner Recipes Under 500 Calories​​​

1. Grilled Lemon Herb Chicken with Quinoa and Steamed Broccoli

This light yet satisfying dinner brings together juicy grilled chicken marinated in lemon and herbs, fluffy quinoa, and a side of steamed broccoli for a complete, protein-packed meal. It’s a well-balanced plate that’s big on flavor and easy to prepare.

Ingredients:

• 1 boneless, skinless chicken breast (about 4 oz)

• 1 tbsp olive oil

• Juice of 1 lemon

• 1 tsp dried oregano

• 1 garlic clove, minced

• Salt and pepper to taste

• ½ cup cooked quinoa

• 1 cup steamed broccoli

Nutritional Information (Per Serving):

• Calories: 450

• Protein: 38g

• Carbohydrates: 30g

• Fat: 18g

• Fiber: 5g

• Sugar: 2g

Perfect for meal prep or a quick weeknight dinner, this dish keeps you full and fueled without going over your calorie goals.

2. Zucchini Noodles with Turkey Bolognese

Zucchini noodles, or “zoodles,” are a low-carb alternative to pasta that pair perfectly with a hearty and flavorful turkey Bolognese sauce. This dish is rich in protein and fiber while staying light on calories—making it ideal for a guilt-free dinner that feels indulgent.

Ingredients:

• 1 medium zucchini, spiralized

• 4 oz lean ground turkey

• ½ cup crushed tomatoes (no sugar added)

• 1 tbsp tomato paste

• 1 garlic clove, minced

• ½ small onion, finely chopped

• 1 tsp olive oil

• ½ tsp dried basil

• Salt and pepper to taste

• Optional: Fresh parsley or grated Parmesan for garnish

Nutritional Information (Per Serving):

• Calories: 390

• Protein: 32g

• Carbohydrates: 15g

• Fat: 20g

• Fiber: 4g

• Sugar: 6g

Light, flavorful, and ready in under 30 minutes, this low-calorie dinner is a great way to enjoy a comfort classic without the carb overload.

3. Baked Salmon with Asparagus and Brown Rice

This nutrient-rich dinner combines flaky, oven-baked salmon with crisp-tender asparagus and hearty brown rice. It’s packed with omega-3 fatty acids, fiber, and lean protein, making it a heart-healthy choice that’s as satisfying as it is simple.

Ingredients:

• 4 oz salmon fillet

• 1 tsp olive oil

• Juice of ½ lemon

• ½ tsp garlic powder

• Salt and pepper to taste

• 1 cup asparagus spears, trimmed

• ½ cup cooked brown rice

Nutritional Information (Per Serving):

• Calories: 480

• Protein: 35g

• Carbohydrates: 28g

• Fat: 24g

• Fiber: 5g

• Sugar: 2g

With a perfect balance of protein, whole grains, and vegetables, this meal is a go-to for anyone looking for a nourishing dinner under 500 calories.

4. Stuffed Bell Peppers with Ground Turkey and Cauliflower Rice

These vibrant stuffed bell peppers are filled with a savory mixture of lean ground turkey, cauliflower rice, and spices, then baked until tender. It’s a wholesome, low-carb dinner that feels hearty without weighing you down.

Ingredients:

• 2 medium bell peppers (any color), halved and seeded

• 4 oz lean ground turkey

• ¾ cup cauliflower rice

• ¼ cup diced tomatoes (no salt added)

• 1 tbsp tomato paste

• 1 garlic clove, minced

• ½ tsp cumin

• ½ tsp paprika

• Salt and pepper to taste

• Optional: sprinkle of shredded light cheese or fresh parsley on top

Nutritional Information (Per Serving – 2 pepper halves):

• Calories: 430

• Protein: 34g

• Carbohydrates: 16g

• Fat: 24g

• Fiber: 5g

• Sugar: 6g

Packed with flavor and color, these stuffed peppers are a delicious way to sneak in extra veggies while keeping dinner light and satisfying.

5. Shrimp Stir-Fry with Mixed Vegetables and Low-Sodium Soy Sauce

This quick and colorful shrimp stir-fry is bursting with crisp vegetables and tender shrimp tossed in a light, low-sodium soy sauce. It’s a low-calorie, high-protein dinner that comes together in one pan for easy cleanup and maximum flavor.

Ingredients:

• 4 oz shrimp, peeled and deveined

• 1 tsp sesame oil or olive oil

• 1 cup mixed vegetables (e.g., bell peppers, snap peas, carrots, broccoli)

• 1 garlic clove, minced

• 1 tsp grated fresh ginger

• 1½ tbsp low-sodium soy sauce

• ½ tsp rice vinegar (optional)

• ¼ tsp red pepper flakes (optional, for heat)

Nutritional Information (Per Serving):

• Calories: 410

• Protein: 32g

• Carbohydrates: 18g

• Fat: 22g

• Fiber: 4g

• Sugar: 5g

This stir-fry is a vibrant and flavorful way to enjoy a takeout-style meal at home—minus the excess calories and sodium. Serve it as is or over a small scoop of cauliflower rice for extra volume with minimal calories.

6. Vegetarian Chickpea Curry with Basmati Rice

This hearty vegetarian chickpea curry is rich in flavor, thanks to a warm blend of spices simmered with tomatoes and coconut milk. Served with fluffy basmati rice, it’s a comforting plant-based dinner that’s both filling and under 500 calories.

Ingredients:

• ½ cup canned chickpeas (drained and rinsed)

• ½ cup crushed tomatoes

• ¼ cup light coconut milk

• ½ small onion, finely chopped

• 1 garlic clove, minced

• ½ tsp ground cumin

• ½ tsp turmeric

• ¼ tsp garam masala

• ½ cup cooked basmati rice

• 1 tsp olive oil

• Salt to taste

• Fresh cilantro for garnish (optional)

Nutritional Information (Per Serving):

• Calories: 490

• Protein: 13g

• Carbohydrates: 58g

• Fat: 20g

• Fiber: 9g

• Sugar: 7g

This curry is a flavorful way to enjoy meatless Mondays or any night you’re craving something cozy, satisfying, and plant-forward—without going over your calorie goals.

7. Turkey Lettuce Wraps with Avocado and Salsa

These light and zesty turkey lettuce wraps are a refreshing low-carb dinner option that’s full of flavor. Lean ground turkey is seasoned and served in crisp lettuce leaves, topped with creamy avocado and fresh salsa for a satisfying, no-fuss meal.

Ingredients:

• 4 oz lean ground turkey

• 1 tsp olive oil

• ½ tsp cumin

• ½ tsp chili powder

• Salt and pepper to taste

• 3 large romaine or butter lettuce leaves

• ¼ avocado, diced

• 2 tbsp fresh tomato salsa (store-bought or homemade)

• Optional: squeeze of lime or sprinkle of cilantro

Nutritional Information (Per Serving):

• Calories: 370

• Protein: 29g

• Carbohydrates: 9g

• Fat: 24g

• Fiber: 5g

• Sugar: 2g

Quick to assemble and bursting with fresh flavors, these turkey lettuce wraps make for a perfect light dinner or post-workout meal that keeps you full without the heavy calories.

8. Spaghetti Squash with Tomato Basil Sauce and Parmesan

Spaghetti squash is a low-calorie, fiber-rich alternative to traditional pasta that pairs beautifully with a simple tomato basil sauce. Topped with a sprinkle of Parmesan, this dish is comforting, wholesome, and perfect for a light yet satisfying dinner.

Ingredients:

• 1 cup cooked spaghetti squash

• ½ cup crushed tomatoes

• 1 garlic clove, minced

• ½ tsp dried basil or a few fresh basil leaves, chopped

• 1 tsp olive oil

• Salt and pepper to taste

• 1 tbsp grated Parmesan cheese

Nutritional Information (Per Serving):

• Calories: 320

• Protein: 9g

• Carbohydrates: 22g

• Fat: 20g

• Fiber: 5g

• Sugar: 7g

This flavorful, low-carb dinner is great for pasta lovers looking to cut calories while still enjoying classic Italian comfort food.

9. Tofu and Veggie Stir-Fry with Sesame Garlic Sauce

This tofu and veggie stir-fry is a savory and satisfying plant-based dinner packed with protein-rich tofu and vibrant vegetables, all coated in a flavorful sesame garlic sauce. It’s a delicious, nutrient-dense meal that’s perfect for those looking for a meatless option under 500 calories.

Ingredients:

• 4 oz firm tofu, cubed

• 1 tsp sesame oil

• 1 cup mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas)

• 1 garlic clove, minced

• 1 tbsp low-sodium soy sauce

• 1 tbsp sesame seeds

• 1 tsp rice vinegar

• ½ tsp grated fresh ginger

• ¼ tsp red pepper flakes (optional for heat)

Nutritional Information (Per Serving):

• Calories: 400

• Protein: 20g

• Carbohydrates: 20g

• Fat: 26g

• Fiber: 6g

• Sugar: 5g

This stir-fry is a quick and easy dinner that brings bold flavors without being heavy on calories, making it a great choice for anyone looking to eat healthy and plant-based.

10. Grilled Chicken Caesar Salad

This Grilled Chicken Caesar Salad is a healthier spin on the classic Caesar, featuring grilled chicken breast, crisp romaine lettuce, and a lightened-up homemade Caesar dressing. It’s a fresh and satisfying meal that’s both hearty and under 500 calories.

Ingredients:

• 4 oz grilled chicken breast, sliced

• 2 cups romaine lettuce, chopped

• 2 tbsp light Caesar dressing

• 1 tbsp grated Parmesan cheese

• 1 small whole wheat crouton (optional)

• 1 tsp olive oil (for grilling chicken)

• Salt and pepper to taste

Nutritional Information (Per Serving):

• Calories: 430

• Protein: 37g

• Carbohydrates: 12g

• Fat: 26g

• Fiber: 3g

• Sugar: 3g

With the delicious flavors of a Caesar salad but lighter on the calories, this dish is perfect for those looking for a healthy yet satisfying dinner option.

FAQ

1. Are these recipes suitable for meal prep?

Yes, most of the recipes in this list are perfect for meal prepping. You can prepare them in advance, store them in airtight containers, and enjoy healthy, portion-controlled meals throughout the week.

2. Can I make these recipes vegetarian or vegan?

Absolutely! Many of the recipes can easily be adapted to vegetarian or vegan diets by swapping out animal-based ingredients like chicken or turkey with plant-based alternatives such as tofu, tempeh, or legumes.

3. Are these dinner recipes low-carb?

While many of the recipes are low-carb or feature low-carb alternatives, some may include moderate-carb ingredients like quinoa or brown rice. You can customize the recipes further by adjusting the portion size or swapping for even lower-carb options like cauliflower rice.

4. How can I make these recipes spicier?

If you enjoy spice, feel free to add chili flakes, hot sauce, or fresh chopped jalapeños to your dishes. Spices like cayenne pepper, paprika, or chili powder are also great for adding a kick to any meal.