16 Healthy Recipes Under 500 Calories

When it comes to maintaining a balanced and nutritious diet, “Recipes Under 500 Calories” are an excellent option for those looking to control their calorie intake without sacrificing flavor or satisfaction. These meals offer the perfect balance of essential nutrients, helping to support overall health while keeping calorie consumption in check. The beauty of healthy, low-calorie recipes lies in their ability to be both filling and delicious, proving that eating light doesn’t mean compromising on taste. Whether you’re trying to manage your weight, boost your energy levels, or simply enjoy wholesome meals, these recipes are easy to prepare and can fit seamlessly into any busy lifestyle. By choosing recipes under 500 calories, you can nourish your body with the right nutrients and feel satisfied after every meal.

Recipes Under 500 Calories

1. Grilled Chicken Salad with Avocado and Lemon Dressing

Description:
This vibrant Grilled Chicken Salad is packed with lean protein, healthy fats, and fresh veggies, topped off with a zesty lemon dressing. The creamy avocado pairs perfectly with the smoky grilled chicken, making it a satisfying and nutritious meal.

Ingredients:

• 1 grilled chicken breast (skinless)

• 2 cups mixed greens (spinach, arugula, romaine)

• 1/2 avocado, sliced

• 1/2 cup cherry tomatoes, halved

• 2 tbsp lemon vinaigrette (lemon juice, olive oil, Dijon mustard, garlic)

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 400

• Protein: 30g

• Fat: 26g

• Carbohydrates: 12g

• Fiber: 8g

• Sugar: 3g

2. Zucchini Noodles with Pesto and Shrimp

This light yet flavorful dish combines zucchini noodles with savory pesto and succulent shrimp for a low-calorie, nutrient-dense meal that feels indulgent without the extra calories.

Ingredients:

• 2 medium zucchinis (spiralized into noodles)

• 6 oz shrimp, peeled and deveined

• 2 tbsp pesto (store-bought or homemade)

• 1 tbsp olive oil

• 1 tbsp grated Parmesan cheese

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 450

• Protein: 32g

• Fat: 30g

• Carbohydrates: 11g

• Fiber: 3g

• Sugar: 4g

3. Quinoa-Stuffed Bell Peppers

These Quinoa-Stuffed Bell Peppers are a perfect combination of hearty quinoa, protein-packed black beans, and vibrant veggies. They make for a filling, low-calorie dish that’s full of flavor and texture.

Ingredients:

• 4 bell peppers (any color), tops cut off and seeds removed

• 1 cup cooked quinoa

• 1/2 cup black beans (rinsed and drained)

• 1/4 cup corn kernels (fresh or frozen)

• 1/4 cup chopped cilantro

• 1 tbsp lime juice

• 1 tsp cumin

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 480

• Protein: 14g

• Fat: 7g

• Carbohydrates: 85g

• Fiber: 12g

• Sugar: 8g

4. Grilled Salmon with Asparagus

This Grilled Salmon with Asparagus is a simple yet elegant meal, offering heart-healthy omega-3s from the salmon paired with nutrient-rich asparagus, making it both satisfying and low in calories.

Ingredients:

• 1 salmon fillet (6 oz)

• 1 bunch asparagus, trimmed

• 1 tbsp olive oil

• 1 lemon (sliced)

• 1 garlic clove, minced

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 480

• Protein: 35g

• Fat: 30g

• Carbohydrates: 10g

• Fiber: 4g

• Sugar: 3g

5. Turkey Lettuce Wraps

These Turkey Lettuce Wraps are a healthy, low-calorie alternative to traditional wraps, filled with seasoned ground turkey, fresh veggies, and creamy avocado for added flavor and texture.

Ingredients:

• 8 oz ground turkey (lean)

• 8 large lettuce leaves (such as Romaine or Butter lettuce)

• 1/2 avocado, sliced

• 1/4 cup diced tomato

• 1 tbsp low-sodium soy sauce

• 1 tsp garlic powder

• 1 tsp ground cumin

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 350

• Protein: 28g

• Fat: 22g

• Carbohydrates: 10g

• Fiber: 6g

• Sugar: 2g

6. Cauliflower Rice Stir-Fry with Tofu

This Cauliflower Rice Stir-Fry with Tofu is a delicious, plant-based dish that uses cauliflower rice as a low-calorie substitute for traditional rice, combined with tofu and colorful vegetables for a nutritious and filling meal.

Ingredients:

• 1 cup cauliflower rice (fresh or frozen)

• 6 oz firm tofu, pressed and cubed

• 1/2 cup mixed vegetables (carrots, peas, bell peppers)

• 1 tbsp low-sodium soy sauce

• 1 tbsp sesame oil

• 1 tsp ginger, grated

• 1 garlic clove, minced

• 1 green onion, chopped

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 400

• Protein: 20g

• Fat: 18g

• Carbohydrates: 32g

• Fiber: 6g

• Sugar: 6g

7. Sweet Potato and Chickpea Salad

This Sweet Potato and Chickpea Salad is a hearty and nutritious dish that combines roasted sweet potatoes with protein-packed chickpeas, fresh spinach, and a creamy tahini dressing for a satisfying, low-calorie meal.

Ingredients:

• 1 large sweet potato, peeled and diced

• 1 cup cooked chickpeas (or 1 can, drained and rinsed)

• 2 cups spinach or mixed greens

• 2 tbsp tahini

• 1 tbsp lemon juice

• 1 tsp cumin

• Salt and pepper to taste

• 1 tbsp olive oil

Nutritional Information (per serving):

• Calories: 450

• Protein: 14g

• Fat: 18g

• Carbohydrates: 55g

• Fiber: 12g

• Sugar: 12g

8. Eggplant Parmesan

This healthier take on Eggplant Parmesan is baked instead of fried, making it a lighter, low-calorie option without sacrificing the rich, cheesy flavors that make this classic dish so beloved.

Ingredients:

• 1 medium eggplant, sliced into 1/2-inch rounds

• 1 cup marinara sauce (low-sodium)

• 1/2 cup part-skim mozzarella cheese, shredded

• 1/4 cup Parmesan cheese, grated

• 1/2 cup whole-wheat breadcrumbs

• 1 tsp dried basil

• 1 tsp dried oregano

• Salt and pepper to taste

• 1 tbsp olive oil

Nutritional Information (per serving):

• Calories: 400

• Protein: 18g

• Fat: 18g

• Carbohydrates: 40g

• Fiber: 9g

• Sugar: 12g

9. Spaghetti Squash with Marinara and Ground Turkey

This Spaghetti Squash with Marinara and Ground Turkey is a flavorful, low-calorie alternative to traditional pasta. The roasted spaghetti squash acts as a perfect base for a lean ground turkey marinara sauce, making it both satisfying and healthy.

Ingredients:

• 1 medium spaghetti squash

• 6 oz ground turkey (lean)

• 1 cup marinara sauce (low-sodium)

• 1/2 cup onion, chopped

• 2 garlic cloves, minced

• 1 tbsp olive oil

• 1/4 cup Parmesan cheese, grated (optional)

• Salt and pepper to taste

• Fresh basil for garnish

Nutritional Information (per serving):

• Calories: 450

• Protein: 30g

• Fat: 16g

• Carbohydrates: 40g

• Fiber: 8g

• Sugar: 10g

10. Grilled Veggie and Hummus Wrap

This Grilled Veggie and Hummus Wrap is a delicious, plant-based meal packed with fiber and healthy fats. The grilled vegetables and creamy hummus make it a satisfying option for a low-calorie, nutritious lunch or dinner.

Ingredients:

• 1 whole-wheat wrap

• 1/2 cup grilled vegetables (zucchini, bell peppers, mushrooms, onions)

• 2 tbsp hummus

• 1/4 cup mixed greens (spinach, arugula, or lettuce)

• 1 tbsp feta cheese (optional)

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 350

• Protein: 8g

• Fat: 14g

• Carbohydrates: 45g

• Fiber: 9g

• Sugar: 6g

FAQ

1. Are these recipes suitable for weight loss?

Yes, these recipes are perfect for weight loss as they are low in calories but packed with nutrients, keeping you satisfied while helping you manage your calorie intake.

2. Can I substitute ingredients in these recipes?

Absolutely! Many ingredients in these recipes can be substituted based on your preferences or dietary restrictions, such as using plant-based proteins or dairy-free options.

3. How long do these recipes take to prepare?

Most of the recipes take between 20 to 40 minutes to prepare, making them quick and easy for a healthy meal on the go.

4. Are these recipes suitable for meal prepping?

Yes, these recipes are great for meal prepping. Many can be stored in the fridge for a few days, allowing you to enjoy healthy meals throughout the week.