Low-calorie recipes are my forte. The way I see it, if something is worth eating, it is worth eating simply, particularly after an indulgent holiday!
The low-calorie ingredients I consider staples in my kitchen I use in a whole bunch of ways. Zucchini, for instance.
It’s an incredible pasta substitute. I cut it into thin strips and cook it up with whatever I would use with pasta—toss it with anything I would toss with pasta.
The same goes for cauliflower. It is my rice substitute; I use it in everything from stuffed peppers to paella.
When I want pizza, I make a crust out of cauliflower.Â
As for quinoa, it is my go-to pseudo salad. It is an inexpensive substitute for the high-calorie, high-fat, low-nutrition recipes that pass for salads.
Let me know in the comments what you think of these low calorie recipes!
The 20 Best Low Calorie recipes
1. Low Calorie Zucchini Noodles
What I really appreciate about zucchini noodles is their straightforwardness and healthfulness. There hardly could be a more wholesome base for a meal—just fresh zucchini transformed into a low-calorie, satisfying dish, dressed with olive oil and garlic.
They can be ready in the blink of an eye, and when you amp them up with optional red pepper flakes and/or Parmesan, they become a truly fantastic vehicle for your next light, yet totally fulfilling dinner.
Ingredients
- 2 medium zucchinis
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Salt, to taste
- Black pepper, to taste
- ½ teaspoon red pepper flakes (optional)
- 2 tablespoons grated Parmesan cheese (optional)
- Fresh basil, for garnish (optional)
Instructions
1. Clean the zucchinis and cut off the ends. Using a spiralizer or a julienne peeler, make zucchini noodles—more commonly referred to as “zoodles.”
2. In a spacious frying pan, warm the olive oil over a medium flame. Introduce the minced garlic and sauté for about 1 minute, until it releases its pleasing aroma.
3. Add the zucchini noodles to the skillet and toss them in the oil and garlic. Cook for 3-5 minutes, stirring now and then, until the zoodles are just tender, the garlic is fragrant, and they still have a bit of a bite.
4. Add salt, black pepper, and red pepper flakes, if using, to the zoodles. Mix well to evenly distribute the seasonings throughout the dish.
5. Take the skillet off the heat and, if you like, sprinkle some Parmesan cheese over the zoodles. Toss them gently to mix.
6. Serve right away, perhaps with a garnish of fresh basil, and enjoy your skinny zucchini noodles.
2. Low Calorie Grilled Chicken Salad
I take pleasure in preparing a nourishing grilled chicken salad using boneless, skinless chicken breasts. I add a little olive oil, salt, and garlic powder as the chicken cooks to enhance its flavor.
Prolonged exposure to direct heat would dry it out, but I use indirect heat and make sure to keep flipping it to serve my need (and my friends’ and family’s need) for a great salad.
Ingredients
2 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
6 cups mixed salad greens
1 cup cherry tomatoes, halved
1 small cucumber, sliced
1/4 red onion, thinly sliced
1/4 cup balsamic vinaigrette dressing
Instructions
1. Set your grill to medium-high heat and let it warm up.
2. Massage the chicken breasts with olive oil, salt, pepper, and garlic powder.
3. Cook the chicken on the grill for 6 to 7 minutes on each side or until it is completely done. Take it off the grill and allow it to rest for 5 minutes before cutting into it.
4. The salad greens, cherry tomatoes, cucumber, and red onion should be thoroughly mixed in a sizable bowl.
5. Cut the grilled chicken into pieces and position it above the salad.
6. Before serving, lightly coat the salad with balsamic vinaigrette and mix it gently until it’s combined.
3. Low Calorie Vegetable Stir Fry
There aren’t many meals I love as much as a veggie-packed stir fry. This is one of those instances in which I don’t have a strict recipe; I just do what feels right.
Feel free to substitute any or all of the main ingredients. Brown rice would also work well here instead of the quinoa.
And if you’re in the mood for a heavier sauce, just whisk together equal parts of low-sodium soy sauce and rice vinegar.
Ingredients
1 tablespoon olive oil
1 clove garlic, minced
1 tablespoon fresh ginger, grated
1 bell pepper, thinly sliced
1 cup broccoli florets
1 cup snap peas
1 cup sliced mushrooms
1 medium carrot, julienned
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
Salt and pepper to taste
1 tablespoon sesame seeds (optional)
Instructions
1. In a large skillet or wok, warm the olive oil over medium-high heat.
2. Stir in the minced garlic and grated ginger, cooking for about 30 seconds until they become fragrant.
3. Place the sliced bell pepper, chopped broccoli, snap peas, mushrooms, and julienned carrots in the pan. Stir-fry for approximately 5–7 minutes, or until the vegetables are tender yet still maintain a satisfying crispness.
4. In a tiny dish, blend the soy sauce, rice vinegar, and sesame oil. Pour this blend over the skillet vegetables.
5. Make sure the sauce is evenly distributed among the vegetables. Cook for 2 more minutes.
6. Add salt and pepper to taste, and if you wish, sprinkle on some sesame seeds to serve as an attractive garnish. Serve it blazing hot.
4. Low Calorie Lentil Soup
I enjoy making a delicious lentil soup that has few calories but is so substantial and satisfying that you could be forgiven for thinking it were a meal.Â
Lentils, of course, but also carrots, which lend a sweet earthiness, and two secret ingredients: cumin and coriander. Cumin is a spice I associate with Spanish rice, so I’m not sure why it works so well here, making the soup complex yet comforting.
Both of these spices are warm and fragrant, and they make few things more irresistible than a pot of bubbling soup.
Ingredients
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 cup dried lentils, rinsed
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/4 teaspoon black pepper
1 can (14.5 ounces) diced tomatoes, with juice
4 cups vegetable broth
2 cups water
Salt to taste
1 tablespoon lemon juice
Fresh parsley, chopped (for garnish)
Instructions
1. In a large pot, warm the olive oil over medium heat. Then add the onion, which you should have chopped beforehand. Let the onion cook in the pot until it’s softened; this should take about 5 minutes. Now add the garlic to the pot and stir. Let the pot contents cook for an additional minute before moving on to the next step.
2. Put the diced carrots and celery into the pot, and let them cook for 5 minutes while you stir them from time to time.
3. Add the lentils and the spices to the pan. Stir them in. Cook for 1-2 minutes until the aroma of the spices fills the air.
4. Add the undrained diced tomatoes, the vegetable broth, and the water. Heat over medium-high heat until it comes to a boil, then reduce heat to low, cover, and allow to simmer for 30-40 minutes, or until the lentils are tender.
5. Add salt to the soup for taste and stir in the lemon juice. Let it simmer for a further 5 minutes.
6. Spoon the soup into bowls, add a garnish of fresh parsley, and serve steaming hot.
5. Low Calorie Cauliflower Rice
Cauliflower rice is a straightforward, low-calorie substitute for traditional rice. It takes only a few components and a little attention to create it in a way that makes one truly enjoy consuming it.
A food processor does the hard work of pulsing the cauliflower florets down to the resemblances of rice grains. After that, it’s a simple matter of sautéing the “rice” with some garlic, salt, and pepper for an almost ethereal dish.
Ingredients
1 medium head of cauliflower, cut into florets
1 tablespoon olive oil or coconut oil
2 cloves garlic, minced
Salt and pepper to taste
Optional: fresh herbs like parsley or cilantro, chopped for garnish#
Instructions
1. Rinse the cauliflower well and dry it completely. Pare it into flowerets.
2. Cauliflower florets should be pulsed in a food processor until they take on the appearance of rice. Do not over-process, or you will end up with something more akin to mashed potatoes than rice.
3. In a large skillet, warm the olive oil or coconut oil over medium heat. Saute the minced garlic in the oil for about 1 minute, or until it becomes aromatic.
4. In the next step, we will add the processed cauliflower rice to our skillet. Of course, we will season it with salt and pepper, as we do with almost everything, to ensure that it has some basic flavor.
5. Cook the cauliflower rice in a skillet for 5-7 minutes, being sure to stir it often, until it’s nice and tender and reached a light golden color.
6. Take it off the heat and if you want, add some fresh herbs as a garnish. Then, serve it warm.
6. Low Calorie Turkey Lettuce Wraps
Sauté garlic, onion, and minced bell pepper with ground turkey, and you have the makings of a mixture enviably robust. Add in some soy sauce and a drizzle of hoisin for sweetness, and you have a dish that could easily be served as is, perhaps over a bed of fresh greens or even cold rice.
However, what could be just a plate of good ground turkey is instead, in my book, a delicious Asian-inspired wrap filling—one that is, as we say in the dietician world, “leafy green forward.”
Ingredients
- 1 lb ground turkey
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon ginger, grated
- Salt and pepper, to taste
- 1 head of butter or iceberg lettuce, leaves separated
- 1/4 cup chopped green onions
- Optional: chopped peanuts or sesame seeds for garnish
Instructions
1. In a large skillet, over medium heat, warm the olive oil. When the oil is hot, add the onion and garlic. Stir until the onion is translucent and the garlic is tender.
2. Place the ground turkey in the skillet. Cook it until it has browned all over so that the cure can do its work. Stir frequently, breaking up the turkey into small bits as you do.
3. Incorporate the diced bell pepper, soy sauce, hoisin sauce, rice vinegar, sesame oil, and finely grated ginger into the turkey mixture. Combine everything thoroughly and allow it to cook for another 5 minutes, or until the bell pepper becomes tender.
4. Remove the skillet from the heat, and season the mixture with salt and pepper to taste.
5. Spoon the turkey mixture onto the center of each lettuce leaf in order to serve.
6. Top with sliced green onions and, if you choose, chopped peanuts or sesame seeds. Take a piece of lettuce and wrap it around the filling, then enjoy!
7. Low Calorie Stuffed Bell Peppers
I relish the opportunity to create a nutritious and delightful meal in the form of stuffed bell peppers. One can use various ground meats for the stuffing, but turkey is my choice for a healthier option.
Combined with cooked quinoa and vibrant diced bell peppers, this is a stuffing that is abundant in nutrients yet still maintains a low-cal comfort food profile. The addition of diced tomatoes and spices like oregano and cumin makes for a flavorful stuffing that the whole family loves.
Ingredients
4 large bell peppers (red, yellow, or green)
1 lb (about 450g) lean ground turkey or chicken
1 cup cooked quinoa
1 small onion, finely chopped
2 cloves garlic, minced
1 cup diced tomatoes (canned or fresh)
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup grated low-fat cheese (optional)
Cooking spray or olive oil for greasing
Instructions
1. Set your oven to 375°F (190°C) to preheat. Next, focus on the bell peppers. You need to cut the tops off and go in and remove all the seeds and membranes. They will be much easier to eat if you take out those slippery little suckers. Grease your baking dish with a little olive oil or cooking spray. Then, place the bell peppers upright in the dish.
2. In a big frying pan over medium heat, brown the ground turkey or chicken until it is no longer pink. Then, add the onion and the garlic, and sauté until the onion is translucent.
3. Mix in the prepared quinoa, tomatoes, the dry spices, and the salt and pepper. Allow the mixture to heat for another 2-3 minutes until everything is nicely melded together.
4. Pack each bell pepper firmly with the turkey or chicken mixture. If you like, you can sprinkle some low-fat cheese on top.
5. Aluminum foil should be used to cover the baking dish. After the oven has been preheated, place the dish in the oven to bake for 25-30 minutes. Set a timer. If you’ve added cheese, this is a good time to optionally bake it until it’s lightly browned. To do this, just remove the baking dish from the oven for a second, take off the cover, and put the dish back.
8. Low Calorie Baked Fish Tacos
In my view, baked fish tacos are a wonderful and nutritious meal. They consist of tender fillets of white fish that are seasoned with chili and cumin, tucked into warm corn tortillas, and topped with refreshing lime-infused Greek yogurt.
Shredded cabbage takes the place of lettuce, keeping the tacos crunchy and the fish front and center.
Ingredients
1 lb white fish fillets (such as tilapia or cod)
1 tablespoon olive oil
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
8 small corn tortillas
1 cup shredded cabbage
1/2 cup diced tomatoes
1/4 cup chopped cilantro
1/4 cup low-fat Greek yogurt
1 tablespoon lime juice
Lime wedges for serving
Instructions
1. Set your oven to 375°F (190°C) to preheat. Take a baking sheet and line it with parchment paper.
2. Put the fish fillets on the baking sheet you prepped. Using olive oil, drizzle over the fillets and then go to town with chili powder, garlic powder, onion powder, cumin, and salt. And by “go to town,” I mean use the spices generously.Â
3. Cook the fish in the oven that has been heated to the right temperature. Let it bake for no less than 12 minutes and no longer than 15 minutes. Knowing when to stop the timer is key.
4. As the fish bakes, place the corn tortillas in a dry skillet over medium heat and warm for about 30 seconds on each side. You want them soft and pliable for the next step.
5. Combine the Greek yogurt and lime juice in a small bowl to create a zesty sauce.
6. Put the tacos together by sharing out the various ingredients. Start with the shredded cabbage and then add the baked fish, which you’ve flaked into big chunks. Next come the diced tomatoes, and then the cilantro. Evenly distribute these four ingredients among the tortillas. Drizzle with the yogurt-lime sauce (or serve on the side if you’re with someone who is anti-yogurt). A couple of lime wedges on the plate make for a nice presentation and give you an opportunity to serve them restaurant-style.
9. Low Calorie Quinoa Salad
What I adore about quinoa is that it offers such a delicate base to build a salad; it allows refreshing ingredients, like cucumber and cherry tomatoes, to shine. I use diced Persian cucumber because its flavor is light and sweet, and I allow my halved cherry tomatoes to take center stage—next to the cucumbers, they are ALL OVER this salad.
And what really makes this salad sing is the combination of very finely diced red onion and a generous handful of chopped parsley.
Ingredients
1 cup quinoa
2 cups water
1/2 teaspoon salt
1 small cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
2 tablespoons lemon juice
2 tablespoons olive oil
Salt and pepper to taste
Instructions
1. Using a fine mesh sieve, wash the quinoa under cold running water to remove any potential bitterness it may have acquired.
2. In a saucepan of medium size, mix together the quinoa, water, and 1/2 teaspoon of salt. Heat the mixture until it reaches a full boil, then lower the temperature to allow for gentle bubbling. Cover the saucepan and allow the quinoa to cook for approximately 15 minutes. When the timer goes off, check to be sure that the quinoa is fully cooked (the water should be gone) and fluff the cooked quinoa with a fork.
3. Take the quinoa off the burner. Cover it and let it sit for 5 minutes. Then, use a fork to fluff it and let it cool down to the temperature of your kitchen.
4. In a large bowl, mix together the ingredients that have already been prepared: the cooled quinoa, the cucumber, the cherry tomatoes, the red onion, parsley, and mint.
5. In a tiny bowl, whisk together the lemon juice, olive oil, salt, and pepper. When this dressing has reached a state of perfect emulsion, pour it over the quinoa salad and toss to combine.
6. Season with extra salt and pepper as necessary. Serve either cold or at room temperature.
10. Low Calorie Egg White Omelette
I consistently eat a breakfast of egg white omelettes because they are super nutritious, protein-packed, and very customizable. If you want to eat a food that is nearly devoid of anything bad for you, bring on the egg whites.
They don’t have any fat, and they are like little vessels of pure protein. To be honest, I don’t make these quite as often as I should, but I am never disappointed when I do.
They’re also super quick to make and can be thrown together in under 10 minutes, if you’re moving at a decent pace.
Ingredients
4 egg whites
1/4 cup spinach, chopped
1/4 cup mushrooms, sliced
1/4 cup tomatoes, diced
Salt and pepper to taste
Non-stick cooking spray
Optional: 1 tablespoon of low-fat cheese
Instructions
1. A non-stick skillet should be coated lightly with cooking spray, then set over a medium flame to heat.
2. Put the egg whites into the frying pan and heat them until they begin to solidify at the outer edges.
3. Evenly distribute the spinach, mushrooms, and tomatoes over half of the omelet.
4. Add salt and pepper to taste. If you are using cheese, sprinkle it over the vegetables.
5. The omelette should be folded in half with care and then cooked for an extra 2-3 minutes if you want the egg whites to be fully cooked and the vegetables to be nice and tender.
6. Place the omelette on a plate and serve it hot.
11. Low Calorie Spinach Smoothie
When I need an instant, healthful energy boost, I reach for a spinach smoothie. Fresh spinach leaves and a frozen banana, along with almond milk, make the base of my smoothie.
This dish offers some serious nourishment while not going overboard on calories. For added protein, creaminess, and a touch of fullness, I mix in some Greek yogurt and a tablespoon of chia seeds.
Ingredients
- 1 cup fresh spinach leaves
- 1/2 medium banana, frozen
- 1/2 cup unsweetened almond milk
- 1/4 cup plain Greek yogurt
- 1 teaspoon chia seeds
- 1/2 teaspoon honey (optional)
- Ice cubes (optional)
Instructions
1. In a blender, combine the spinach, banana, and almond milk.
2. Mix at medium speed until the spinach is well integrated and smooth.
3. Include the Greek yogurt and chia seeds in the blender.
4. Once more, blend on high until the mixture has achieved smooth and creamy status. For a thicker smoothie, add ice cubes and give them a good blending.
5. If you want your smoothie sweeter, give it a taste and add honey to your liking before giving it a quick blend to mix everything together.
12. Low Calorie Chickpea Salad
What I adore about this salad is the way it marries fresh vegetables—cucumber and bell pepper, in this case—with chickpeas. Chickpeas are an excellent source of protein, which makes this salad satisfyingly low in calories but high in nutrition.
I also appreciate the way the salad is dressed simply with lemon juice. Lemon juice brings out the flavor of the vegetables and the chickpeas without covering them up with a heavy dressing.
And cumin is a wonderful addition, giving the salad a taste that’s not quite like any other chickpea salad I’ve had.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- Salt and pepper, to taste
Instructions
1. In a mixing bowl, blend together the chickpeas, cucumber, red bell pepper, red onion, cherry tomatoes, and parsley.
2. In a tiny mixing bowl, whisk the olive oil, lemon juice, and ground cumin together.
3. Pour the dressing over the salad ingredients in the large bowl.
4. Gently mix the salad so that the dressing coats all the ingredients.
5. Add salt and pepper to taste, then serve right away or refrigerate for up to an hour to allow the flavors to meld and intensify.
13. Low Calorie Gazpacho
This chilled soup is stuffed with vegetables, including succulent tomatoes and crunchy cucumbers, making it the ideal dish for hot summer days. I usually begin with a purée of red and green bell peppers, some garlic for a hint of backbone, and a splish-splash of red wine vinegar to tie it all together.
Take all of that for what it’s worth. You can start anywhere.
Just know that when the blender’s whirling, you’re moments away from the light and refreshing experience that is gazpacho.
Ingredients
4 large ripe tomatoes, cored and chopped
1 small cucumber, peeled and chopped
1 small red bell pepper, seeded and chopped
1 small green bell pepper, seeded and chopped
1 small red onion, chopped
2 cloves garlic, minced
2 cups tomato juice
2 tablespoons red wine vinegar
2 tablespoons olive oil
Salt and freshly ground black pepper to taste
Fresh basil leaves for garnish (optional)
Instructions
1. In a blender or food processor, mix the tomatoes, cucumber, red and green bell peppers, red onion, and garlic. Blend until smooth.
2. Incorporate the tomato juice, red wine vinegar, and olive oil into the blended vegetable mixture. Blend again until all the ingredients are thoroughly mixed.
3. Add salt and freshly ground black pepper to taste in the gazpacho. Is the seasoning just right, or does it need adjustment?
4. Pour the gazpacho into a sizable bowl or pitcher. Cover it. Put it in the refrigerator to chill and to let the flavors blend. Do this for at least 1-2 hours.
5. Prior to serving, give the gazpacho a good stir. Use a ladle to dispense into individual bowls. If you fancy, float a fresh basil leaf atop each serving. Dig in.
14. Low Calorie Cauliflower Crust Pizza
I love to create a delicious pizza that doesn’t weigh you down. Actually, it has a pretty low calorie count and is gluten-free, to boot!
The crust is made from cauliflower, Parmesan cheese, and an egg, and is baked until golden and set. The toppings are standard—tomato sauce, mozzarella cheese, and a couple of different vegetables for good measure.
Ingredients
1 medium head of cauliflower, chopped into florets
1/4 cup grated Parmesan cheese
1/4 cup shredded mozzarella cheese
1 large egg
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/2 cup tomato sauce (for topping)
1/2 cup shredded mozzarella cheese (for topping)
Various toppings of choice (e.g., sliced vegetables, lean proteins)
Instructions
1. Set your oven to 425°F (220°C) to warm up, and ready a baking sheet with parchment paper.
2. Cauliflower should be pulsed in a food processor to achieve a consistency similar to that of rice. The “rice” should then be steamed for 4-5 minutes until cooked and cooled slightly before being used in dishes.
3. Move the cooked cauliflower rice into a fresh kitchen towel. Squeeze the towel and its contents to extract as much moisture as feasible.
4. In a blending bowl, combine the desiccated cauliflower with Parmigiano-Reggiano, mozzarella, and other fixings that would make a typical pizza or flatbread. When you have a mixture that you can form into a ball, then you’ve got faux dough.
5. Distribute the cauliflower dough over the prepared baking sheet, forming it into a pizza crust that is roughly 1/4 inch thick.
6. In a preheated oven at 450°F, the crust should bake for 12-15 minutes until it turns a nice golden brown. When you remove it from the oven, you can add the tomato sauce, freshly grated mozzarella, and any other desired toppings. Fifty minutes to one hour later (just kidding), you’ve got a pizza.
15. Low Calorie Broccoli and Cheddar Frittata
My low-calorie frittata, made with fresh broccoli, eggs, and sharp cheddar, is a nutritious and satisfying dish. I love how easy it is to prepare with simple ingredients like onion and garlic.
It makes a perfect wholesome breakfast or light lunch and is packed with protein and flavor.
Ingredients
1 cup broccoli florets, chopped
6 large eggs
1/4 cup milk (or milk substitute)
1/2 cup shredded cheddar cheese
Salt and pepper to taste
1 tablespoon olive oil
1 small onion, diced
1 clove garlic, minced
Instructions
1. Set the oven to a temperature of 375 degrees Fahrenheit.
2. In a skillet that can withstand medium oven heat, warm the olive oil over medium heat. Toss in the chopped onion and let it relax and become tender for about 3-4 minutes. Add the diced garlic and let it join the party for a minute.
3. Add the chopped broccoli florets to the frying pan and cook for 5 to 6 minutes, until they reach the tender-crisp state.
4. In a big bowl, combine the eggs, milk, salt, and pepper, and whisk well to combine. Stir in the grated sharp cheddar.
5. Pour the egg mixture over the broccoli and onions in the skillet, distributing the mixture evenly.
6. Move the pan into the hot oven, and allow the frittata to bake for 15 to 20 minutes, or until it achieves two crucial qualities: a set center, and a lightly golden top. When those are attained, we can consider the frittata done and cooling.
16. Low Calorie Black Bean Soup
Black beans, colorful vegetables, and spices are the magic trio that makes my black bean soup not only tempting but also wholesome. Simmering the beans, for instance, in low-sodium vegetable broth develops flavors in a way that water cooking cannot.
After the beans have cooked for 1 hour, I add them, plus their broth, to a soup pot with the colorful veggies and the unground spices. The soup simmers for a short time, just until the vegetables are tender.
The result? A pot of vibrant black bean soup waiting to be dished out.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 2 (15-ounce) cans black beans, drained and rinsed
- 4 cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper, to taste
- Juice of 1 lime
- Fresh cilantro, chopped (for garnish)
Instructions
1. In a large pot, at medium heat, warm the olive oil. Then, combine it with the chopped onion, minced garlic, diced carrot, and diced celery. Sauté these aromatics for about 5 minutes, or until they have reached the perfect level of softness and translucence required for a good base.
2. In the following text, the structure has been changed, and some words have been replaced with their synonyms or appropriate alternatives. The content and the meaning remain the same. In a large pot, combine the black beans, vegetable broth, and spices—cumin, chili powder, salt, and pepper. Stir to integrate and unify the ingredients, and then focus on the next step.
3. Let the amalgam simmer and stew for around 20 to 25 minutes, letting the flavors come together and become one.Â
4. You can achieve the consistency you want in the soup using an immersion blender. If you don’t have one of those, you can use any kind of blender (or even food processor) on part of the soup, then mix it back into the pot.
5. Incorporate the lime juice into the soup, and correct the seasoning if you think there’s any need to do so. The soup is best served hot, with fresh cilantro as the garnish.
17. Low Calorie Greek Yogurt Parfait
I love blending fresh, juicy berries with low-fat Greek yogurt and a handful of low-calorie granola for a satisfying parfait. You can sweeten it with honey, if you wish, or pure maple syrup.
Either way, this dessert course (or breakfast, or snack) takes a creative—and deliciously creamy—detour from the smoothie.
Ingredients
Greek yogurt (low-fat or fat-free)
1 cup
Fresh berries (such as strawberries, blueberries, or raspberries)
1/2 cup
Granola (low-calorie)
1/4 cup
Honey or maple syrup
1 teaspoon (optional)
Vanilla extract
1/2 teaspoon#
Instructions
1. Start by taking the fresh berries of your choice. Wash them thoroughly and make sure they are clean. Once you have done that, dry the berries with a paper towel.
2. Take a bowl and combine the Greek yogurt and the vanilla extract until they’re mixed well together. If you like, you can add honey or maple syrup for additional sweetness. Either way, you’re going to want to mix the sauce thoroughly so that all the ingredients are well blended.
3. Begin by placing a layer of granola in the bottom of the glass or bowl used for serving.
4. Take some of the Greek yogurt mixture and dollop it over the granola, spreading it out as evenly as possible.
5. Place a fresh layer of berries on top of the yogurt layer.
18. Low Calorie Veggie Burger
I enjoy cooking nourishing meals that are both healthy and fulfilling. This low-calorie veggie burger is absolutely packed with wholesome ingredients, like grated carrots, mashed sweet potatoes, and black beans.
The rolled oats and walnuts that I included in the recipe bring a great texture to the finished product, which is an excellent option if you’re looking for something veggie-based and not too heavy.
Ingredients
1 cup grated carrots
1 cup cooked and mashed sweet potato
1 cup canned black beans, drained and rinsed
1/2 cup rolled oats
1/4 cup chopped walnuts
2 tablespoons chopped fresh parsley
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and pepper to taste
1 tablespoon olive oil (for cooking)
Instructions
1. In a big mixing bowl, mix together the grated carrots, mashed sweet potato, and black beans. Mash it all together until it’s well mixed, but leave some bits for texture.
2. Incorporate the oats, walnuts, parsley, cumin, garlic powder, onion powder, salt, and pepper into the mixture. Combine until the ingredients are evenly distributed and mixed throughout.
3. Shape the blended mixture into four patties of equal size, ensuring they are formed firmly enough to hold their shape when cooked.
4. In a non-stick skillet, pour in the olive oil and heat to medium. Place the patties in the skillet, allowing them to cook undisturbed for about 4-5 minutes. Flip the patties over and cook for an additional 4-5 minutes. The burgers are done when they are warmed through and golden brown.
5. You can serve the veggie burgers on whole-grain buns of your choosing and enjoy the low-calorie toppings of your preference, be they lettuce, tomato, onion, or mustard.
19. Low Calorie Spaghetti Squash with Marinara
I relish low-calorie, healthy meals that taste great and are good for my body. This spaghetti squash with a rich, satisfying marinara sauce certainly qualifies.
Roasting the spaghetti squash is a no-fuss affair that relies on your oven’s timer to do most of the work. While the squash roasts, you can pop open a jar of marinara sauce and heat it up on the stovetop.
If you’re feeling extra kitchen-savvy, you can also make your own marinara sauce. Either way, you’ll have a filling and delightful main course meal in not much more time than if you worked with pasta.
Ingredients
1 medium spaghetti squash
1 tablespoon olive oil
Salt, to taste
Black pepper, to taste
2 cups marinara sauce (store-bought or homemade)
2 tablespoons grated Parmesan cheese
Fresh basil leaves, for garnish (optional)
Instructions
1. Your oven should be set to 400°F (200°C) in advance. A baking sheet should be prepared with parchment paper.
2. Slice the spaghetti squash in half from top to bottom. Remove the seeds and throw them away. Then, drizzle the insides with olive oil, and season with salt and black pepper.
3. Put the prepared halved squash cut side down on a baking sheet. Roast in the oven for about 40-50 minutes, or until tender and easily pierced with a fork.
4. As the squash roasts, warm the marinara sauce in a medium saucepan over medium heat until it is thoroughly heated.
5. After cooking the squash, take a fork and scrape the insides into strands that resemble spaghetti. Split the resulting strands between serving dishes.
6. Marinara sauce is the perfect topping for spaghetti squash. To serve, scoop the squash into a bowl, top with the sauce, and heap on some finely grated Parmesan cheese (or another cheese of your choosing). Finish with fresh basil, if you have it, then dig in!
20. Low Calorie Shrimp and Avocado Salad
I appreciate a crisp salad, one that is marvelous and healthy. It could be nearly perfect with just shrimp and avocado as the main ingredients—and they are—that pair splendidly.
But I couldn’t leave it at that. I brought together a marvelous combination of flavors that is united by a zesty dressing.
You could hardly believe how much flavor is packed into this light, refreshing dish.
Ingredients
- 1 pound large shrimp, peeled and deveined
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 large avocado, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 cups mixed greens
- Juice of 1 lime
- 1 tablespoon fresh cilantro, chopped
- 1 clove garlic, minced
- Optional: 1 teaspoon jalapeño, finely chopped
Instructions
1. Sear the shrimps on one side in a frying pan for 2 minutes (or more if your shrimp are large) allows the shrimp to develop a flavor and texture that’ll make you swear off boiling forever, then flip and do the same the other side.
2. Take a big salad bowl and put into it the diced avocado, halved cherry tomatoes, minced red onion, and mixed salad greens.
3. In a tiny bowl, whisk together the lime, minced garlic, and cilantro with enough force that they become unified. If you’re feeling particularly vigorous, you can do it with a fork. Add a minced jalapeño, if you desire a little heat, and mix until incorporated.
4. Combine the prepared shrimp (once cooled) with the remaining components of the salad in the bowl.
5. Lightly coat the salad with the lime dressing and toss gently to combine.
6. Enjoy a light, healthy salad that won’t ruin your waistline! Serve this salad alongside any meal, as it will only add flavor and nutrition.
