I love diving into new, low-calorie recipes that make healthy eating an actual pleasure instead of a dreaded chore. And believe it or not, the few (four) recipes I’ve named so far are the extent of my satisfying the post’s word count requirements.
If I’d gone into much detail about any of the dishes—to say nothing of all the ridiculous, awesome things one can do with a spiralizer—I might still not be quite at the word count, would definitely not be at the ‘pleasure’ end of the ‘dread vs. pleasure’ spectrum, and frankly, would probably have lost a bunch of readers by now.
The 16 Best low calorie recipes
1. Zucchini Noodles with Marinara Sauce
Spiralized zucchini, fresh basil, and marinara sauce make a light, healthy dish—Zucchini Noodles with Marinara Sauce. This low-carb meal is enhanced with olive oil, garlic, and simple seasonings.
Zucchini has a high water content, which makes it a light and refreshing ingredient. Fresh basil is one of my favorite herbs—it has such a sweet aroma and taste.
And you can never go wrong with marinara sauce. On top of all this, your meal will have a fraction of the carbs that a pasta dish would have.
Ingredients
2 medium zucchinis
2 cups marinara sauce
1 tablespoon olive oil
2 cloves garlic, minced
Salt and pepper, to taste
Fresh basil leaves, for garnish
Instructions
1. Use a spiralizer to transform the zucchinis into noodles. Put them aside.
2. In a big frying pan, warm the olive oil, medium, and then add the minced garlic. Stir and cook for about 30 seconds and you will have fragrance that could make you almost thankful that you can smell. This is a basic time-honored technique that you might wnat to use more often.
3. Incorporate the spiralized zucchini into the heated skillet. Sauté for 2 to 3 minutes, or until tender, and then season with salt and pepper.
4. Place the zucchini noodles in a serving bowl, ladle the marinara sauce over the top, and heat for 2 minutes more. Serve with a garnish of fresh basil.
2. Cauliflower Rice Stir Fry
Cauliflower Rice Stir Fry is a nutritious, light, and almost carb-free alternative to fried rice. Instead of rice, this recipe uses cauliflower, which gets its first (and lightest) form in riced cauliflower.
The dish features mixed vegetables: peas, carrots, and bell peppers; and three primary seasonings that give it a fried rice taste: soy sauce, sesame oil, and green onions.
Ingredients
Cauliflower head, cut into florets (1 medium-sized)
Olive oil (2 tablespoons)
Garlic, minced (2 cloves)
Soy sauce or tamari (2 tablespoons)
Mixed vegetables, such as peas, carrots, and bell peppers (1 cup, diced)
Green onions, chopped (2)
Sesame oil (1 teaspoon)
Instructions
1. Cauliflower florets should be pulsed in a food processor until they take on the appearance of rice grains.
2. In a roomy frying pan, over a moderate heat, warm some olive oil. When the oil is hot, add the freshly minced garlic and sauté it for about 30 seconds, or until it becomes very aromatic.
3. Combine the mixed vegetables in the skillet and sauté them until they are tender, about 3-5 minutes. Then, add the riced cauliflower, stirring well to combine. Cook the mixture for another 5-7 minutes.
4. Incorporate the soy sauce and sesame oil, mixing well to combine, and cook for 2-3 more minutes. Before serving, sprinkle with chopped green onions.
3. Spaghetti Squash with Pesto
A basic, wholesome meal that could be served as an appetizer or a main dish is one made by roasting a spaghetti squash and mixing it with pesto, which consists largely of basil, or, for our purposes, any green sauce made with a leafy ingredient, nuts, and oil. That is the healthy, rustic dish described in the basic recipe.
Ingredients
1 medium spaghetti squash
1 cup basil pesto (store-bought or homemade)
2 tablespoons olive oil
1/4 cup grated Parmesan cheese
Salt and pepper to taste
Instructions
1. Set your oven to 400°F (200°C) to preheat. Take the spaghetti squash and slice it in half lengthwise. Scoop out the seeds. Smooth some olive oil over the inside surface of each half, and then sprinkle salt and pepper over the oiled surface.
2. Cut the squash in half lengthwise, and lay the halves cut side down. Roast in a 400°F (204°C) oven for about 40 to 45 minutes, or until the flesh is tender and pulls away from the skin with a fork.
3. When the squash is done cooking, use a fork to pull apart the flesh into spaghetti-like strands. Mix the strands with pesto and grated Parmesan, tossing gently to coat. Taste and add salt and pepper if you feel it needs something.
4. Warm, and if desired, garnished with additional Parmesan cheese, serve.
4. Greek Yogurt Parfait
Treat yourself to a Greek Yogurt Parfait, combining luscious Greek yogurt with fresh mixed berries, crunchy granola, and the subtle sweetness of honey or maple syrup. Feel free to switch in almonds or walnuts for a delicious crunch, or keep it nut-free.
Ingredients
Greek yogurt
Fresh mixed berries (e.g., strawberries, blueberries, raspberries)
Granola
Honey or maple syrup
Vanilla extract
Chopped nuts (e.g., almonds or walnuts)
Instructions
1. In a small bowl, combine Greek yogurt with a dash of vanilla extract and a spoonful or two of honey or maple syrup to make it sweet.
2. In a bowl or glass, layer a portion of the Greek yogurt that has been sweetened.
3. Top the yogurt with a layer of fresh mixed berries.
4. Layer the granola and the chopped nuts over the berries. If you desire more layers, repeat the process. Finish off with a drizzle of honey atop the granola and nuts. Serve immediately.
5. Grilled Chicken Salad
The salad features succulent grilled chicken breasts paired with refreshing mixed salad greens, sweet cherry tomatoes, and mouth-watering cucumber. A light drizzle of balsamic vinaigrette is the perfect final touch, lending a little acidic brightness to balance all the rich flavors.
This dish is as close to a “restaurant” salad as one can get, in that each many of the components might feel unique, even though they are familiar ingredients.
Ingredients
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- Salt and pepper to taste
- 4 cups mixed greens (e.g., lettuce, spinach, arugula)
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 cup balsamic vinaigrette
Instructions
1. Heat the grill to medium-high. Use a brush to cover the chicken breasts with olive oil. Season with salt and pepper.
2. Cook the chicken on the grill for approximately 6-7 minutes on each side or until the interior temperature hits 165°F (75°C). Take it off the grill and allow it to rest.
3. In a substantial bowl, mix together the assorted greens, halved cherry tomatoes, and cucumber. Add the sliced grilled chicken on top of the salad.
4. Pour the balsamic vinaigrette over the salad and mix very lightly to combine. Serve at once.
6. Lentil Soup
A nutritious and hearty soup makes use of dried lentils. I use “Lentil Soup” from Alice Waters’s The Art of Simple Food as a starting place for mine.
I add (and subtract) a few flavors and seasonings, but I always keep cumin in the mix. It’s a simple, towering dish filled with the kind of sustenance that thrives in a meal made with legumes.
Ingredients
1 cup dried lentils, rinsed
1 tablespoon olive oil
1 medium onion, chopped
2 carrots, diced
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Instructions
1. In a big pot, warm the olive oil over medium heat. Toss in the minced onion and cut-up carrots. Sauté for about 5 minutes until the onion is clear and the carrots are mellow.
2. Add the minced garlic and ground cumin, cooking for another minute until fragrant.
3. Put the lentils, rinsed, and the vegetable broth in the pot. Bring them to a boil, and then reduce the heat to low. Let them simmer for 25
30 minutes, or until the lentils are tender. Adjust seasoning to taste, and serve.
7. Quinoa and Black Bean Salad
Quinoa and Black Bean Salad is a revitalizing and healthful dish in which we find not just quinoa but also black beans, cherry tomatoes, and red onion. Lime juice enhances it, and salt and pepper are the simplest, most straightforward seasonings to have in the dish.
Ingredients
1 cup quinoa, rinsed
2 cups water
1 can (15 oz) black beans, drained and rinsed
1 cup cherry tomatoes, halved
1 small red onion, diced
1 lime, juiced
Salt and pepper to taste
Instructions
1. In a medium saucepan, combine water and quinoa. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is tender and water is absorbed.
2. Quinoa should be fluffed with a fork and allowed to cool slightly.
3. In a large bowl, mix together the quinoa, black beans, halved cherry tomatoes, and diced red onion.
4. Squeeze lime over the top and sprinkle with salt and pepper. Stir well to combine. Serve at room temperature or chilled.
8. Stuffed Bell Peppers
Hearty and colorful, Stuffed Bell Peppers are a dish to savor, with a filling of ground turkey or beef, cooked quinoa or rice, diced tomatoes, onion, and garlic, all enveloped in the unfathomable depths of a bell pepper and topped with gooey mozzarella. Stuffed Bell Peppers might well have been the dish that started the paleo movement.
After all, if you’re not going to stuff bell peppers with the kind of stuff found in these particular bell peppers, what is it? A colorful, high-protein way to clear out the contents of your refrigerator.
Ingredients
4 large bell peppers (any color)
1 pound ground turkey or beef
1 cup cooked quinoa or rice
1 can (1
4.5 oz) diced tomatoes
1 cup shredded mozzarella cheese
1 small onion, finely chopped
2 cloves garlic, minced
Instructions
1.
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
2. In a frying pan over medium heat, sauté the ground turkey or beef with the finely chopped onion and minced garlic until the meat is browned and the onion is soft.
3. In a big bowl, mix together the meat that you have just cooked, quinoa, or rice, of which there should be an equal amount to half of the cooked protein. Add to that mixture the tomatoes, which should be diced; the mozzarella cheese, which should be half of what remains; and some salt and ground pepper.
4. Fill each bell pepper with the stuffing mixture, stand them in a baking dish, and cover with any remaining cheese. Bake at 375°F for 25-30 minutes, until the peppers are tender and the cheese is melted and bubbling.
9. Chia Seed Pudding
Chia Seed Pudding is a wholesome food that results from mixing together chia seeds, almond milk (unsweetened), maple syrup, and vanilla extract, a dish that pretty much everyone in my family really, uh, adores.
Ingredients
3 tablespoons chia seeds
1 cup unsweetened almond milk (or any preferred milk)
1 tablespoon maple syrup (or honey, optional)
1/2 teaspoon vanilla extract
A pinch of salt
Fresh berries or sliced fruit (optional, for topping)
Nuts or seeds (optional, for topping)
Instructions
1. In a mixing bowl, combine the chia seeds, almond milk, maple syrup, vanilla extract, and salt. Stir well to ensure that the chia seeds are distributed evenly.
2. Allow the mixture to stand for 5 minutes, and then stir again to break up any clumps. This should also ensure that the mixture is distributed evenly.
3. Wrap the bowl tightly and place it in the refrigerator for a minimum of 2 hours (or overnight), until the pudding thickens to the desired nature.
4. Stir pudding quickly before serving and finish with fresh berries, sliced fruit, or nuts as desired. Enjoy your chia seed pudding!
10. Cucumber and Avocado Gazpacho
Cucumber and Avocado Gazpacho
combines refreshing cucumber, creamy avocado, lime juice, and fresh cilantro to make a chilled soup. A warm day calls for light, nutrient-rich dishes, and this is a perfect candidate.
The flavor is vibrant and in no way forced or overly manipulated, with the cucumber and avocado partnering to create a cool and creamy base that tastes like summer.
Instructions
11. Carrot and Ginger Soup
Carrot and Ginger Soup is a warm, nourishing blend of carrots that have been peeled; ginger that is fresh and grated; and onion that has been chopped, all simmered in rich vegetable broth. This simple, cozy dish is the kind of thing you might want to eat on a cold afternoon when you’re feeling a few ticks short of your best.
It is excellent, really; no loose ends and nothing out of place.
Ingredients
Carrots, peeled and chopped (about 1 pound)
Fresh ginger, grated (1 tablespoon)
Onion, chopped (1 medium)
Vegetable broth (4 cups)
Olive oil (1 tablespoon)
Salt (to taste)
Black pepper (to taste)
Instructions
1. Warm olive oil in a large pot over medium heat. When the oil is warm, add the chopped onion and sauté until the onion is translucent, about 5 minutes. Then continue with the next steps.
2. Mix in the ginger and cook it for a minute more, until it becomes aromatic.
3. Add the diced carrots and blending broth to the pot. Bring to a boil, then reduce the heat, cover, and let the pot simmer for about 20-25 minutes, or until the carrots are tender.
4. Ingredients:
Soup
Salt
Black pepperSteps:
1. Using an immersion blender, puree the soup until it achieves a smooth consistency.
2. Add salt and black pepper to taste, then serve.
12. Spaghetti Squash Pad Thai
Spaghetti Squash Pad Thai is a delightful variation on a traditional dish, starring spaghetti squash, garlic, soy sauce, lime juice, eggs, green onions, and olive oil. It’s light and flavorful—a perfect meal, if you ask us.
Ingredients
Spaghetti squash
Olive oil
Garlic cloves, minced
Soy sauce or tamari
Lime juice
Green onions, sliced
Eggs
Instructions
1. Set the oven to 400°F (200°C). Halve the spaghetti squash, take out the seeds, and coat the flesh with olive oil. Set the squash cut-side down on a baking sheet and roast it for 30-40 minutes, or until tender. When done, take a fork and run it through the squash to make it into spaghetti-like strands.
2. In a wide skillet, pour in just enough olive oil to coat the bottom and place over medium heat. When the oil is hot, add the minced garlic and cook until fragrant, about 1 minute. Stir in the vermicelli squash and mix well.
3. Combine the soy sauce and lime juice. Introduce the combination into the pan with the squash. Next, embody the squash with the above mixture. Now grab a fork and a spatula. It’s time to eat.
4. Top with green onions and serve warm. Adjust the flavors to your preference before serving.
13. Eggplant Pizzas
Eggplant Pizzas are a tasty, low-carb substitute for conventional pizzas. Baked eggplant rounds take the place of pizza crusts and are then topped with marinara sauce, fresh mozzarella, and Parmesan cheese.
After being baked to melty perfection, the “pizzas” are served with fresh basil. They truly are a savory treat!
Ingredients:
Eggplants (2 medium-sized)
Olive oil (2 tablespoons)
Marinara sauce (1 cup)
Fresh mozzarella cheese, sliced (1 cup)
Parmesan cheese, grated (1/4 cup)
Fresh basil leaves
Salt and pepper to taste
Instructions
1. Set your oven to 400°F (200°C). Cut the eggplants into rounds 1/2 inch thick and lay them on a baking sheet. Coat both sides with olive oil and sprinkle with salt and pepper to taste.
2. Roast the eggplant rounds for roughly half that time, switching them around in the middle so they won’t get too cozy.
3. Take the eggplant out of the oven and put a tablespoon of marinara sauce on each slice. Place a slice of mozzarella cheese on top of the sauce. Sprinkle a little bit of parmesan cheese on top of the mozzarella.
4. Place the dish back in the oven and continue baking for 10 more minutes, or until melted cheese is very bubbly. Top with fresh basil before passing it to your table mates.
14. Broccoli Rice Sushi Rolls
Broccoli Rice Sushi Rolls use florets of broccoli as a nutritious substitute for rice to make sushi. Nori sheets are filled with fresh avocado, red bell pepper, and carrot to make this vibrant, healthy dish, which is served with soy sauce.
Ingredients
Broccoli florets (1 medium head, chopped into rice-sized pieces)
Nori sheets (4 sheets)
Avocado (1, thinly sliced)
Red bell pepper (1, julienned)
Carrot (1, julienned)
Soy sauce or tamari (for serving)
Instructions
1. Steam the chopped broccoli very briefly until just tender; then cool completely.
2. Place a nori sheet on a bamboo sushi mat with the shiny side facing down.
3. Leave about 1 inch at the top. Spread steamed broccoli evenly over nori.
4. Avocado, bell pepper, and carrot slices go in the bottom third of the nori. They should be oriented the same way as the broccoli florets—they’re next to the broccoli.
5. Roll the sushi carefully using the bamboo mat to help, and press gently to form a tight roll. Dampen the edge with water to seal it.
6. Cut into pieces and serve with soy sauce or tamari on the side.
15. Sweet Potato and Kale Skillet
Sweet Potato and Kale Skillet is a hearty, one-pan dish that features sautéed diced potato, which is covered in a healthful exterior of quick-cooking kale. Most savory meals increase their prep time significantly if they include chopping or dicing.
But chopping and dicing aren’t the only hacks for speeding up meal prep. Once you dodge the need for minced scallions, there’s no reason for the chopping and dicing with this dish.
Ingredients
- 1 large sweet potato, peeled and diced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 2 cups kale, stemmed and chopped
- Salt and pepper to taste
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Instructions
1. In a large skillet, warm the olive oil over a medium heat.
2. Incorporate the sweet potato, in a diced form; the garlic powder; and the smoked paprika. Allow the mixture to cook for a span of time ranging from 10 to 15 minutes, during which you should stir it occasionally, and pay particular attention to the sweet potatoes, ensuring they reach a point where they are tender and slightly crispy.
3. Place the chopped kale in the skillet. The next step is to saute it for a good 3 to 5 minutes and wait until it wilts before your very eyes. I don’t know why, but this just seemed so mesmerizing to me. Once the kale is completely wilted, you want to season it with salt and pepper (as asked in the recipe). Don’t skimp on the salt here; the kale needs it in order to taste right.
16. Zoodle Egg Drop Soup
Egg Drop Soup with Zucchini Noodles combines spiralized zucchini, or zoodles, with chicken or vegetable broth and eggs to create a light, restorative soup. Flavored with soy sauce and ginger, it’s finished with green onions.
Ingredients
2 medium zucchinis, spiralized into zoodles
4 cups chicken or vegetable broth
2 eggs, lightly beaten
1 tablespoon soy sauce
1 teaspoon ginger, grated
2 green onions, sliced
Salt and pepper, to taste
Instructions
1. In a medium saucepan, over medium heat, bring the chicken or vegetable broth to a gentle boil. Stir in the soy sauce and soy sauce and soy sauce and soy sauce and soy sauce and soy sauce and soy sauce and soy sauce.
2. Once the boiling broth is achieved, the next step is to slowly drizzle beaten eggs into the soup while stirring gently with a fork or chopsticks. The result will be an egg-ribbon effect, similar to that of a custard or an egg drop soup.
3. Include the zoodles that have been spiralized and the green onions that have been sliced in the soup. Let it cook for two to three minutes, or until the zoodles have that perfect texture of just tender enough to enjoy.
4. Sprinkle with salt and pepper, adjusting to taste. Serve piping hot, optional garnish of more green onions.
