10 Healthy Dinner Recipes Under 500 Calories

Grilled Lemon Herb Chicken with Asparagus is a delightful blend of flavors that offers a satisfying, low-calorie meal. Rich in lean protein and essential nutrients, this dish is perfect for those seeking to maintain a healthy lifestyle while enjoying a delicious dinner.

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 1 bunch of asparagus (about 1 pound), trimmed
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 lemon, sliced for serving

1. Preheat your grill to medium-high heat, around 400°F. While the grill heats, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper in a small bowl.
2. Brush the chicken breasts and asparagus with the prepared marinade, ensuring even coverage. Allow them to marinate for at least 10 minutes to soak up the flavors.
3. Place the chicken on the grill, cooking for about 6-7 minutes on each side, or until the internal temperature reaches 165°F. Simultaneously, grill the asparagus for 3-4 minutes, turning occasionally until tender.
4. Remove the chicken and asparagus from the grill and let rest for a few minutes before serving. Garnish with lemon slices and serve immediately for best flavor.

This recipe provides an excellent source of protein and fiber, with each serving containing approximately 400 calories. The combination of chicken and asparagus delivers a hearty dose of vitamins and minerals, supporting overall wellness.

For a refreshing twist, consider adding a sprinkle of parmesan cheese or a dash of red pepper flakes before serving. Pair this dish with a side of brown rice or a leafy green salad to round out your meal without exceeding your calorie goals.

For those seeking a delicious and nutritious meal, these Quinoa and Black Bean Stuffed Peppers are a perfect choice. Packed with plant-based protein and fiber, this dish supports digestive health and keeps you feeling full longer.

• 4 large bell peppers, halved and seeded
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 cup diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1/4 cup chopped fresh cilantro
• 1 lime, cut into wedges
• 1/2 cup shredded cheese (optional)

1. Preheat your oven to 375°F (190°C) and prepare a baking dish by lightly greasing it.
2. In a medium saucepan, bring the vegetable broth to a boil, add quinoa, cover, and reduce heat to low. Cook for 15 minutes or until the liquid is absorbed and quinoa is fluffy.
3. In a large bowl, combine cooked quinoa, black beans, corn, tomatoes, cumin, chili powder, salt, and pepper, mixing well.
4. Spoon the quinoa mixture evenly into the halved peppers, pressing down gently to fill them.
5. Place the stuffed peppers in the prepared baking dish, cover with foil, and bake for 30 minutes.
6. Remove foil, sprinkle cheese on top if using, and bake for an additional 10 minutes or until the peppers are tender and cheese is melted.
7. Garnish with fresh cilantro and serve with lime wedges for an extra burst of flavor.

This meal is not only under 500 calories per serving but also provides a hearty dose of fiber, protein, and essential vitamins. The combination of quinoa and black beans delivers a complete protein, making it a smart choice for vegetarians and anyone looking to increase their plant-based intake.

Serve these flavorful peppers alongside a fresh green salad or a side of avocado for a balanced meal. For a twist, try adding diced jalapeños for a spicy kick, or swap the cheese for a dairy-free alternative to keep it vegan.

Embark on a culinary journey with Zucchini Noodles with Cherry Tomato Basil Sauce, a delightful low-carb Italian dish. This meal is not only bursting with flavor but also packed with nutrients, making it an excellent choice for a health-conscious dinner under 500 calories.

• 2 medium zucchinis, spiraled into noodles
• 2 cups cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1/4 cup fresh basil leaves, chopped
• Salt and pepper to taste
• Optional: Grated Parmesan cheese for garnish

1. Begin by heating olive oil in a large skillet over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
2. Add the cherry tomatoes to the skillet and cook for 5-7 minutes until they start to break down and release their juices.
3. Stir in the chopped basil, and season the sauce with salt and pepper to taste. Allow the flavors to meld together for another 2 minutes.
4. In a separate pan, lightly sauté the zucchini noodles for 2-3 minutes until they are just tender. Be careful not to overcook them to maintain a slight crunch.
5. Combine the zucchini noodles and tomato basil sauce in the skillet, tossing them gently to coat the noodles evenly.
6. Serve immediately, garnished with freshly grated Parmesan cheese if desired.

This dish is a powerhouse of nutrition, with zucchini being low in calories and high in fiber. Cherry tomatoes add a dose of antioxidants, while the fresh basil enhances the dish with its anti-inflammatory properties.

For a heartier meal, try adding grilled chicken or shrimp for additional protein. Alternatively, you can sprinkle some toasted pine nuts on top for a nutty crunch that pairs beautifully with the flavors of the sauce.

Baked Cod with Mediterranean Salsa is a delightful dish that combines heart-healthy ingredients with vibrant flavors. Rich in omega-3 fatty acids, this meal supports cardiovascular health while being under 500 calories per serving.

• 4 cod fillets (about 6 oz each)
• 2 tablespoons olive oil
• 1 lemon, juiced
• Salt and black pepper, to taste
• 1 cup diced tomatoes
• 1/2 cup chopped cucumber
• 1/4 cup red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 1 tablespoon capers, drained
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper flakes (optional)

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Place the cod fillets on the prepared baking sheet. Drizzle with olive oil and lemon juice, then season with salt and black pepper.
3. Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
4. Meanwhile, in a medium bowl, combine diced tomatoes, cucumber, red onion, parsley, capers, red wine vinegar, oregano, and crushed red pepper flakes.
5. Mix the salsa ingredients thoroughly and adjust seasoning if needed.
6. Once the cod is cooked, top each fillet with a generous spoonful of the Mediterranean salsa before serving.

This meal is not only delicious but also offers impressive nutritional benefits. Each serving provides approximately 350 calories, 35 grams of protein, and a significant dose of omega-3s, promoting heart and brain health.

Consider serving this dish alongside a simple side of quinoa or a fresh green salad for added nutrients. For a twist, try adding olives or feta cheese to the salsa for an extra layer of Mediterranean flair.

Cauliflower and Chickpea Curry is a delightful plant-based dish that combines rich flavors with nourishing ingredients. It’s an excellent choice for those seeking a healthy meal that’s both satisfying and under 500 calories.

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 can (400g) diced tomatoes
• 1 can (400g) chickpeas, drained and rinsed
• 1 medium cauliflower, cut into florets
• 1 cup vegetable broth
• Salt and black pepper to taste
• 1/4 cup fresh cilantro, chopped

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until translucent, about 5 minutes.
2. Stir in the garlic, ginger, curry powder, and cumin, cooking for another minute until fragrant.
3. Add the diced tomatoes and chickpeas, stirring to combine, then bring to a simmer.
4. Add the cauliflower and vegetable broth, then cover and cook for 15-20 minutes, or until the cauliflower is tender.
5. Season with salt and black pepper to taste, and stir in the fresh cilantro before serving.

Rich in fiber, protein, and essential vitamins, this curry is a powerhouse of nutrients. It provides a balanced meal that supports digestion and helps maintain energy levels throughout the day.

For a satisfying meal, serve this curry with a side of brown rice or quinoa. You can also add a dollop of coconut yogurt for a creamy finish, or spice it up with a sprinkle of red pepper flakes for an extra kick.

Spicy Tofu Stir-Fry with Broccoli offers a delightful mix of flavors and a robust dose of antioxidants. This dish is perfect for those seeking a quick, nutritious meal that doesn’t compromise on taste.

• 14 oz firm tofu, drained and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons soy sauce (low-sodium)
• 1 tablespoon sesame oil
• 1 tablespoon sriracha sauce
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 green onions, chopped
• 1 tablespoon sesame seeds
• 1 tablespoon olive oil

1. Heat olive oil in a large pan over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes, then remove and set aside.
2. In the same pan, add sesame oil, garlic, and ginger, stirring for 1 minute until fragrant. Toss in the broccoli and bell pepper, and stir-fry for 5-6 minutes until the vegetables are tender-crisp.
3. Return the tofu to the pan, adding soy sauce and sriracha. Stir well to coat all ingredients, cooking for another 2-3 minutes to blend flavors.
4. Garnish with green onions and sesame seeds before serving. Enjoy this vibrant dish as a standalone meal or pair it with steamed brown rice for added texture.

This stir-fry is not only low in calories but also rich in plant-based protein and fiber, making it a filling yet healthy choice. The inclusion of vibrant vegetables and tofu provides essential vitamins and minerals, aiding in overall wellness.

For a twist, try adding a handful of snap peas or bok choy to the mix, enhancing both flavor and nutrition. Alternatively, if you prefer less heat, reduce the sriracha or replace it with a milder chili sauce.

Mushroom and Spinach Quinoa Risotto is a delightful dish that combines the creaminess of risotto with the nutritional powerhouse that is quinoa. This recipe not only satisfies your taste buds but also provides a substantial dose of iron and other vital nutrients, making it a perfect choice for a healthy dinner under 500 calories.

• 1 cup quinoa
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 8 ounces mushrooms, sliced
• 2 cups fresh spinach
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• Optional: 1 tablespoon lemon juice

1. Rinse quinoa under cold water. In a medium saucepan, bring the quinoa and vegetable broth to a boil over medium-high heat.
2. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the broth is absorbed.
3. In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook until translucent, about 3 minutes.
4. Stir in the garlic and mushrooms, cooking until the mushrooms are browned and tender, roughly 5 minutes.
5. Add the cooked quinoa and spinach to the skillet. Stir until the spinach wilts, then mix in the Parmesan cheese.
6. Season with salt, pepper, and a squeeze of lemon juice if desired. Serve immediately.

This dish is rich in iron and essential vitamins, thanks to the combination of quinoa, spinach, and mushrooms. Quinoa is a complete protein, providing a valuable source of plant-based nutrition that will leave you feeling satisfied and energized.

For a varied approach, consider adding some roasted red peppers or sun-dried tomatoes for an extra burst of flavor. This Mushroom and Spinach Quinoa Risotto pairs wonderfully with a crisp green salad, making it an ideal meal for those seeking a delicious, nutrient-packed dinner.

Discover the vibrant flavors and nourishing qualities of the Sweet Potato and Kale Frittata, a dish that’s as delicious as it is nutritious. Packed with vitamin A and other essential nutrients, this frittata is a fantastic option for a healthy dinner under 500 calories.

• 6 large eggs
• 1 cup diced sweet potato
• 1 cup chopped kale, stems removed
• 1/2 cup diced onion
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• Salt and pepper to taste

1. Preheat your oven to 375°F (190°C). Heat olive oil in an oven-safe skillet over medium heat and sauté the onion until translucent, about 5 minutes.
2. Add the diced sweet potato to the skillet, cooking until tender, approximately 10 minutes. Stir in the chopped kale and cook for another 2 minutes until it wilts.
3. In a bowl, whisk together the eggs, salt, and pepper. Pour the egg mixture over the vegetable mixture in the skillet, gently stirring to combine.
4. Sprinkle the feta cheese on top and transfer the skillet to the preheated oven. Bake for 15-20 minutes or until the frittata is set and lightly golden on top.

This frittata is not only rich in vitamin A, thanks to the sweet potatoes and kale, but also provides a good source of protein from the eggs. Each serving comes in at under 300 calories, making it a perfect choice for a light yet satisfying meal.

Serve the frittata warm, sliced into wedges, with a simple side salad for a balanced meal. For a creative twist, consider adding herbs like thyme or rosemary, or tossing in some cherry tomatoes for an extra burst of flavor.

• 1 cup dried green or brown lentils
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 cup peas (fresh or frozen)
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 4 cups mashed sweet potatoes

1. Rinse the lentils and place them in a saucepan with the vegetable broth. Bring to a boil, then reduce heat and simmer for 25 minutes, or until tender.
2. In a large skillet, heat olive oil over medium heat. Add onion, carrots, and celery, cooking until softened, about 5-7 minutes.
3. Stir in the garlic, cooked lentils, peas, thyme, salt, and pepper. Cook for another 5 minutes, allowing flavors to meld.
4. Preheat your oven to 400°F (200°C). Spread the lentil mixture evenly in a baking dish.
5. Top with mashed sweet potatoes, smoothing them out with a spatula. Bake for 20 minutes, or until the top is slightly golden.

This dish is rich in fiber and provides essential nutrients such as iron and folate. Each serving is approximately 480 calories, making it a perfect fit for a balanced dinner under 500 calories.

For a delightful variation, try adding a sprinkle of nutritional yeast on top before baking for a cheesy flavor. Pair this shepherd’s pie with a fresh green salad to round out the meal with even more vibrant vegetables.