15+ Under 500 Calories Healthy Recipes for Quick and Delicious Meals

Eating healthy doesn’t have to mean sacrificing flavor or feeling deprived. There are plenty of delicious recipes that keep your meals under 500 calories while still being satisfying and nutritious. You can enjoy a variety of options that are both tasty and easy to prepare.

Whether you’re looking for quick weeknight dinners or light lunches, these recipes offer great choices that fit into a healthy lifestyle. With fresh ingredients and simple steps, making meals that meet your dietary goals is not only possible but enjoyable.

1) One-pan Caprese Chicken

One-pan Caprese chicken is a delicious and healthy dish that you can make quickly. With fresh ingredients, it captures the classic Italian flavors you love. This meal is perfect for busy weeknights.

You’ll need chicken breasts, tomatoes, mozzarella, and basil. Simply cook everything in one pan for easy cleanup. The warm, melted mozzarella on top of juicy chicken is a treat.

This recipe is under 500 calories per serving, making it a great option for a light meal. Enjoy it with a side salad, and you have a balanced dinner.

Ingredients

• 4 chicken breasts
• 2 cups cherry tomatoes
• 8 oz mozzarella cheese
• Fresh basil leaves
• Salt and pepper to taste
• 2 tablespoons olive oil

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Heat olive oil in a large oven-safe pan over medium heat.
3. Season the chicken with salt and pepper, and sear until golden brown.
4. Add cherry tomatoes and toss gently.
5. Place mozzarella on top of the chicken and transfer the pan to the oven.
6. Bake for 20 minutes, or until the chicken is cooked through.
7. Top with fresh basil before serving.

2) Healthy Spanish Chicken and Beans

This dish is not only tasty but also healthy and under 500 calories. It combines chicken and beans in a simple, one-pan recipe. You can enjoy a filling meal without a lot of preparation.

For ingredients, you will need chicken tenderloins, beans, tomatoes, spices, and some olive oil. This quick recipe is perfect for meal prep or a busy weeknight dinner.

Ingredients

• 4 Australian Free Range Chicken Tenderloins (about 250g)
• 1 can of beans (your choice)
• 1 cup diced tomatoes
• 1 tablespoon olive oil
• Spices like paprika, garlic powder, and salt

Cooking Instructions

1. Heat olive oil in a pan over medium heat (about 350°F or 180°C).
2. Add chicken tenderloins and cook until golden brown.
3. Stir in the beans and diced tomatoes.
4. Season with spices and simmer for 10-15 minutes.
5. Serve warm and enjoy your healthy meal!

3) Healthy Quiche

A healthy quiche is an easy dish that can be made low in calories. You can use egg whites and lots of veggies to keep the calories down while boosting flavor.

For a tasty version, try using a tortilla instead of a crust. This keeps it light and adds a nice twist. You can fill it with spinach, tomatoes, or lean meats like turkey bacon.

You can enjoy this dish for breakfast, lunch, or dinner. Plus, it’s great for meal prep!

Ingredients

• 1 whole egg
• 1 1/2 cups egg whites
• 1 low-calorie tortilla
• 1 cup spinach
• 1/4 cup turkey bacon, cooked and chopped
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix the egg and egg whites.
3. Add spinach and turkey bacon, then season.
4. Place the tortilla in a pie dish and pour the mixture over it.
5. Bake for 25-30 minutes or until set. Enjoy!

4) Maple and Tamari Tofu Stir-fry

This Maple and Tamari Tofu Stir-fry is a quick and delicious meal. It is simple to prepare and packed with flavor.

Start by marinating the tofu in a mix of maple syrup, tamari, and fresh ginger. This gives the tofu a sweet and savory taste. Sauté the tofu until golden brown.

Then, add your favorite vegetables, such as broccoli and bell peppers. Stir-fry everything together until the veggies are tender but still crisp.

Serve this tasty stir-fry over rice or noodles for a satisfying dinner. It’s a wholesome meal that keeps the calorie count low.

Ingredients

• 1 tbsp maple syrup
• 1 tbsp salt-reduced tamari
• 1 tsp finely grated fresh ginger
• 250g firm tofu, cut into 1cm thick pieces
• 2 cups broccoli, chopped
• 1 bell pepper, sliced

Cooking Instructions

1. Mix maple syrup, tamari, and ginger in a bowl.
2. Marinate the tofu in the mixture for 15 minutes.
3. Heat a pan over medium heat and add the tofu. Cook until golden brown.
4. Add the broccoli and bell pepper, stir-frying for 5-7 minutes.
5. Serve over rice or noodles. Enjoy!

5) Vegan Aubergine Burgers

Vegan aubergine burgers are a tasty and healthy choice that you can enjoy any day. They are full of flavor and can be made with simple ingredients. Perfect for lunch or dinner, these burgers keep the calories low while satisfying your cravings.

To make these burgers, you will need aubergine, flour, and soy milk. You can add spices and herbs for extra taste. The cooking process is straightforward, and you can grill or bake them according to your preference.

Ingredients

• 1 large aubergine or 2 medium aubergines
• 100g plain flour
• 150ml soy milk (or other plant-based milk)
• Spices and herbs of your choice

Cooking Instructions

1. Preheat your oven to 375°F (190°C) or heat your grill.
2. Slice the aubergine into thick rounds.
3. Dip each slice in the flour, then the soy milk.
4. Bake or grill the slices until golden brown, about 20 minutes.

6) Easy Chicken Tacos

You can make tasty chicken tacos that are healthy and under 500 calories. They are quick to prepare and perfect for busy nights. Just grab some simple ingredients, and you’ll be ready to eat in no time.

Start with cooked chicken, which you can shred or dice. Use corn tortillas for a lighter option. Load them with your favorite veggies like lettuce, tomatoes, or onions. Top with salsa for extra flavor.

These tacos are easy to customize, so feel free to add guacamole or low-fat cheese. Enjoy your meal knowing it’s both satisfying and nutritious.

Ingredients

• 2 cups cooked chicken (shredded or diced)
• 6 corn tortillas
• 1 cup lettuce (chopped)
• 1 cup tomatoes (diced)
• ¼ cup salsa

Cooking Instructions

1. Warm the corn tortillas in a skillet over medium heat (about 350°F/175°C).
2. Place the chicken on each tortilla.
3. Add lettuce, tomatoes, and salsa on top.
4. Serve immediately and enjoy!

7) Spicy Mozzarella Aubergine Traybake

This dish is perfect for a healthy meal under 500 calories. It features roasted aubergines topped with spicy mozzarella, making it delicious and satisfying.

You will need some basic ingredients for this recipe. The combination of chickpeas and olive oil adds heartiness and flavor. It’s easy to make and offers great taste without the excess calories.

Enjoy this nutritious meal any night of the week. It’s a great way to include vegetables in your diet while keeping things light and tasty.

Ingredients

• 2 aubergines, halved
• 400g tin chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp sea salt, plus extra for sprinkling
• 150g mozzarella cheese, sliced
• 1 tsp chili flakes

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Arrange the aubergine halves on a baking tray.
3. Drizzle with olive oil and sprinkle with salt.
4. Add the chickpeas around the aubergine.
5. Top with mozzarella slices and chili flakes.
6. Bake for 25-30 minutes until golden and bubbly.

8) Jerk Pork with Sweet Potato Mash

Jerk Pork with Sweet Potato Mash is a delicious dish that packs flavor without too many calories. Each serving is under 500 calories, making it a great choice for a healthy meal.

The pork is marinated in spicy jerk seasoning, giving it a rich taste. The sweet potato mash adds creaminess and sweetness, balancing the spices nicely.

To make this meal, you’ll enjoy a mix of protein and nutritious carbs.

Ingredients

• 2 pork chops (200 grams each)
• Jerk seasoning
• 2 large sweet potatoes
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Coat pork chops with jerk seasoning and let them marinate for at least 30 minutes.
3. Boil the sweet potatoes until tender, about 15-20 minutes.
4. Mash sweet potatoes with olive oil, salt, and pepper.
5. Bake pork chops for 25-30 minutes until fully cooked.
6. Serve the pork with sweet potato mash on the side.

9) Hoisin Salmon Noodles

Hoisin salmon noodles make a quick and tasty meal that’s under 500 calories. The sweet and savory hoisin sauce pairs perfectly with the tender salmon.

In this dish, you can use fresh vegetables like bell peppers and mushrooms to add color and nutrition. Udon noodles serve as a hearty base, making it satisfying and delicious.

Each serving is around 439 calories, making it a smart choice for a healthy dinner.

Ingredients

• 2 salmon fillets
• 2 tablespoons hoisin sauce
• 150g udon noodles
• 1 red bell pepper, sliced
• 100g mushrooms, sliced
• 1 tablespoon sesame oil
• Salt and pepper to taste

Cooking Instructions

1. Cook the udon noodles according to package instructions.
2. In a pan, heat the sesame oil over medium heat.
3. Add the salmon fillets, cooking for about 4-5 minutes on each side.
4. Pour hoisin sauce over the salmon, coating it evenly.
5. Stir in the bell pepper and mushrooms, cooking until tender.
6. Serve salmon and veggies over udon noodles. Enjoy!

10) Naked Chicken Burrito Bowl

The Naked Chicken Burrito Bowl is a tasty and healthy meal option. It’s packed with protein and full of flavor, making it perfect for a low-calorie dinner.

You will need chicken breast, black beans, rice, corn, and cheese. Feel free to add your favorite toppings like chopped tomatoes or peppers.

This dish is simple to prepare and can be made in about 30 minutes. The combination of ingredients provides a satisfying meal under 500 calories.

Ingredients

• 125g raw chicken breast
• 120g black beans
• 1/2 bell pepper
• Handful of chopped tomatoes
• 1 tsp tomato purée
• 1 tbsp corn
• Monterey Jack cheese (optional)

Cooking Instructions

1. Cook the chicken breast in a skillet until fully cooked (165°F or 74°C).
2. Chop the bell pepper and tomatoes.
3. Combine cooked chicken, black beans, corn, and vegetables in a bowl.
4. Top with cheese if desired.
5. Serve immediately and enjoy your meal!

11) Lemon-Garlic Shrimp and Grits

Lemon-garlic shrimp and grits is a tasty and healthy dish. It combines creamy grits with juicy shrimp for a satisfying meal under 500 calories. This recipe is quick to make, taking about 20 to 35 minutes.

You’ll love the zesty lemon flavor paired with garlic. The butter adds richness, while the shrimp provides lean protein. It’s a great option for a weeknight dinner or a special occasion.

Ingredients

• 3/4 cup instant grits
• Kosher salt and freshly ground black pepper
• 1/4 cup grated Parmesan cheese
• 3 tablespoons unsalted butter
• 1 1/4 pounds medium shrimp

Cooking Instructions

1. Cook the grits according to package instructions.
2. Add salt, pepper, and Parmesan cheese to the grits.
3. In a pan, melt the butter over medium heat.
4. Add minced garlic and shrimp. Cook until shrimp turns pink.
5. Serve the shrimp over the creamy grits with lemon juice.

12) Vegetarian Stuffed Bell Peppers

Vegetarian stuffed bell peppers are a delicious and healthy meal. They are colorful and can be filled with a tasty mix of rice, beans, and fresh vegetables. This dish is not only easy to prepare but also very satisfying.

To make them, you can use bell peppers of any color. The filling can include pinto beans, brown rice, and a variety of spices to enhance the flavor. You might also top them with cheese for extra taste.

These stuffed peppers can be baked in the oven at 375°F (190°C) for about 25-30 minutes. This makes them warm and perfect for a filling dinner.

Ingredients

• 4 bell peppers
• 1 cup cooked rice
• 1 can pinto beans, drained
• 1 cup diced tomatoes
• 1 cup shredded cheese (optional)
• Spices (cumin, chili powder, salt, and pepper)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds.
3. In a bowl, mix rice, beans, tomatoes, and spices.
4. Stuff the mixture into the peppers.
5. Place the peppers in a baking dish and top with cheese if desired.
6. Bake for 25-30 minutes until peppers are tender.

13) Cold Peanut Noodle Salad

Cold Peanut Noodle Salad is a tasty and healthy meal option. This dish combines tender soba noodles with crunchy vegetables. The star of the dish is a delicious peanut sauce that adds great flavor.

You can make this salad in about 20 minutes. It’s perfect for picnics, cookouts, or meal prep. You won’t need to reheat it, making it a convenient choice for busy days.

Ingredients

• 8 ounces soba noodles
• 1 cup mixed crunchy vegetables (like bell peppers, carrots, and cucumbers)
• 1/3 cup creamy peanut butter
• 2 tablespoons soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey or agave syrup
• 1-2 tablespoons water (to thin the sauce)
• Chopped peanuts for garnish

Cooking Instructions

1. Cook soba noodles according to package instructions and drain.
2. In a bowl, mix peanut butter, soy sauce, lime juice, honey, and water.
3. Toss noodles with the peanut sauce and vegetables.
4. Serve cold and top with chopped peanuts. Enjoy!

14) Spinach and Artichoke Pizza

Spinach and artichoke pizza is a delicious choice that keeps the calories in check. With its creamy toppings and savory flavors, it’s satisfying without being heavy.

You can use whole wheat dough for added fiber. Top it with a mix of chopped artichokes and fresh spinach along with mozzarella cheese for that cheesy pull you love.

This pizza is great for a weeknight dinner or a fun gathering with friends. Plus, making it at home allows you to control the ingredients.

Ingredients

• 1 lb. pizza dough
• 3 cups baby spinach
• 1 (14-oz) can artichoke hearts, drained and chopped
• 2 cloves garlic, thinly sliced
• 1 ½ cups mozzarella cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 475°F (245°C).
2. Roll out the pizza dough on a floured surface.
3. Brush the dough with olive oil.
4. Spread garlic, spinach, and artichokes evenly.
5. Top with mozzarella cheese.
6. Bake for 12-15 minutes until golden brown.

15) Mexican-Inspired Chicken Stew

This Mexican-Inspired Chicken Stew is a tasty and healthy option for dinner. It’s packed with protein and veggies, making it filling yet light. Plus, it’s easy to make in a slow cooker.

You will need chicken thighs, onions, garlic, bell peppers, and spices for flavor. This dish typically comes in at under 500 calories per serving, making it a great choice for a healthy meal.

Ingredients

• 600g chicken thighs
• 1 onion
• 1 bell pepper
• 1 red chili
• 1 tbsp garlic
• 1 tbsp avocado oil
• Spices (cumin, paprika, salt, pepper)

Cooking Instructions

1. Heat avocado oil in the slow cooker.
2. Add chopped onions and cook until translucent, about 3-4 minutes.
3. Stir in garlic, bell pepper, and red chili.
4. Add chicken thighs and spices.
5. Cook on low for 6-8 hours or high for 4 hours.
6. Enjoy!