29 Low-Calorie Dinner Ideas Under 500 Calories (Healthy & Delicious)
Eating well at dinner doesn’t mean starving yourself — it means choosing smart, flavorful meals that satisfy without excess. These low-calorie dinner ideas deliver taste, balance, and fullness — all while keeping you under 500 calories. Whether you’re weeknight dinner planning, trying to drop fat, or just want lighter meals, these options prove healthy and delicious can go hand-in-hand.
Each recipe below is linked to the original blog or recipe page so you can jump straight to full instructions. I’ve grouped them by style (sheet pans, bowls, stir-fries, etc.) to help you pick based on your mood or what’s in the fridge. Feel free to share this selection of recipes with your friends or social media and help spread these healthy eating ideas!
Sheet-Pan / One-Pan Dinners
1. Sheet-Pan Chicken Thighs & Vegetables with Romesco Sauce — EatingWell
This dinner delivers around 33g of protein and remains under 500 calories thanks to lean chicken thighs and an array of roasted vegetables. The smoky Romesco sauce adds flavor without heavy cream or butter. It’s a one-pan effort, minimal cleanup, and very satisfying.
It’s ideal to meal prep: roast extra veggies and chicken, then mix with quinoa or greens midweek. For variation, swap in bell peppers, zucchini, or broccoli.
2. Sheet-Pan Honey-Ginger Salmon & Green Beans — Diet vs Disease
Salmon flakes up tenderly and pairs with crisp green beans, all coated in a honey-ginger glaze. At under 500 calories per serving, it’s rich in omega-3s and protein, yet light enough for evening meals. The glaze gives it that “restaurant” feel without tipping over the calorie limit.
Use skinless salmon fillets and reduce honey slightly if you want fewer calories. Serve with a side of steamed cauliflower rice to bulk up your plate.
3. Sheet-Pan Cashew Chicken with Broccoli — Diet vs Disease
This Cashew Chicken variant gets lightened by using lean chicken breast, minimal oil, and a mix of broccoli and peppers. At ~458 calories and ~43g protein (per the source), it gives you flavor, crunch, and balance. Cashews deliver healthy fat and texture without going overboard.
To stretch the dish, add extra steamed greens or mushrooms. And for a lower-sugar take, reduce sauce sugar and add extra garlic and ginger.
4. Sheet-Pan Steak & Pepper Tartines — EatingWell
Using thin-cut steak and grilled peppers on crusty whole-grain bread, this elevated “open sandwich” stays in that sub-500 zone. Steak gives you a richer flavor and solid protein (≈34g) while peppers and herbs brighten the dish.
Keep the bread portion moderate and use leaner cuts for easier calorie control. Add a side salad dressed lightly if you need extra volume.
Bowls, Stir-Fries & Skillet Meals
5. Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce — EatingWell
Quinoa and chickpeas form the protein base, while a roasted red pepper sauce brings flavor and moisture. At ~479 calories, it’s vegetarian-friendly, filling, and veggie-rich. Fiber keeps you satisfied well into the evening.
This also doubles well for lunch. You can batch-roast extra vegetables and sauce to speed things up midweek. Swap in other legumes like lentils for variation.
6. Spicy Noodles with Garlic Shrimp — EatingWell
This lighter version of shrimp pasta pairs spiralized veggies or shirataki noodles with succulent shrimp, garlic, chili, and a splash of lemon. The dish keeps you under 500 calories while delivering ~25–30g of protein. It’s fast, elegant, and satisfying.
Use whole-wheat or alternative noodles to increase fiber. Add extra greens (spinach, bok choy) mid-cook to bulk it up without many calories.
7. Stir-Fry Chicken with Cabbage & Cashews — EatingWell
This stir-fry leans on lean chicken breast, shredded cabbage, peppers, and crunchy cashews coated in a light sauce. It’s under ~575 calories per serving (per EatingWell) and remains packed with texture and flavor. Cashews give you satisfaction with healthy fats.
Serve over a small portion of brown rice or cauliflower rice to keep it light. Reduce sauce salt and use low-sodium soy or coconut aminos for better macros.
8. Chicken & Kale Fajita Bowl — EatingWell
This bowl version of fajitas features grilled chicken, sautéed peppers, kale, and a squeeze of lime. With minimal oil and lean protein, it’s flavorful and vibrant, while keeping calories in check. The kale gives extra volume and nutrients for free.
Wrap it in a lettuce leaf or lower-carb tortilla to stretch the meal. Top with salsa or Greek yogurt instead of sour cream.
9. Garlic Shrimp & Broccoli Skillet — EatingWell
This skillet dinner features shrimp sautéed with garlic, broccoli florets, and a splash of white wine (optional). It stays under 500 calories while delivering ~25–30g of protein. Bright, fresh, and quick to make — ideal for busy doors.
Serve over a bed of spaghetti squash or whole-grain pasta for added fiber. Add lemon zest and parsley to elevate flavor without adding calories.
10. Mediterranean Chicken Quinoa Bowl — EatingWell
This bowl pairs grilled chicken with quinoa, tomatoes, cucumbers, olives, and a light vinaigrette. It’s rich in flavor, balanced macros, and sits just around 34g protein per serving. The extra vegetables add volume without many calories.
Use Greek yogurt in your dressing for a creamy texture and more protein. Bulk it with greens or extra cucumbers for a larger plate.
Lighter Comfort / “Takeaway” Style
11. Beef & Bean Chile Verde Lettuce Cups — EatingWell
This twist on Tex-Mex uses lean beef, beans, and spices inside crisp lettuce cups. It’s a satisfying, low-calorie, low-carb dinner that gives you flavor without stuffing you. Everything you love about “tacos” — without the tortillas.
Serve with a squeeze of lime and fresh salsa. If you want more calories, add a side of cauliflower rice or roasted veggies.
12. Caprese Turkey Burgers — EatingWell
Lean turkey burgers topped with fresh tomato, basil, and a touch of mozzarella offer that Caprese flavor you love — all under 500 calories. The lean meat keeps the protein up while the fresh herbs and tomatoes lighten the meal.
Serve over a salad or inside a whole-grain bun (or skip the bun). Use low-fat cheese to maintain macro balance.
13. Salmon Caesar Salad (Light) — EatingWell
Classic Caesar gets a makeover: grilled salmon on a bed of romaine, spritzed with lemon and dressed lightly. This dish offers omega-3s, protein, and crunch — all while staying under 500 calories. It’s elegant and quick.
Use a dressing made of Greek yogurt and lemon instead of heavy mayo. Add shaved parmesan sparingly for flavor.
14. Grilled Chicken Tinga Lettuce Wraps — EatingWell
Smoky, spicy, shredded chicken with onions and spices — all wrapped in crisp lettuce leaves. It’s loaded with flavor, low in carbs, and keeps calories down while delivering satisfaction. Great for taco night without compromise.
Serve with a side of black beans or corn to add fiber. Use hot sauce or lime juice for extra zip without calories.
15. Stuffed Portobello Mushrooms with Spinach & Feta — EatingWell
These oversized mushrooms are filled with spinach, feta, garlic, and herbs — a Mediterranean-inspired meal that’s hearty yet light. They stay well under 500 calories but feel indulgent. Perfect for meatless nights.
Add grilled shrimp or chicken slices on the side if you need extra protein. Drizzle with balsamic reduction for depth.
16. Tofu & Vegetable Stir-Fry — EatingWell
Firm tofu, mixed vegetables, and a light garlic-ginger sauce make this stir-fry a satisfying vegetarian option under 500 calories. The tofu gives plant-based protein while the sauce keeps things vibrant.
Use a variety of colorful veggies to make each bite exciting. Serve over cauliflower rice to lower carbs or whole-wheat for gluten option.
17. Spicy Shrimp & Zucchini Noodles — EatingWell
Sautéed shrimp tossed with garlic, red pepper flakes, and spiralized zucchini makes for a zesty, low-calorie dinner that’s ready in minutes. It’s light, lean, and full of flavor, yet stays comfortably under 500 calories.
Add cherry tomatoes or fresh herbs to bulk flavor. A splash of lemon juice at the end brightens everything.
18. Chicken Lettuce Wraps (Asian Style) — Diet vs Disease
Ground chicken cooked with water chestnuts, soy sauce, and spices then wrapped in crisp lettuce. It’s crunchy, savory, and low in calories, giving you all the texture without the excess calories of rice or buns.
Serve with a side of miso soup or steamed greens to round out the meal. Use low-sodium sauce to manage sodium intake.
19. Mushroom & Spinach Frittata (Mini) — RecipeTin Eats
Mini frittatas made with eggs, mushrooms, spinach, and a sprinkle of cheese make a low-energy yet satisfying dinner. Portion them individually so you stay under 500 calories. They’re perfect for nights when you want something comforting but light.
Pair with a small salad or roasted veggie side. You can also swap whole eggs for egg whites to reduce calories further.
20. Portobello “Steaks” with Chimichurri — Diet vs Disease
Grilled portobello caps serve as “steaks,” topped with a fresh chimichurri of parsley, garlic, and red wine vinegar. This vegetarian dinner stays well below 500 calories and offers a satisfying, meaty texture with bold flavor.
Serve with steamed asparagus or a side salad. Add grilled tofu or shrimp if you want extra protein while staying light.
21. Turkey & Spinach Meatballs with Zoodles — EatingWell
Lean turkey meatballs seasoned and baked, then served over zucchini noodles with a light marinara. The meal gives you protein, freshness, and a delicious meal under 500 calories. Zoodles keep carbs low without sacrificing texture.
Mix in herbs like basil or oregano to elevate the flavor. Use no-sugar-added tomato sauce to control added sugars.
22. Lemon-Garlic Baked Cod & Veggies — EatingWell
Cod fillets baked with lemon, garlic, and herbs alongside carrots and green beans make a light yet flavorful dinner under 500 calories. The lean fish gives a solid protein boost while vegetables round it out.
Use skinless cod and minimal oil to keep the macros clean. Add fresh parsley or dill at finish for brightness.
23. Turkey Chili with Sweet Potato — Diet vs Disease
This lighter chili swaps beans and minimizes oils while using lean turkey and sweet potato for depth. It’s warming, filling, and sits below 500 calories per bowl. The sweet potato adds a gentle sweetness and fiber boost.
Top with Greek yogurt, cilantro, and lime juice. Make a double batch — leftovers improve over time.
24. Asian-Inspired Salmon Salad Bowl — EatingWell
Flaked salmon over mixed greens, edamame, avocado slices, and sesame dressing gives you lean protein, healthy fats, and greens — all under 500 calories. It feels fresh and balanced.
Use low-fat dressing or reduce amount to stay in calorie zone. Add cucumber or radishes for extra volume with minimal calories.
25. Chicken & Cauliflower “Fried Rice” — EatingWell
Swap rice for cauliflower rice and stir-fry with lean chicken, peas, carrots, and egg whites. You get the fried rice flavor without the carb load — and stay well under 500 calories. The extra veggies bulk it up smartly.
Use sesame oil sparingly and boost flavor with garlic, ginger, and chopped scallions. Add sriracha or chili crisp if you want heat.
26. Chickpea & Vegetable Curry — EatingWell
This veggie-forward curry uses chickpeas, sweet potato, spinach, and a light coconut base. Each serving delivers flavor and satisfaction while keeping calories in check. It’s vegetarian and hearty without heaviness.
Serve over cauliflower rice or a small portion of basmati. Use lite coconut milk or reduce coconut milk to stretch the dish even leaner.
27. Turkey Stuffed Zucchini Boats — EatingWell
Hollowed zucchini filled with lean turkey, diced tomatoes, herbs, and a sprinkle of cheese — this meal is satisfying, low-carb, and keeps you under 500 calories. The zucchini softens but maintains texture.
Top with fresh herbs or a touch of Parmesan. Serve with a side salad if you need more volume.
28. Lemon Herb Chicken & Veggie Kabobs — EatingWell
Skewered chicken, peppers, onions, and zucchini basted in lemon-herb marinade make a fun, interactive dinner. Grilling keeps fat low, while the marinade adds flavor without heavy sauces. Calories stay comfortably under 500.
Serve with quinoa or a small portion of couscous to round out. Use fresh herbs like rosemary and thyme for brightness.
29. Mediterranean Chickpea & Tuna Salad — EatingWell
Chickpeas, tuna, cucumber, tomato, olives, and light vinaigrette come together in this no-cook Mediterranean bowl. It’s quick, refreshing, and packed with protein — all while staying under 500 calories. Great for those nights you don’t want to cook.
Use drained tuna in water and reduce added oil in dressing. Add fresh parsley or mint to elevate the flavors.
FAQs About Low-Calorie Dinners
1. Are low-calorie dinners good for weight loss?
Yes. Dinner is often the meal where people overeat. Choosing meals under 500 calories gives you margin to stay within your daily goals and avoid excess evening snacking.
2. How can I make a dinner seem more filling without going over calories?
Load up on non-starchy vegetables, use lean protein, and limit heavy sauces. Bulk meals with greens, mushrooms, or cauliflower rice instead of starchy sides.
3. Can I meal-prep these dinners?
Definitely. Most of these recipes reheat well. Grill protein and roast veggies in advance or prepare components separately so assembly is quick.
4. What about people who want more calories (e.g. athletes)?
You can adapt by increasing healthy fats (olive oil, nuts), adding a small grain portion (quinoa, rice), or serving with extra vegetables to bring volume without empty calories.
✨ Final Thoughts
Eating lighter doesn’t have to mean bland. These 29 low-calorie dinner ideas each bring flavor, balance, and fullness while staying under 500 calories. Rotate them through your weekly plan, mix and match, and customize based on what’s in season or what you’re craving.
If you want more variety, check out our high-protein breakfast ideas or high-protein chicken dinners. And if you like this list — share it with a friend or pin it for your weekly menu inspiration!
