20 Healthy Dinners Under 500 Calories

Are you looking for healthy dinner options that won’t leave you feeling sluggish or guilty? We all know the struggle of wanting something tasty without packing on the calories, especially at dinner time. But what if you could enjoy a satisfying meal that’s delicious, nutritious, and under 500 calories? Sounds too good to be true, right? Well, it’s not. In fact, there are plenty of meals you can whip up that not only fill you up but also keep your calorie intake in check.

The best part? These meals are balanced and packed with essential nutrients like protein, fiber, and healthy fats—everything your body needs to thrive after a long day. In this guide, we’ll dive into 20 healthy, flavorful dinner ideas that are all under 500 calories. Ready to get cooking? Let’s jump in!

1. Grilled Chicken Salad with Avocado

Why settle for a boring salad when you can have one bursting with flavor and goodness? A grilled chicken salad with avocado is a perfect balance of lean protein, healthy fats, and fiber.

This salad is simple to prepare. Start by grilling a chicken breast seasoned with a pinch of salt, pepper, and a drizzle of olive oil. While that’s cooking, chop up some fresh vegetables—think mixed greens, cucumber, tomatoes, and red onions. Slice up half an avocado for those heart-healthy fats. Top your salad with a homemade vinaigrette made from olive oil, lemon juice, and a little Dijon mustard. Not only is this meal fresh and tasty, but it’s also packed with nutrients that will leave you feeling satisfied.

Calories: Approximately 450
Tip: You can swap the chicken for grilled tofu or shrimp for variety.

Read Full Recipe : Grilled Chicken Salad with Avocado

This may contain: chicken, avocado and tomato salad on a plate

2. Zucchini Noodles with Pesto

Who says you need pasta to enjoy a hearty dinner? Zucchini noodles are a great low-calorie alternative, and when paired with a creamy, basil pesto sauce, they’re absolutely irresistible.

Making zucchini noodles is as easy as using a spiralizer, and once you’ve got them ready, simply toss them in a flavorful pesto made with basil, garlic, olive oil, and a bit of Parmesan. You’ll still get the rich flavors of traditional pesto without the high calories of pasta. To boost the protein content, you can add grilled chicken or chickpeas.

Calories: Around 400
Tip: Use whole wheat pasta or quinoa pasta if you prefer a more filling base.

Read Full Recipe : Zucchini Noodles with Pesto

This contains: A bowl of zucchini noodles tossed in pesto sauce, garnished with fresh basil leaves.

3. Grilled Salmon with Steamed Vegetables

Salmon is a powerhouse fish, full of omega-3 fatty acids, and it’s incredibly satisfying when paired with a side of lightly steamed vegetables. This is one of those simple meals that checks all the boxes.

All you need to do is season your salmon fillet with a little lemon, olive oil, salt, and pepper, and throw it on the grill. Pair it with your favorite steamed veggies—broccoli, carrots, and asparagus all work wonderfully here. The key is to keep the seasoning light to let the natural flavors shine through.

Calories: Around 450
Tip: Make a homemade mustard and dill sauce to drizzle on top for extra flavor.

Read Full Recipe : Grilled Salmon with Steamed Vegetables

This may contain: grilled salmon with tomatoes and lemons on a black plate

4. Spaghetti Squash with Tomato Sauce

Spaghetti squash is another fantastic pasta alternative that’s light on calories but high on texture. When roasted, the squash pulls apart into noodle-like strands that make the perfect base for a fresh tomato sauce.

After roasting the squash, top it with a homemade marinara made from ripe tomatoes, garlic, and a sprinkle of Italian seasoning. Add a few fresh basil leaves, and you’ve got yourself a delicious, satisfying meal that’s lower in carbs and calories.

Calories: Roughly 300
Tip: Add lean turkey meatballs or grilled chicken for a protein boost.

Read Full Recipe : Spaghetti Squash with Tomato Sauce

5. Stuffed Bell Peppers

Stuffed bell peppers are a great way to get your veggies in while keeping your meal light. You can stuff them with a variety of ingredients, but lean ground turkey, quinoa, and black beans make for an excellent combination.

To make these, simply hollow out your bell peppers and stuff them with a mix of cooked quinoa, lean turkey, black beans, and a bit of cheese. Bake them until they’re tender, and serve with a side of fresh salsa. You’ll be amazed at how filling and flavorful this meal is.

Calories: Around 400
Tip: For extra flavor, top with a dollop of Greek yogurt instead of sour cream.

Read Full Recipe : Stuffed Bell Peppers

This may contain: four stuffed peppers on a wooden plate with parsley

6. Shrimp Stir Fry

If you love quick meals, a shrimp stir fry is the way to go. Shrimp cooks in just minutes, and when you toss it with colorful vegetables like bell peppers, snap peas, and broccoli, you’ve got a meal that’s as tasty as it is healthy.

Start by sautéing your shrimp in a little olive oil and garlic. Then, add in your favorite stir-fry veggies and a splash of soy sauce or tamari for some savory flavor. Serve it with a small portion of brown rice or quinoa for an added fiber boost.

Calories: Around 350
Tip: Swap the shrimp for tofu or tempeh for a plant-based version.

Read Full Recipe : Shrimp Stir Fry

This may contain: shrimp and broccoli stir fry with rice in a bowl next to chopsticks

7. Cauliflower Fried Rice

Cauliflower rice is the low-carb alternative to regular rice that doesn’t skimp on flavor. This version of fried rice is loaded with veggies and lean protein, making it a great dinner choice under 500 calories.

To make this dish, pulse cauliflower in a food processor until it resembles rice. Then, sauté it with onions, garlic, peas, and carrots. Add a scrambled egg and a splash of soy sauce for a simple, yet satisfying meal. You’ll hardly miss the traditional fried rice!

Calories: Approximately 300
Tip: Add grilled chicken, shrimp, or edamame for extra protein.

Read Full Recipe : Cauliflower Fried Rice

This may contain: a bowl filled with rice and vegetables on top of a table

8. Chickpea Salad with Feta and Olive Oil

If you’re craving something light and refreshing, this chickpea salad is just what you need. Chickpeas are a great plant-based protein source, and when combined with feta cheese, cucumbers, tomatoes, and olives, you get a hearty salad that’s packed with flavor.

Toss the chickpeas with the chopped veggies, add a bit of crumbled feta, and drizzle with olive oil and lemon juice for a tangy finish. This meal is fresh, filling, and easy to make.

Calories: Around 400
Tip: Add some fresh herbs like parsley or mint for a burst of freshness.

Read Full Recipe : Chickpea Salad with Feta and Olive Oil

This may contain: a white bowl filled with salad on top of a wooden table next to a fork

9. Turkey Lettuce Wraps

If you’re craving a taco-like experience but want to keep things lighter, turkey lettuce wraps are the perfect solution. Lean ground turkey, paired with crunchy lettuce leaves, makes for a delicious, low-calorie alternative to traditional tacos.

Cook the turkey with your favorite seasonings, such as cumin, chili powder, and garlic, and then scoop it into large lettuce leaves. Add some diced tomatoes, avocado, and a sprinkle of cheese for a satisfying meal that’s sure to hit the spot.

Calories: Around 350
Tip: You can also use ground chicken or beef if you prefer.

Read Full Recipe : Turkey Lettuce Wraps

This may contain: lettuce wraps filled with ground meat and green onions on a plate next to a casserole dish

10. Baked Cod with Sweet Potato Fries

Cod is another great fish option, and it’s light yet flavorful. When paired with homemade sweet potato fries, you’ve got a meal that’s both nutritious and satisfying.

Bake your cod fillets in the oven with a little olive oil, lemon, and herbs. For the fries, slice sweet potatoes into thin strips, toss them with olive oil and seasoning, and bake until crispy. Serve them alongside your cod for a healthy, filling dinner.

Calories: Approximately 400
Tip: You can swap the cod for tilapia or another white fish.

Read Full Recipe : Baked Cod with Sweet Potato Fries

11. Eggplant Parmesan

Craving something hearty but want to keep it light? Eggplant Parmesan is a perfect choice. This dish features crispy, baked eggplant slices topped with marinara sauce and a sprinkle of mozzarella cheese.

Instead of frying the eggplant, bake it to keep things light and crispy. Pair it with a side of steamed broccoli or a simple green salad to complete the meal. It’s an indulgent-tasting dish without the high-calorie count.

Calories: Around 450
Tip: Use a low-fat mozzarella to reduce calories even further.

Read Full Recipe : Eggplant Parmesan

12. Grilled Chicken with Quinoa and Roasted Veggies

Grilled chicken, quinoa, and roasted veggies make for a well-rounded, protein-packed dinner that’s easy to prepare and satisfying. Quinoa provides fiber and protein, while roasted vegetables add tons of flavor.

Season the chicken with your favorite spices, grill it, and serve it with quinoa and a variety of roasted veggies like bell peppers, zucchini, and Brussels sprouts. This dish is perfect for meal prep too!

Calories: Approximately 450
Tip: Use a balsamic glaze on the veggies for added flavor.

Read Full Recipe : Grilled Chicken with Quinoa and Roasted Veggies

This may contain: a white bowl filled with chicken, avocado, and quinoa salad

13. Lentil Soup

Lentils are packed with protein and fiber, making them a great base for a filling soup. A simple lentil soup made with vegetables like carrots, celery, and onions is not only healthy but incredibly comforting.

To make, sauté the veggies, add the lentils and some vegetable broth, and simmer until the lentils are tender. You can also add some greens like spinach or kale for extra nutrients. It’s a cozy, low-calorie meal that’s easy to make and perfect for chilly evenings.

Calories: Around 300
Tip: Serve with a slice of whole-grain bread for a more substantial meal.

Read Full Recipe : Lentil Soup

This may contain: a bowl of mexican soup with tortilla chips and cilantro on the side

14. Grilled Portobello Mushrooms

If you’re looking for a satisfying, vegetarian option, grilled Portobello mushrooms are a great choice. These mushrooms are hearty enough to stand in for meat, and they soak up flavors beautifully.

Marinate the mushrooms in olive oil, balsamic vinegar, garlic, and herbs, then grill them until tender. You can serve them as is or stuff them with a mixture of quinoa, spinach, and feta cheese.

Calories: Approximately 250
Tip: Top with a drizzle of balsamic glaze for extra richness.

Read Full Recipe : Grilled Portobello Mushrooms

This may contain: grilled mushrooms on a plate with parsley

15. Veggie Omelette

Eggs are a great source of protein, and when you combine them with a variety of fresh vegetables, you’ve got a healthy, low-calorie dinner that’s quick to prepare. A veggie omelette filled with spinach, tomatoes, onions, and mushrooms is both satisfying and nutritious.

Whisk the eggs, pour them into a hot pan, and fill with your favorite vegetables. Add a sprinkle of cheese if you like, and you’ve got a dinner that’s both filling and delicious.

Calories: Around 350
Tip: Use egg whites or a combination of whole eggs and egg whites to reduce calories.

Read Full Recipe : Veggie Omelette

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16. Grilled Shrimp Tacos

Tacos can be both light and satisfying when done right. Grilled shrimp tacos are a great way to enjoy the flavors of a traditional taco without all the extra calories.

Grill your shrimp with a bit of chili powder, cumin, and lime juice, and serve them in corn tortillas with a slaw made from cabbage, cilantro, and a little yogurt-based dressing. These tacos are fresh, flavorful, and won’t weigh you down.

Calories: Around 400
Tip: Use lettuce leaves instead of tortillas for a low-carb version.

Read Full Recipe : Grilled Shrimp Tacos

This may contain: three shrimp tacos on a white plate

17. Turkey and Veggie Meatballs

These turkey meatballs are lean, full of flavor, and perfect for a healthy dinner. Made with ground turkey and a variety of veggies like zucchini and carrots, they’re both delicious and nutritious.

Bake the meatballs in the oven and serve them with a side of roasted sweet potatoes or a simple salad. You can also pair them with a small portion of pasta or cauliflower rice.

Calories: Approximately 400
Tip: Make extra and use leftovers for lunch the next day.

Read Full Recipe : Turkey and Veggie Meatballs

This may contain: a white plate topped with meatballs covered in cheese and veggie toppings

18. Chicken Lettuce Wraps

Another take on the lettuce wrap concept, these chicken lettuce wraps are perfect for a light, flavorful dinner. Use ground chicken or chicken breast, and sauté with garlic, ginger, and soy sauce for a savory filling.

Scoop the chicken mixture into large lettuce leaves, top with chopped vegetables like carrots, bell peppers, and cilantro, and enjoy this fresh and light meal.

Calories: Around 350
Tip: Add a sprinkle of sesame seeds for extra crunch.

Read Full Recipe : Chicken Lettuce Wraps

This may contain: lettuce wraps filled with ground meat and green onions on a plate next to a casserole dish

19. Baked Chicken with Roasted Brussels Sprouts

Baked chicken paired with roasted Brussels sprouts makes for a simple, low-calorie meal that’s both filling and flavorful. The Brussels sprouts get a crispy edge when roasted, and the chicken stays juicy and tender.

Season the chicken with a bit of olive oil, garlic, and rosemary, and bake alongside the Brussels sprouts. This meal is easy to make and great for any night of the week.

Calories: Approximately 400
Tip: Add a side of quinoa or brown rice for more fiber.

Read Full Recipe : Baked Chicken with Roasted Brussels Sprouts

This may contain: roasted chicken and brussel sprouts in a baking dish with a serving spoon

20. Grilled Veggie Skewers

Grilled veggie skewers are a fun and colorful meal option that’s light but satisfying. You can load them up with your favorite vegetables, such as zucchini, bell peppers, onions, and cherry tomatoes.

Drizzle them with olive oil and herbs before grilling for added flavor. These skewers are a great vegetarian dinner option and pair well with a side of quinoa or a simple salad.

Calories: Around 300
Tip: Add some grilled tofu or tempeh for extra protein.

Read Full Recipe : Grilled Veggie Skewers

This may contain: several skewered vegetables are arranged on top of each other

Conclusion

There you have it—20 healthy dinners under 500 calories that are not only delicious but also easy to make. Whether you’re craving seafood, poultry, or plant-based options, there’s something here for every taste and dietary preference. These meals are designed to keep you feeling full and satisfied while still staying light on calories. Now it’s time to get cooking and enjoy some tasty, healthy dinners!

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