Occasionally, eating low calorie can be tough because it can be hard to find low calorie filling recipes. The secret is to choose low-GI ingredients with a good balance of essential nutrients.
Even if you’re eating with a calorie deficit, it’s still super important to make sure you’re getting enough of everything you need to stay happy and healthy. Feed your stomach and your soul!
That’s why I’ve collected these thirty-one tasty, low calorie, filling recipes.
These are nutritious and easy to prepare, and while they may be low calorie, they’ll keep you going well into your day.
1. Healthy and Creamy Tuscan Salmon Pasta
Source: cuisineandtravel.com
Per Serving:
- Calories: 209
- Fats: 11g
- Protein: 21g
- Carbs: 6g
- Fiber: 1g
- Sugar: 3g
First things first, we have to start with a pasta dish! This Tuscan salmon pasta dish is super creamy and delicious, featuring a ton of protein and healthy fats to keep you going.
This is easy to prepare ahead of time if you need a healthy family dinner or a quick and easy work lunch.
2. Chicken Fajitas
Source: lowcarbspark.com
Per Serving:
- Calories: 190
- Fats: 7g
- Protein: 24g
- Carbs: 4g
- Fiber: 1g
- Sugar: 1g
Next up, fajitas! This delicious Mexican dish is in a league all its own.
There’s nothing better than chowing down on a high-protein, spice-packed dinner, knowing that it’s in line with your goals.
Serve solo, or take an extra minute to warm up some tortillas to go with this tasty filling.
Check out these other nutritious and delicious low calorie dinner ideas!
3. Easy Millet Porridge
Source: flavourstreat.com
Per Serving:
- Calories: 337
- Fats: 1g
- Protein: 8g
- Carbs: 61g
- Fiber: 7g
- Sugar: 13g
For the uninitiated, millet is a wonderful substitute for classic rolled oats when it comes to porridge. This high-protein grain is full of fiber to aid digestion.
It’s also lower in calories than traditional oatmeal! This is a rich, carb-heavy start to your day that will give you tons of energy to burn.
4. Chicken and Broccoli Stir Fry
Source: cookedandloved.com
Per Serving:
- Calories: 335
- Fats: 16.3g
- Protein: 36.1g
- Carbs: 12.5g
- Fiber: 4.2g
- Sugar: 2.8g
It’s widely accepted that chicken and broccoli are an unbeatable combination. Whether in Chinese food or on German dinner tables, this pairing gets it done.
That’s why I love this recipe so much! Tons of protein, low carbs, and full of soluble fiber, this is a one-pan wonder that will keep you going for ages.
5. Chickpea Spinach Curry
Source: flavourstreat.com
Per Serving:
- Calories: 135
- Fats: 5g
- Protein: 6g
- Carbs: 17g
- Fiber: 5g
- Sugar: 3g
Chickpeas are notoriously protein-rich, so they’re a great base for a vegetarian curry. Paired with spinach, this is a rich, delicious curry dish that sings with delicious spices.
I can’t recommend this recipe highly enough, especially if you’re after an easy make-ahead option.
6. Cottage Cheese Quiche
Source: cinnamonandkale.co.uk
Per Serving:
- Calories: 130
- Fats: 5g
- Protein: 10.6g
- Carbs: 11g
- Fiber: 2.3g
- Sugar: 3.5g
Standard quiches are already fairly rich in protein, but what if you could take it one step further? This cream cheese quiche answers that question!
This is a great, balanced recipe that comes together in no time. Excellent for picnics or potlucks with your friends and family.
7. Zucchini Smoothie
Source: freeyourfork.com
Per Serving:
- Calories: 208
- Fats: 12g
- Protein: 6g
- Carbs: 24g
- Fiber: 4g
- Sugar: 13g
I know, I know. Zucchini in a smoothie? It’s better than it sounds, trust me! Zucchinis are actually quite mild in flavor, but they’re high in protein and nutrients.
So, a quick and easy way to get some of those nutrients into your body is to enjoy a sweet, creamy peanut butter smoothie that happens to feature some zucchini.
8. Instant Pot Chicken Stew
Source: twocloveskitchen.com
Per Serving:
- Calories: 378
- Fats: 14g
- Protein: 35g
- Carbs: 28g
- Fiber: 3g
- Sugar: 3g
Take the stress out of making a high-protein, low-calorie dinner with this chicken Instant Pot recipe. This recipe has all the best parts of a chicken noodle soup and then a bit more to boot.
Whip this up in under an hour, but enjoy flavors that seem like they took hours and hours to craft. It’s magic!
9. Banana Chia Pudding
Source: freeyourfork.com
Per Serving:
- Calories: 123
- Fats: 8g
- Protein: 4g
- Carbs: 10g
- Fiber: 8g
- Sugar: 0.3g
You only need four ingredients and five minutes of prep time to whip up this banana chia pudding.
While it has to be set for two hours, this is a wonderful make-ahead dessert or breakfast.
10. Healthy Tuna Salad
Source: twocloveskitchen.com
Per Serving:
- Calories: 158
- Fats: 8g
- Protein: 18g
- Carbs: 4g
- Fiber: 1g
- Sugar: 1g
Tuna salad is absolutely delicious, but the spoonfuls of mayo can wreak havoc if you want to keep it light. That’s why this recipe is so great!
Featuring no mayonnaise, this tuna salad is super light and tasty. Perfect for a quick summery snack at home!
This is one of the best low calorie lunch ideas to keep you full!
11. Soup with Vegetables and Lentils
Source: instantpoteats.com
Per Serving:
- Calories: 111
- Fats: 0.6g
- Protein: 6.2g
- Carbs: 22.5g
- Fiber: 6.7g
- Sugar: 5.8g
Legumes and lentils are a great go-to if you need a high-protein dinner that will keep you full for as long as possible. This tasty lentil vegetable soup is one such example.
Whip up a massive batch and keep it in the freezer for those nights when the takeout menus start calling you. It’s easy to reheat, delicious, and so good for you.
12. Cottage Cheese Quiche
Source: lifearoundthetable.ca
Per Serving:
- Calories: 190
- Fats: 12.8g
- Protein: 15.3g
- Carbs: 4g
- Fiber: 0.8g
- Sugar: 1.3g
Kick the protein in your dish up a notch with this delicious cottage cheese quiche! This is a great way to start your day and super easy to whip up on a busy weekend morning.
I love this recipe because it creates few dishes but can feed a whole family! Talk about convenience.
13. Smoked Salmon Cucumber Salad
Source: encore-more.com
Per Serving:
- Calories: 338
- Fats: 16.7g
- Protein: 28.4g
- Carbs: 15.5g
- Fiber: 0.8g
- Sugar: 8.5g
Smoked salmon and cucumber are such an iconic combination, so of course, the salad version would be delicious!
This is a great way to keep calories down while keeping taste and protein up!
This is packed with healthy fats from smoked salmon, turning this into an ultra-nourishing dish that anyone can enjoy.
14. Tofu Lettuce Wraps
Source: cravingsomethinghealthy.com
Per Serving:
- Calories: 152
- Fats: 8g
- Protein: 7g
- Carbs: 15g
- Fiber: 2g
- Sugar: 3g
Substitute bread with lettuce to enjoy a low-calorie lunch or dinner with no meat in sight. This tofu-based filling is seriously so delicious, and it’s easy to make!
Take just half an hour out of your day to whip up this dish. It’s great for entertaining since you can make one serving of the filling and supply plenty of lettuce to serve a crowd.
15. 5-Minute Mediterranean Salad with Cucumbers and Tomatoes
Source: naturallieplantbased.com
Per Serving:
- Calories: 255
- Fats: 23g
- Protein: 5g
- Carbs: 10g
- Fiber: 3g
- Sugar: 3g
The best salads are filling, light, and come together in no time. So, this Mediterranean salad ticks all the boxes! These Asian-inspired flavors are truly addictive.
Check out these other high protein salad recipes!
16. Avocado Quinoa Salad with Creamy Lemon Dressing
Source: mychefsapron.com
Per Serving:
- Calories: 331
- Fats: 25g
- Protein: 7g
- Carbs: 25g
- Fiber: 8g
- Sugar: 3g
One of the best ways to boost the protein and longevity of a dish without adding calories is to opt for a low-GI grain like quinoa. With tons of fiber, this is a slow-burn dish that tastes great.
This salad is packed with superfoods to boost a healthy diet!
17. Quinoa Soup with Vegetables
Source: simplyscrumptiouseats.com
Per Serving:
- Calories: 330
- Fats: 8g
- Protein: 15g
- Carbs: 53g
- Fiber: 12g
- Sugar: 13g
Speaking of ways to use quinoa, this soup proves that it’s great in liquid form, too! This tasty soup is healthy and packed with great vegetables to keep your digestion happy.
The quinoa adds valuable fiber and makes a bowl of this soup effortlessly last you to your next meal.
18. Chana Saag
Source: jcookingodyssey.com
Per Serving:
- Calories: 201
- Fats: 7g
- Protein: 8g
- Carbs: 28g
- Fiber: 8g
- Sugar: 6g
Chana is Hindi for ‘chickpea’, meaning this is a chickpea-packed curry with a ton of protein on offer. If you’re after a low calorie meal that will stay with you, this saag is for you!
If you’d like even more energy from this dish, try serving it with a bed of brown or wild rice.
19. Crunchy Feta Salad
Source: cookedandloved.com
Per Serving:
- Calories: 389
- Fats: 30.3g
- Protein: 9.3g
- Carbs: 25.5g
- Fiber: 5.3g
- Sugar: 15.6g
Add a ton of texture and taste to a standard feta salad with this innovative recipe. The crunchy vegetables here take everything to a whole new level!
This looks just as good as it tastes, trust me.
20. Indian Chickpea Salad
Source: jcookingodyssey.com
Per Serving:
- Calories: 151
- Fats: 6g
- Protein: 5g
- Carbs: 20g
- Fiber: 6g
- Sugar: 5g
In India, chickpeas are a common ingredient as much of the country is vegetarian. So, these high-protein legumes are an ideal ingredient for breakfast, lunch, and dinner!
The best part about this salad is that you can make it ahead of time, and it’s super easy to whip up. It comes together in just minutes!
21. Asian Chicken Salad with Ginger Garlic Dressing
Source: cookedandloved.com
Per Serving:
- Calories: 375
- Fats: 19.5g
- Protein: 29.7g
- Carbs: 21.2g
- Fiber: 2.8g
- Sugar: 10g
Get inspired with this array of tasty Asian flavors! Light, bright, and just a little spicy, this Asian chicken salad is the perfect summer lunch.
This is a great option if you need to feed your family in a pinch. The ingredients are quick and easy to source, and it comes together in mere minutes.
22. Keto Chicken Cabbage Casserole
Source: prepareandnourish.com
Per Serving:
- Calories: 288
- Fats: 20g
- Protein: 19g
- Carbs: 7g
- Fiber: 2g
- Sugar: 3g
Take care of dinner for the night in a single pan with just forty-five minutes of your time. This is a keto-friendly meal, meaning it’s low in carbs and super high in protein.
Smothered in tasty cheese and garlic, this casserole just can’t miss.
23. Baked Chicken Breasts
Source: joyfoodsunshine.com
Per Serving:
- Calories: 151
- Fats: 5g
- Protein: 24g
- Carbs: 1g
- Fiber: 1g
- Sugar: 1g
How quick and easy are baked chicken breasts? This recipe proves that you can enjoy an utterly delicious low calorie dinner without spending hours and hours in the kitchen.
Best of all, it proves that low calorie dinners can be filling, too! Make sure to diversify your sides by adding plenty of greens and complex carbohydrates.
Follow up your dinner with one of these low calorie dessert recipes!
24. Ground Turkey Chili
Source: thecleaneatingcouple.com
Per Serving:
- Calories: 390
- Fats: 9g
- Protein: 46g
- Carbs: 37g
- Fiber: 10g
- Sugar: 7g
A thirty-minute dinner with lean ground turkey packed with spices and vegetables? Sign me up!
Here’s a rich and delicious chili that’s low in calories but absolutely bursting with flavor and protein.
25. Air Fryer Sea Bass
Source: makeitskinnyplease.com
Per Serving:
- Calories: 397
- Fats: 28g
- Protein: 28g
- Carbs: 8g
- Fiber: 0.2g
- Sugar: 4g
Give your air fryer a workout with this absolutely delicious sea bass dish. I love cooking with sea bass because it absorbs flavor like no other seafood, and it’s robust enough to anchor a dish.
If you love seafood, you’ll love this. Trust me!
26. Minestrone Soup
Source: livingsmartandhealthy.com
Per Serving:
- Calories: 169
- Fats: 4g
- Protein: 6g
- Carbs: 28g
- Fiber: 4g
- Sugar: 6g
Minestrone soup is every Italian grandmother’s secret weapon on a cold winter night. Packed with vegetables from every part of the garden, this is a chill thirty-minute version of the soup.
If you’re strapped for time and need a crowd-pleaser dish, this quick minestrone can deliver!
27. Scotch Egg
Source: healthyrecipes101.com
Per Serving:
- Calories: 206
- Fats: 15g
- Protein: 14g
- Carbs: 5g
- Fiber: 1g
- Sugar: 1g
Scotch eggs can be tough to get right, but once you nail them, you’ll never go back. With a crunchy exterior and a ooey gooey interior, there’s nothing more comforting than this.
Serve with your favorite Scottish sides, or enjoy as a solo appetizer!
28. Brown Rice Pilau
Source: cinnamonandkale.co.uk
Per Serving:
- Calories: 297
- Fats: 4.9g
- Protein: 8g
- Carbs: 56g
- Fiber: 7.8g
- Sugar: 12.5g
Traditional pilau uses white rice for an ultra-fluffy result, but this lower calorie version uses brown rice for a high-protein, high-fiber alternative.
And it’s just as good, if not better, than white rice!
Packed with lentils and whichever other vegetables you have on hand, this is a great dish to clean out the vegetable drawer at the end of your week.
29. Ceviche
Source: healthyrecipes101.com
Per Serving:
- Calories: 250
- Fats: 12g
- Protein: 16g
- Carbs: 22g
- Fiber: 4g
- Sugar: 3g
Ceviche is one of my favorite low calorie meal options. It’s almost pure protein, with a spicy kick and a refreshing taste that makes it perfect for summer.
Whip up this ceviche in no time! You can use any seafood you like; just make sure to do your research on the best flavors to pair with it.
30. Eggs on Toast with Feta and Tomatoes
Source: cookedandloved.com
Per Serving:
- Calories: 354
- Fats: 16.2g
- Protein: 27.4g
- Carbs: 13g
- Fiber: 6.5g
- Sugar: 3.9g
In search of a low calorie brunch recipe that delivers on both flavor and look? You’ve found it! The crunchy toast is a perfect base for creamy eggs, crumbly cheese, and fresh tomatoes.
31. Turkey Bolognese – Greek Style
Source: cookedandloved.com
Per Serving:
- Calories: 367
- Fats: 20.4g
- Protein: 30.5g
- Carbs: 19.5g
- Fiber: 4.9g
- Sugar: 13.9g
Finally, we’re capping off this list with a Greek-style bolognese that fuses Italian and Greek flavors. This is super healthy, packed with vegetables, and humming with Mediterranean taste.
There we have it! Thirty-one ways to enjoy a low calorie meal that will still keep you going through a busy day. These are some of my favorite go-to’s, but have I missed some of yours?
Let me know in the comments below which recipes you love most or which ones you reach for when you need something filling and low in calories!
If you’re on the hunt for more recipe ideas to suit your dietary needs, check out my Healthy Eating section. This is packed with tasty recipes for a healthy diet.