It’s the start of a new year and many of us want to get a jump start on 2021 with some lighter dinner options. Here, I’ve put together 31 Dinner Recipes Under 500 Calories to help you through the lighter side of January. There’s dishes from seafood, chicken, vegan, gluten free and even indulgent. Take a look to kick start your January!
Southwestern Bell Pepper Quinoa
GLUTEN FREE, VEGETARIAN
Quinoa quite often gets overlooked, but it’s such a wholesome and easy grain to cook. It takes on the flavours you add to the pan and this dish comes in at just 446 calories per serving!
This Southwestern Bell Pepper Quinoa makes a great light dinner option. Made with fresh bell peppers, tomatoes and corn, it’s not only hearty it’s healthy as well.
NOTE, LEAVE OFF CHEESE TOPPING TO MAKE IT VEGAN
Spicy Chickpea Curry
Gluten Free, Vegan
If you’re not cooking with chickpeas, you’re missing out. These are high in protein, packing lots of flavour and come in at just 255 calories for one serving!
Where comfort food meets healthy eating and makes a delicious dish. Spicy Chickpea Curry! A super easy stove top dish that cooks relatively quickly, delivers on flavour and is even vegan friendly. Take a look and see what’s it all about.
Quick Teriyaki Vegetable Stir Fry
Gluten Free, Vegan
Stir frys are always great. A wonderful way to get in a whole lot of goodness. And this dish doesn’t disappoint and it comes in at just 447 calories for one serving!
Dinner done in a hurry with this Quick Teriyaki Vegetable Stir Fry. Full of flavour, wholesome, quick and delicious. If you got 5 minutes to chop a few things and 10 or so more minutes to cook you got dinner done!
Red Lentil Curry
Gluten Free, Vegan
Lentils are a great way to get in a nutritious dinner that’s filling. And this dish is loaded with great flavours and only 481 calories for one serving.
This Red Lentil Curry is high on flavour, it’s healthy and it cooks in about half an hour. A great winter warmer. Serve with some rice and bread and you got yourself a full dinner!
Spiced Cauliflower Rice Stir Fry
Gluten Free, Vegan
There is no denying the low calorie count on cauliflower. And if you’re looking for a tasty dinner with virtually no calories (just kidding), make this. Literally just over 100 calories a bowl. You’ll be able to have lots of sides.
If you are looking for an alternative to rice or couscous, why not take a look at cauliflower rice. Low in carbs, easy to make and cooks in just a couple of minutes. This Spiced Cauliflower Rice and Stir Fried Vegetables is a great way to get a healthy and nutritious dinner on the table in a hurry!!
Broccoli & Cheddar Casserole
Vegetarian
We don’t always think of creamy dishes as being low calorie, but this Casserole is just 390 calories per serving and it doesn’t skimp on comfort.
Dive into the 1950s with this traditional Broccoli and Cheddar Casserole. Basic, easy comfort food that’s great for chilly fall evenings. A dish for the whole family to enjoy as a side or even a main course. Eat your greens!
Spiced Lentils with Spinach
Gluten Free, Vegan
Lentils are super rich in potassium and fiber as well as high in protein. A super filling quick and easy dinner that comes in at just under 500 calories!
This Spiced Lentils and Spinach dish dabbles on the side of comforting. Not only is it nutritious and budget friendly, it is tasty and on the table in just 15 minutes. Yes, I did say 15 minutes! You can’t really argue with that time scale for dinner.
Three Bean Chili
Gluten Free, Vegan
Chili can be a dish that’s super high in calories if you don’t watch the ingredients. But this Three Bean Chili is light as well as comforting. With only 200 calories a bowl!
Why not dive into a warming bowl of this Three Bean Chilli the next time a craving strikes for something warm and hearty. Not only is it comforting and delicious, it’s a packed with nutrients and under 200 calories a bowl!
NOTE, LEAVE OFF THE TOPPINGS TO MAKE IT VEGAN
Creamy Parpadelle with Asparagus
Vegetarian
Dive into this delicious pasta dish guilt free at only 434 calories per serving!
Creamy pasta dishes are great any time of year, even in the summer. This Creamy Parpadelle with Asparagus is full of creamy richness and on your dinner table in just 15 minutes! A great dinner at the end of a busy day.
Tomato & Zucchini Oven Baked Pasta
Vegetarian
At 438 calories per serving, you can’t go wrong with this comforting pasta dish!
This Tomato & Zucchini Oven Baked Pasta is a great mid week comfort. Make in advance, pop it in the fridge and bake when ready.
Sun Dried Tomato & Bacon Spaghetti
You would never imagine that this big mountain of delicious spaghetti is only 415 calories per serving!
There is nothing better than a dinner that surprises you on taste and timing. Well, this Sun Dried Tomato & Bacon Spaghetti not only delivers on the taste buds it is done in no time at all. It’s even easy enough even for a mid week lunch!
Pasta Pomodoro
Vegetarian
This Pasta Pomodoro comes in at just over 200 calories a serving! More room for Garlic Fingers on the side!
A simple yet delicious pasta dish. Just a few ingredients and a little time and you can have this light and fresh Pasta Pomodoro on your dinner table. A great dish to keep in mind of busy days. Serve it up with a salad and some garlic bread for a complete meal.
Split Pea & Carrot Soup
Gluten Free, Vegan
This Split Pea and Carrot Soup is so warming and comforting and is just under 400 calories a bowl.
Split Pea and Carrot Soup it’s tasty, affordable, easy and healthy to boot! What’s not to like?
Slow Cooker Minestrone Soup
Vegan
Slow cooker soups are a great way to get dinner on the table. And this on is under 300 calories a bowl! Make room for a Whole Wheat Dinner Roll on the side.
Making soup has never been easier than in a slow cooker. This Slow Cooker Minestrone Soup is filled with a rich tomato flavour and studded with loads of vegetables. Serve topped with fresh parmesan and some crusty bread on the side. A great winter meal!
NOTE, LEAVE OFF THE PARMESAN CHEESE TOPPING TO MAKE IT VEGAN
Roasted Parsnip & Carrot Soup
Gluten Free, Vegan
Here’s your perfect nutrient packed and delicious soup under 300 calories bowl.
A velvety rich soup with hearty vegetables and aromatic turmeric for flavour. If you are looking for a new easy soup to add to your winter collection, Roasted Parsnip and Carrot Soup could be one for you.
Portobello Mushroom & Spinach Risotto
Vegetarian
Creamy, hearty, delicious and 423 calories a serving!
A creamy and fresh Italian favourite, risotto. This dish has the heartiness of a winter meal yet fresh enough for warmer spring days. This Portobello Mushroom & Spinach Risotto will have you going back for seconds.
Butternut Squash Risotto
Vegetarian
At just 364 calories per serving, this is a risotto miss out on. There’s even room for a Parmesan & Chive Biscuit on the side.
This Butternut Squash Risotto is a delicious dive into dish that would be welcomed on any chilly winter evening.
Stove Top Chicken & Quinoa
This dish does not disappoint with quinoa, chicken, lots of vegetables and even cheese! And it’s only 434 calories per serving.
Dive into this Stove Top Chicken & Quinoa dish for a weeknight dinner soon. Full of flavour, hearty and wholesome.
Turkey & Bacon Burger
Yes, a burger that’s only 406 calories per serving! Yum.
This Turkey & Bacon Burger is a great alternative to beef if you are looking for something a little lighter. Made with all fresh ingredients and can be frozen for easy dinners.
Singapore Style Chicken Noodle Stir Fry
Stir frys are a great way to get a lot of vegetables into your dinner and keep it lower on calories. And this stir fry noodle dinner is just under 500 calories for one serving.
Who doesn’t love a good stir fry! This Singapore Style Chicken Noodle Stir Fry is crisp and fresh with just the right amount of spice. A great dinner to prep in advance and cook just before serving.
Spiced Turkey Tacos
By using ground turkey instead of ground beef, you get a much lower calorie taco. You can enjoy two of these tacos for just 500 calories!
Who likes tacos? Well, if you do, it doesn’t get a whole lot easier than these Spiced Turkey Tacos. Switching out your ground beef for turkey for a lighter taco. A great mid week dinner the whole family is sure to enjoy!
Grilled Cajun Chicken Salad
Gluten Free
Quite often it’s the dressing that makes salads so high in calories. But this salad uses a lower calorie homemade dressing that is just delish! At only 362 calories a serving, it’s a keeper.
A new take on an classic salad. If you like the good ol’ classic Cesar salad, you are going to love this updated version. Grilled Cajun Chicken Salad is a perfect light dinner. And salads aren’t just for summer, you can cook the chicken in a skillet on the stove top!
Chicken & Spinach Lasagna
500 calorie lasagna? I’m here for it. This lasagna is so deep and delicious, you would never imagine it comes in as a lower calorie dinner.
Yes, believe it or not this decadent Chicken & Spinach Lasagna comes in under 500 calories per portion. Rich and comforting layers of pasta, cheese, spinach, chicken in a rich tomato sauce.
Paprika Chicken Salad
Gluten Free
This is a wonderful light and fresh dinner or lunch at just 436 calories a serving!
Keeping it light with this Paprika Chicken Salad. A delicious way to head into January. Although is recipe is cooked on the barbecue, you could just as easily cook it on the stove top!
Chicken & Shrimp Paella
Gluten Free
Paella is a delicious one pot dinner the whole family will love at only 438 calories per serving.
Paella is an absolute corner stone of Spanish cooking. It’s a dish I’ve been making for almost two decades and love it every single time. This Chicken & Shrimp Paella is family friendly and easy to make. Fancy enough for weekend entertaining and easy enough for mid week dinners.
Lemon & Parmesan Perch with Sauteed Spinach
You would never guess that this delicious dinner comes in at just over 300 calories a serving. There’s even room for a starter!
Make this Lemon & Parmesan Perch with Sauteed Spinach. It’s super healthy, budget friendly, quick and easy dinner. You can have dinner on the table in about 1/2 hour, so I think we can call it quick week night dinner. Fish for the win!
Cod Au Gratin
This Cod Au Gratin has comfort all wrapped up at 380 calories per serving!
Cod au Gratin is a classic and comforting dish and I’ve been making it for years. This dish never disappoints and is perfect served with crisp vegetables and some home made bread. Take a look!
Lemon Salmon with Sauteed Spinach & Cannelloni Beans
This is a full balanced dinner that comes in at only 308 calories per serving! You can even have those Dinner Rolls on the side!
This Lemon Salmon with Sautéed Spinach and Cannelloni Beans is just packed full of goodness that will make you feel justified in indulging in that carrot cake! That’s how it works right? This quick and healthy salmon dish with cannelloni beans and fresh spinach just screams wellness from the inside out.
Shrimp Tacos with a Cilantro Lime Topping
Two of these Shrimp Tacos are just about 450 calories and they deliver high on the flavour front!
Tender pieces of shrimp with a creamy cilantro topping and wrapped up in a crisp taco shell. These Shrimp Tacos with a Cilantro Lime Topping are a must make!
Fish Tacos with a Spicy Mango Salsa
You can enjoy two of these delicious tacos for about 450 calories. The fish is fan fried on deep fried, which keeps the calorie count down.
The fresh flavours of mango and the light and crispy fish, you will feel like you are whisked away to a tropical vacation biting into these tacos. Well, maybe. In any case, these Fish Tacos with a Spicy mango Salsa are bursting with flavours that will keep you coming back for more. And you get TWO tacos under 500 calories!
Spicy Steak Fajitas with Roasted Tomato Salsa
Beef is often associated as a higher calorie, but these Spicy Steak Fajitas with Roasted Tomato Salsa are only 400 calories per serving!
Put these Spicy Steak Fajitas with Roasted Tomato Salsa on your dinner table this month! If you have never tried salsa this way, get on it and you won’t be disappointed. I am a late bloomer to this type of salsa and it’s bursting with flavour and totally delicious!
Thanks For Stopping by & Hope To See You Soon!
So many great ideas here!! I’m always searching for easy to prepare healthy dinners and this round up is perfect for new year eating. Thanks!
Thanks a bunch Bernice. Happy you found it helpful.
Amazing collaboration of meals under 500 calories. Definitely pinning this post for future reference. First up the three been chili and then the shrimp tacos!
Thanks Amy. That Chili is a great one for the winter!
Sooo many great options for healthy meals! Thanks for putting them together! I love it that there’s so much variety – meat, seafood, vegetarian, poultry and different cuisines!
Thanks so much Vijitha. Yes, hopefully there’s something for everyone in there.
That spicy chickpea dish reminds me of a Cuban dish I love, I think it’s time to make it again.
I love that chickpea dish and am making it this week. Happy you like it, thanks Ayngelina!
Great round up! One can never have too many dinner recipes and healthier, lower-calorie ones to boot! Pinning this one. Thanks!
Thanks Sharon. I thought it was a good idea for January after the indulgent holiday period. Have a great weekend!!
thanks for sharing this roundup healthy options for under 500 calories! Perfect for my new diet plan!
Thanks Nancy, yes good for January for sure!
This is a great roundup of recipes to refer to when I’m at a loss for what to make for dinner! Thanks for sharing!
Thanks Lisa!