5 Healthy Dinner Recipes Under 500 Calories That You’ll Actually Crave

By Brandon D / September 30, 2025

Weeknight dinners don’t have to be boring—or leave you raiding the pantry an hour later. These five recipes are light, bold on flavor, and fast enough to pull off between emails and your favorite show. We’re talking fresh herbs, crunchy textures, and sauces so good you’ll want to swipe the pan clean. And yes, every single one stays under 500 calories. Ready to upgrade dinner without the drama?

1. Lemon-Herb Chicken With Garlic Green Beans That Tastes Like Summer

This is the kind of dinner that feels like sunshine on a plate—bright, zesty, and done in 25 minutes. The chicken stays juicy thanks to a quick lemon marinade, and the green beans get a garlicky sizzle that makes them surprisingly addictive. It’s a simple, clean combo that never gets old.

Ingredients: (Serves 2, about 420 calories per serving)

• 2 small boneless, skinless chicken breasts (5–6 oz each)
• 1 large lemon, zested and juiced (about 3 tbsp juice)
• 1 tbsp extra-virgin olive oil
• 2 garlic cloves, minced, divided
• 1 tsp Dijon mustard
• 1 tsp honey
• 1 tsp dried oregano (or 1 tbsp fresh, chopped)
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 8 oz fresh green beans, trimmed
• 1 tsp olive oil (for beans)
• 1 tbsp chopped fresh parsley (optional)

Instructions:

1. Whisk the lemon juice, zest, 1 tbsp olive oil, 1 minced garlic clove, Dijon, honey, oregano, salt, and pepper. Add chicken and marinate 10–15 minutes (or up to 2 hours in the fridge).
2. Heat a large nonstick skillet over medium. Shake off excess marinade and sear chicken 5–6 minutes per side, until golden and cooked through. Rest 3 minutes.
3. In the same pan, add 1 tsp olive oil and the remaining garlic. Cook 30 seconds, then toss in green beans with a pinch of salt. Sauté 4–5 minutes until crisp-tender.
4. Slice chicken, plate with beans, and sprinkle parsley. Spoon any pan juices over the top.

Pro tip: Want it saucier? Reduce leftover marinade in a small saucepan for 2–3 minutes at a simmer until slightly thickened. Add a micro-grate of Parmesan if you’re feeling fancy (still stays light!).

2. Smoky Chipotle Shrimp Bowls With Cilantro-Lime Cauli Rice

These bowls bring big taco energy without the heavy calories. You’ll get smoky heat from chipotle, cool crunch from fresh toppings, and a citrusy cauliflower rice that soaks up every drop. It’s fast, high-protein, and wildly satisfying.

Ingredients: (Serves 2, about 470 calories per serving)

• 10 oz raw shrimp, peeled and deveined
• 1 tbsp adobo sauce (from canned chipotles)
• 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1 tbsp olive oil, divided
• 12 oz riced cauliflower (fresh or frozen)
• 1 small lime, zested and juiced
• 2 tbsp chopped cilantro
• 1/2 cup cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1/2 avocado, sliced
• 2 tbsp plain Greek yogurt

Instructions:

1. Pat shrimp dry. Toss with adobo, paprika, cumin, garlic powder, salt, and 1 tsp olive oil. Let sit 10 minutes.
2. Heat a skillet over medium-high with 2 tsp olive oil. Add shrimp and cook 2–3 minutes per side until opaque and lightly charred. Set aside.
3. In the same pan, add cauliflower rice. Sauté 4–5 minutes until tender. Stir in lime juice, zest, and cilantro. Season to taste.
4. Build bowls: cauli rice, shrimp, tomatoes, onion, avocado. Finish with a dollop of Greek yogurt and a squeeze of lime.

Variations: Swap shrimp for black beans for a plant-based bowl. Add corn or shredded cabbage for extra crunch. If you love heat, chop one chipotle pepper and toss it in—trust me, it’s a vibe.

3. Sheet-Pan Miso Salmon With Roasted Broccoli And Carrots

One pan, minimal cleanup, maximum flavor. The miso glaze is salty-sweet-umami magic that turns delicate salmon into a weeknight showstopper. Roasted veggies caramelize right alongside, so dinner basically makes itself.

Ingredients: (Serves 2, about 480 calories per serving)

• 2 salmon fillets (5–6 oz each), skin on
• 2 cups broccoli florets
• 2 medium carrots, peeled and sliced on the bias
• 1 tbsp olive oil
• 1/4 tsp salt and a few grinds of pepper
• 1 tbsp white miso paste
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp honey
• 1 tsp grated fresh ginger
• 1 small garlic clove, grated
• Sesame seeds and scallions, for garnish (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Toss broccoli and carrots with olive oil, salt, and pepper. Spread on the pan and roast 10 minutes.
3. Meanwhile, whisk miso, soy, vinegar, honey, ginger, and garlic into a smooth glaze.
4. Pull the pan, push veggies to the sides, and place salmon in the center. Brush salmon with miso glaze (reserve a little for finishing). Roast 8–10 minutes, until salmon flakes easily.
5. Brush salmon with remaining glaze. Garnish with sesame seeds and scallions if using.

Serving idea: Add a lemon wedge or a small mound of steamed brown rice if you’ve got extra calories to spare. For a lower-carb swap, throw in sliced mushrooms or snap peas onto the pan for the last 8 minutes—seriously good.

4. Creamy Tomato-Basil Turkey Skillet (No Cream, All Comfort)

Think cozy pasta night, minus the heavy cream and food coma. This skillet uses lean ground turkey, cherry tomatoes, and a silky Greek-yogurt finish to feel indulgent without the calories. It’s fast, family-friendly, and perfect with a hunk of crusty bread—or zucchini noodles if you’re keeping it light.

Ingredients: (Serves 3, about 450 calories per serving)

• 1 lb lean ground turkey (93% lean)
• 1 tbsp olive oil
• 1 small yellow onion, finely diced
• 3 garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 1/2 cup low-sodium chicken broth
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• 1/2 tsp salt and black pepper to taste
• 1/2 cup plain Greek yogurt (2% or nonfat)
• 1/4 cup torn fresh basil
• 2 cups baby spinach
• Optional: 6 oz cooked whole-wheat pasta or 3 medium zucchini spiralized (see notes)

Instructions:

1. Heat olive oil in a large skillet over medium. Add onion and cook 3–4 minutes until softened. Stir in garlic for 30 seconds.
2. Add turkey, breaking it up. Season with salt, pepper, oregano, and red pepper flakes. Cook until browned, 6–8 minutes.
3. Add cherry tomatoes and broth. Simmer 5–7 minutes until tomatoes burst and sauce reduces slightly.
4. Off the heat, stir in Greek yogurt until creamy. Return to low heat just to warm through (don’t boil). Fold in basil and spinach until wilted.
5. Serve as-is or over a small portion of whole-wheat pasta or zucchini noodles.

Lighten or load: For under 500 calories, keep portions of pasta small or use zucchini noodles. Add a sprinkle of Parmesan if you like—just 1 tablespoon goes a long way. Leftovers reheat like a dream.

5. Crunchy Thai-Inspired Peanut Tofu Salad You’ll Want Every Night

This salad is a texture party: crisp veggies, golden tofu, and a creamy peanut-lime dressing that’s absolutely drinkable. It’s plant-based, protein-packed, and comes together faster than delivery on a busy evening. The secret? A quick cornstarch toss for shatter-crisp tofu.

Ingredients: (Serves 2, about 480 calories per serving)

• 14 oz extra-firm tofu, drained and pressed
• 1 tbsp cornstarch
• 1/2 tsp salt
• 1 tbsp avocado or olive oil
• 3 cups shredded cabbage (mix of red and green)
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 small cucumber, halved and sliced
• 2 scallions, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 2 tbsp roasted peanuts, chopped

Peanut-Lime Dressing:

• 2 tbsp natural peanut butter
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp lime juice
• 1 tsp honey or maple syrup
• 1 tsp rice vinegar
• 1 tsp grated fresh ginger
• Warm water to thin (1–3 tsp)

Instructions:

1. Cut tofu into 1-inch cubes. Toss with cornstarch and salt until coated.
2. Heat oil in a nonstick skillet over medium-high. Add tofu in a single layer and cook 8–10 minutes, turning occasionally, until crispy and golden on all sides.
3. Whisk dressing ingredients, adding warm water until pourable and creamy.
4. In a large bowl, combine cabbage, carrots, bell pepper, cucumber, scallions, and cilantro. Add tofu and drizzle with dressing. Toss gently.
5. Top with chopped peanuts and an extra squeeze of lime.

Make it yours: Add edamame for extra protein or mango for a sweet pop. If you’re meal-prepping, keep the dressing separate until serving so everything stays crunchy—trust me, it’s worth the tiny extra step.

Smart Swaps and Tips for Staying Under 500 Calories

• Portion protein smartly: 5–6 oz fish or poultry per serving keeps you satisfied without blowing the budget.
• Layer flavor, not fat: Citrus, herbs, miso, and spices do heavy lifting without extra calories.
• Go big on veggies: Bulk up plates with roasted or raw veggies for volume and crunch.
• Use yogurt as a finisher: Stir into warm sauces off heat for creaminess without curdling.

There you go—five dinners that are light, colorful, and seriously tasty. Pick one, grab your pan, and let your kitchen smell like a cozy little bistro. Your weeknights just got a lot more delicious (and a lot less complicated). Which one’s calling your name first?