8 Easy Healthy Dinner Recipes Under 400 Calories You’ll Crave Every Week

By Brandon D / October 5, 2025

Weeknight dinners don’t have to be boring or complicated (or sad salad-in-a-bowl vibes). These eight recipes are fast, flavor-packed, and clock in under 400 calories—without leaving you hunting for snacks an hour later. We’re talking juicy chicken, cozy soups, saucy noodles, and veggie-packed bowls that actually satisfy. Ready to cook smarter, not harder? Let’s dive in.

1. Zesty Lemon-Herb Chicken With Garlicky Greens

This is your reliable “feel-good” dinner: bright, juicy chicken that tastes like sunshine, plus a heap of garlicky greens. It’s quick enough for Tuesday, special enough for company, and it hits that magic balance—light, but not skimpy.

Ingredients: (Serves 2)

• 2 small boneless, skinless chicken breasts (about 5 oz each)
• 1 tablespoon olive oil, divided
• 1 lemon (zest and juice)
• 2 garlic cloves, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 4 cups chopped kale or baby spinach (or a mix)
• 1/4 cup low-sodium chicken broth (or water)
• 2 tablespoons chopped fresh parsley (optional)

Instructions:

1. In a bowl, whisk 1/2 tablespoon olive oil, lemon zest, 1 tablespoon lemon juice, garlic, Dijon, honey, oregano, thyme, salt, and pepper.
2. Pound the chicken to even thickness (about 1/2 inch). Toss with the marinade and let sit 10 minutes while you prep the greens.
3. Heat a large nonstick skillet over medium-high. Add remaining 1/2 tablespoon olive oil. Sear chicken 4–5 minutes per side until cooked through (internal temp 165°F). Transfer to a plate and tent with foil.
4. In the same skillet, add kale/spinach and broth. Cook 2–3 minutes, stirring, until wilted and tender. Season with a pinch of salt and a squeeze of lemon.
5. Slice the chicken and serve over the garlicky greens. Scatter parsley on top if you’re feeling fancy.

Pro tip: Add thin lemon slices to the pan in the last minute for caramelized citrus goodness. For extra volume without calories, toss in sliced mushrooms or zucchini with the greens. Approx. 310–340 calories per serving.

2. Smoky Chipotle Shrimp Tacos With Crunchy Slaw

Taco night, but make it light. These shrimp tacos bring smoky heat, juicy texture, and a cool, crunchy slaw—no heavy sauces required. They’re ready in 15 minutes, and yes, they taste like coastal vacation.

Ingredients: (Serves 2)

• 8 oz large shrimp, peeled and deveined
• 1 tablespoon lime juice
• 1 teaspoon olive oil
• 1 teaspoon chipotle chili powder (or chili powder + pinch smoked paprika)
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon kosher salt
• 4 small corn tortillas
• 1 cup shredded cabbage or coleslaw mix
• 1 small carrot, grated
• 2 tablespoons plain Greek yogurt
• 1 teaspoon lime juice
• 1 teaspoon honey
• 2 tablespoons chopped cilantro
• 1/4 small red onion, thinly sliced
• Hot sauce or extra lime wedges, for serving

Instructions:

1. Pat shrimp dry. Toss with lime juice, olive oil, chipotle, cumin, garlic powder, and salt.
2. In a bowl, mix cabbage, carrot, Greek yogurt, 1 teaspoon lime juice, honey, and half the cilantro. Season to taste.
3. Heat a skillet over medium-high. Cook shrimp 2 minutes per side until pink and opaque.
4. Warm tortillas in a dry pan or microwave wrapped in a damp towel.
5. Assemble: Slaw, shrimp, red onion, remaining cilantro. Finish with hot sauce or extra lime.

Make it your way: Add avocado slices if calories allow, or swap Greek yogurt for a dairy-free alternative. Try grilled corn kernels in the slaw for a sweet pop. About 320–360 calories per serving (2 tacos).

3. One-Pan Balsamic Chicken & Veggie Bake

Sheet pan dinner to the rescue. Toss everything in a tangy-sweet balsamic glaze and roast until caramelized at the edges. Minimal effort, maximum payoff, and hardly any dishes.

Ingredients: (Serves 3)

• 3 small boneless, skinless chicken thighs (about 4 oz each)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 small red onion, cut into wedges
• 1 cup cherry tomatoes
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• Fresh basil, torn (optional)

Instructions:

1. Preheat oven to 425°F. Line a large sheet pan with parchment.
2. In a small bowl, whisk olive oil, balsamic, Dijon, honey, Italian seasoning, salt, and pepper.
3. Add chicken and all veggies to the sheet pan. Drizzle with balsamic mixture; toss to coat. Spread into an even layer.
4. Roast 20–25 minutes, flipping veggies halfway, until chicken reaches 165°F and veggies are tender and lightly charred.
5. Rest 5 minutes. Slice chicken and scatter basil over top.

Serving ideas: Spoon over a small scoop of cauliflower rice to keep calories low, or a few roasted potatoes if you’ve got room. Leftovers are great cold in a salad. Around 350–390 calories per serving.

4. Creamy Tomato Basil Lentil Soup (No Cream Needed)

This soup is cozy without being heavy. Red lentils cook fast and blend into a silky, creamy texture—no dairy required. It’s budget-friendly, big on flavor, and tastes even better the next day.

Ingredients: (Serves 4)

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 1 medium carrot, diced
• 1 teaspoon dried basil (or 1/4 cup fresh basil, chopped, added at the end)
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• 3/4 cup red lentils, rinsed
• 1 (14.5 oz) can crushed tomatoes
• 3 cups low-sodium vegetable broth
• 1 teaspoon honey or sugar (balances acidity)
• 1/2 teaspoon kosher salt, plus to taste
• Black pepper to taste
• 2 tablespoons chopped fresh basil (if not using dried)
• 1 tablespoon lemon juice (optional, brightens)

Instructions:

1. Warm olive oil in a pot over medium heat. Add onion, carrot, and a pinch of salt; cook 5 minutes until softened. Stir in garlic, basil, oregano, and red pepper flakes; cook 30 seconds.
2. Add lentils, crushed tomatoes, broth, honey, and 1/2 teaspoon salt. Bring to a simmer, reduce heat, and cook 18–20 minutes until lentils are tender.
3. Use an immersion blender to partially or fully blend to your preferred texture. Stir in fresh basil (if using) and lemon juice. Adjust salt and pepper.

Serve it up: Drizzle with a teaspoon of olive oil and crack of pepper. Pair with a simple side salad if you’re hungry. Roughly 220–260 calories per bowl. Freezes like a dream.

5. Ginger-Sesame Turkey Lettuce Cups With Crunchy Veg

These lettuce cups are all about texture: crisp leaves, tender turkey, and a gingery, savory sauce. They’re fun to eat and come together faster than takeout—seriously.

Ingredients: (Serves 4)

• 1 pound lean ground turkey (93% lean)
• 1 teaspoon sesame oil
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1/2 cup finely diced onion
• 1 cup finely diced bell pepper
• 1 cup finely chopped mushrooms
• 1/4 cup low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon hoisin sauce
• 1 teaspoon honey
• 1/4 teaspoon red pepper flakes (optional)
• 1 head butter or Bibb lettuce, leaves separated
• 2 green onions, thinly sliced
• 1 teaspoon toasted sesame seeds (optional)
• Lime wedges, for serving

Instructions:

1. Heat olive oil and sesame oil in a large skillet over medium-high. Add turkey and cook, breaking up, until no longer pink, 5–6 minutes.
2. Stir in garlic, ginger, onion, peppers, and mushrooms. Cook 4–5 minutes until veggies soften.
3. Add soy sauce, rice vinegar, hoisin, honey, and red pepper flakes. Simmer 2 minutes to thicken slightly.
4. Serve in lettuce leaves; top with green onions and sesame seeds. Squeeze lime over the top.

Variations: Swap turkey for extra-firm tofu crumbles or chicken. Add water chestnuts for a satisfying crunch. About 250–300 calories per serving (3–4 lettuce cups).

6. Cozy Garlic-Parmesan Spaghetti Squash With Spinach

Craving pasta without the heavy feeling? This spaghetti squash delivers twirlable strands in a silky garlic-Parmesan sauce with tender spinach. It’s comfort food that still leaves room for dessert.

Ingredients: (Serves 2)

• 1 medium spaghetti squash (about 2.5–3 lbs)
• 1 tablespoon olive oil, divided
• 3 garlic cloves, minced
• 1/4 teaspoon red pepper flakes (optional)
• 3 cups baby spinach
• 1/3 cup low-sodium vegetable broth
• 2 tablespoons finely grated Parmesan cheese
• 2 tablespoons plain Greek yogurt
• 1/4 teaspoon kosher salt, plus to taste
• Black pepper to taste
• Chopped parsley or extra Parmesan for serving (optional)

Instructions:

1. Preheat oven to 425°F. Halve the squash lengthwise and scoop out seeds. Rub cut sides with 1/2 tablespoon olive oil and a pinch of salt. Place cut-side down on a parchment-lined sheet; roast 35–40 minutes until strands pull easily with a fork.
2. Meanwhile, heat remaining 1/2 tablespoon olive oil in a skillet over medium. Add garlic and red pepper flakes; cook 30–45 seconds until fragrant.
3. Add spinach and broth; cook 2–3 minutes until wilted. Stir in Parmesan until melted. Remove from heat and stir in Greek yogurt. Season with salt and pepper.
4. Scrape squash into strands and toss with the sauce. Adjust seasoning. Top with parsley or more Parmesan if desired.

Shortcut: Microwave the squash cut-side down with a splash of water, 10–12 minutes total, if you’re short on time. Around 280–330 calories per serving.

7. Maple-Mustard Salmon With Roasted Brussels

Sweet, tangy, and perfectly flaky salmon paired with crispy Brussels sprouts—this is weeknight elegance with almost no effort. The glaze caramelizes in the oven, giving you big flavor with minimal sugar.

Ingredients: (Serves 2)

• 2 salmon fillets (4–5 oz each), skin on
• 2 cups Brussels sprouts, halved
• 1 tablespoon olive oil
• 1 tablespoon Dijon mustard
• 1 teaspoon whole-grain mustard (optional, for texture)
• 1 tablespoon pure maple syrup
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon kosher salt, divided
• 1/4 teaspoon black pepper
• Lemon wedges, for serving

Instructions:

1. Preheat oven to 425°F. Toss Brussels with olive oil, half the salt, and pepper on a sheet pan. Roast 10 minutes.
2. Whisk Dijon, whole-grain mustard, maple, vinegar, and remaining salt.
3. Push Brussels to one side. Place salmon skin-side down; brush generously with glaze. Return to oven for 10–12 minutes, until salmon flakes easily and Brussels are crisp-tender.
4. Serve with lemon wedges and any extra glaze drizzled on top.

Tip: Add a handful of halved grapes to the pan for the last 5 minutes—unreal with Brussels and salmon. About 360–390 calories per serving.

8. Peanut-Lime Zoodles With Chili Crisp Tofu

Noodles without the carb crash. Zucchini “zoodles” get tossed in a creamy, tangy peanut-lime sauce and topped with crispy tofu for protein. It’s fast, slurpy, and wildly satisfying.

Ingredients: (Serves 2)

• 2 medium zucchinis, spiralized
• 8 oz extra-firm tofu, pressed and cubed
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• 1 teaspoon sesame oil
• 1/2 red bell pepper, thinly sliced
• 1 small carrot, julienned
• 2 green onions, sliced
• 2 tablespoons chopped peanuts (optional)
• 1 tablespoon chili crisp (optional, for heat)

Peanut-Lime Sauce:

• 2 tablespoons natural peanut butter
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon lime juice
• 1 teaspoon honey or maple syrup
• 1 teaspoon rice vinegar
• 1–2 tablespoons warm water to thin

Instructions:

1. Pat tofu very dry. Toss with cornstarch and a pinch of salt.
2. Heat olive oil in a nonstick skillet over medium-high. Cook tofu 7–9 minutes until golden on most sides. Drizzle in sesame oil in the last minute. Remove and toss with chili crisp, if using.
3. Whisk sauce ingredients, adding water until pourable.
4. In the same pan, add peppers and carrot; cook 2 minutes. Add zoodles and cook 1–2 minutes until just tender (don’t overdo it).
5. Remove from heat, toss zoodles with sauce. Top with tofu, green onions, and peanuts.

Keep it crisp: Salt zoodles lightly and pat dry beforehand if they’re extra watery. About 330–380 calories per serving.

How to Make These Dinners Work for You

Want more staying power? Add a side of steamed veggies or a light salad. Need extra carbs for a workout day? Pair with half a cup of brown rice, quinoa, or roasted potatoes and adjust portions to keep things balanced.

These eight dishes prove “healthy” doesn’t mean bland or complicated. Pick one for tonight, set a timer for 30 minutes, and watch how fast dinner joy comes back. Which one are you cooking first?