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31 Easy 500 Calorie Recipes

Trying to keep the calorie count on the low side? With these delicious 500 calories meals, your taste buds will also be pleased!

But that doesn’t mean eating boring foods and tracking every morsel. You can still eat healthy and delicious meals and be full.

Want to know how? By sticking to 500-calorie dishes. That is the perfect balance between shedding pounds while staying full.

For a well-rounded meal that will satisfy your palate, check out these 31 yummy dishes.

500 calorie recipe ideas

1. Salmon Stir Fry

salmon stir fry

Credit: allnutritious.com

Umami, sweet, and Asian-inspired! This salmon stir-fry is rich in protein and gluten and dairy-free.

The dish consists of three parts.

The salmon. Which is cooked in a wok until golden.

The veggies. This consists of carrots, zucchini, mushrooms, peppers, and red onions.

And the sauce which is used to smother the veggies and salmon to give them the best possible flavor.

2. Creamy Tomato Chicken Skillet

creamy tomato chicken skillet

Credit: allnutritious.com

If you love creamy tomato sauces, this dish is definitely for you. Skillet chicken, soaking up delicious Italian flavors. How’s that for a satisfying dinner?

The sauce is loaded with garlic, canned tomatoes, heavy cream, and parmesan cheese. Plus, it is flavored with Italian seasoning for some authentic Mediterranean notes.

3. Chicken Salad Meal Prep

chicken salad meal prep

Credit: allnutritious.com

Meal prep chicken salad! The perfect choice if you are a busy worker. This will ensure that you have nutritious and filling meals for lunch days in advance.

Well-seasoned chicken is pan-fried, then paired with fresh veggies. That includes lettuce, tomatoes, cucumbers, onions, and avocados.

Everything is tossed with a sweet and tangy honey mustard dressing.

4. Chipotle Chicken Salad

chipotle chicken salad

Credit: allnutritious.com

A single portion of this yummy and creamy chicken chipotle salad will give you 39 grams of protein.

A healthy chipotle version that consists of skillet-cooked chicken, veggies, and a sweet and fruity dressing.

The dressing includes chopped mangoes, garlic, honey, lime, and spicy seasonings.

All of that combined? That results in a tasty, meaty, and crisp bowl that you will gladly come back to.

5. Sheet Pan Chicken Fajitas

sheet pan chicken fajitas

Credit: allnutritious.com

Chicken fajitas from the oven? Yum!

This is a convenient sheet pan recipe that includes strips of chicken breasts, bell peppers, and onions.

Seasoned with paprika, chili, garlic, and cumin. And served in corn shells.

The recipe also includes juiced limes and chopped cilantro for freshness. Top these fajitas with some sour cream, guacamole, or even salsa.

6. 3-Ingredient Honey Chicken Wings

honey chicken wings

Credit: allnutritious.com

Sweet and crispy chicken wings that are perfect for your game night parties. This is a great last-minute dish.

The only thing you need to do is preheat your oven to 450 F, coat the wings in Italian seasoning, and bake for about 40 minutes.

Then, you simply drizzle them with honey when straight out of the oven and serve.

7. Lemon Chicken with Veggies

lemon chicken with vegetables

Credit: allnutritious.com

Lemon-flavored chicken with veggies on the side. This dish is nutritious and filling. And just bursting with flavors.

The chicken, broccoli, and sweet potatoes are roasted in the oven. While the cherry tomatoes are simply combined with dill.

The chicken is also marinated in a lemon and garlic mixture. And yes, it is as yummy as you can imagine.

8. Sheet Pan Chicken Thighs with Garlic and Honey

sheet pan chicken thighs

Credit: allnutritious.com

These are not your ordinary chicken thighs! They are sticky, glazed, sweet, savory, and a bit spiced.

The thighs are flavored with garlic, oregano, chili powder, and honey. It is best to leave the meat marinating for at least 30 minutes.

And that’s not even the best part. The chicken is also combined with Brussels sprouts, carrots, peppers, and onions.

9. Bean Stuffed Sweet Potatoes (479 kcal)

stuffed sweet potatoes

Bring authentic Mexican flavors into your kitchen while still eating a healthy diet. These comforting stuffed sweet potatoes are super easy to make and delicious to eat.

The perfect healthy, filling meal everyone in the family will love. Perfect for the dinner parties, too as you can fill these up with whatever you want.

Per Serving:

  • Calories: 479
  • Fats: 19g
  • Protein: 16g
  • Carbs: 67g
  • Fiber: 20g
  • Sugar: 11g

10. Shrimp Tacos (492 kcal)

Shrimp Tacos

Credit: tastesbetterfromscratch.com

These tacos add a coastal spin to your taco night. Spicy shrimp are paired with a creamy, velvety sauce.

The sauce balances out the heat of the jalapeno peppers. And the white wine vinegar adds acidity.

To add flavor to your shrimp, you’ll be marinating them with spices. So, have your measuring spoons handy.

These measuring spoons are heavy-duty and make measuring spices a breeze.

Per Serving:

  • Calories: 492
  • Fats: 22g
  • Protein: 43g
  • Carbs: 32g
  • Fiber: 4g
  • Sugar: 2g

11. Vegetarian Stuffed Peppers Mexican Style (485 kcal)

Vegetarian Stuffed Peppers

Credit: ourhappymess.com

Tired of regular stuffed peppers? Have these instead.

They’re loaded with black beans, which are packed with protein.

Now you will be using a lot of spices- 8 to be exact. But to make things easier, you can use this Taco Bell Seasoning Mix instead.

Check out more healthy pantry meals here.

Per Serving:

  • Calories: 485
  • Fats: 23g
  • Protein: 26g
  • Carbs: 46g
  • Fiber: 13g
  • Sugar: 10g

12. Cranberry Rosemary One Pan Chicken (532 kcal)

Cranberry Rosemary One Pan Chicken

Credit: 40aprons.com

this one-pan chicken dish is elegant, festive, and decadent- you’ll think you’re cheating on your diet.

The tartness of the cranberries offers a nice contrast to the maple syrup. And the fresh rosemary adds a nice finishing touch to the juicy chicken thighs.

Once your dinner guests are gone, you can just kick back and relax. Now that’s my kind of dish.

Per Serving:

  • Calories: 532
  • Fats: 39g
  • Protein: 31g
  • Carbs: 10g
  • Fiber: 0g
  • Sugar: 6g

13. Vibrant Curry Cashew Chickpea Quinoa Salad (492 kcal)

Curry Cashew Chickpea Quinoa Salad

Credit: ambitiouskitchen.com

A lot of us are turning to a plant-based diet. It is good for your immune system and reduces inflammation.

This curry cashew chickpea quinoa salad is colorful and tasty. Aromatic spices like curry and turmeric add warmth.

Cashews are good for you too. They’re a good source of plant-based protein. If you’d like to pick some up, you can get some here.

Per Serving:

  • Calories: 492
  • Fats: 17.8g
  • Protein: 16g
  • Carbs: 68.5g
  • Fiber: 12.2g
  • Sugar: 15.5g

14. Peanut Tofu Buddha Bowl (510 kcal)

Peanut Tofu Buddha Bowl

Credit: delishknowledge.com

Tofu is another excellent source of plant-based protein. And unlike most other plant-based protein sources, it is a complete protein.

But when tofu is not seasoned correctly it can be pretty bland.

This Peanut Tofu Buddha Bowl is anything but bland. Nicely seared tofu is tossed in a tasty peanut sauce that makes it spicy, sweet, savory, and umami.

Per Serving:

  • Calories: 510
  • Fats: 21.7g
  • Protein: 24.4g
  • Carbs: 59.3g
  • Fiber: 10.5g
  • Sugar: 17g

15. Teriyaki Salmon with Broccoli & Rice (539 kcal)

Teriyaki Salmon with Broccoli & Rice

Credit: eatingbirdfood.com

This Teriyaki Salmon dish tastes just like takeout. Flaky, tender salmon is coated in a sweet and savory teriyaki sauce and topped with crunchy sesame seeds.

Besides being tasty, eating salmon may help you lose weight.

What’s even better? This dish takes only 30 minutes to make.

So, it’s even faster than takeout.

Per Serving:

  • Calories: 539
  • Fats: 23g
  • Protein: 35g
  • Carbs: 56g
  • Fiber: 10g
  • Sugar: 12g

16. Tempeh Buddha Bowl (523 kcal)

Tempeh Buddha Bowl

Credit: runningonrealfood.com

This Tempeh Buddha Bowl is brimming with color and flavor.

Besides being yummy, this dish is perfect for weight loss. Tempeh is rich in soy protein, which helps you feel full and reduces your hunger.

Besides being nutritious, this dish is perfect for meal prep.

These containers are an excellent choice as they’re good for the environment and don’t contain dangerous chemicals. If you prefer lighter containers, these ones are a great alternative.

Per Serving:

  • Calories: 523
  • Fats: 21.3g
  • Protein: 25.7g
  • Carbs: 64.9g
  • Fiber: 14.7g
  • Sugar: 15g

17. Lemon-Chili Shrimp Quinoa Bowls (484 kcal)

Lemon-Chili Shrimp Quinoa Bowls

Credit: skinnytaste.com

You can eat these Shrimp Quinoa Bowls hot or cold- perfect for a weekday lunch.

The shrimp have just a hint of heat from the crushed red chili flakes.

Quinoa is really good for you too. It’s rich in protein which makes it filling.

It also contains flavonoid antioxidants which have health benefits. If you’d like to stock up on some, you can get some here.

Per Serving:

  • Calories: 484
  • Fats: 17.5g
  • Protein: 37g
  • Carbs: 44.5g
  • Fiber: 9g
  • Sugar: 8.5g

18. Taco Stuffed Sweet Potatoes (493 kcal)

Taco Stuffed Sweet Potatoes

Credit: belleofthekitchen.com

These taco-stuffed sweet potatoes are a dish your whole family will love.

That’s because of the sweetness of the sweet potatoes. But there’s plenty of savory flavors too for the adults.

And since they only take 20 minutes to make, they’re quite convenient. You will definitely want them on your weekly meal rotation.

Per Serving:

  • Calories: 493
  • Fats: 6g
  • Protein: 31g
  • Carbs: 80g
  • Fiber: 13g
  • Sugar: 19g

19. Vegan Sweet Potato & Black Bean Burrito Bowl (503 kcal)

Black Bean Burrito Bowl

Credit: eatwithclarity.com

This bowl has a ton of delicious flavors. You’ve got the sweetness of the sweet potatoes, caramelized red bell peppers, and corn.

This is balanced by the savory of the black beans and creamy avocado.

Meanwhile, the cilantro lime rice adds a nice tang that is balanced by the spicy tahini dressing…your taste buds will be happy.

Per Serving:

  • Calories: 503
  • Fats: 17.5g
  • Protein: 14.5g
  • Carbs: 64g
  • Fiber: 13.6g
  • Sugar: 5g

20. Spicy Ranch Chopped Chicken Cabbage Salad (492 kcal)

Spicy Ranch Chopped Chicken Cabbage Salad

Credit: ambitiouskitchen.com

This is a salad you won’t want to miss. The crunchiness of the cabbage goes well with the tender juiciness of the chicken.

The jalapeno peppers in the creamy dressing add a nice kick- you’ll want this dressing on everything.

Once you’re done marinating your chicken breasts, simply place them on your grill.

Don’t have a grill? You can use a grill pan like this instead.

Per Serving:

  • Calories: 492
  • Fats: 20.9g
  • Protein: 37.8g
  • Carbs: 45.2g
  • Fiber: 7.6g
  • Sugar: 14.1g

21. Beef & Veggie Bowls (556 kcal)

Beef & Veggie Bowls

Credit: thewholecook.com

And talking about getting more veggies into your diet, this dish is another great choice.

You have a medley of fresh veggies- broccoli, brussels sprouts, and red bell peppers that are well caramelized.

The veggies are tossed with nicely seasoned ground beef and a “Comeback” sauce that will keep you coming back for more; it’s that addictive.

Per Serving:

  • Calories: 556
  • Fats: 38g
  • Protein: 33g
  • Carbs: 24g
  • Fiber: 8g
  • Sugar: 7g

22. BBQ Ranch Chicken Quinoa Bowls (551 kcal)

BBQ Ranch Chicken Quinoa Bowls

Credit: ambitiouskitchen.com

On the menu is smoky, tangy, sweet barbecue chicken and creamy black beans.

This is balanced by crispy, crunchy red cabbage. Jalapeno peppers ramp up the heat, which is countered by the coolness of the avocado.

To get the chicken juicy and tender, you’ll be slow-cooking your chicken. If you don’t have a slow cooker, you can get a high-quality one at an affordable price here.

Per Serving:

  • Calories: 551
  • Fats: 11.7g
  • Protein: 37.5g
  • Carbs: 77.2g
  • Fiber: 14.2g
  • Sugar: 16.5g

23. Grilled Chicken with Avocado Salsa (472 kcal)

Grilled Chicken with Avocado Salsa

Credit: chelseasmessyapron.com

When it’s hot outside, the last thing you want to do is turn on the heat in your kitchen. This dish is great for times like those.

It’s sweet, spicy, and savory. And the fresh herbs add a nice finishing touch.

Cook your chicken breasts until they reach an internal temperature of 160 degrees Fahrenheit. This meat thermometer is a great choice!

Per Serving:

  • Calories: 472
  • Fats: 26.5g
  • Protein: 31.2g
  • Carbs: 33.3g
  • Fiber: 7.3g
  • Sugar: 10.5g

24. Coconut Lime Chicken (502 kcal)

Coconut Lime Chicken

Credit: realsimplegood.com

On the other hand, when it’s chilly outside, you want to cozy up the fireplace. And you want to eat some comfort food.

This Coconut Lime Chicken is exactly what the doctor ordered. It’s creamy, luscious, and oh so comforting.

And the delicious Thai flavors are sure to transport you to Thailand- exactly where you want to be.

Per Serving:

  • Calories: 502
  • Fats: 31g
  • Protein: 50g
  • Carbs: 6g
  • Fiber: 0g
  • Sugar: 0g

25. Ground Turkey Sweet Potato Skillet (473 kcal)

Ground Turkey Sweet Potato Skillet

Credit: andianne.com

There’s nothing flavorless about this Ground Turkey Sweet Potato Skillet. It’s perfectly seasoned with paprika, chili powder, salt, and pepper.

Naturally turkey has fewer calories. And it contains choline which you need to make DNA.

And the melted mozzarella cheese adds ooey-gooey goodness.

With a dish like this, you’ll be saying: “More, please!”

Per Serving:

  • Calories: 473
  • Fats: 30g
  • Protein: 33g
  • Carbs: 18g
  • Fiber: 3g
  • Sugar: 6g

26. Crockpot Chicken & Rice (508 kcal)

Crockpot Chicken & Rice

Credit: sweetandsavorymeals.com

This Crockpot Chicken and Rice dish is so tasty.

And since it’s packed with protein, it’s excellent for your whole family.

Now your slow cooker will be doing most of the work. However, make sure you brown your chicken first in a skillet for best results.

This gives your chicken a nice crust and locks in the flavors.

Per Serving:

  • Calories: 508
  • Fats: 18g
  • Protein: 42g
  • Carbs: 59g
  • Fiber: 3g
  • Sugar: 2g

27. Healthy Chicken Alfredo with Spaghetti Squash (489 kcal)

Chicken Alfredo with Spaghetti Squash

Credit: 40aprons.com

Craving some Italian food? Try this Chicken Alfredo.

The reason it’s so rich yet so light is that you’re replacing the noodles with spaghetti squash.

Spaghetti squash is rich in beta-carotene and Vitamin C. These antioxidants fight free radicals, substances that damage your cells.

Place your ingredients in a high-speed blender and blend until smooth. This one here is great for smoothies, sauces, and dips.

Per Serving:

  • Calories: 489
  • Fats: 28g
  • Protein: 35g
  • Carbs: 27g
  • Fiber: 4g
  • Sugar: 6g

28. Baked Italian Chicken & Vegetables (548 kcal)

Baked Italian Chicken & Vegetables

Credit: juliasalbum.com

Here is another Italian-inspired dish. After all, you can never have enough Italian food, right?

This dish offers a nice spin on your traditional chicken dinner. It’s bursting with delicious Italian flavors, from the salty artichoke hearts, sweet cherry tomatoes, creamy mozzarella cheese, Italian herbs, and zucchini.

And the melted cheese makes the chicken breasts juicy and tender. Buon appetito!

Per Serving:

  • Calories: 548
  • Fats: 29g
  • Protein: 59g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 2g

29. Chicken Burrito Bowls (517 kcal)

Chicken Burrito Bowls

Credit: cleananddelicious.com

Craving Mexican takeout? Have these Chicken Burrito bowls instead.

They’re colorful and delightful. The tanginess of the cilantro lime cauliflower rice complements the sweetness of the corn and cherry tomatoes.

And the Greek yogurt sauce tames some of the heat of the Chipotle sauce. However, if you don’t like the heat, you can definitely skip the sauce- it will still taste amazing.

Per Serving:

  • Calories: 517
  • Fats: 17g
  • Protein: 42g
  • Carbs: 57g
  • Fiber: 15g
  • Sugar: 8g

30. Skillet Beef & Broccoli (490 kcal)

Skillet Beef & Broccoli

Credit: tablespoon.com

Want Chinese food takeout instead? This dish is for you.

On the menu is tender, juicy, melt-in-your-mouth sirloin steak strips and crunchy broccoli tossed in a sweet and savory sauce.

Not only is it yummy, but it’s also nutritious too. In fact, one serving provides 60% of your daily Vitamin C needs.

And it is rich in iron which keeps your energy levels up. Yay!

Per Serving:

  • Calories: 490
  • Fats: 21g
  • Protein: 30g
  • Carbs: 44g
  • Fiber: 3g
  • Sugar: 11g

31. Lentil & Mushroom Stew Over Potato-Parsnip Mash (470 kcal)

Mushroom Stew

Credit: dishingouthealth.com

Is it chilly outside? Enjoy some of this stew!

It’s delicious, hearty, and comforting. And it also happens to be vegetarian.

The cremini and shiitake mushrooms add a meaty texture. And the lentils add loads of protein, so it is super satisfying.

Per Serving:

  • Calories: 470
  • Fats: 16g
  • Protein: 15g
  • Carbs: 66g
  • Fiber: 15g
  • Sugar: 11g
500 calorie recipes

31 Eazy 500 Calorie Recipes

Counting your calories? These 500 calorie meals are super easy to make, nutritious, and extra yummy.
4.67 from 3 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Low Calorie
Cuisine American
Servings 4 -6

Ingredients
  

  • 1. One-Pot Shrimp in Coconut Sauce
  • 2. Shrimp Tacos
  • 3. Vegetarian Stuffed Peppers Mexican Style
  • 4. Cranberry Rosemary One Pan Chicken
  • 5. Vibrant Curry Cashew Chickpea Quinoa Salad
  • 6. Peanut Tofu Buddha Bowl
  • 7. Teriyaki Salmon with Broccoli & Rice
  • 8. Tempeh Buddha Bowl
  • 9. Lemon-Chili Shrimp Quinoa Bowls
  • 10. Taco Stuffed Sweet Potatoes
  • 11. Vegan Sweet Potato & Black Bean Burrito Bowl
  • 12. Spicy Ranch Chopped Chicken Cabbage Salad
  • 13. Beef & Veggie Bowls
  • 14. BBQ Ranch Chicken Quinoa Bowls
  • 15. Grilled Chicken with Avocado Salsa
  • 16. Coconut Lime Chicken
  • 17. Ground Turkey Sweet Potato Skillet
  • 18. Crockpot Chicken & Rice
  • 19. Healthy Chicken Alfredo with Spaghetti Squash
  • 20. Baked Italian Chicken & Vegetables
  • 21. Chicken Burrito Bowls
  • 22. Skillet Beef & Broccoli
  • 23. Lentil & Mushroom Stew Over Potato-Parsnip Mash
  • 24. Salmon Stir Fry
  • 25. Creamy Tomato Chicken Skillet
  • 26. Chicken Salad Meal Prep
  • 27. Chipotle Chicken Salad
  • 28. Sheet Pan Chicken Fajitas
  • 29. 3- Ingredient Honey Chicken Wings
  • 30. Lemon Chicken with Veggies
  • 31. Sheet Pan Chicken Thighs with Garlic and Honey

Instructions
 

  • Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  • Get your shopping list going and make sure you've got all the ingredients.
  • Get cooking and make your next 500 Calorie Meal!

Notes

Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Rate this recipe!Let us know how it was!
Recipe Rating




Daisy Sanders

Thursday 9th of November 2023

I would like to print out each recipe, how can I find, or do you have a recipe book for purchase?

Karo @ AllNutritious

Thursday 9th of November 2023

Hello Daisy,

you can clicko on the recipe, click ''Jump to Recipe'' at the top and you'll be able to print the recipe cards. I don't have a recipe book yet but that's something I'll be considering doing. Thank you :)

Precious

Sunday 30th of April 2023

Very nice one I wish I have money to made it