Calorie counting doesn’t have to mean sacrificing flavor, and this list proves it. Every single recipe here comes in right around 400 calories, no more, no less.

I put together this collection of fall 400 calorie meals for anyone who wants something satisfying without going over their goals. Soups, casseroles, sheet pans, this list covers it all.

My Hawaiian Chicken Bowl at #13 is a personal favorite. Sweet, savory, and made on just one sheet pan for easy cleanup.

1. Keto Chicken Tortilla Soup (407 kcal)

Flavorful, yummy, and delightful. Nothing quite like chicken tortilla soup but without the carbs. This bowl is yummy and flavorful.

Fill yourself up with just one bowl and 27g of protein.

Per Serving:

• Calories: 407
• Fats: 28g
• Protein: 27g
• Carbs: 11.5g
• Fiber: 5.5g
• Sugar: 5.3g

2. Buffalo Chicken Sweet Potato Casserole (443 kcal)

Buffalo chicken is one of my favorite foods. The richness of sweet potatoes in this casserole elevates the already amazing flavor of buffalo chicken and makes for a complete, filling, and crave-worthy meal.

Per Serving:

• Calories: 443
• Fats: 22g
• Protein: 35g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 6.5g

3. Sausage and Cabbage Skillet (356 kcal)

This rustic skillet dinner brings together the hearty flavors of sausage and cabbage in one easy dish. The cabbage becomes tender and slightly sweet when you cook it, creating a perfect complement for the umami sausage flavor.

The best thing is that it’s a one-pan meal, meaning fewer items to clean up afterwards.

Per Serving:

• Calories: 356
• Fats: 30g
• Protein: 13g
• Carbs: 9.2g
• Fiber: 3g
• Sugar: 4.1g

4. Keto Lasagna Soup (426 kcal)

Are you craving some lasagna but don’t want to increase your carb intake? This keto lasagna soup is the perfect solution

It has all the rich, meaty, and cheesy flavors of a traditional lasagna, but in a deconstructed soup version. It has 26 grams of protein per serving and less than 11 grams of net carbs.

Per Serving:

• Calories: 426
• Fats: 30g
• Protein: 26g
• Carbs: 13g
• Fiber: 2.3g
• Sugar: 5.2g

5. Sausage and Spinach Breakfast Casserole (407 kcal)

This is a delicious breakfast casserole, but you can enjoy it any time of the day.

I love using this to feed a crowd. It’s also great for meal prepping, since it keeps well in the fridge.

Per Serving:

• Calories: 407
• Fats: 31g
• Protein: 23g
• Carbs: 8.1g
• Fiber: 1.9g
• Sugar: 4g

6. Keto Tuscan Soup (376 kcal)

There is nothing quite like an Italian soup, especially when it’s made low carb and comes in creamy. So yummy!

This one is full of flavor from sun-dried tomatoes, nutrition, and creaminess. And that’s how I like my soups.

If you haven’t tried a low-carb version of Tuscan soup, you’re missing out!

Per Serving:

• Calories: 376
• Fats: 32g
• Protein: 15g
• Carbs: 9.9g
• Fiber: 1.7g
• Sugar: 2.5g

7. Broccoli Cheese Soup (435 kcal)

Seeking the pure embodiment of coziness in a bowl? Look no further than this low-carb broccoli and cheese soup.

Packed with fresh broccoli and loads of creamy cheddar, this is a true classic with an unbeatable velvety texture. A great way to get your kids on board with eating greens!

Per Serving:

• Calories: 435
• Fats: 37g
• Protein: 18g
• Net Carbs: 7.6g

8. Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts (471 kcal)

Here’s an all-in-one meal that really delivers. No one will believe you prepped this in just 15 minutes.

Serve your loved ones a protein packed dish of succulent chicken, sticky and sweet caramelized veggies, and fresh herbs. For those crunching the numbers, you get 48g of protein and 8g of fiber.

Per Serving:

• Calories: 471
• Fats: 16.0g
• Protein: 48.0g
• Carbs: 37.0g
• Fiber: 8.4g
• Sugar: 16.0g

9. Buffalo Chicken Cauliflower Casserole (419 kcal)

Get all the tangy, spicy flavors of hot wings in a comforting and quick casserole format. The cauliflower not only provides some delicious crunchy texture, but it also absorbs the spicy buffalo and ranch flavors.

This is a great option for game day or for a large family dinner.

Per Serving:

• Calories: 419
• Fats: 27g
• Protein: 32g
• Carbs: 6g

10. Crockpot Tuscan Chicken (446 kcal)

Source: cushyspa.com

I love the combination of sun-dried tomatoes, cream, and Parmesan. If you do too, then I know that you will enjoy this easy crockpot Tuscan chicken.

It is high in protein and flavor. You will need your skillet to make the rich and tasty sauce, but everything else is done by your slow cooker!

This is a quick, stress-free meal that will wow your family.

Per Serving:

• Calories: 446
• Fats: 28g
• Protein: 44g
• Carbs: 7.3g
• Fiber: 1.2g
• Sugar: 3g

11. Sweet Potato Black Bean Bowls (308 kcal)

Many of us are eating more plant-based meals. And for a good reason- a plant-based diet has many benefits.

And it may even help you lose some weight. Yay!

These rice bowls are full of Mexican flavors. The sweet potatoes add sweetness, while the lime juice adds vibrancy.

And the black beans make it quite satisfying. You definitely won’t miss the meat.

Besides being tasty, black beans are good for you too. They’re rich in fiber, which is good for your digestion.

They’re also rich in bone-building minerals like magnesium, phosphorus, and manganese. And they’re excellent sources of iron which help boost your energy levels.

This dish is great just the way it is. But if you want, you can serve it with some steamed veggies.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

12. Creamy Pesto Chicken (425 kcal)

This creamy pesto chicken is low in calories because it’s so high in protein. The chicken breasts that would usually be tasteless, here have a ton of flavor.

The seasonings, garlic, and sun-dried tomatoes are such a lovely pairing with chicken. I love making this meal because it’s super easy and requires very little cleanup afterward.

And you know me. I love to keep it simple!

Per Serving:

• Calories: 425
• Fats: 28g
• Protein: 31g
• Carbs: 15g
• Fiber: 2.8g
• Sugar: 4.3g

13. Hawaiian Chicken Bowl (399 kcal)

If you’re a fan of pineapple and chicken together or anything even remotely Hawaiian, you’ll love this recipe.

I like that you can just make it in one sheet pan, which minimizes cleanup and consequently increases fun.

Enjoy and check out more 300 calorie meals here.

Per Serving:

• Calories: 399
• Fats: 11.7g
• Protein: 43g
• Carbs: 24g
• Fiber: 4.2g
• Sugar: 18g

14. Creamy Taco Soup (382 kcal)

Sunday evenings are a great time to have family get-togethers. And when you have a crowd, you definitely need a lot of good food.

This Taco soup fits the bill. It’s creamy, cheesy, and full of yummy Mexican flavors.

Since it makes 6 servings, there’s plenty for everyone. If you love tacos, this soup will soon become your favorite.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Carbs: 11g
• Fiber: 3.9g
• Sugar: 4.1g

15. Chicken Meatballs Meal Prep (400 kcal)

Yes, this whole meal prep box has only 400 kcal in it. The secret is cauliflower rice!

With cauliflower rice, you can easily lower those calories and still get a little side to your main meal.

These chicken meatballs are so easy to make and yummy. Since they’re made from chicken, they’re also lower in calories, more packed with protein, and thus more filling.

Full of flavor and a little zesty!

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g
• Sugar: 7.3g

16. Pineapple BBQ Chicken with Bacon (465 kcal)

When you need a mix of sweet and savory, cheesy and full of BBQ flavors, this is the recipe you need. An easy, flavorful dinner anyone can make.

Perfect for a lazy night when you don’t feel like cooking elaborate meals.

Per Serving:

• Calories: 465
• Fats: 15g
• Protein: 45g
• Carbs: 36g
• Fiber: 1.5g
• Sugar: 28g

17. Cheesy Broccoli Chicken Bake (354 kcal)

When it comes to losing weight, meal prepping is crucial. Because let’s face it: You don’t want to be in the kitchen every.single.day.

This chicken casserole is perfect for meal prep. It makes 4 servings.

So, you have your lunches or dinners ready for the days ahead. And it tastes incredible.

The combination of broccoli with cream cheese and cheddar is just magnificent.

What keeps it low in calories is all the broccoli. In fact, you can even add more of them as they’re not high in calories but very filling with all the fiber.

Per Serving:

• Calories: 354
• Fats: 24g
• Protein: 26g
• Carbs: 8.9g
• Fiber: 2.4g
• Sugar: 2.8g

18. Broccoli Cauliflower Casserole (388 kcal)

When you’re craving something relatively low-calorie but cheesy, this is the casserole to make. It’s packed with veggies and sausage which makes it a perfect dinner you can make any day.

Delicious, flavorful, delightful, and full of cheesy goodness. Also, it is super easy to prepare with just 7 minutes of prep time. Enjoy!

Per Serving:

• Calories: 388
• Fats: 32g
• Protein: 17g
• Carbs: 12g
• Fiber: 2.4g
• Sugar: 3.6g

19. Chicken Cauliflower Casserole (342 kcal)

Chicken and cauliflower can seem like the most bland ingredients. However, you can make them taste amazing together.

All you need some spices, some cheese and a baking dish. This casserole is so easy to make – in just one pan and tastes so good.

Per Serving:

• Calories: 342
• Fats: 27g
• Protein: 21g
• Carbs: 4.6g
• Fiber: 0.6g
• Sugar: 1.5g

20. Lemon Chicken Piccata (433 kcal)

Let’s just start with the fact that this is made from chicken breasts, so it’s mostly protein. Chicken breasts by themselves are meh.

But when you make chicken piccata, the story changes. This is creamy, zesty, flavorful, and so filling.

With only 433 kcal you’ll be full for the rest of the day, mostly because there is 46g of protein in a serving!

Per Serving:

• Calories: 433
• Fats: 35g
• Protein: 46g
• Carbs: 7.1g
• Fiber: 2.5g
• Sugar: 2.3g

21. Creamy Chicken in Parmesan Sauce (409 kcal)

Who said chicken has to be boring? I think this recipe is proof that it doesn’t have to be at all.

I love this recipe because it’s high in protein – 27 grams. Full of delicious cheesy flavors – imagine Italy right on your plate. And it’s also low in calories!

Per Serving:

• Calories: 409
• Fats: 28g
• Protein: 27g
• Carbs: 13g
• Fiber: 2.7g
• Sugar: 2.2g