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31 Low-Calorie Vegetarian Recipes for Easy Meals

Looking to stay in a calorie deficit on a vegetarian meal plan? You can easily enjoy more low-calorie meals with these low calorie vegetarian recipes.

Living both low-calorie and vegetarian lifestyles can be tricky! Never mind finding a simple recipe that is tasty and affordable on top of that! Believe me. I know the struggle.

But never fear. The Internet is here to help with these easy vegetarian recipes.

There are so many amazing vegetarian home cooks out there that there are options galore for you to choose from for a healthy meal.

Let’s dive into thirty-one dishes that can satisfy both needs at once for a delicious meal.

low calorie vegetarian recipes

1. Vegan Chickpea Salad

vegan chickpea salad

Source: feastingnotfasting.com

First, we have a tried-and-true classic: the salad.

This chickpea salad puts a high protein twist on the word, offering a ton of nutrients in every spoonful and a dose of healthy fats thanks to the olive oil.

I love how fresh and vibrant this salad is. It’s versatile enough to suit an easy lunch or vegetarian dinners, and you can tweak it to include all your favorite vegetables!

This simple salad is also suitable for a vegan diet thanks to its fresh healthy ingredients!

Per Serving:

• Calories: 270

• Fats: 15g

• Protein: 9g

• Carbs: 29g

• Fiber: 9g

• Sugar: 7g

2. Vegetarian Buffalo Dip

vegetarian buffalo dip

Source: thecleaneatingcouple.com

Gearing up for game day can be challenging when it includes many high-calorie snacks! That’s where this fantastic low-calorie buffalo snack dip with white bean comes in.

You just need a few simple ingredients from your local grocery store to make this low-calorie dish like white beans, hot sauce, and greek yogurt!

You can use this to dip everything from fresh vegetables to corn chips. It’s a quick and easy recipe that screams comfort food… without the extra calories.

Per Serving:

• Calories: 174

• Fats: 11g

• Protein: 11g

• Carbs: 11g

• Fiber: 3g

• Sugar: 1g

3. Pasta e Fagioli

pasta e fagioli

Source: nofrillskitchen.com

Pasta e Fagioli to ‘pasta and beans’ in Italian.

This is a hearty and flavorful meal with many healthy vegetables and beans to keep you fuller for longer, and the beans are a great source of protein.

Your gut will love this simple pasta dish, especially on a cold day. You can even prepare the broth ahead of time and boil the pasta when you’re ready to serve it.

This delicious low calorie soup makes a flavorful healthy lunch or the perfect weeknight meal for your weight loss journey to make sure you are getting enough protein.

Love a hearty pasta? These other skinny low calorie pasta recipes are sure to please!

Per Serving:

• Calories: 265

• Fats: 4g

• Protein: 12g

• Carbs: 43g

• Fiber: 5g

• Sugar: 5g

4. Instant Pot Moroccan Stew

instant pot morrocan stew

Source: paintthekitchenred.com

Moroccan stew is in a league of its own! This is a vibrant, fragrant stew is like dynamite in a bowl.

Each spoonful of this main course is packed full of spices and health benefits that are good for your tastebuds and gut.

Serve with a side of lemon juice quinoa for a citrusy kick to help round out this dinner recipe. If you are looking for vegan meals, simply omit the dairy products!

Per Serving:

• Calories: 205

• Fats: 10g

• Protein: 5g

• Carbs: 25g

• Fiber: 6g

• Sugar: 8g

5. Spaghetti Squash Cacio e Pepe

spaghetti squash cacio e pepe

Source: deliciouslittlebites.com

Cacio e Pepe – literally ‘cheese and pepper’ – is a delicious Italian dish usually made with spaghetti and parmesan cheese. This healthy eating recipe calls for spaghetti squash instead.

Not only does this make the bowl of spaghetti a lot healthier, but it also adds a ton of delicious earthy flavor.

It’s a win-win! This is one of the best healthy vegetarian meals for special occasions!

Per Serving:

• Calories: 200

• Fats: 16g

• Protein: 8g

• Carbs: 6g

• Fiber: 1g

• Sugar: 2g

6. Lentil Vegetable Soup

lentil vegetable soup

Source: moneywisemoms.com

This is the recipe you should reach for when you’re feeling unwell. It’s light, nutritious, and utterly delicious.

Best of all, the ingredients are super affordable and it’s also one of the vegan recipes on this list!

Your gut will love the light broth and the high-protein lentils. It’s the simplest way to enjoy a low-calorie vegetarian dinner.

You’ll love these other warming low calorie soup recipes!

Per Serving:

• Calories: 188

• Fats: 2.9g

• Protein: 13.3g

• Carbs: 28.3g

• Fiber: 9.7g

• Sugar: 6g

7. Lebanese Moussaka

Lebanese moussaka

Source: thesaltandsweet.com

Moussaka needs more love! The traditional Dutch or Greek version includes a layer of bechamel and cheese on top, but that can crank up the calories.

That’s why this fresher Lebanese version is excellent for calorie tracking. No dairy but plenty of that classic moussaka flavor.

Per Serving:

• Calories: 281

• Fats: 11g

• Protein: 15g

• Carbs: 60g

• Fiber: 16g

• Sugar: 15g

8. Posole with Pinto Beans and Poblano Peppers

posole with pinto beans and poblano peppers

Source: ohmyveggies.com

Posole is a hearty Mexican soup that puts all other soups to shame. It hums with spice thanks to the array of poblano peppers scattered throughout the mixture.

Finally, the hominy helps add fiber and texture, making the soup more filling and delicious.

Per Serving:

• Calories: 133

• Fats: 10g

• Protein: 2g

• Carbs: 12g

• Fiber: 3g

• Sugar: 6g

9. Asian Buddha Bowl

Asian buddha bowl

Source: lovefoodnourish.com

Take a trip with me to Asia for our next low-calorie vegetarian recipe. This vegan recipe uses brown rice to ensure you stay fuller for longer.

The real hero of this dish is the sesame soy dressing. This is the dressing that transforms dishes into salty, nutty, and sweet.

Per Serving:

• Calories: 221

• Fats: 14g

• Protein: 5g

• Carbs: 20g

• Fiber:

• Sugar: 3g

10. Slow Cooker Lentil Soup

slow cooker lentil soup

Source: theroastedroot.net

So many vegetarian recipes find their origin in the slow cooker. It’s a great way to treat tough legumes like lentils, which is why this lentil soup is so out of this world!

This features many root vegetables that cook to tender perfection over their time in the slow cooker. Affordable, delicious, and filling, this is the ideal meal prep recipe.

Per Serving:

• Calories: 274

• Fats: 5g

• Protein: 13g

• Carbs: 47g

• Fiber: 16g

• Sugar: 12g

11. Quinoa and Feta Bites

quinoa feta bites

Source: tiffinandteaofficial.com

We aren’t just thinking about meals on this list. We have to think about snacks too! This quinoa feta bite recipe offers a high-fiber, high-protein snack to add to your rotation.

The best part is that you can make many of these in no time. They keep well in an airtight container so you can take them around for your whole week.

Per Serving:

• Calories: 243

• Fats: 8g

• Protein: 10g

• Carbs: 32g

• Fiber: 4g

• Sugar: 1g

12. Shakshuka with Rice and Greens

shakshuka rice and beans

Source: cravingsomethinghealthy.com

A good breakfast is vital to starting your day off right. This shakshuka recipe is so great to have in your back pocket.

This shakshuka comes with a side order of rice and greens to make sure your day starts properly. Stay fuller for longer and feed the whole family with just a single pan.

Per Serving:

• Calories: 231

• Fats: 10g

• Protein: 12g

• Carbs: 25g

• Fiber: 4g

• Sugar: 7g

13. Zucchini Boats

Zucchini boats

Source: masalaherb.com

I’m a huge fan of zucchini boats! They’re a great way to incorporate this spring vegetable into your diet. Plus, you can pile whatever filling you like into the boats.

In this case, the recipe recommends ricotta, chili, and cooked quinoa or rice. But take some time and make this recipe your own!

Per Serving:

• Calories: 157

• Fats: 12g

• Protein: 6g

• Carbs: 8g

• Fiber: 2g

• Sugar: 5g

14. Mediterranean Chickpea Salad

Mediterranean chickpea salad

Source: theroastedroot.net

Next, we have a delicious vegetarian salad with a magical dressing. If you’re headed to a potluck, this is one way to ensure you’ll have something you can enjoy in the mix.

This salad comes together in ten minutes – literally! Please keep it in the fridge for a quick and easy snack whenever possible.

Per Serving:

• Calories: 174

• Fats: 5g

• Protein: 11g

• Carbs: 22g

• Fiber: 4g

• Sugar: 6g

15. Vegan Minestrone

vegan minestrone

Source: happykitchen.rocks

Speaking of prep-friendly recipes, this vegan minestrone is the perfect thing to make ahead of time and freeze.

Freezing this in portions means you can have dinner ready on a busy night when takeout is calling your name. In the low-calorie lifestyle, that can be a real lifesaver!

Per Serving:

• Calories: 106

• Fats: 4g

• Protein: 4g

• Carbs: 14g

• Fiber: 4g

• Sugar: 3g

16. Crispy Carrot Fries

crispy carrot fries

Source: alittleandalot.com

Craving fries but don’t want to deviate from your low-calorie regimen? These crispy carrot fries will do the trick!

You only need an oven, some bread crumbs, and grated parmesan to add that delicious crisp.

Per Serving:

• Calories: 212

• Fats: 11g

• Protein: 7g

• Carbs: 21g

• Fiber: 2g

• Sugar: 3g

17. Broccolini Salad with Mushrooms

broccolini salad with mushrooms

Source: thedevilwearssalad.com

Broccolini is – in my opinion – a super underappreciated vegetable. This broccolini salad proves that you can enjoy this spring vegetable, which will still taste mind-blowing.

Whether you need a side salad or a light lunch, this easy recipe has your back.

Per Serving:

• Calories: 151

• Fats: 8g

• Protein: 7g

• Carbs: 16g

• Fiber: 2g

• Sugar: 8g

18. 30-Minute Easy Black Bean Curry

black bean curry

Source: neilshealthymeals.com

Black beans are one of the most versatile ingredients on the planet. They’re high in protein, great substitutes for meat, and absorb flavor like nobody’s business.

This is a beautiful recipe to enjoy at the end of the week. Clear out your vegetable drawer and use the leftovers with this twenty-minute recipe.

Per Serving:

• Calories: 285

• Fats: 5g

• Protein: 2g

• Carbs: 9g

• Fiber: 2g

• Sugar: 4g

19. Teriyaki Tofu and Eggplant

teriyaki tofu and eggplant

Source: theheirloompantry.co

Living the vegetarian lifestyle does not have to mean missing out on this classic Japanese flavor profile. Teriyaki sauce is a must-have in any busy home cook’s life. It makes everything taste better.

That’s why this teriyaki tofu and eggplant recipe is a godsend. Enjoy this as a side dish or the main meal in just half an hour.

Per Serving:

• Calories: 193

• Fats: 8g

• Protein: 12g

• Carbs: 20g

• Fiber: 4g

• Sugar: 12g

20. Watercress Salad with Apple and Pear

watercress salad with apple and pear

Source: thedevilwearssalad.com

Watercress, apple, and pear are the ultimate summery trifecta. This salad is a study of tastes and textures, with the mustard dressing adding an addictive earthiness.

Take this along on a road trip or picnic for a light and a bright side salad. It’s also great for sandwiches!

These simple lettuce salad recipes will help you enjoy more refreshing low calorie meals.

Per Serving:

• Calories: 208

• Fats: 13g

• Protein: 4g

• Carbs: 22g

• Fiber: 5g

• Sugar: 14g

21. Miso Glazed Japanese Eggplant

miso glazed Japanese eggplant

Source: theheirloompantry.co

Miso-glazed eggplant is a delicacy most people enjoy only at authentic Japanese restaurants. But this recipe means you can access this delicious dinner at home with virtually no effort.

Not only that, you can have it in just twenty minutes. That’s faster than some restaurant wait times!

Per Serving:

• Calories: 217

• Fats: 3g

• Protein: 7g

• Carbs: 42g

• Fiber: 9g

• Sugar: 26g

22. Butternut Squash Apple Soup

butternut squash apple soup

Source: plantedinthekitchen.com

Butternut squash and apple are fall flavors that go together like peas in a pod. They both have a light sweetness that’s only made better with the delicious savory taste of this soup.

I love how simple this recipe is. You can freeze the soup in portions and use it for months after you make the batch!

Per Serving:

• Calories: 229

• Fats: 8.4g

• Protein: 6.5g

• Carbs: 37g

• Fiber: 6.8g

• Sugar: 10.9g

23. Roasted Red Pepper and Butternut Squash Soup

roasted red pepper and butternut squash soup

Source: bytheforkful.com

This roasted pepper variation will do the trick if you want something a little smokier. Butternut soup is a versatile dish you can tweak to suit any flavor profile.

Pair that with a swirl of coconut cream, and you’ve got a real winner! This is vegetarian fare at its finest.

Per Serving:

• Calories: 250

• Fats: 17g

• Protein: 5g

• Carbs: 25g

• Fiber: 6g

• Sugar: 8g

24. Wild Rice Mushroom Soup

wild rice mushroom soup

Source: plantedinthekitchen.com

Mushroom soup has a bad reputation because it can look a little intimidating. But this recipe doesn’t have that problem.

The vibrant vegetables pair with a creamy broth to make the perfect bowl. This is the ideal winter warmer, trust me!

Per Serving:

• Calories: 295

• Fats: 9.5g

• Protein: 14.5g

• Carbs: 39.8g

• Fiber: 5.1g

• Sugar: 6.1g

25. Turkish Scrambled Eggs

Turkish scrambled eggs

Source: cookingorgeous.com

Are you looking for another breakfast recipe to add to your rotation? Turkish scrambled eggs – or menemen – is similar to the North African dish shakshuka.

However, the spice profile is much more Turkish, and the eggs are scrambled before joining the sauce.

Per Serving:

• Calories: 185

• Fats: 12g

• Protein: 8g

• Carbs: 14g

• Fiber: 4g

• Sugar: 8g

26. Smoked Cauliflower

smoked cauliflower

Source: agrillforallseasons.com

Sometimes, all you need to do to enjoy a vegetable more is to look at it in a new way. Smoked cauliflower brings so much fragrance and life to this typically mellow vegetable.

Best of all, you don’t need a smoker to make it happen! Use this smoked cauliflower to round out your next grill party.

Per Serving:

• Calories: 57

• Fats: 4g

• Protein: 2g

• Carbs: 5g

• Fiber: 2g

• Sugar: 2g

27. Mini Zucchini Pizza Bites

mini zucchini pizza bites

Source: creativenourish.com

Enjoy all the flavors of your favorite pizza on a much healthier base. These tiny zucchini pizza rounds are ideal appetizers for a party or a game-day gathering.

Customize the toppings to make your favorite vegetarian pizza flavors sing!

Per Serving:

• Calories: 35

• Fats: 2g

• Protein: 2g

• Carbs: 2g

• Fiber: 1g

• Sugar: 1g

28. Grilled Delicata Squash

grilled squash

Source: agrillforallseasons.com

Delicata squash tastes a lot like sweet potatoes. So, if you’re a fan of those, you’ll love this super simple side dish.

This kind of dish calls for a sunny day and a gathering of friends and family. Whack the squash on the grill to get some beautiful char lines to add smokiness!

Per Serving:

• Calories: 69.8g

• Fats: 3.7g

• Protein: 1.1g

• Carbs: 9.8g

• Fiber: 1.7g

• Sugar: 2.5g

29. Lentil Tortilla Soup

lentil tortilla soup

Source: lovefromthetable.com

Lentils are the perfect fodder for low-calorie, high-protein vegetarian meals. This lentil tortilla soup proves that even the simplest ingredients can create something magical.

This is what Taco Tuesday will look like from now on! Instead of full-on tacos, enjoy Mexican flavors the healthy way.

Have some extra tortillas? Try these yummy low-calorie wraps!

Per Serving:

• Calories: 230

• Fats: 5g

• Protein: 13g

• Carbs: 36g

• Fiber: 11g

• Sugar: 9g

30. Red Lentil Vegan Bolognese

red lentil vegan bolognese

Source: creativenourish.com

Bolognese is a staple family dish most home cooks learn as soon as they can pick up a spatula. But you must leave the ground beef version behind when you go vegetarian.

That’s where this low-calorie lentil bolognese version comes in! It’s simple, hearty, and perfect for feeding the whole family.

Per Serving:

• Calories: 250

• Fats: 9g

• Protein: 13g

• Carbs: 34g

• Fiber: 13g

• Sugar: 11g

31. Vegan Butternut Squash Risotto

vegan butternut squash risotto

Source: asweetalternative.com

Finally, we have a classic fall risotto that only requires minimal stirring. That’s right. You won’t be stuck at the stove desperately monitoring your risotto because this can take care of itself.

Tweak the ingredients list to suit the vegetables you have on hand. All you need is forty minutes out of your evening to create a warm, wholesome dinner your people will love.

These other delicious and nutritious low calorie recipes will help you keep your calorie deficit with ease!

Per Serving:

• Calories: 278

• Fats: 3g

• Protein: 4g

• Carbs: 52g

• Fiber: 3g

• Sugar: 3g

31 Low-Calorie Vegetarian Recipes for Easy Meals

Want to include more vegetables in your diet? Check out these Low-Calorie Vegetarian Recipes that are healthy and great for burning fat.
5 from 2 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch
Cuisine American
Servings 4 -6 bowls

Ingredients
  

  • 1. Vegan Chickpea Salad
  • 2. Vegetarian Buffalo Dip
  • 3. Pasta e Fagioli
  • 4. Instant Pot Moroccan Stew
  • 5. Spaghetti Squash Cacio e Pepe
  • 6. Lentil Vegetable Soup
  • 7. Lebanese Moussaka
  • 8. Posole with Pinto Beans and Poblano Peppers
  • 9. Asian Buddha Bowl
  • 10. Slow Cooker Lentil Soup
  • 11. Quinoa and Feta Bites
  • 12. Shakshuka with Rice and Greens
  • 13. Zucchini Boats
  • 14. Mediterranean Chickpea Salad
  • 15. Vegan Minestrone
  • 16. Crispy Carrot Fries
  • 17. Broccolini Salad with Mushrooms
  • 18. 30- Minute Easy Black Bean Curry
  • 19. Teriyaki Tofu and Eggplant
  • 20. Watercress Salad with Apple and Pear
  • 21. Miso Glazed Japanese Eggplant
  • 22. Butternut Squash Apple Soup
  • 23. Roasted Red Pepper and Butternut Squash Soup
  • 24. Wild Rice Mushroom Soup
  • 25. Turkish Scrambled Eggs
  • 26. Smoked Cauliflower
  • 27. Mini Zucchini Pizza Bites
  • 28. Grilled Delicata Squash
  • 29. Lentil Tortilla Soup
  • 30. Red Lentil Vegan Bolognese
  • 31. Vegan Butternut Squash Risotto

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 Low-Calorie Vegetarian Recipe!

Notes

Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!
Recipe Rating