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23 Low Fat Meals You’ll Want to Try

Need to keep your fat intake low and still want to eat delicious meals? Give these low fat recipes a try and enjoy eating flavorful meals that taste good and are extra easy to make!

Are you trying to lose weight? If so, eating low-fat meals can be the way to go.

Because of all the macros (protein, fat, carbs), fat contains the most calories.

So by reducing the amount of fat in your diet, you reduce your calories too. And this, in turn, helps you lose weight.

So today, I’m sharing 23 Low Fat Meals. They’re not only delicious, but they’ll also help you lose weight.

Let’s get cooking!

low fat meals

1. Vegan Pumpkin Soup

Vegan Pumpkin Soup


A lot of us are edging towards more plant-based diets. And for a good reason, eating plant-based can be very beneficial.

For instance, it can help you lose weight. And who doesn’t want that?

This Vegan Pumpkin Soup feels like a warm hug. It’s creamy, tasty, and oh, so comforting.

So, it’s perfect for the cold days of fall, or frankly, any day at all.

And it’s so good for you too. It contains lots of Vitamins A and C, which support a healthy immune system.

And it has potassium which supports healthy blood pressure.

To make the soup creamy, make sure you blend it once it’s done. To be on the safe side, don’t blend it in a regular blender.

Instead, use an immersion blender like this to blend your soup. Safety first, right?

Per Serving:

  • Calories: 119
  • Fats: 2g
  • Protein: 3g
  • Carbs: 25g
  • Fiber: 3g
  • Sugar: 11g


2. Instant Pot Spicy Chicken with Quinoa

Instant Pot Spicy Chicken with Quinoa


When it comes to a low-fat diet, chicken breasts are your new best friends. That because they don’t contain a ton of fat.

So, they contain fewer calories, than say, chicken thighs. They’re also rich in protein.

Protein not only helps you feel full, but it also boosts your metabolism. So you end up losing weight.

But if not cooked well, chicken breasts can taste like cardboard. And no one wants to eat cardboard.

These chicken breasts are tender and spicy- but not too spicy. That’s because you’re cooking them with 6 different spices.

So take out your measuring spoons! I like these ones here because they’re made with stainless steel. This prevents them from rusting or bending.

And to speed up the cooking process, you’ll be using an Instant Pot. Instant Pots are great for cooking other low-calorie foods such as beans, fish, and veggies in a short amount of time.

If you’re in the market for an Instant Pot, you can get a high-quality one at a great price here.

Per Serving:

  • Calories: 767
  • Fats: 11g
  • Protein: 65g
  • Carbs: 104
  • Fiber: 30g
  • Sugar: 12g


3. Korean Inspired Chicken Meal Prep Bowls

Korean Inspired Chicken Meal Prep Bowls


Summer is the perfect time to dust off the grill. And it’s the ideal time to get your barbecue going.

But your typical barbecue food – hamburgers and hot dogs – is definitely not low in fat. And as yummy as they are, they won’t have you ready for bikini season.

So, what’s a gal or guy to do? Make these Korean Inspired Chicken Meal Prep Bowls.

They are super yummy. The chicken thighs are nicely grilled with a nice balance of sweet, umami, and savory.

Meanwhile, the Sesame coleslaw is full of exciting Korean flavors. You just may never go back to regular coleslaw again.

To get the nice grill marks, you’ll want to use a grill. But if you don’t have one, you can simply use a grill pan. This one here can be used on all types of cooking surfaces, including stoves and campfires.

Per Serving:

  • Calories: 520
  • Fats: 13g
  • Protein: 49g
  • Carbs: 49g
  • Fiber: 4g
  • Sugar: 8g


4. Sweet Potato Casserole with Black Beans, Kale & Quinoa

Sweet Potato Casserole with Black Beans, Kale & Quinoa


We all live busy lives. So, it’s so easy to turn to convenience foods in a pinch.

But most of these convenience foods are not exactly diet-friendly. That’s because they’re loaded with fat.

That’s why it’s a good idea to prep your meals. So, you don’t have to rely on willpower to stick to your diet.

And this Sweet Potato Casserole helps you do just that. It makes 8 servings.

So, you have plenty of meals to last you a week. And it tastes heavenly.

The sweetness of the potatoes balances out the bitterness of the kale. And the black beans and quinoa make it pretty filling.

Meanwhile, the creamy roasted garlic sauce adds richness.

To keep your meals fresher, make sure you pack them in high-quality airtight containers. These glass ones here are a good choice because they are leak-proof and don’t crack.

On the other hand, if you prefer plastic containers, these BPA-free containers are also good.

Per Serving:

  • Calories: 328
  • Fats: 6g
  • Protein: 11g
  • Carbs: 58g
  • Fiber: 9g
  • Sugar: 9g


5. Vegan Black Bean Tacos

Vegan Black Bean Tacos


Looking for a low-fat alternative for Taco Tuesday? These Vegan Black Bean Tacos are a great option.

Black beans are simmered in a mixture of spices, vegetable broth, and jalapeno pepper. What you get are beans that are brimming with flavor- you definitely won’t miss the meat.

And to top them off, you’re adding avocado, salsa, and lime wedges.

Besides being low in calories, black beans are also rich in protein. They are also excellent sources of fiber, which promotes good digestion.

As an added bonus, they contain manganese and magnesium, which are vital for healthy bones. So, eat up those black beans!

Per Serving:

  • Calories: 463
  • Fats: 6.6g
  • Protein: 16g
  • Carbs: 90.8g
  • Fiber: 20.5g
  • Sugar: 5.4g


6. Skinny Chicken Fajita Soup

Skinny Chicken Fajita Soup


Want another alternative to Taco Tuesday? Here you go!

This soup is full of Tex-Mex flavors, from the creamy black beans, fajita-seasoned chicken, sauteed bell peppers, and smoky fire-roasted diced tomatoes.

It’s a fiesta in your mouth.

What’s more: one serving contains only 220 calories. So, you can go back for seconds – and not feel guilty.

Now, that’s how I like to roll.

Per Serving:

  • Calories: 220
  • Fats: 3g
  • Protein: 20g
  • Carbs: 28g
  • Fiber: 6g
  • Sugar: 3g


7. Garlic Broccoli Stir Fry with Chickpeas

Garlic Broccoli Stir Fry with Chickpeas


Healthy eating doesn’t have to break the budget. And this dish proves just that.

This dish is simple and delicious. Stir-fried broccoli and canned chickpeas are tossed in a delightful garlic ginger sauce.

So, you get an excellent combination of tastes and textures. Your taste buds will be delighted.

And by using canned chickpeas as your protein, you save money.

Eating chickpeas can help you lose weight too. People who eat chickpeas regularly are 50% less likely to be obese than those who don’t eat chickpeas.

Winner, winner, chickpea dinner.

Per Serving:

  • Calories: 213
  • Fats: 5.6g
  • Protein: 9.1g
  • Carbs: 27g
  • Fiber: 7.5g
  • Sugar: 11.7g


8. Chicken Burrito Bowls Meal Prep

Chicken Burrito Bowls Meal Prep


Craving Mexican food? Try my Chicken Burrito Bowls Meal Prep.

They’re brimming with Mexican Flava. There’s tender, juicy, lightly seasoned chicken, spicy Mexican rice, sweet corn, creamy black beans, juicy grape tomatoes, and fresh arugula.

All topped with a creamy Caesar dressing. Okay, that’s not Mexican, but it works!

And they are so quick to prepare. So you can whip them up in a pinch.

Best of all, you can enjoy them hot or cold. So, you don’t have to wait for the microwave at work. Yay!

Per Serving:

  • Calories: 520
  • Fats: 13g
  • Protein: 37g
  • Carbs: 64g
  • Fiber: 9.5g
  • Sugar: 4.2g


9. Nourish Bowl Vegan Meal Prep

Nourish Bowl Vegan Meal Prep


Looking for some vegan eats? This Nourish Bowl Vegan Meal Prep is a great option.

It is super flavorful yet so simple. Roasted sweet potatoes are paired with brown rice, black beans, and kale.

So you have a nice meld of creaminess, bite, sweetness, and bitterness. And the homemade cashew cream finishes it off beautifully- you won’t want to skip it.

Making the cashew cream is easy. Start by soaking your cashews for 5 minutes in boiling hot water.

Next, drain the water and place the cashews in a blender. This blender should make easy work of it.

Then add water, garlic cloves, and salt. Like it spicy? Add some Sriracha hot sauce as well.

Finally, blend until smooth. Check out these vegan meal prep ideas.

Per Serving:

  • Calories: 557
  • Fats: 19g
  • Protein: 19g
  • Carbs: 82g
  • Fiber: 11g
  • Sugar: 4g


10. Honey Garlic Chicken Meal Prep

Honey Garlic Chicken Meal Prep


For many of us, weekends are the perfect time to meal prep. But sometimes, Sunday evening rolls around, and you haven’t prepped a thing.

So, what’s a gal or guy going to do? Make this Honey Garlic Chicken Meal Prep.

It’s ready in 20 minutes, and it’s finger-licking good. The garlic adds savory, while the soy sauce adds umami.

Meanwhile, the honey adds sweetness, and the black pepper adds a bit of heat.

Besides being tasty, this dish is filling too. That’s because it contains a ton of protein.

So, you may want to split your serving in half. Also, the sodium content is on the higher side.

That’s because of the chicken broth and soy sauce. To reduce the sodium content, you can just use low sodium soy sauce and low-sodium chicken broth like this.

Per Serving:

  • Calories: 879
  • Fats: 26g
  • Protein: 65g
  • Carbs: 97g
  • Fiber: 3.8g
  • Sugar: 18g


11. Veggie Egg White Bites

Veggie Egg White Bites


Weekday mornings are often so busy. There’s barely time to brush your teeth and get dressed- let alone make breakfast.

So you end up picking something up at the drive-thru. And we know all too well what a minefield drive-thru is in terms of dieting.

That’s where these Veggie Egg White Bites come in handy. Prep once, and you don’t have to worry about making breakfast for an entire week.

And they taste delicious. The feta cheese adds creaminess, while the spinach and cherry tomatoes add color and freshness.

And they contain only 99 calories. So, you can have one, two, or even three at a time.

They’re also pretty portable. This makes them great for eating on the run.

Per Serving:

  • Calories: 99
  • Fats: 1.4g
  • Protein: 17.2g
  • Carbs: 4.6g
  • Fiber: 0.4g
  • Sugar: 4.1g


12. Healthy Ground Turkey Teriyaki Rice Bowl

Ground Turkey Teriyaki Rice Bowl


Are you the only one in your family on a low-fat diet? That can be very challenging.

Most of the time, you end up making two different meals, one for you and one for the rest of your family.

And there’s no fun in that. This dish is a meal that your whole family will l love.

It’s sweet, savory, saucy, and packed with nicely browned ground turkey, carrots, and broccoli. Who knew healthy eating could taste so good?

And it contains a ton of protein. So, it’s great for growing kids.

Best of all, it takes only 35 minutes to make. So it’s great for busy weeknight dinners.

Per Serving:

  • Calories: 380
  • Fats: 5g
  • Protein: 27g
  • Carbs: 56g
  • Fiber: 2g
  • Sugar: 12g


13. Green & White Turkey Chili

Green & White Turkey Chili


When it’s freezing outside, all you want to do is bundle up the fireplace. And, of course, have a piping hot bowl of chili.

This chili is sure to warm you up. It’s tasty, hearty, and really comforting.

That’s because it’s filled with warm spices like coriander and cumin. And the Anaheim peppers add mild heat.

This chili is light yet filling too. That’s because it’s made with turkey instead of beef.

So, you’re getting all the protein- but with fewer calories. Besides being rich in protein, turkey is also nutritious.

It’s an excellent source of selenium, which is a powerful antioxidant. And it contains B vitamins, which are essential for brain health.

This chili is tasty just the way it is. But if you like, you can add a bit of Greek yogurt for creaminess and extra protein.

Per Serving:

  • Calories: 303
  • Fats: 9g
  • Protein: 35g
  • Carbs: 20g
  • Fiber: 4g
  • Sugar: 8g


14. Spicy Pineapple Chicken Meal Prep

Spicy Pineapple Chicken Meal Prep


Looking for another dish to warm you up? Try my Spicy Pineapple Chicken Meal Prep.

It’s spicy and sweet and filled with pineapples. It’s sure to transport you to the Caribbean.

And to mop up all the delicious sauce, you’ll want to serve it some rice. To make it even lighter, cauliflower rice is a good option.

One cup of cauliflower rice contains only 27 calories. Compare that to regular rice, which has 205 calories per cup.

Besides being low in calories, cauliflower rice is quite nutritious. It is rich in Vitamin C.

And it contains folate, which is vital for making DNA. It is also rich in antioxidants which fight inflammation.

For extra convenience, you can use this pre-packaged cauliflower rice. Or you can save money by making yours from scratch.

Start by cutting your cauliflower up into small pieces. Then place the pieces in a food processor, and whirl until rice-like. This food processor is quite powerful and can also handle large volumes of food.

Per Serving:

  • Calories: 324
  • Fats: 10g
  • Protein: 31g
  • Carbs: 29g
  • Fiber: 1.8g
  • Sugar: 23g


15. Baked Healthy Turkey Meatballs

Turkey Meatballs


Have you had bad experiences with turkey meatballs? Me too.

Turkey meatballs tend to be dry and tasteless. That’s because turkey doesn’t contain a lot of fat.

And as we all know, fat equals flavor.

However, these turkey meatballs are surprisingly moist- and delicious. That’s because you’re adding Parmesan cheese to them.

Parmesan cheese adds not only fat but yummy flavors as well. Plus, the meatballs are perfectly seasoned.

And the addition of fresh parsley ups the flavors even more.

What I love most about these meatballs is that they freeze well. So, you can make a batch- or two.

And have some ready whenever your cravings hit.

Per Serving:

  • Calories: 114
  • Fats: 3g
  • Protein: 18g
  • Carbs: 3g
  • Fiber: 0g
  • Sugar: 0g


16. Lemon Basil Chicken Salad

Lemon Basil Chicken Salad


Looking for a meal that is ready in 1, 2, 3? This Salad is a great option.

It’s ready in only 10 minutes. And it’s refreshing and tasty.

The bell peppers and romaine lettuce add crispiness, while the vinaigrette adds some tang.

Meanwhile, the red onions add sweetness, and the fresh garlic adds savory. This ain’t your regular chicken salad.

To make it, you will need cooked brown rice and chicken. Suppose you don’t have any leftover cooked chicken on hand?

In that case, you can simply use a rotisserie chicken from your grocery store. Just ensure you remove the skin, as the skin adds extra calories.

And if you don’t have cooked brown rice on hand, you can simply use microwave brown rice. This microwave brown rice is ready in only 2 minutes.

Check out more meal prep salad recipes like this here.

Per Serving:

  • Calories: 743
  • Fats: 20g
  • Protein: 37g
  • Carbs: 102g
  • Fiber: 9g
  • Sugar: 2g


17. Baked Herb Chicken Breasts with Couscous Meal Prep

Baked Herb Chicken Breasts with Couscous Meal Prep


Craving some Mediterranean food? This dish will satisfy your cravings.

Chicken breasts are coated with Mediterranean spices and baked to perfection. So, they’re juicy, not dry.

And the chicken breasts are served with vegetable-broth infused couscous. They are accompanied by Mediterranean veggies like red onions and zucchini.

Besides being tasty, the couscous is quite nutritious too. Couscous is a good source of plant-based protein.

And it is rich in selenium, which reduces inflammation. If you’d like to stock up on some, you can get some here.

Per Serving:

  • Calories: 633
  • Fats: 17g
  • Protein: 61g
  • Carbs: 56g
  • Fiber: 7.5g
  • Sugar: 9.7g


18. Easy Korean Beef Rice Bowls

Korean Beef Rice Bowls


Craving Korean takeout? Have this instead.

These Korean Beef Rice Bowls are bursting with flavor. They’re savory, umami, spicy and sweet.

You’ll think you’re eating at your favorite Korean restaurant. But you’re not.

And they take only 15 minutes to make. So they’re even faster than takeout.

Now that’s what I’m talking about.

Per Serving:

  • Calories: 430
  • Fats: 7g
  • Protein: 30g
  • Carbs: 59g
  • Fiber: 2g
  • Sugar: 11g


19. Skinny Bruschetta Chicken

Bruschetta Chicken


I love hosting parties, as I’m sure many of you do too. But when you’re trying to watch your diet, hosting parties can be a challenge.

That’s because party food is usually high in calories. And extra calories mean not fitting into your skinny jeans.

So should you stop hosting parties until you reach your ideal weight? Not at all…just serve this Skinny Bruschetta Chicken.

It looks and tastes fantastic. Your guests will be so delighted- and so will you.

That’s because one serving contains only 176 calories. So you can eat to your heart’s delight- and not worry.

Per Serving:

  • Calories: 176
  • Fats: 4.3g
  • Protein: 27.6g
  • Carbs: 8.1g
  • Fiber: 2.3g
  • Sugar: 0g


20. Zucchini Taco Boats

Zucchini Taco Boats


Looking for another party-worthy dish? These Zucchini Taco Boats are an excellent option.

These Zucchini Taco Boats are elegant and full of Mexican flavors, from the salsa, spices, and Mexican cheese blend.

And they’re pretty nutritious too. They are packed with immune-boosting Vitamins A and C.

And they’re rich in potassium which is essential for healthy blood pressures.

It’s pretty easy to change the flavor profile too. For instance, if you want to make them Italian, you can use Italian spices and add marinara sauce. Yum!

Per Serving:

  • Calories: 239
  • Fats: 7g
  • Protein: 34g
  • Carbs: 13g
  • Fiber: 4g
  • Sugar: 8g


21. Cauliflower Potato Soup with Peas

Cauliflower Potato Soup with Peas


Is it cold outside? Warm-up with some soup.

This soup is precisely what the doctor ordered. It’s creamy, chunky, and delicious.

And it’s packed with a ton of veggies; veggies like carrots, celery, green peas, and cauliflower. So it has a ton of nutrition.

And at only 88 calories per serving, you can have a bowl, or two, or three.

Per Serving:

  • Calories: 88
  • Fats: 0.4g
  • Protein: 3.5g
  • Carbs: 18.9g
  • Fiber: 4.5g
  • Sugar: 5.3g


22. Juicy Turkey Burgers

Turkey Burgers


Looking for a low-calorie alternative to beef burgers? You can’t get better than this.

One turkey burger contains only 87 calories. That’s less than half the calories of a regular beef burger.

And it tastes pretty good. That’s because it’s seasoned with cumin and fresh garlic.

With a burger like this, you can literally eat your cake, ahem, burger, and have it too!

Per Serving:

  • Calories: 92
  • Fats: 2g
  • Protein: 18g
  • Carbs: 1g
  • Fiber: 1g
  • Sugar: 1g


23. Ground Turkey Stir Fry

Ground Turkey Stir Fry


We could all do with more veggies in our diet. Adding more veggies to your diet is not only good for your health, but for your waistline too.

But let’s face it: veggies are exactly that tasty. However, this Ground Turkey Stir Fry may just change that.

It has a rainbow of colorful veggies: orange carrots, red pepper, purple cabbage, and green onions.

They are stir-fried with ground turkey and tossed in a sweet and spicy stir-fry sauce. So you get a ton of flavor.

As an added bonus, it is low in carbs. Perfect if you’re also watching your carbs. Check out more low-calorie meal prep recipes here.

Per Serving:

  • Calories: 237
  • Fats: 6g
  • Protein: 30g
  • Carbs: 18g
  • Fiber: 5g
  • Sugar: 11g


low fat recipes

23 Low Fat Meals You'll Want to Try

Yield: 4-8
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

These Low Fat Meals are so easy to make. They're flavorful, delicious, mouth-watering, and extra easy to make.


  • 1. Vegan Pumpkin Soup
  • 2. Instant Pot Spicy Chicken with Quinoa
  • 3. Korean Inspired Chicken Meal Prep Bowls
  • 4. Sweet Potato Casserole with Black Beans, Kale & Quinoa
  • 5. Vegan Black Bean Tacos
  • 6. Skinny Chicken Fajita Soup
  • 7. Garlic Broccoli Stir Fry with Chickpeas
  • 8. Chicken Burrito Bowls Meal Prep
  • 9. Nourish Bowl Vegan Meal Prep
  • 10. Honey Garlic Chicken Meal Prep
  • 11. Veggie Egg White Bites
  • 12. Healthy Ground Turkey Teriyaki Rice Bowl
  • 13. Green & White Turkey Chili
  • 14. Spicy Pineapple Chicken Meal Prep
  • 15. Baked Healthy Turkey Meatballs
  • 16. Lemon Basil Chicken Salad
  • 17. Baked Herb Chicken Breasts with Couscous Meal Prep
  • 18. Easy Korean Beef Rice Bowls
  • 19. Skinny Bruschetta Chicken
  • 20. Zucchini Taco Boats
  • 21. Cauliflower Potato Soup with Peas
  • 22. Juicy Turkey Burgers
  • 23. Ground Turkey Stir Fry


  1. 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.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Low Fat Meals!


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