Are you looking for delicious and healthy recipe options that won’t blow your diet? Look no further! In this article, we’ll be sharing 20 mouth-watering low-fat recipes that are perfect for anyone looking to eat healthier without sacrificing flavor. From savory dishes like baked lemon herb chicken and quinoa stuffed bell peppers, to sweet treats like low fat banana oat muffins and chocolate avocado mousse, there’s something for everyone in this collection of healthy recipes.
Whether you’re a busy professional looking for quick and easy meals, or a foodie who wants to experiment with new flavors and ingredients, these low-fat recipes are sure to become new favorites. And the best part? They’re all under 500 calories per serving!
So what are you waiting for? Let’s dive in and explore these delicious and healthy recipe options together!
Baked Lemon Herb Chicken
Elevate your weeknight dinner routine with this simple yet impressive baked chicken recipe, bursting with the citrusy goodness of lemon and the freshness of herbs.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, thyme, garlic powder, salt, and pepper.
3. Place chicken breasts in a shallow baking dish and brush the lemon mixture evenly over both sides of the chicken.
4. Bake for 25-30 minutes or until cooked through.
5. Let rest for 5 minutes before serving.
Cooking Time: 25-30 minutes
Servings: 4
Skinny Turkey Meatballs
These bite-sized meatballs are packed with flavor and protein, making them the perfect snack or addition to your favorite pasta dish. With only 150 calories per serving, you can indulge in these guilt-free treats without worrying about your diet.
Ingredients:
– 1 pound ground turkey breast
– 1/2 cup rolled oats
– 1/4 cup finely chopped onion
– 1 egg white
– 1 tablespoon olive oil
– 1 teaspoon Worcestershire sauce
– Salt and pepper to taste
– Optional: your favorite marinara sauce for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey breast, oats, onion, egg white, olive oil, Worcestershire sauce, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape mixture into small meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until cooked through.
5. Serve hot with marinara sauce, if desired.
Cooking Time: 15-20 minutes
Zucchini Noodles with Avocado Pesto
A vibrant and healthy twist on traditional pasta dishes, this recipe combines zucchini noodles with a creamy avocado pesto for a flavorful and nutritious meal.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh parsley leaves
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Spiralize the zucchinis into noodles and set aside.
2. In a blender or food processor, combine avocado, parsley, garlic, lemon juice, salt, and pepper. Blend until smooth.
3. Cook the zucchini noodles in boiling water for 3-5 minutes, or until tender but still crisp. Drain and rinse with cold water.
4. Toss the cooked noodles with the avocado pesto, adding Parmesan cheese if desired.
5. Serve immediately, garnished with additional parsley if desired.
Cooking Time: 10-12 minutes
Grilled Shrimp and Mango Salad
A sweet and savory fusion of flavors, this refreshing salad combines succulent grilled shrimp with juicy mango, crunchy greens, and a zesty dressing. Perfect for warm weather or as a light and satisfying meal.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 4 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season shrimp with salt and pepper. Grill for 2-3 minutes per side, until pink and cooked through.
3. In a large bowl, combine mixed greens, mango, and chopped cilantro.
4. Add grilled shrimp on top of the salad mixture.
5. Drizzle with olive oil and lime juice; season to taste.
Cooking Time: 10-12 minutes
Quinoa Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines quinoa with sautéed vegetables and cheese for a satisfying main course. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup cooked black beans, rinsed and drained
– 1/2 cup chopped onion
– 1/2 cup chopped mushrooms
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, heat olive oil over medium-high. Add onion, mushrooms, cumin, salt, and pepper. Cook until vegetables are tender, about 5 minutes.
4. Stir in cooked quinoa, black beans, and shredded cheese (if using).
5. Stuff each bell pepper with the quinoa mixture and place in a baking dish.
6. Cover with aluminum foil and bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Low Fat Greek Yogurt Pancakes
Start your day with a delicious and healthy breakfast that’s packed with protein and flavor. These Low Fat Greek Yogurt Pancakes are a game-changer for anyone looking to make a healthier pancake option.
Ingredients:
– 1 cup low-fat plain Greek yogurt
– 1/2 cup whole wheat flour
– 1/4 cup rolled oats
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
– 1 large egg
– 1/2 cup mixed berries (fresh or frozen)
Instructions:
1. In a bowl, whisk together Greek yogurt, flour, oats, baking powder, and salt.
2. Add honey or maple syrup if using; whisk until combined.
3. Crack in the egg and whisk until smooth.
4. Fold in mixed berries.
5. Heat a non-stick skillet or griddle over medium heat.
6. Drop 1/4 cup batter per pancake; cook for 2-3 minutes, flip, and cook for another 1-2 minutes.
7. Serve warm with your favorite toppings!
Cooking Time: 15-20 minutes (depending on the number of pancakes)
Cauliflower Crust Veggie Pizza
Transform your pizza game with this innovative cauliflower crust recipe, packed with nutritious vegetables and a hint of cheesy goodness!
Ingredients:
• 1 head of cauliflower
• 2 tablespoons olive oil
• 1/4 cup grated Parmesan cheese
• 1/4 cup tomato sauce
• 1/2 cup shredded mozzarella cheese
• 1/2 cup sliced bell peppers (any color)
• 1/2 cup sliced mushrooms
• 1/4 cup chopped fresh basil
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. Microwave for 4-5 minutes, or until tender. Let cool slightly.
4. Transfer cooked cauliflower to a clean dish towel. Wrap tightly and squeeze out excess moisture.
5. In a bowl, combine drained cauliflower, Parmesan cheese, and olive oil. Mix well.
6. Press the mixture onto a pizza pan or baking sheet lined with parchment paper, creating a crust.
7. Spread tomato sauce over the crust, leaving a small border. Top with mozzarella cheese, bell peppers, mushrooms, and basil.
8. Bake for 20-25 minutes, or until cheese is melted and bubbly.
Cooking Time: 20-25 minutes
Spicy Black Bean Soup
Warm up with a flavorful and spicy black bean soup that’s perfect for a chilly evening or as a nutritious meal prep option.
Ingredients:
– 1 can (15 oz) black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 2 cups vegetable broth
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/4 tsp cayenne pepper
– Salt and pepper, to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. In a large pot, sauté onion, garlic, and red bell pepper in a little water until tender.
2. Add black beans, diced tomatoes, vegetable broth, cumin, smoked paprika, and cayenne pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until flavors have melded together.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 25-30 minutes
Air Fryer Sweet Potato Fries
Transform regular sweet potato fries into a crispy and delicious treat with minimal oil using your air fryer! This recipe is perfect for a quick snack or side dish.
Ingredients:
– 2-3 large sweet potatoes
– 1/2 tablespoon olive oil
– Salt, to taste
– Optional: Additional seasonings such as paprika, garlic powder, or chili powder
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Peel the sweet potatoes and cut them into long, thin strips (about 1/2 inch thick).
3. Place the sweet potato strips in a bowl and drizzle with olive oil. Toss to coat.
4. Sprinkle salt and any desired additional seasonings over the fries and toss again.
5. Load the air fryer basket with the sweet potato strips in a single layer, leaving some space between each fry.
6. Cook for 12-15 minutes or until crispy, shaking the basket halfway through.
Cooking Time: 12-15 minutes
Lightened-Up Eggplant Parmesan
A healthier take on a classic Italian-American favorite, this recipe uses lighter breading and reduced cheese to create a flavorful and satisfying eggplant parmesan dish without sacrificing taste.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup whole wheat breadcrumbs
– 1/2 cup grated part-skim mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 cup marinara sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Dip each eggplant slice in beaten eggs, then coat with whole wheat breadcrumbs.
3. Heat the olive oil in a large skillet over medium-high heat. Cook the breaded eggplant slices until golden brown, about 3-4 minutes per side.
4. Transfer the cooked eggplant to a baking dish and spoon marinara sauce over each slice.
5. Sprinkle part-skim mozzarella and Parmesan cheese over the top.
6. Bake for 20-25 minutes or until the cheese is melted and bubbly.
Cooking Time: 30-35 minutes
Turkey and Spinach Stuffed Portobello Mushrooms
A delicious and savory twist on traditional stuffed mushrooms, this recipe combines the earthy flavor of portobellos with the richness of turkey and spinach.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1/2 pound ground turkey
– 1/2 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat the olive oil over medium-high heat. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
3. Add the chopped spinach, garlic, salt, and pepper to the skillet. Cook until the spinach is wilted.
4. Stuff each mushroom cap with the turkey and spinach mixture, mounding it slightly in the center.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper. If using cheese, sprinkle it on top of the filling.
6. Bake for 20-25 minutes, or until the mushrooms are tender and the filling is heated through.
Cooking Time: 20-25 minutes
Low Fat Banana Oat Muffins
Moist and flavorful, these low-fat banana oat muffins are perfect for a quick breakfast or snack. With the natural sweetness of ripe bananas and the wholesomeness of rolled oats, you’ll feel good about what you’re putting in your body.
Ingredients:
– 3 large ripe bananas, mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/4 cup low-fat milk
– 1 large egg
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine oats, flour, sugar, baking powder, and salt.
3. In a separate bowl, mix mashed bananas, milk, egg, honey, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 18-20 minutes
Garlic Herb Roasted Brussels Sprouts
Elevate your side dish game with this flavorful and easy-to-make recipe for Garlic Herb Roasted Brussels Sprouts.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 tablespoon chopped fresh thyme
– 1 tablespoon chopped fresh rosemary
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with garlic, olive oil, thyme, rosemary, salt, and pepper until evenly coated.
3. Spread the sprouts in a single layer on a baking sheet lined with parchment paper.
4. Roast for 25-30 minutes or until tender and caramelized, stirring occasionally.
5. Remove from oven and serve hot.
Cooking Time: 25-30 minutes
Lentil and Vegetable Stir Fry
This simple and nutritious recipe is a great way to add some plant-based protein and fiber to your diet. With just a few ingredients, you can have a delicious and healthy meal on the table in no time.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 carrot, peeled and grated
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cook the lentils according to package instructions. Drain and set aside.
2. Heat the oil in a large skillet or wok over medium-high heat.
3. Add the onion, garlic, bell pepper, and carrot. Cook until the vegetables are tender-crisp, about 5 minutes.
4. Stir in the cooked lentils, cumin, salt, and pepper.
5. Cook for an additional 1-2 minutes to combine flavors.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Skinny Chicken Fajitas
This recipe combines the flavors of traditional fajitas with a lighter twist, using lean chicken breast and colorful bell peppers. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into strips
– 1 large onion, sliced
– 2 large bell peppers (any color), sliced
– 2 cloves of garlic, minced
– 1 tsp chili powder
– 1/2 tsp cumin
– Salt and pepper, to taste
– 8-10 small flour tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese
Instructions:
1. Heat a large skillet over medium-high heat.
2. Add chicken, onion, bell peppers, garlic, chili powder, and cumin. Cook for 5-7 minutes or until chicken is cooked through and vegetables are tender.
3. Season with salt and pepper to taste.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble fajitas by placing chicken and vegetable mixture onto tortillas.
6. Add desired toppings and serve hot.
Cooking Time: 15-20 minutes
Baked Cod with Tomato and Olives
A flavorful and healthy seafood dish that’s perfect for a weeknight dinner. This recipe combines the tender flakes of cod with the savory flavors of tomatoes, olives, and herbs.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, mix together diced tomatoes, sliced olives, olive oil, garlic, and oregano.
5. Spoon the tomato mixture evenly over each cod fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cod is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Low Fat Chocolate Avocado Mousse
Satisfy your chocolate cravings while keeping your diet on track with this rich and creamy mousse made with avocados, dark chocolate, and a hint of sugar.
Ingredients:
– 3 ripe avocados
– 1/2 cup unsweetened cocoa powder
– 1 tablespoon granulated sugar
– 1/4 teaspoon salt
– 1/2 cup nonfat plain Greek yogurt
– 1 tablespoon melted dark chocolate (at least 70% cocoa)
– 1 tablespoon heavy cream or half-and-half
Instructions:
1. Peel and pit the avocados and place them in a blender.
2. Add the cocoa powder, sugar, and salt to the blender and blend until smooth.
3. In a separate bowl, whisk together the Greek yogurt and melted dark chocolate until well combined.
4. Fold the yogurt-chocolate mixture into the avocado mixture until no white streaks remain.
5. Stir in the heavy cream or half-and-half.
6. Pour the mousse into individual serving cups or a large serving dish.
7. Chill in the refrigerator for at least 2 hours or overnight.
Cooking Time: 0 minutes (no cooking required)
Asian-Inspired Cabbage Salad
Elevate your salad game with this flavorful and refreshing Asian-inspired cabbage salad! Crunchy cabbage, sweet carrots, and tangy ginger come together to create a perfect harmony of textures and tastes.
Ingredients:
– 1 head of cabbage, thinly sliced
– 2 medium carrots, peeled and grated
– 1/4 cup of chopped fresh cilantro
– 2 tablespoons of soy sauce
– 1 tablespoon of rice vinegar
– 1 teaspoon of grated ginger
– Salt and pepper to taste
– 1/4 cup of toasted sesame seeds (optional)
Instructions:
1. In a large bowl, combine the sliced cabbage, grated carrots, and chopped cilantro.
2. In a small bowl, whisk together soy sauce, rice vinegar, and grated ginger until well combined.
3. Pour the dressing over the cabbage mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with toasted sesame seeds if desired.
6. Serve immediately or refrigerate for up to 2 hours.
Cooking Time: None! This salad is ready in just a few minutes!
Light Chicken and Broccoli Alfredo
A classic comfort food with a lighter twist, this recipe combines the flavors of chicken, broccoli, and alfredo sauce without sacrificing taste or nutrition.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups broccoli florets
– 1/2 cup (1 oz) fettuccine pasta
– 1/4 cup unsalted butter
– 2 cloves garlic, minced
– 1 cup reduced-fat heavy cream
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook fettuccine according to package instructions; set aside.
2. In a large skillet, sauté chicken and garlic until cooked through.
3. Add broccoli and cook until tender, about 3-4 minutes.
4. In a separate saucepan, melt butter over medium heat. Whisk in heavy cream and Parmesan cheese until smooth.
5. Combine cooked fettuccine, chicken mixture, and alfredo sauce. Toss until coated; season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Herbed Brown Rice Pilaf
Elevate your meal with this flavorful and aromatic pilaf, perfect as a side dish or base for a variety of dishes.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a medium saucepan over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the brown rice, thyme, paprika, salt, and pepper. Stir to combine.
5. Add the water and bring to a boil.
6. Reduce heat to low, cover, and simmer for 20-25 minutes or until the liquid is absorbed and the rice is tender.
7. Fluff with a fork and garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Summary
Get ready to indulge in delicious, healthy eating with these 20 low-fat recipes! From savory dishes like Baked Lemon Herb Chicken and Turkey and Spinach Stuffed Portobello Mushrooms, to sweet treats like Low Fat Banana Oat Muffins and Low Fat Chocolate Avocado Mousse, there’s something for everyone. These mouth-watering recipes are not only delicious but also packed with nutritious ingredients, making healthy eating easy and enjoyable. Try Skinny Turkey Meatballs or Quinoa Stuffed Bell Peppers for a flavorful twist on classic dishes.
