Top 20+ Dinner Options Under 500 Calories

Dinner Without The Drama

There’s a sweet spot between “barely a meal” and “I ate way too much,” and it’s not on a takeout menu. It’s dinner that actually fills you up and doesn’t blow past 500 calories just for existing. So, let’s explore 20 no-fuss options, each with enough flavor to keep things interesting—and just enough restraint to keep things balanced.

1. Eggplant Lasagna With Low-Fat Ricotta

Layers of thinly sliced roasted eggplant replace traditional noodles, giving this lasagna a smoky edge. Spread low-fat ricotta and spinach between the layers, and top with a tomato basil sauce for added richness. Once baked, it slices into soft, bubbling portions.

2. Zucchini Noodles With Tomato Basil Sauce

Zucchini noodles, also known as “zoodles,” provide a low-calorie alternative to traditional pasta. Spiralized into long, curly strands, they hold onto sauce well while staying light on your stomach. When simmered tomato and fresh basil coat those veggie noodles, you get a comforting dish that doesn’t weigh you down.

3. Baked Salmon With Asparagus And Quinoa

Roasting baked salmon with a touch of olive oil and cracked pepper draws out its natural depth. Asparagus spears, roasted alongside, develop a slightly crispy texture that contrasts with the fish. Each element brings something different, yet everything belongs.

4. Turkey And Black Bean Lettuce Tacos

Dinner gets exciting when tacos are on the menu. But this version skips the usual tortilla in favor of cool, crisp lettuce leaves. Inside, lean turkey and black beans bring hearty flavor and texture. The combination is spiced and satisfying without the heaviness.

5. Stuffed Bell Peppers With Turkey And Cauliflower Rice

Each bell pepper becomes its own little dinner bowl. Slice off the top, scoop out the seeds, and fill the cavity with a mix of lean ground turkey, cauliflower rice, onions, and herbs. As it bakes, the pepper softens slightly while the filling develops an oven-roasted flavor.

6. Shrimp Stir-Fry With Mixed Vegetables

Shrimp cooks quickly—just a few minutes in a hot pan—so dinner comes together in no time. Add crisp vegetables like snow peas, bell peppers, and baby corn, and you’ve got a rainbow of flavor. Serve it over a small scoop of rice, or enjoy it on its own for something even lighter.

7. Veggie And Tofu Stir-Fry With Brown Rice

Firm tofu absorbs flavors like a sponge. Sear it with mushrooms, bok choy, and a ginger-garlic glaze. This meatless meal provides plant-based protein and antioxidants. One cup of cooked tofu stir-fry with half a cup of brown rice keeps you under 500 calories.

8. Grilled Portobello Mushrooms With Couscous

Large, juicy Portobello mushrooms become steak-like when grilled, their earthy richness brought to life with balsamic vinegar and a dash of rosemary. Layer them over a bed of fluffy couscous, which soaks up every bit of marinade.

9. Chicken And Veggie Skewers With Hummus Dip

Thread lean chicken cubes with bell peppers, zucchini, and cherry tomatoes. Grill and pair with 2 tablespoons of hummus for a creamy dip full of protein and healthy fats. These skewers are not only fun to eat but also quick to cook, making them ideal for weeknight portions.

10. Cauliflower Crust Pizza With Veggies

Bake your own cauliflower crust using grated cauliflower, egg, and cheese—it saves hundreds of calories compared to flour-based dough. Load it with mushrooms and bell peppers. One-quarter of the pie stays around 200 calories (in a 10-inch pizza), so two slices would feel indulgent without guilt.

11. Chickpea And Spinach Gravy With Brown Rice

This protein-packed vegetarian curry simmers canned chickpeas with spinach, garlic, and cumin in a tomato base. It’s iron-rich and easy to digest. Interestingly, the meal feels slow-cooked and cozy, even though it only takes 20 minutes to pull together.

12. Thai Chicken Lettuce Wraps

Savory and crisp, these wraps use ground chicken sautéed in soy sauce, ginger, and lime. Spoon the mixture into sturdy butter lettuce leaves. They’re quick to assemble and easy to customize—great for picky eaters or spontaneous cravings.

13. Seared Tuna With Edamame

A quick sear gives tuna that melt-in-your-mouth texture with a savory crust. Pair it with lightly salted edamame for a buttery, plant-based bite. On the side, thinly sliced cucumbers marinated in vinegar provide a pop of tang that resets your palate.

14. Greek Chicken Bowl And Cucumber Salad

Marinated chicken fillet cooked with oregano and lemon sets the tone for this bright Mediterranean dish. Settle slices over a bed of greens, juicy tomato wedges, and crisp cucumbers. Lastly, a dollop of creamy tzatziki adds tang and coolness.

15. Butternut Squash Soup With Side Salad

Roasted butternut squash blends into a velvety soup with natural sweetness and earthy undertones. Hints of nutmeg and garlic bring warmth, while a drizzle of olive oil adds body. Pair it with a salad tossed in a light vinaigrette for extra crunch.

16. Broiled Tilapia With Mango Salsa

Tilapia cooks fast and takes on flavor beautifully. Under a broiler, it browns just enough to create tender flakiness. A spoonful of mango salsa on top brings juicy brightness. Simply serve it all with a spoonful of rice or roasted sweet potatoes.

17. Spaghetti Squash With Marinara And Turkey Meatballs

Once roasted, spaghetti squash pulls into delicate, golden strands with a noodle-like texture. Top it with marinara simmered in garlic and herbs, then add tender turkey meatballs for a savory meal. This is one of those dishes that earns a spot on the regular rotation.

18. Quinoa Stuffed Eggplant Boats

Eggplant halves become the base of this filling and flavorful dish. After a quick roast, they’re filled with fluffy quinoa tossed with sun-dried tomatoes and chopped zucchini. It’s a plant-based dinner with a big presence.

19. Veggie Chili With Kidney Beans And Avocado

This chili doesn’t need meat to hit the spot. With red kidney beans, diced bell peppers, corn, and tomato paste all simmering together, the flavors deepen as they cook. Spoon it into a bowl and top with diced avocado for creaminess.

20. Roasted Chicken Thighs With Brussels Sprouts

Chicken thighs stay tender in the oven, developing golden skin. Brussels sprouts, roasted until crisp outside and soft inside, make the perfect partner. Lastly, a drizzle of oil and a pinch of sea salt are all you need.