When the day winds down and you’re faced with the age-old question, “what’s for dinner?”—especially if you’re watching calories—I’ve got your back. These 10 low-calorie vegetarian dinners are like a warm hug on a chilly evening, bursting with flavor and color. Just think of them as your weeknight saviors that make you forget about that tempting takeout menu—well, almost.
Steps
- Creamy Fettuccine with Brussels Sprouts & Mushrooms
- Cook sliced Brussels sprouts and mushrooms until tender and mix them with fettuccine. Use presliced mushrooms to save time and serve with a fresh salad.
- Roasted Carrot Tart with Carrot-Green Pesto
- Roast carrots and layer them over a ricotta base, using pesto made from carrot greens. If carrot greens are unavailable, substitute with parsley.
- Spinach & Artichoke Dip Pasta
- Combine cooked pasta with a creamy spinach and artichoke mixture for a comforting dish. This meal is quick to prepare, taking only 20 minutes.
- Eggplant Lasagna Rolls
- Pre-roast thin eggplant slices to enhance flavor, then fill and roll them up as you would lasagna. This method cuts down on carbs and creates a satisfying meal.
- Beefless Vegan Tacos
- Replace ground beef with crumbled tofu, seasoned to maintain classic taco flavors. Use this versatile filling for tacos, burritos, bowls, or nachos.
- Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
- Roast tomatoes to enhance their sweetness, then mix with spaghetti squash for a low-calorie meal. Complement with a flavorful almond pesto.
- Mushroom Shawarma with Yogurt-Tahini Sauce
- Roast mushrooms with bold spices and serve in pitas with a cooling yogurt-tahini sauce. The rich umami flavor makes these satisfying without meat.
- Chile-Lime Cauliflower Quesadillas
- Start by roasting the quesadillas in the oven, then finish in a skillet for crispy tortillas. Add poblano or bell peppers for varying heat levels.
- Cherry Tomato & Garlic Pasta
- Cook whole garlic cloves with cherry tomatoes, then mash into a sauce for the pasta. This quick dish is ready in 20 minutes, perfect for weeknights.
- Vegetarian Udon Noodle Soup
- Combine udon noodles with Asian ingredients like miso and sesame oil for a flavorful soup. These pantry staples make preparation easy and quick.
- Portobello Mushroom Pizzas with Arugula Salad
- Use roasted portobello mushrooms as a base for pizza toppings. Serve with a fresh arugula salad for a complete meal.
- Mushroom & Tofu Stir-Fry
- Stir-fry baked tofu and mushrooms for a quick meal, using teriyaki or sesame flavors. Serve over brown rice for added texture and flavor.
- Creamy Spinach Pasta
- Mix mascarpone cheese into a spinach pasta for unexpected richness. This dish is creamy yet maintains a healthy profile.
- One-Pot Coconut Milk Curry with Chickpeas
- Cook a variety of vegetables with chickpeas in coconut milk for a vibrant curry. Sweet potatoes balance the spices, and it pairs well with rice.
- Roasted Red Pepper, Spinach & Feta Penne Pasta
- Combine penne with garlic, roasted peppers, and spinach, then top with feta. This Mediterranean-inspired dish is quick, ready in just 20 minutes.
- Gochujang-Glazed Tempeh & Brown Rice Bowls
- Glaze tempeh with a sweet-spicy mix of gochujang and tamari. Serve over brown rice for a satisfying meal that’s rich in umami.
- Vegetarian Enchilada Casserole
- Layer corn tortillas with vegetables and cheese for a lasagna-like enchilada casserole. Adjust the spice level with your choice of pico de gallo.
- Zucchini Noodle Primavera
- Replace traditional pasta with spiralized zucchini noodles for a low-carb primavera. Add a light, creamy sauce and colorful vegetables.
- Slow-Cooker Tofu Lo Mein
- Combine tofu with crisp-tender vegetables in a sweet sauce, cooked slowly. This dish absorbs flavors well for a tasty and different dinner.
- Chickpea & Potato Curry
- Make a quick curry with chickpeas, potatoes, and spices. Serve with whole-wheat naan for a simple, comforting meal.
- Stuffed Potatoes with Salsa & Beans
- Fill baked potatoes with beans, salsa, and avocado for a quick dinner. Sweet potatoes work equally well for this dish.
- Jackfruit Sloppy Joes
- Use jackfruit as a meat substitute in these flavorful sloppy Joes. The fruit’s mild taste pairs well with a spicy sauce.
- Vegetarian Gumbo
- Prepare a quick gumbo with butternut squash, tomatoes, and okra. Serve with cornbread to complete this flavorful meal.
- Buttermilk Fried Tofu with Smoky Collard Greens
- Coat tofu in buttermilk for a crispy fried texture, pairing it with seasoned collard greens. This dish is quick to prepare and full of flavor.
- Crispy Chickpea Grain Bowl with Lemon Vinaigrette
- Combine roasted chickpeas with quinoa and kale, topped with a lemon vinaigrette. These bowls are perfect for meal prep or a healthy dinner.
- Instant Pot Lentil Soup
- Cook lentils with vegetables and spinach in an Instant Pot for a quick soup. Add balsamic vinegar and garnish for a fresh finish.
- Broccoli-Cheddar Spaghetti Squash Casserole
- Use spaghetti squash instead of pasta in this cheesy casserole. Broccoli adds texture, and this dish pairs well with roasted meats.
Ingredients
- Sliced Brussels sprouts
- Sliced mushrooms (use presliced to save time)
- Fettuccine pasta
- Olive oil
- Minced garlic
- Heavy cream
- Grated Parmesan cheese
- Salt
- Black pepper
- Tossed salad (as a side dish)
- Green Pesto” recipe:
- Whole carrots (with greens attached)
- Ricotta cheese
- Olive oil
- Garlic cloves
- Lemon juice
- Salt
- Black pepper
- Puff pastry
- Optional: parsley (if carrot greens are unavailable)
- Spinach
- Artichoke hearts
- Pasta (your choice)
- Cream cheese
- Parmesan cheese
- Minced garlic
- Olive oil
- Salt
- Black pepper
- Eggplant (thinly sliced)
- Ricotta cheese
- Mozzarella cheese
- Marinara sauce
- Olive oil
- Salt
- Black pepper
- Crumbled tofu
- Taco seasoning
- Corn tortillas
- Salsa
- Avocado
- Lime wedges
- Fresh cilantro
- Spaghetti squash
- Cherry tomatoes
- Cannellini beans
- Almonds
- Fresh basil
- Olive oil
- Lemon juice
- Garlic cloves
- Salt
- Black pepper
- Tahini Sauce” recipe:
- Portobello mushrooms
- Olive oil
- Shawarma spice blend
- Greek yogurt
- Tahini
- Lemon juice
- Garlic cloves
- Salt
- Pita bread
- Fresh parsley
- Lime Cauliflower Quesadillas” recipe:
- Cauliflower florets
- Poblano peppers (or bell peppers for milder flavor)
- Lime juice
- Corn tortillas
- Shredded cheese (your choice)
- Olive oil
- Salt
- Black pepper
- Cherry tomatoes
- Whole garlic cloves
- Pasta (your choice)
- Olive oil
- Fresh basil
- Grated Parmesan cheese
- Salt
- Black pepper
- Udon noodles
- Mirin (cooking wine)
- Miso paste
- Sesame oil
- Vegetable broth
- Sliced mushrooms
- Green onions
- Tofu
- Soy sauce
- Fresh ginger
- Portobello mushrooms
- Marinara sauce
- Mozzarella cheese
- Fresh arugula
- Olive oil
- Balsamic vinegar
- Salt
- Black pepper
- Fry” recipe:
- Baked tofu (teriyaki, sesame, or smoked flavor)
- Sliced mushrooms
- Bell peppers
- Broccoli florets
- Soy sauce
- Garlic cloves
- Olive oil
- Brown rice (for serving)
- Mascarpone cheese
- Spinach
- Pasta (your choice)
- Olive oil
- Garlic cloves
- Grated Parmesan cheese
- Salt
- Black pepper
- Pot Coconut Milk Curry with Chickpeas” recipe:
- Coconut milk
- Chickpeas
- Sweet potatoes
- Bell peppers
- Curry powder
- Garlic cloves
- Ginger
- Olive oil
- Salt
- Rice or rice noodles (for serving)
- Penne pasta
- Roasted red peppers
- Spinach
- Garlic cloves
- Olive oil
- Crumbled feta cheese
- Salt
- Black pepper
- Glazed Tempeh & Brown Rice Bowls” recipe:
- Tempeh
- Brown rice
- Gochujang
- Tamari
- Olive oil
- Sesame seeds
- Green onions
- Salt
- Corn tortillas
- Black beans
- Bell peppers
- Salsa
- Cheese (your choice)
- Fresh cilantro
- Optional: spicy pico de gallo
- Zucchini noodles
- Bell peppers
- Cherry tomatoes
- Asparagus
- Olive oil
- Garlic cloves
- Grated Parmesan cheese
- Salt
- Black pepper
- Cooker Tofu Lo Mein” recipe:
- Tofu
- Lo mein noodles
- Bell peppers
- Broccoli florets
- Carrots
- Soy sauce
- Ginger
- Garlic cloves
- Brown sugar
- Chickpeas
- Potatoes
- Frozen peas
- Canned tomatoes
- Curry powder
- Garlic cloves
- Olive oil
- Salt
- Whole-wheat naan (for serving)
- Russet potatoes (or sweet potatoes)
- Black beans
- Salsa
- Avocado
- Lime wedges
- Fresh cilantro
- Jackfruit
- Tomato sauce
- BBQ sauce
- Onion
- Garlic cloves
- Olive oil
- Burger buns
- Butternut squash
- Tomatoes
- Poblano peppers
- Okra
- Vegetable broth
- Onion
- Garlic cloves
- Olive oil
- Cornbread (for serving)
- Tofu
- Buttermilk
- Flour
- Paprika
- Collard greens
- Olive oil
- Salt
- Black pepper
- Quinoa
- Chickpeas
- Kale
- Pumpkin seeds
- Lemon juice
- Olive oil
- Garlic cloves
- Salt
- Black pepper
- Brown lentils
- Spinach
- Carrot
- Onion
- Garlic cloves
- Vegetable broth
- Balsamic vinegar
- Radish
- Fresh parsley
- Cheddar Spaghetti Squash Casserole” recipe:
- Spaghetti squash
- Broccoli florets
- Cheddar cheese
- Olive oil
- Salt
- Black pepper
FAQ
- Can these vegetarian recipes help with calorie management?
- Yes, all the recipes mentioned in the article are designed to be under 400 calories per serving, making them suitable for those looking to manage their calorie intake.
- How long do these vegetarian recipes generally take to prepare?
- Many of the recipes can be prepared in approximately 30 minutes. There are also casseroles that require longer cooking times in the oven. The use of time-saving tips, such as using presliced mushrooms, can further reduce preparation time.
- Are there any recommended side dishes to complement these vegetarian meals?
- The article suggests several easy side dishes to pair with the main recipes, including salads, rice, rice noodles, and cornbread.
- Is it possible to substitute ingredients in these recipes?
- Yes, substitutions are possible. For example, if you can’t find carrot greens for the Roasted Carrot Tart, you can use parsley instead. Similarly, different flavors of baked tofu can be used in the Mushroom & Tofu Stir-Fry.
- Do these recipes work well as leftovers?
- Absolutely, many of the recipes make excellent leftovers for lunch the next day, allowing for easy meal prep and convenience.
Tips
- Utilize Pre-Sliced Ingredients: To save time, consider using pre-sliced mushrooms or pre-packaged spiralized zucchini noodles. This can significantly reduce your prep time, making meal preparation more efficient.
- Maximize Ingredient Use: For recipes like the Roasted Carrot Tart with Carrot-Green Pesto, try to use the entire vegetable, including the greens, to minimize waste. If carrot greens aren’t available, parsley is a great substitute.
- Enhance Flavor with Pre-Roasting: Pre-roasting ingredients like eggplant for lasagna rolls or tomatoes for a pasta dish can deepen their flavor and make them easier to work with in your recipes.
- Customize Heat Levels: When making dishes like Chile-Lime Cauliflower Quesadillas, consider swapping out hotter peppers for milder ones, like sweet bell peppers, if you prefer a less spicy meal.
Equipment
- Spiralizer – For making zucchini noodles in the Zucchini Noodle Primavera.
- Slow Cooker – Used for the Slow-Cooker Tofu Lo Mein.
- Instant Pot – For making the Instant Pot Lentil Soup.
- Food Processor or Blender – Useful for making pesto in the Roasted Carrot Tart with Carrot-Green Pesto, and for blending sauces.
- Spiralizer – If making your own zucchini noodles for the Zucchini Noodle Primavera.
- Mandoline Slicer – Helpful for thinly slicing vegetables such as eggplant in the Eggplant Lasagna Rolls.
- Cast Iron Skillet – Useful for recipes that require oven-to-stovetop cooking, like the Chile-Lime Cauliflower Quesadillas.
- Dutch Oven – A versatile piece of cookware that can be used for soups, stews, and casseroles, such as the Vegetarian Gumbo.
- Baking Sheets – For roasting vegetables like in the Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto.
