If you’re seeking satisfying meals without the worry of excess calories, this recipe round-up of high-volume, low-calorie meals is just what you need!
Maximize Flavor and Minimize Calories with these High Volume, Low Calorie Meals! 🍲
Many struggle to find foods that fulfill both nutritional requirements and satisfy cravings for a healthier lifestyle. This is where high-volume, low-calorie meals come into play!
So, what exactly are high-volume, low-calorie foods?
Foods that are packed with essential nutrients, and fiber, and have high water content are not only nutritious but also satisfying.
They provide a feeling of fullness without the worry of excessive calories.
Benefits of High-Volume, Low-Calorie Meals
Helps Manage Weight with Ease
Including high-volume, low-calorie foods in your meals helps satisfy hunger without exceeding your calorie intake.
Nutrient-Rich
High-volume, low-calorie foods are often packed with essential vitamins, rich in essential nutrients, and antioxidants, promoting overall well-being.
Improved Satiety
Foods with high volume and low-calorie density are often rich in fiber and water, which help you feel full and satisfied for a longer period. It also reduces the likelihood of overeating and snacking.
Stay Hydrated Easily
Many high-volume foods have high water content, which helps you reach your daily hydration goals.
High-Volume, Low-Calorie Foods
Leafy Greens 🌿
Vibrant and refreshing leafy greens are nutritional powerhouses. Arugula, Kale, Spinach, and other leafy greens have numerous essential nutrients with minimal calories.
Watery Vegetables 🥒
Zucchini, bell peppers, and cucumbers have high water content and are filling, making them a great addition to any meal.
Cruciferous Vegetables 🥦
Veggies such as cauliflower, brussels sprouts, broccoli, and cabbage are rich in fiber and low in calories.
Whole Grains 🌾
Grains like brown rice, quinoa, bulgur, and barley are packed with fiber and nutrients. Swap refined grains for whole grains for a filling and nutritious meal.
Berries 🍓
These juicy and sweet berries are packed with antioxidants and are great options for guilt-free snacking.
A great way to have a low-calorie meal is by incorporating these nutrient-dense options into your satisfying daily meals and snacks without the guilt.
Scroll down to explore some delicious high-volume low-calorie meal options for healthier eating!
Feast Without Fear: High Volume, Low-Calorie Meals for Guilt-Free Eating!
1. Honey Sriracha Glazed Meatballs
Recipe by Eat Your Self Skinny
Ready in ~ Prep Time: 10 mins, Cook Time: 25 mins
Yields ~ 8 servings
Why You’ll Love It ~ Satisfy your cravings with this high-volume, low-calorie meal! It features flavorful turkey meatballs paired with a generous serving of brown rice, topped with green onions and a sprinkle of sesame seeds.
This meal is a perfect choice for meal prep enthusiasts — prepare it ahead of time and have wholesome lunches or dinners ready to go throughout the week.
Nutritional Info
Calories: 296kcal
Carbohydrates: 18.7g
Protein: 26.9g
Get the Recipe for Honey Sriracha Glazed Meatballs!
2. Pesto Grilled Chicken Avocado Salad
Recipe by Cafe Delites
Ready in ~ Prep Time: 15 mins, Cook Time: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ Meet your new favorite meal-in-a-salad!
Made by combining crisp lettuce, refreshing cucumbers, grapes or cherry tomatoes for tanginess, creamy avocado slices, crumbled feta, and grilled chicken in a pesto marinade that is also doubled as a dressing for this salad.
You can now say goodbye to boring salads, and enjoy this low-calorie yet extremely filling meal!
Nutritional Info
Calories: 346kcal
Carbohydrates: 11g
Protein: 6g
Get the Recipe for Pesto Grilled Chicken Avocado Salad!
3. Spanish Rice and Beans
Recipe by Dishing Out Health
Ready in ~ Prep Time: 10 mins, Cook Time: 40 mins
Yields ~ 6 servings
Why You’ll Love It ~ All cooked together in one pot, this hearty and comforting Spanish rice dish is made by using pantry staples like aromatic onions and garlic sautéed with fire-roasted diced tomatoes, kidney beans, and rice.
Packed with protein and robust flavors, this colorful one-pot meal delivers deliciousness and filling satisfaction without excess calories!
Nutritional Info for 1 cup
Calories: 350kcal
Carbohydrates: 69g
Protein: 12g
Get the Recipe for Spanish Rice and Beans!
4. Lentils and Quinoa Salad
Recipe by Garlic & Zest
Ready in ~ Prep Time: 15 mins, Cook Time: 25 mins
Yields ~ 6 servings
Why You’ll Love It ~ A vibrant Lentils and Quinoa Salad is a delightful combination of flavors and textures! It features earthy, tender spiced lentils, fluffy quinoa grains, and fresh vegetables for added freshness.
This protein-packed dish not only satisfies with plant-based proteins but also provides a satisfying and filling meal. Perfect as a side salad or a light yet wholesome lunch!
Nutritional Info
Calories: 307kcal
Carbohydrates: 34g
Protein: 8g
Get the Recipe for Lentils and Quinoa Salad!
5. Sweet Potato Breakfast Hash
Recipe by Down Shiftology
Ready in ~ Prep Time: 15 mins, Cook Time: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ A hearty and wholesome breakfast with a perfect balance of nutrition and comfort to start your day right!
Made with hearty chunks of sweet potato, bacon slices, savory onions, fresh kale leaves, and bell peppers, and topped with a sunny-side-up egg. It’s all seasoned with spices like cumin, paprika, garlic powder, and a pinch of black pepper for a hint of heat.
It will keep you fuelled with energy for the day ahead!
Nutritional Info
Calories: 222kcal
Carbohydrates: 15g
Protein: 11g
Get the Recipe for Sweet Potato Breakfast Hash!
6. Low-Calorie Taco Bowl Recipe
Recipe by Skinny Ms.
Ready in ~ 15 mins
Yields ~ 4 servings (3 cups)
Why You’ll Love It ~ A vibrant and wholesome bowl of rice and turkey with taco flavors to satisfy your cravings without the extra calories!
Made with hearty turkey, protein-rich black beans, sweet corn kernels, the crunch of fresh salsa, and the creamy richness of cheddar cheese.
This low-calorie taco bowl is a simple, guilt-free indulgence that will become your next favorite!
Nutritional Info
Calories: 441kcal
Carbohydrates: 56g
Protein: 38g
Get the Recipe for Low-Calorie Taco Bowl Recipe!
7. Spring Pea Risotto
Recipe by Feasting at Home
Ready in ~ Prep Time: 10 mins, Cook Time: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ This creamy, vibrant, and luxurious Spring Pea Risotto is made by cooking Arborio rice with sweet green peas, aromatic diced shallots, and freshly grated pecorino or Parmesan cheese.
And an added hint of freshness with lemon zest and a sprinkle of chopped fresh mint. It’s lemony, minty, and summery!
Nutritional Info for 1 ½ cups
Calories: 357kcal
Carbohydrates: 43g
Protein: 11.7g
Get the Recipe for Spring Pea Risotto!
8. Low Calorie Beef Cabbage Bowls
by Skinny Fitalicious
Ready in ~ Prep Time: 10 mins, Cook Time: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ Satisfy your hunger without the excess calories with this beef cabbage bowl!
Made with lean ground beef, shredded cabbage, and savory aromatics, and finished with a drizzle of sweet and spicy Sriracha sauce, these bowls are as delicious as they are filling.
This deconstructed version of cabbage rolls offers a wholesome meal with minimal calories and wholesome ingredients! It is gluten-free, paleo, low-carb, and low-calorie!
Nutritional Info
Calories: 232kcal
Carbohydrates: 14g
Protein: 27g
Get the Recipe for Low Calorie Beef Cabbage Bowls!
9. Spicy Shrimp Tacos with Cilantro Lime Slaw
Recipe by Haute and Healthy Living
Ready in ~ Prep Time: 15 mins, Cook Time: 8 mins
Yields ~ 8 servings
Why You’ll Love It ~ This easy peasy taco recipe is perfect for those seeking a nutritious yet filling meal. Made by combining protein-packed spicy shrimp with fresh, tangy, and crisp cilantro lime slaw, all nestled in warm corn tortillas.
This delicious high volume, low calorie meal will keep you full and satisfied without adding unnecessary calories!
Nutritional Info
Calories: 170kcal
Carbohydrates: 17g
Protein: 14g
Get the Recipe for Spicy Shrimp Tacos with Cilantro Lime Slaw!
10. Egg Roll in a Bowl
Recipe by Eating Bird Food
Ready in ~ Prep Time: 10 mins, Cook Time: 18 mins
Yields ~ 3 servings
Why You’ll Love It ~ Enjoy all the amazing flavors of an egg roll in a deconstructed and healthier meal!
This egg roll in a bowl recipe is made with lean ground turkey or chicken and a medley of coleslaw mix veggies, all cooked in a savory and tangy sriracha sauce and served on a bed of cauliflower rice. It is packed with protein and fiber!
Nutritional Info
Calories: 325kcal
Carbohydrates: 14g
Protein: 32g
Get the Recipe for Egg Roll in a Bowl!
11. Easy Baked Beans
Recipe by Well Plated
Ready in ~ 30 mins
Yields ~ 4 servings
Nutritional Info
Calories: 373kcal
Carbohydrates: 70g
Protein: 19g
Get the Recipe for Easy Baked Beans!
12. Chicken Pot Pie Soup (One Pot + Dairy Free)
Recipe by Lauren Fit Foodie
Ready in ~ Prep Time: 15 mins, Cook Time: 30 mins
Yields ~ 8 servings
Nutritional Info
Calories: 209kcal
Carbohydrates: 22.2g
Protein: 17.8g
Get the Recipe for Chicken Pot Pie Soup!
13. 30 Minute Creamy Salmon Pasta
Recipe by Mid West Foodie
Ready in ~ Prep Time: 5 mins, Cook Time: 25 mins
Yields ~ 8 servings
Why You’ll Love It ~ This al dente pasta with tender flakes of salmon, all cooked in a creamy sauce. The best part? It requires only 8 simple ingredients and comes together in 30 minutes.
Nutritional Info
Calories: 362kcal
Carbohydrates: 45.1g
Protein: 20.6g
Get the Recipe for 30 Minute Creamy Salmon Pasta!
14. Cottage Cheese Egg Bake (Frittata)
Recipe by Sweetashoney
Ready in ~ Prep Time: 10 mins, Cook Time: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ A wholesome and protein-packed dish made by combining the creamy texture of cottage cheese with fluffy eggs and a mix of veggies. Ideal for breakfast, brunch, or a light dinner!
Nutritional Info
Calories: 348.3 kcal
Carbohydrates: 11.9 g
Protein: 29.4 g
Get the Recipe for Cottage Cheese Egg Bake!
15. Healthy Chicken Lettuce Wraps
Recipe by I Food Real
Ready in ~ Prep Time: 15 mins, Cook Time: 15 mins
Yields ~ 6 servings
Why You’ll Love It ~ A 30-minute light dinner or a low-carb appetizer that is low in carbs and high in protein. A healthy and balanced meal!
Nutritional Info
Calories: 301kcal
Carbohydrates: 19g
Protein: 30g
Get the Recipe for Healthy Chicken Lettuce Wraps!
16. Mediterranean-Style Garlic Shrimp
Recipe by The Mediterranean Dish
Ready in ~ Prep Time: 10 mins, Cook Time: 15 mins
Yields ~ 4 servings
Why You’ll Love It ~ A vibrant and flavorful dish that is quick to prepare and an excellent choice for a healthy and delicious weeknight dinner!
Nutritional Info
Calories: 284.4kcal
Carbohydrates: 9.9g
Protein: 30.6g
Get the Recipe for Mediterranean-Style Garlic Shrimp!
17. Healthy Turkey Chili
Recipe by Well Plated
Ready in ~ Prep Time: 20 mins, Cook Time: 55 mins
Yields ~ 8 servings
Why You’ll Love It ~ A hearty and flavorful dish packed with protein and fiber! This nutritious chili is a wholesome meal that satisfies without the excess fat and calories of traditional chili recipes.
Nutritional Info for 1(of 8), about 2 cups
Calories: 227kcal
Carbohydrates: 14g
Protein: 24g
Get the Recipe for Healthy Turkey Chili!
18. Chilli Roasted Greens
Recipe by Pinch of Nom
Ready in ~ Prep Time: 5 mins, Cook Time: 20 mins
Yields ~ 3 servings
Why You’ll Love It ~ A combination of crunchy green veggies all roasted in punchy flavors of chili, ginger, and lime. The best part? It only has 62 calories.
Nutritional Info
Calories: 62kcal
Carbohydrates: 4.8g
Protein: 5.2g
Get the Recipe for Chilli Roasted Greens!
19. Healing Chicken and Rice Soup
Recipe by Pinch of Yum
Ready in ~ Prep Time: 20 mins, Cook Time: 50 mins
Yields ~ 4-6 servings
Why You’ll Love It ~ This shredded chicken thighs and tender jasmine rice soup is filled with fresh herbs, infused with ginger-garlic broth, zesty lime, and nutty flavors from peanuts. It is healthy, quick, and super delicious!
Nutritional Info
Calories: 332kcal
Carbohydrates: 28.5g
Protein: 28.3g
Get the Recipe for Healing Chicken and Rice Soup!
20. Cilantro Lime Chicken
Recipe by Noshtastic
Ready in ~ Prep Time: 10 mins, Marinate Time: 30 mins, Cook Time: 10 mins
Yields ~ 8 servings
Why You’ll Love It ~ This Cilantro Lime Chicken can be made for up to six people. It is simple yet a delicious and healthy meal, that requires just 10 minutes of cooking time.
Nutritional Info
Calories: 187kcal
Carbohydrates: 1g
Protein: 22 g
Get the Recipe for Cilantro Lime Chicken!
21. Cauliflower Egg Fried Rice
Recipe by Cooking Made Healthy
Ready in ~ Prep Time: 3 mins, Cook Time: 12 mins
Why You’ll Love It ~ A healthy low-carb alternative to traditional fried rice! It’s quick to prepare, bursting with flavor, and perfect for those looking to enjoy a high volume low-calorie meal!
Nutritional Info
Calories: 96kcal
Carbohydrates: 10g
Protein: 4g
Get the Recipe for Cauliflower Egg Fried Rice!
22. Vegan Lemon Lentil Soup with Turmeric
Recipe by Running on Real Food
Ready in ~ Prep Time: 10 mins, Cook Time: 32 mins
Yields ~ 4 servings
Why You’ll Love It ~ An easy to make, healthy one-pot meal with Middle Eastern flavors. Also, you can freeze it for up to 3 months.
Nutritional Info
Calories: 347kcal
Carbohydrates: 61g
Protein: 19g
Get the Recipe for Vegan Lemon Lentil Soup with Turmeric!
23. Mediterranean Couscous with Shrimp
Recipe by Feel Good Foodie
Ready in ~ Prep Time: 5 mins, Cook Time: 17 mins
Yields ~ 6 servings
Why You’ll Love It ~ A delicious and healthy dish that combines the light, fluffy texture of couscous with juicy shrimp and is infused with vibrant Mediterranean flavors and a mix of colorful veggies.
Nutritional Info
Calories: 232kcal
Carbohydrates: 39g
Protein: 8g
Get the Recipe for Mediterranean Couscous with Shrimp!
24. Coconut Curry Soup with Chicken, Chickpeas & Hearty Greens
Recipe by The Modern Proper
Ready in ~ Prep Time: 10 mins, Cook Time: 35 mins
Yields ~ 8 servings
Why You’ll Love It ~ A comforting curry made with a mix of protein and veggies, rich coconut milk, and seasoned with aromatic spices. A one-pot, gluten-free and so filling and satisfying!
Nutritional Info
Calories: 300kcal
Carbohydrates: 4.8g
Protein: 16g
Get the Recipe for Coconut Curry Soup!
25. Sheet Pan Chicken with Rainbow Vegetables
Recipe by Well Plated
Ready in ~ Prep Time: 15 mins, Cook Time: 30 mins
Yields ~ 4 servings about 8 cups
Why You’ll Love It ~ To make this delicious one-pan meal, all you have to do is prep the ingredients, toss the seasonings, layer it on the sheet pan, and let it cook! It’s as simple as that!
Nutritional Info
Calories: 394kcal
Carbohydrates: 23g
Protein: 39g
Get the Recipe for Sheet Pan Chicken with Rainbow Vegetables!
And there you have it—high volume low calorie meals that are sure to satisfy your cravings!
Thank you for taking the time to read the post! ❤️
I really hope you give one of the recipes a try and love it! Don’t forget to leave a star rating ★ in the comment section below. Your feedback will help others and also means a lot!
Connect with ‘Kurry Kitchen’ on Instagram, Facebook, YouTube, and Pinterest, and don’t forget to hit that follow button.
Happy cooking!
