Yahoo Lifestyle 28 Healthy 500-Calorie Dinners You Can Make in 20 Minutes
Cooking at home is one way to gain more control over what goes into your food, such as limiting salt and sugar and increasing produce. A 2017 study in the International Journal of Behavioral Nutrition and Physical Activity found that people who ate home-cooked meals tended to stick to the Mediterranean diet and had less body fat.
You may have heard about this study or, more generally, that consuming mostly homemade meals is a best practice. However, in reality, practicing this idea is challenging, especially if you're busy, exhausted and spend most of your life outside the house. Coming home from dinner, firing up the stove (or any appliance) and spending an hour meal prepping may seem less appealing than a root canal.
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However, meal-making doesn't have to be an hours-long slog. It's possible to whip up low-calorie meals with balanced nutrition in 20 minutes or less.
To help, registered dietitians shared their thoughts on favorite Parade recipes for 500-calorie meals ready in less time than it takes to watch the nightly news. Some of these meals under 500 calories got an automatic double-thumbs up, while others required quick, easy and so-worth-it tweaks.
Related: 14 Blue Zone Diet Recipes To Help You Live Longer and Healthier, According to Registered Dietitians
Under-500 Calorie Meals That Have Dinner Ready In 20 Minutes or Less
1. Simple white bean salad
This easy-peasy weeknight white bean salad calls for cooked or canned white beans and takes 15 minutes to make.
"This recipe combines Mediterranean-style ingredients, making [it a] easy, quick and tasty meal," says Marjorie Nolan Cohn, MS, RD, LDN, CEDS-S, the clinical director of Berry Street. "Consider adding protein from chicken, turkey or beef crumbles and a grain such as whole grain crostini on the side or even lentil pasta to create a complete meal that's a one-stop shop."
Get the simple white bean salad recipe.
2. Oven-steamed salmon
Salmon: done, dusted and garnished with chives in less than five minutes. Cohn loves it but suggests adding a few simple sides for balance.
"This simply prepared salmon is versatile and can be combined with just about any grain and veggies to make a complete meal," Cohn says, noting that it's also the gift that keeps on giving for busy types. "This salmon recipe is also great for leftovers: Add them to an omelet, over avocado toast, or create a simple salmon spread for your brunch bagels.
Get the oven-roasted salmon recipe.
3. TikTok's salmon bowl
This fluid salmon bowl recipe with salmon, rice, avocado and Kewpie mayo from creator Emily Mariko broke the Internet a few years ago — and proved cooking and eating healthy can be a blast.
"This recipe is a fantastic example of how easy you can create a versatile meal that doesn't have to be the same twice," Cohn says. "This recipe is a fun, easy way to mix things up using 'meal assembly.' I share this concept with clients who find cooking overwhelming."
Get TikTok's salmon bowl recipe.
4. Sam Sifton's spicy and buttery Yucátan shrimp
This recipe from the New York Times' Sam Sifton is a good start. "Shrimp is low in fat and packed with lean protein and omega-3s," Cohn says. However, I would not consider this a complete meal in and of itself."
Cohn suggests serving the shrimp over brown rice or quinoa for more fiber and protein (instant brown rice works) and pairing it with roasted veggies for a wholesome—and whole—meal.
Get Sam Sifton's spicy and buttery Yucátan shrimp recipe.
5. TikTok's chili oil eggs
Eggs aren't a breakfast-only ingredient. In fact, you may want to consume more than the under-500-calorie meal recipe calls for (two).
"Aim for 20 to 30 grams per meal," Cohn says. "Since two large eggs offer about 12 grams, consider adding cheese or a third egg to boost protein, support fullness and maintain stable blood sugar."
Get TikTok's chili oil egg recipe.
6. Italian meatball soup
This soup is under 500 calories and done in 20 to 30 minutes, but Cohn wouldn't call one 200-calorie serving a full dinner.
"This soup is nicely balanced as is, but one serving is not a meal," Cohn says. "I’d recommend one serving with a sandwich side, or a two-portion serving of this soup." Consider the dill chicken sandwich or caprese avocado toast below.
Get the Italian meatball soup recipe.
7. Chickpea tabbouleh with grilled chicken and artichokes
This quick meal is a weeknight gem.
"This Mediterranean-inspired recipe hits all the marks in my book," Cohn says. "Rich in protein, complex carb source, healthy fats, veggies and fresh herbs and spices that are rich with antioxidants." If you are hungry or have higher caloric needs, Cohn suggests adding whole grain or red lentil pasta, which will net you more protein and fiber. Cohn also loves the idea of pumping up the flavor with a feta cheese topping.
Get the chickpea tabbouleh with grilled chicken and artichokes recipe.
8. Instant pot chicken and potatoes with green beans
Cohn says that this recipe meets her mark for "balance" in more ways than one. "Instant pot recipes are quick and easy to make, making them a win for busy weeknights," Cohn says. "This recipe offers a protein source, a carbohydrate source and some extra veggies. It is really balanced, and I love this recipe in particular for busy weeknights when it’s difficult to find a healthy option."
Get the instant pot chicken and potatoes with green beans recipe.
9. 8-minute pea soup with dill
Lacy Puttuck, MS, RDN, CISSN, CSCS, a registered dietitian with Top Nutrition Coaching, suggests nixing the sour cream from this recipe. Without it, the meal dips to 190 calories. You'll need more to take you to breakfast. "It's a great side dish to go alongside a lean protein like grilled fish or chicken," Puttuck says. "This will balance the meal. Use nonfat plain Greek yogurt in place of sour cream."
Get the 8-minute pea soup with dill recipe.
10. Slow-cooker black bean soup
Slow cookers are a busy person's dream, and this under-500-calorie dinner recipe is a good base for a warm dinner. "Make sure to use nonfat plain Greek yogurt as the topping," Puttuck says, saying serving it with a four-ounce portion of grilled shrimp will bring your dinner to a filling 433 calories.
Get the slow-cooker black bean soup recipe.
11. 20-minute sun-dried tomato broccoli pesto pasta
This dish, previously shared with Parade by food blogger and recipe developer Paula McJones of Call Me PMC, is ready faster than you can say "pesto pasta."
However, a few extra steps are well worth the muscle. "To make it a more balanced meal and include protein, cut the pasta to one cup in the recipe and add 8 ounces of chopped, cooked chicken breast," Puttuck says. "This will lower the calories to 400 and greatly increase protein content."
Get the recipe for 20-minute sun-dried tomato broccoli pesto pasta.
12. 20-minute one-pot pasta carbonara
This dinner idea is another one from McJones of Call Me PMC that's sure to win over busy pasta lovers. Puttuck recommends a few tweaks for people mindful their calorie intake.
"In most recipes, heavy cream is not really necessary, especially when using cheese as well," Puttuck says. "Switch out the cream for 2% milk, use a 12-ounce container of linguini and add one pound of shrimp to this recipe. Now, it is a balanced meal, high-protein and 462 calories."
Get the 20-minute one-pot pasta carbonara recipe.
13. 20-minute one-pot pork chops with rice
It's tempting to fall into the "low-calorie" means healthy trap. But Puttuck notes that while Call Me PMC-developed recipe is low in calories, she'd actually using it as a base and instead increasing your energy intake. "This recipe is excellent, but the portions are too small to be satisfying," Puttuck explains. "Instead of the recipe making four portions, divide it in half to make only two portions—each person gets two chops."
Add a heaping helping of veggies on the side: broccoli or roasted Brussels sprouts are two of Puttuck's favorites. She also suggests dressing them with a tablespoon of olive oil. "The meal will now have 315 calories per serving, which is more in line with a meal portion," Puttuck says.
As a heads up: Cohn points out that the recipe will have far more than the 2 grams and 130 calories listed in the nutrition facts, and likely has around 35 grams of protein and 400 to 450 calories without tweaks. Cohn also mentions that checking nutrition labels for the specific ingredients you are choosing and and working with a registered dietitian can ensure that you are getting appropriate nutrients and information.
Get the 20-minute one-pot pork chops with rice recipe.
14. Easy weeknight chicken casserole
This one is ready in 20 minutes (yay!). Also yay: "This is a well-balanced meal that brings some space to chicken casserole," Cohn says. "High in protein, this meal will help you feel fuller for longer and increase your daily protein intake."
The catch: "It is made with heavy cream, which may upset your stomach or contribute to acid reflux," Cohn says. "I would consider using half and half or heavy whipping cream and chicken broth together to reduce the overall fat intake from this meal. Consider adding broccoli and carrots to fuel with additional vegetables, too."
Get the recipe for an easy weeknight chicken casserole.
15. Dill chicken salad sandwiches
This recipe from For the Love of Cooking combines two foods commonly associated with lunch: Salad and sandwiches. However, it can work for dinner, too.
"This recipe offers a protein-rich meal with chicken as the main ingredient," Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews. "To make it healthier, use Greek yogurt instead of mayonnaise for added protein and probiotics." Dr. Mohr says whole-grain bread will up the fiber content and cucumbers and nuts will add nutrients and a craveable crunch. Flavoring the sandwich with herbs rather than salt can also make it a heart-friendly dinner.
Get the recipe for dill chicken salad sandwiches.
16. Turkey, Swiss and vegetable sandwich
Ideal for brown-bag dinners, picnics and nights when you truly cannot, Dr. Mohr loves that this For the Love of Cooking idea has protein and veggies. He suggests using whole-grain bread and a smaller amount of feta instead of Swiss cheese for a Mediterranean flare. A mashed avocado in lieu of mayo adds healthy fats and reduces unhealthy ones.
Get the recipe for the turkey, swiss and vegetable sandwich.
17. Hearty vegetable bean soup
Dr. Mohr says this under-500-calorie dinner is already healthy because it's packed with vegetables and beans. Using a lower-sodium broth and adding quinoa boosts the fiber and protein count.
Get the hearty vegetable bean soup recipe.
18. Chopped Mediterranean salad
Previously shared with Parade as a high-fiber lunch idea from Lisa Moskovitz, RD, CDN, the CEO of NY Nutrition Group, this dish works for a healthy salad, too. Dr. Mohr says it aligns with the Mediterranean principles. The 27.2 grams of fiber will help you feel full. However, Dr. Mohr says some tweaks can make it more satisfying, especially given that you'll be "fasting" until breakfast.
"To make it more substantial, add some grilled chicken, sardines or another canned fish or chickpeas for protein," Dr. Mohr says. "Include a small portion of whole grain like quinoa or bulgur. Finish it off with some extra virgin olive oil and lemon juice for healthy fats and to enhance flavor without excess calories."
Get the chopped Mediterranean salad recipe (See: Number 2).
19. Easy split pea salad
Cara Harbstreet, MS, RD. LD of Street Smart Nutrition shared this soup-meets-salad recipe with Parade in 2024. Dr. Mohr is also a fan of it. "Split peas are a great form of plant-based protein and fiber," he says. Adding lean protein like grilled chicken or tofu, some non-starchy veggies like bell peppers and nuts for healthy fats can boost the nutrient profile.
Get the easy split pea salad recipe. (See: Number 7.)
20. Caprese avocado toast
Avocado toast is not just for brunch. This recipe is another creative twist from Harbstreet that Dr. Mohr co-signs. "This is a nutrient-dense option with healthy fats from avocado," Dr. Mohr says. "Use whole grain bread for added fiber." A poached egg or white beans will make it more filling, courtesy of protein. "Use balsamic vinegar instead of glaze to reduce added sugars," Dr. Mohr suggests.
Get the recipe for Caprese avocado toast (See: number 10).
21. V8 minestrone soup
"This soup is vegetable-rich and relatively low in calories," Dr. Mohr says. However, it could use some improvements, like whole grain pasta or quinoa for protein and fiber. Beans or lentils would also increase these nutrients. "Consider using low-sodium V8 juice to reduce overall sodium content," Dr. Mohr says. "Finish with some olive oil for healthy fats."
Get the V8 minestrone soup recipe.
22. Instant pot creamy red lentil soup
Red lentils boost the fiber and protein content in this meal from Barbara Schieving's The Electric Pressure Cooker Cookbook. Dr. Mohr loves that but says spinach and kale would further increase these nutrients. A few other tweaks: "Use coconut milk instead of cream for a plant-based option," Dr. Mohr says. "Include some turmeric for anti-inflammatory benefits. Serve with a small portion of whole grain bread for a complete meal."
Get the instant pot creamy red lentil soup recipe.
23. Alex Guarnaschelli's sheet pan pork chops
Food Network star Alex Guarnaschelli put this 20-minute dinner recipe in his book Cook with Me. Served with a side of Brussels sprouts, it's a slam dunk when the temperatures dip. However, Dr. Mohr says you can make it healthier by trimming visible fat off the pork, using herbs and spices instead of salt for flavoring and serving it with a small portion of brown rice or quinoa on the side. A side salad can also boost fiber.
Get Alex Guarnaschelli's sheet pan pork chops recipe.
24. Sheet-pan shrimp bake
Keep the sheet pan out for this recipe featured in Lisa Lillien's Hungry Girl Simply 6: All-Natural Recipes with 6 Ingredients or Less. Dr. Mohr points out that it has shrimp, a lean protein source.
While it already calls for spinach, he recommends adding some more produce, like bell peppers and zucchini. Whole-grain pasta or brown rice will balance the meal. Bonus: "Consider adding some lemon zest for extra flavor without additional calories," Dr. Mohr says.
Get the sheet-pan shrimp bake recipe.
25. Store-bought hummus sheet-pan dinner
This meal calls for more than store-bought hummus. You'll get fish (protein) and produce (broccoli and cherry tomatoes). Dr. Mohr suggests using homemade or low-sodium hummus.
Get the store-bought hummus sheet-pan dinner recipe.
26. Baked feta pasta
It looked delicious on TikTok—and boy was it. However, Dr. Mohr has some suggestions to put this viral recipe in the balanced, under-500 calorie meal category.
"To make this trendy dish healthier, use whole grain pasta and reduce the amount of feta cheese," Dr. Mohr says. "Increase the variety and amount of vegetables. Add some lean protein, like fish, tofu or beans. Use less olive oil in cooking, and add fresh herbs for flavor. Consider serving with a side salad to increase vegetable intake."
Get the baked feta pasta recipe.
27. Go fish
It's not a game, it's a dinner. This recipe came to Parade from Anne Byrn, the Cake Mix Doctor, who stepped outside her comfort zone to give us a quick weeknight dinner solution, appropriately named Anne Byrn Saves the Day.
Dr. Mohr notes that the salmon provides lean protein but suggests grilling or baking it instead of frying. Swapping white rice for whole grains like quinoa or brown rice and adding lemon juice and herbs for flavoring will punch this one up a bit.
28. Grilled salmon with mustard BBQ sauce
This 480-calorie recipe from Bobby Flay with grilled salmon will have dinner for four ready in 20 minutes. However, Dr. Mohr suggests making some tweaks to ensure more of those calories go toward nourishing your body.
"Salmon contains omega-3 fatty acids," Dr. Mohr says. "To make this dish healthier, reduce the amount of sugar in the BBQ sauce or use a sugar-free alternative." Dr. Mohr loves the idea of balancing the meal with a heaping serving of grilled or roasted veggies, a side of leafy greens and a small portion of grains like farro or wild rice.
Get the grilled salmon with mustard BBQ sauce recipe.
Up Next:
Related: Here's Your 30-Day Dietitian-Approved Mediterranean Diet Meal Plan
Souces:
Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. International Journal of Behavioral Nutrition and Physical Activity.
Marjorie Nolan Cohn, MS, RD, LDN, CEDS-S, the clinical director of Berry Street
Lacy Puttuck, MS, RDN, CISSN, CSCS, a registered dietitian with Top Nutrition Coaching
Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews
