20 Healthy Vegan Low Calorie Dinners
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We’ve got 20 delicious vegan low calorie dinners for you today. Your search for healthy vegan recipes for weight loss is officially over! You’re welcome!
It can be hard to lose weight as a vegan while making sure that your body is getting all the nutrients it needs.
That’s why we thought it would be a good idea to gather together a selection of vegan low calorie meals that NEVER compromise on health (we’ve also done this for vegan low fat recipes!).
You can be certain that the dishes you’ll find in this round-up will be light, healthy, protein packed and, of course, delicious!
300-400 calorie vegan low calorie dinners
When we say we are collecting vegan low calorie dinners, we are talking about dishes that contain between 300-400 calories per serving, occasionally less.
We have chosen this amount because that is what we would consider a light vegan dinner, without being so light that they don’t fill you up (same goes for all our vegan low calorie meals).
On our vegetarian for weight loss course, we usually recommend around 1500 kcal a day for the average woman to lose weight consistently and successfully.
So 300-400 calories is a good amount for a small dinner, if you have used up the other 1100-200 calories in your other meals that day (the same principle applies to these veggie low calorie dinners).
Although it does depend on your activity levels and lifestyle we recommend 1500kcal a day. You will start to feel tired and run down if you don’t eat enough – and that’s no good at all!
Ok, so what are my options?
For 400 calorie vegan meals, we have many options! For example, for a hearty salad that will actually fill you up, try our chickpea winter salad.
Or, a 5 dumpling portion of these crispy rice paper dumplings, for a fun finger food dinner.
For 300 calorie vegan meals, we have a few lovely stews/soups for you, such as this mouthwatering Tuscan kale soup or this light and bright minestrone.
Have we convinced you yet of how blooming delicious vegan dinners for weight loss can be (well, now let us convince you of delicious plant-based low calorie breakfasts are)?
Naturally light meals – no fads, no tricks
Wondering how these vegan low calorie dinners are just that – low calorie? It’s not too complicated really!
You’ll notice that there are lots of legumes and vegetables in these recipes.
These are great ingredients for low calorie vegan recipes for weight loss, because they have plenty of fibre and a relatively low amount of calories and fat (same goes for these protein packed low calorie snacks).
They’re also often high in protein and fibre. This means they are filling without being highly calorific.
So you can eat a generous portion of say, this butternut squash and chickpea stew (the main ingredients of which are squash, chickpeas and other veggies) and be genuinely full of good stuff – having only eaten 283 kcal!
So go forth and enjoy some truly fabulous vegan low calorie dinners (and after that, why not try some vegetarian low calorie lunches?)!
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1. Curried Lentil Soup with Coconut
Bonus: spicy, full of protein
254 calories per serving
Looking for a healthy soup recipe? Try our curried lentil soup – it’s warming and spicy, with just 337 calories per serving!
2. Crispy Rice Paper Dumplings
Ready in: 35 minutes
Recipe by: IHeartUmami
Bonus: gluten-free, paleo
79 calories per dumpling, 400 calories for 5 dumpling serving
These Rice paper wraps made dumplings are crispy outside and little chewy inside. They are loaded with vegetables, gluten-free , and super yummy! They make a great finger food, side dish, or party appetizer!
3. British Baked Beans (Heinz Copycat)
Bonus: high in protein, comforting
336 calories per serving
Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!
4. Lentil Veggie Tacos
Ready in: 40 minutes
Recipe by: PeasAndCrayons
Bonus: gluten-free, high protein
114 calories per serving
These gluten-free Vegetarian Lentil Tacos are perfect for vegans, vegetarians, or anyone looking to cut back on meat (and if you like them, you’ll want to check out our favorite vegetarian tacos too!). Meatless Monday and Taco Tuesday just got even better with these tasty plant based tacos!
5. Chickpea Pancake With Fennel & Olive
Bonus: gluten-free, versatile
232 calories per serving
These tangy chickpea pancakes are vegan and incredibly tasty. Getting them right is easy – just follow our simple cooking steps!
6. Puttanesca Cauliflower
Ready in: 35 minutes
Recipe by: VeggiesSaveTheDay
Bonus: gluten-free, only 7 ingredients
180 calories per serving
This Mediterranean Cauliflower is an easy skillet recipe featuring pan fried florets in a mouth-watering tomato-olive-caper-sauce.
7. Dal Khichdi and Kachumber Salad
Bonus: fresh veg, complete protein
337 calories per serving
Dal khichdi is a great weight loss dinner! It’s healthy, light but still filling, and a source of complete protein. Try it now!
8. Israeli Couscous Salad
Ready in: 25 minutes
Recipe by: ServedFromScracth
Bonus: fresh, crunchy , light
181 calories per serving
This Israeli Couscous Cucumber Salad is your new favorite summer salad! It’s bright, light with fresh herbs and summer garden vegetables, but with the Israeli couscous, it also makes it hearty enough for lunch and the perfect summer side!
9. Summertime Ratatouille
Ready in: 35 minutes
Recipe by: FitAsAMamaBear
Bonus: gluten-free, full of veggies
224 calories per serving
A healthy, gluten free, vegan, summertime dinner recipe! Ratatouille is loaded with fresh vegetables and flavor.
10. Speedy Vegan Burrito
Recipe by: HurryTheFoodUp
Bonus: super quick, super filling
316 calories per serving
The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch or dinner!
11. Zuppa Toscana – Tuscan Kale Soup
Ready in: 30 minutes
Recipe by: HappyKitchenRocks
Bonus: filling, great for meal prep
156 calories per serving
This easy vegan Zuppa Toscana soup recipe is the perfect weeknight dinner, make ahead lunch, or company treat. It’s a warm, savory, vegetable soup recipe with kale, white beans, and potatoes with Tuscan herbs for added flavor.
12. Thai Green Curry Tofu
Ready in: 30 minutes
Recipe by: VNutritionWellness
Bonus: super high protein, spicy
360 calories per serving
This Thai-Inspired Green Tofu Curry is rich, creamy, and delicious. Made with crispy tofu, veggies, green curry paste, coconut milk, it’s a perfect comforting vegan meal that’s ready in under 30 minutes.
13. Vegan Potato Soup
Bonus: flavourful, filling
287 calories per serving
This is not some bland version of a traditional potato soup, but a full blown delicious recreation built from scratch – all vegan of course!
14. Buffalo Cauliflower Mac & Cheese
Ready in: 30 minutes
Recipe by: VNutritionAndWellness
Bonus: creamy, comforting
296 calories per serving
This Buffalo Cauliflower Mac and Cheese is the ultimate vegan comfort food. It’s a perfect recipe when you’re wanting to add a little spice to your dinner. This pasta dish is made healthy by adding lots of cauliflower and spinach – plus it’s dairy-free, gluten-free, and totally delicious!
15. Butternut Squash
Ready in: 55 minutes
Recipe by: FitFoodieNutter
Bonus: gluten-free, hearty
283 calories per serving
This butternut squash & chickpea stew is an ultimate meat-free comfort meal for the winter season. Quick and easy to prepare, it only requires a few staple ingredients and makes a perfect family meal for big and little people.
16. Meatless Chili Sin Carne
Bonus: as good as the meat version!
367 calories per serving
Who said meat-free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.
17. Jackfruit Stew
Ready in: 40 minutes
Recipe by: FitFoodieNutter
Bonus: high vitamin C content and healing properties
267 calories per serving
This hearty vegan stew with jackfruit is comfort food at its best, especially during these cold winter days (try our other veggie stew recipes if you like the sound of this!). Whether you’re cooking for your family or a special occasion, this one pot meatless stew will tick all the right boxes amongst vegans or meat eaters alike (if you want more like this, try our cosy casseroles for weight loss!).
18. Colourful Tabbouleh Salad
Bonus: colourful, fresh
370 calories per serving
Colourful Tabbouleh Salad – bring Mediterranean flair to the table or into your lunch box! Ready in just 15 minutes, vegan and super tasty!
19. Minestrone Soup
Ready in: 55 minutes
Recipe by: HappyFoodsTube
Bonus: full of veg, low in fat
220 calories per serving
This is an easy Italian minestrone soup recipe with a quick preparation (check out our vegetarian italian recipes for more inspo). This recipe is perfect for meal prep and can be easily doubled if needed.
20. Pea and Mint Soup
Bonus: full of veggie goodness, super simple
234 calories per serving
Irresistible Pea and Mint Soup, the classic British dish that’s fresh, light and with the promise of summer yet to come!
You can give it a go right now!
Ingredients
- 1 tbsp olive oil
- 2 sprigs mint, fresh
- 4 shallots (feel free to use white, red or spring onions too)
- 3 clove garlic (if you’re not a garlic fan you can skip this)
- 2 cup peas (fresh or frozen)
- 1.5 cup vegetable broth
Instructions
- Finely chop the shallot, mint and garlic. Alternatively blend into fine bits with a food processor.
- Heat the olive oil over low heat in a small pot and add the mint, shallot and garlic mix.
- Let it cook softly for about 2-3 minutes, until the shallots turn translucent.
- Next, add the peas and broth. Give it a little stir and let it simmer for about 15 minutes.
- Now blend the soup until it’s creamy, ideally with an immersion blender.
- Season with salt, pepper and a drizzle of olive oil.
NOTES
Nutrition
What did you think of these low calorie plant-based recipes (and do you fancy trying a 300 calorie breakfast while you’re here?)? Let us know in the comments.
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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