20 Vegetarian Low Calorie Dinner Ideas
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These 20 Vegetarian Low Calorie Dinners are perfect if you are trying to lose weight. They are all under 400 calories (most of them under 300!), full of fresh healthy ingredients and easy to whip up in a hurry!
We’ve got a bit of everything, from soups to pasta to stir fry to pie…so get ready to tuck into some seriously delicious low calorie vegetarian meals!
Why might I want a low calorie vegetarian dinner?
There are many reasons why dinners under 300 calories might be something you want to try out.
Generally speaking, you can turn to low calorie vegetarian recipes for weight loss purposes. That is because in order to lose weight you need to sustain a slim calorie deficit over an extended period of time.
Let me break it down. Most active people need between 2000-2500 calories per day to function (this is usually understood as 2000 calories a day for women and 2500 for men).
Calories are basically just a measure of the energy given to you by your food. You need that energy to …well…function! If you eat an excess of calories, the unused energy is stored as fat, leading to weight gain.
When you eat slightly fewer calories than you use, your body turns to the calories stored in fat and begins to burn them off instead. Hence, a calorie deficit = weight loss!
What does a calorie deficit actually look like?
On our vegetarian for weight loss courses, we recommend a deficit of about 500 calories, which works out at a daily calorie intake of around 1500 for an adult woman. We generally wouldn’t recommend going below 1200 calories, as this could start impacting your health and undoubtably start feeling tired and cranky if you eat much less than that!
So: low calorie vegetarian dinner recipes can help you to ensure that you are eating less calories than your body burns in a day (as can some delicious low-calorie lunch ideas).
It’s helpful to have some simple low calorie meals on hand when trying to lose weight, in case you use up more of your calorie allowance during the day and need something small to round off the day (if you’re vegan, these low calorie vegan recipes will be a godsend).
Dip into soups and stews
Among these 300 calorie vegetarian meals, you will find a fair few soups and stews (eating casserole for weight loss is actually a pretty smart move!). For example, there’s our very own curried lentil and coconut soup at just 254 calories per serving, or this hearty tortellini soup at 269 calories per serving.
Why so many soups and stews?
They are often naturally low in calories because they contain lots of water and veggies, which bring bulk but not calories. So a large portion of soup will contain less calories than a large portion of something more calorie dense like rice or bread (these yummy light low calorie soups recipes are testament to that!).
But enough yaddering! Enjoy tucking into these vegetarian low calorie dinners (and if you like these you will love our vegetarian low calorie lunches too)!
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1. Healthy Huevo Rancheros
Bonus: high protein, quick
306 calories per serving
Huevos rancheros are a quick and easy traditional mexican breakfast that make a great healthy option for vegetarians (one of our favorite vegetarian low calorie breakfast ideas!).
2. Black Bean Flautas
Ready in: 40 minutes
Recipe by: BeyondTheChickenCoop
Bonus: filling, simple
262 calories per serving
A delicious vegetarian meal that will leave you feeling satisfied without weighing you down. Filled with black beans, cheese and a bit of sour cream all wrapped into a flour tortilla.
3. Thai Coconut Soup
Ready in: 45 minutes
Recipe by: APinchOfHealthy
Bonus: vegan, spicy
240 calories per serving
Thai coconut soup is one of my favorite soups to order out at Thai restaurants, and it happens to be vegan. With tofu + mushrooms.
4. Dal Khichdi and Kachumber Salad
Bonus: vegan, warming
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!
5. Potato Parsnip & Leek Soup
Ready in: 45 minutes
Recipe by: GoodFoodBaddie
Bonus: gluten-free, dairy-free
231 calories per serving
Potato Parsnip and Leek soup is a savory blend of hearty root vegetables and delicious leeks (if you like this, you’ll love our vegetarian weight loss soups!)! It is the perfect winter soup to enjoy on a chilly day. This recipe is completely gluten-free and dairy-free.
6. Tomato Shakshuka
Recipe by: HurryTheFoodUp
Bonus: high protein, spicy
354 calories per serving
This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time!
7. Spaghetti with Cavolo Nero
Ready in: 25 minutes
Recipe by: CookEatWorld
Bonus: bright, simple
233 calories per serving
This vibrant cavolo nero pasta will be your new go-to spaghetti dish when you want a fix of flavour, without the wait. Ready in under 30 minutes it’s a visual and flavour sensation. Learn how with this super simple recipe.
8. Roasted Eggplant & Zucchini Lasagna
Ready in: 40 minutes
Recipe by: ASimplePalate
Bonus: gluten-free, lots of veg
147 calories per serving
Eggplant zucchini lasagna, a vegetable-based lasagna with the simplest ingredients; roasted eggplant & zucchini, rich tomato sauce, Italian cheese blend, and lots of fresh herbs. It’s rich in flavor, easy to make, and you won’t miss using pasta noodles at all!
9. Creamy Lentil Soup with Coconut
Bonus: low fat, high fibre
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 (and one of our all time favorite vegetarian lentil recipes!!
10. Tortellini Soup
Ready in: 30 minutes
Recipe by: APinchOfHealthy
Bonus: hearty, simple
269 calories per serving
This tortellini soup recipe with spinach and tomatoes is a delicious family dinner that is simple to make and happens to be vegetarian.
11. Healthy Mushroom Stroganoff
Ready in: 30 minutes
Recipe by: IFoodReal
Bonus: creamy, lighter than usual
333 calories per serving
Quick, easy meatless Healthy Mushroom Stroganoff ready in 30 minutes! This hearty vegetarian meal with mushrooms, pasta and creamy sauce is lower in calories and fat, carnivore approved and endlessly comforting!
12. Meatless Chili Sin Carne
Bonus: vegan, high protein
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.
13. Chickpea Stuffed Peppers
Ready in: 1 hour 10 minutes (prep time 15 minutes)
Recipe by: ASweetAlternative
Bonus: gluten free, low fat
183 calories per serving
These chickpea stuffed peppers are an easy, filling, and flavourful vegetarian (and gluten-free) dinner or lunch idea. Make a colourful assortment using your favourite types of bell peppers (red, orange, and yellow are perfect for fall!).
14. Mediterranean Pasta
Ready in: 20 minutes
Recipe by: GypsyPlate
Bonus: simple, great hot or cold
302 calories per serving
This Mediterranean Pasta is your new weeknight best friend. It’s super quick, like 20 minutes quick, and has great flavors the whole family will love (check out these great veggie meals for kids for more family friendly inspo!).
15. Easy Broccoli and Cauliflower Soup
Bonus: full of vitamins, creamy but light
258 calories per serving
Make the most out of your veg with this Broccoli and Cauliflower Soup – tasty, easy, healthy, full of vitamins and only five mins to prep!
16. Vegetarian Stew
Ready in: 1 hour (15 minutes prep)
Recipe by: SplashOfTaste
Bonus: simple, loaded with veggies
307 calories per serving
Made with fresh mushrooms, zucchini, potatoes, and lots of herbs and spice, this is a real crowd-pleaser. Easy to follow recipe and great for the whole family
17. Carrot Curry Soup
Ready in: 20 minutes
Recipe by: Natalie’sHealth
Bonus: flavourful, filling
119 calories per serving
This sweet and spicy Carrot Curry Soup has a wonderful rich flavor. It’s bright, creamy, filled with aromatic spices, ginger, and curry powder. So delicious and healthy.
18. Low-Carb Spinach & Cheese Pie
Bonus: low carb, keto
315 calories per serving
This low-carb pie that’s keto-friendly is incredibly tasty – and the best thing – it takes only five minutes to prep! Seriously!
19. Chickpea and Spinach Curry
Ready in: 30 minutes
Recipe by: ServedFromScratch
Bonus: high protein, simple
230 calories per serving
It’s your new favorite vegetarian dinner! This Chickpea and Spinach Curry is our version of chana masala, a spiced chickpea dish packed full of flavor and ready in under 30 minutes (and if you like this, you need to try some of these vegetarian chickpea dishes)!
20. Healthy Sweet Potato Soup
Bonus: creamy, full of antioxidants
344 calories per serving
And to top it all off, this Sweet Potato Soup is so damn good that not one, but TWO people with peanut allergies couldn’t resist having a bowl after they witnessed it being cooked.
Give it a try right now!
Ingredients
- 1 medium onion
- 2 tbsp olive oil
- 1 bell pepper, red (yellow or red go well but any will do)
- 2 cloves garlic (2 cloves = 1 tsp dried garlic)
- 0.7 inches ginger, fresh (0.7 inches = 2 cm = 1 tsp dried ginger)
- 1 tsp cinnamon
- ½ tsp cayenne pepper
- 3 cups vegetable broth
- 2 large sweet potato (approx 300 g/ 10 oz each; a total of 2.5 cups chopped)
- ½ cup tomato puree
- 2 tbsp peanut butter
- 2 tbsp maple syrup
- 2 tbsp soy sauce (low sodium if necessary)
- 2 tbsp vinegar (lemon juice can also be used)
- Salt and pepper to taste
- ½ lime (juiced)
- peanuts (to garnish)
- ¼ cup cilantro/coriander, fresh (Or other fresh herbs: go a bit wild with them – make it your signature dish by throwing in any and all of the following herbs that you have: basil, parsley, coriander, oregano)
Instructions
- Dice the onions, bell pepper, garlic, ginger and sweet potatoes.
- Throw the onions into the oil in a pot on low to medium heat. Let the onions cook slowly for about five minutes – they should begin to turn clear.
- Add the bell pepper, garlic and ginger to the pot. If you’re using dried herbs, add them now. Add the cinnamon and cayenne pepper too. Cook for another two minutes and then add the peanut butter, soy sauce, vinegar and tomato.
- Add a splash of broth and stir well.
- Chuck in the sweet potatoes and rest of the broth, and simmer on a medium heat. If you’re using fresh herbs, add them now. Stir occasionally and after 10-15 minutes check the sweet potatoes are soft (poke one with a knife and it should slide in).
- Season with salt and pepper, maple syrup and lime juice and give another stir. If you used a cinnamon stick then fish it out now.
- Using a hand liquidiser or (blender if you don’t have one), give the soup a blend. That’s it – done!
- Garnish with peanuts and serve with a side if wanted – fresh bread is an obvious choice!
NOTES
Nutrition
Any of these vegetarian low calorie dinners take your fancy? If they did, you should also check out our 300 kcal breakfast ideas. Let us know which you enjoyed as a quick 300 calorie lunch or dinner!
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!
Comments
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2 comments
These look great! And thank you for including my soup recipes.❤️
Thanks for letting us share, it was awesome!