40 Satisfying Vegetarian Low-Calorie Meals | Hurry The Food Up

40 Vegetarian Low-Calorie Meals – Slimming but Still Spectacular

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40 Vegetarian Low Calorie Meals - Slimming but Still Spectacular | Hurry The Food Up

If you’re tired of scouring the internet for vegetarian low calorie meals, then you’re in the right place!

We’ve collected some of the best vegetarian low calorie recipes we could find and put them all in this handy list.

From low calorie breakfasts to low calorie dinner recipes, we’ve got you covered.

Usually, people who are looking for vegetarian low calorie recipes are trying to lose weight.

These dishes from Morocco to Vietnam, including low calorie soups, salads, and dinners, have lots of flavour but not many calories, making them perfect for helping to achieve your weight loss goals.

If you’re looking for more support on your weight loss journey, check out our Vegetarian for Weight Loss Ebook.

Or for more options (that aren’t necessarily low calorie) try our healthy vegetarian recipes compilation.

OK, but why do I care how many calories there are?

Without getting into the science of it too much, calories are a measurement of the amount of energy in food (check out this article on the science of calories to learn more).

By consuming calories, the energy in food becomes the energy that fuels your body.

So when you consume too many calories for the amount of energy you are using in a day, you will likely gain weight.

Generally, women need 2000 calories per day and men need 2500 calories per day to maintain their weight – but this is only if you exercise for around 30 minutes every day (Healthline article on caloric intake here).

To lose weight, you need to consume about 500 calories less per day than you need to maintain your weight. For women, this would generally be between 1200-1500 calories per day, and for men this will be between 1500-1800 calories per day.

We would suggest that you always keep your calories above 1200 per day as a minimum, as recommended in this article on calorie restriction.

Dropping below 1200 calories per day can be very difficult and may also leave you tired, grumpy, seriously lacking in energy and make you more at risk of being deficient in some minerals and vitamins.

We go into this in more depth in our Vegetarian for Weight Loss Ebook if you’re interested.

Vegetarian low calorie recipes for weight loss like the ones below can help you reach your goals.

What counts as a low calorie vegetarian recipe?

Our requirement for this list was a vegetarian low calorie recipe under 400 calories.

Don’t forget that anything that you add to the recipe will increase the calorie count.

All of these vegetarian low calorie meals fit that criteria, so hopefully they will help you meet your weight loss goals.

If you’re looking for a more structured approach to vegetarian low calorie meals, you could try out our Vegetarian Weight Loss Meal Plan!

Breakfast

Cornmeal Porridge

Cornmeal Porridge is ready on the table in bowls #mixed berries #milk | hurrythefoodup.com
Check out the recipe here
5 from 14 votes
Ready in: 20 minutes
Recipe by: Hauke

Bonus: quick and colourful
238 calories per serving

A classic homemade Jamaican breakfast made vegan and more nutritious – and bursting with the same sweet and scrumptiously savoury taste!

Egg on Avocado Toast

The avocado toast is on the plate on a table with salt, eggs and Sriracha in the jar #bread #avocado | hurrythefoodup.com
Check out the recipe here
5 from 8 votes
Ready in: 8 minutes
Recipe by: Hauke

Bonus: bring your cafe favorite home
312 calories per serving

Our take on the tried and true combo of egg on Avocado Toast. It’s high-protein and delicious with just a hint of spice!

Mushroom Breakfast Casserole

40 Vegetarian Low Calorie Meals - Mushroom Breakfast Casserole | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour
Recipe by: HeavenlyHomeCooked
Bonus: savory and spectacular
354 calories per serving

Our spicy mushroom breakfast casserole is tasty and has everything you need for breakfast. It’s perfect for meal prep and will keep you going strong all morning!

Beetroot Smoothie – Powerful yet Smooth(ie)

Beetroot Smoothie - Powerful yet Smooth(ie) - beetroot smoothie all ready to enjoy #vegetarian #apple | hurrythefoodup.com
Check out the recipe here
5 from 5 votes
Ready in: 4 minutes
Recipe by: HurryTheFoodUp

Bonus: fresh and tasty
112 calories per serving

Grab the seriously impressive health benefits from the little purple power balls and get them down you in the tastiest way known to woman or man!

Overnight Steel Cut Oats Recipe

40 Vegetarian Low Calorie Meals - Overnight Steel Cut Oats Recipe | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: RachnaCooks
Bonus: colourful and protein packed
357 calories per serving

This is a detailed recipe on how to make overnight steel cut oats. I have also shared 2 different way to serve these overnight oats. Do try.

No Egg Pancakes

Buttermilk pancakes are ready #buttermilk #baking soda | hurrythefoodup.com
Check out the recipe here
5 from 3 votes
Ready in: 20 minutes
Recipe by: HurryTheFoodUp

Bonus: decadent and delicious
137 calories per serving

These no egg pancakes are easy, light and fluffy. Perfect for savoury or sweet toppings, look no further if you need pancakes without egg!

Tropical Smoothie Bowl

40 Vegetarian Low Calorie Meals - Tropical Smoothie Bowl | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: HeavenlyHomeCooking
Bonus: decadent and delicious
226 calories per serving

Our quick, easy, healthy and delicious tropical smoothie bowl has everything you need to do breakfast right. Mango, bananas, pineapple, strawberries and Greek yogurt come together to create paradise in a bowl!

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Check out the recipe here
4.6 from 132 votes
Ready in: 25 minutes
Recipe by: HurryTheFoodUp

Bonus: grab and go brekkie
219 calories per serving

Delicious and Healthy Breakfast Egg Muffins. Simple recipe, great taste. Low carb and high in protein. Perfect as a full meal or filling snack.

Lunch

Carrot and Ginger Soup

Carrot and Ginger Soup - souper fast! - carrot and ginger soup ready to eat #ginger #starter | hurrythefoodup.com
Check out the recipe here
4.29 from 7 votes
Ready in: 9 minutes
Recipe by: HurryTheFoodUp

Bonus: a little kick
169 calories per serving

No complicated cooking steps means this refreshing carrot and ginger soup is ready in just ten easy minutes, and perfect for any weather. Take the stress out of cooking.

Summery Buffalo Chickpea Salad

40 Vegetarian Low Calorie Meals -  Summery Buffalo Chickpea Salad | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ChelseaDishes
Bonus: summery and exciting
377 calories per serving

Use all of those summer garden veggies in this delicious (and just a bit spicy) vegetarian salad recipe.

Roasted Red Pepper Soup

40 Vegetarian Low Calorie Meals - Roasted Red Pepper Soup | Hurry The Food Up
Check out the recipe here

Ready in: 50 minutes
Recipe by: ItsNotComplicated
Bonus: bright and simple
200 calories per serving

This Roasted Red Pepper Soup (Roasted Capsicum Soup) with Basil Oil is so comforting to eat, and full of vibrant flavours. The delicious combination of red peppers, tomato and onion roasted to perfection offers a delightfully sweet and comforting taste.

The Best High-protein Tangy Tempeh Salad – Quick & Vegan

High-protein Tangy Tempeh Salad- Quick & Vegan - temph salad ready to serve #easy #soy | hurrythefoodup.com
Check out the recipe here
4.88 from 8 votes
Ready in: 15 minutes
Recipe by: HurryTheFoodUp

Bonus: tangy and delicious
368 calories per serving

This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!

Lucky Black-Eyed Pea Salad

40 Vegetarian Low Calorie Meals - Lucky Black-Eyed Pea Salad | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: CrinkledCookBook
Bonus: spicy and tasty
58 calories per serving

This recipe is super easy, a little spicy and full of fresh flavor. It’s delicious any time of year, but black-eyed peas are said to offer good luck when eaten on New Year’s Day.

Easy Broccoli and Cauliflower Soup

Easy Broccoli and Cauliflower Soup - The True Superfood - easy broccoli and cauliflower soup ready to eat | hurrythefoodup.com
Check out the recipe here
4.62 from 88 votes
Ready in: 25 minutes
Recipe by: HurryTheFoodUp

Bonus: creamy and smooth
267 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!

Thai Pasta Salad

40 Vegetarian Low Calorie Meals - Thai Pasta Salad | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: BeyondTheChickenCoop
Bonus: filling and fantastic
159 calories per serving

This vegan pasta salad has a light oriental dressing is filled with fresh bell peppers and cucumbers. Thai salad is sure to become a new favorite.

Easy Green Bean Salad

Easy Green Bean Salad - Naturally Vegan & Ready in 3 minutes - green bean salad ready to serve #pickled #parsley | hurrythefoodup.com
Check out the recipe here
5 from 4 votes
Ready in: 3 minutes
Recipe by: HurryTheFoodUp

Bonus: perfect for summer
254 calories per serving

This easy green bean salad is ready in a staggering three minutes. Not many lunches can beat that!

Greek Chickpea Soup with Lemon (Revithia)

40 Vegetarian Low Calorie Meals - Greek Chickpea Soup with Lemon (Revithia) | Hurry The Food Up
Check out the recipe here

Ready in: 45 minutes
Recipe by: SkinnySpatula
Bonus: protein-packed and cozy
350 calories per serving

This Greek chickpea soup with lemon is packed with vegetables and enhanced with Mediterranean flavours for a nutritious yet super tasty dinner. The perfect warming comfort food for a cold winter’s night, revithia soupa is naturally vegan and pairs well with some crusty bread.

White Bean Salad

Speedy White Bean Salad - Make Lunch a Joy - Speedy White Bean Salad is served #agave syrup #olive oil | hurrythefoodup.com
Check out the recipe here
4.92 from 12 votes
Ready in: 10 minutes
Recipe by: Hauke

Bonus: perfect for summer
357 calories per serving

Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. It’s time to make lunch a thing to look forward to again.

Easy & Healthy Vegan Minestrone Soup

40 Vegetarian Low Calorie Meals - Easy & Healthy Vegan Minestrone Soup | Hurry The Food Up
Check out the recipe here

Ready in: 45 minutes
Recipe by: CuisineAndTravel
Bonus: creamy and classic
210 calories per serving

This vegan minestrone soup is packed with healthy ingredients like celery, potatoes, tomatoes, beans and spinach, simmered in Italian seasoned tomato broth. It contains a variety of plant-based protein, vitamins and nutrients and is perfect for this cozy time of the year.

Sprouted Mung Bean Salad

40 Vegetarian Low Calorie Meals - Sprouted Mung Bean Salad | Hurry The Food Up
Check out the recipe here

Ready in: 10 minutes
Recipe by: MinistryOfCurry
Bonus: exciting new ingredients
145 calories per serving

Delicious salad made with sprouted mung beans, diced tomatoes, cucumber, onion, garnished with cilantro and lime juice.

Dinner

Low Carb High Taste Zoodles

Check out the recipe here
4.71 from 24 votes
Ready in: 15 minutes

Bonus: leafy, creamy and healthy
364 calories per serving

Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner.

Cheesy Broccoli Quinoa Bake

40 Vegetarian Low Calorie Meals - Cheesy Broccoli Quinoa Bake | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ChefSavvy
Bonus: cheesy and warm
318 calories per serving

Cheesy Broccoli Quinoa Bake. A healthier version of the Broccoli Rice Casserole we all love!

Ready in: 40 minutes
Recipe by: RachnaCooks
Bonus: homemade goodness
326 calories per serving

Matar Paneer is a staple main course and a very popular recipe in North India. It is tasty in a nice homestyle way.

Crowd-Pleasing Potato Gratin

Crowd-Pleasing Potato Gratin | hurrythefoodup.com
Check out the recipe here
4.5 from 6 votes
Ready in: 1 hour
Recipe by: HurryTheFoodUp

Bonus: crispy, cheesy and wonderful
375 calories per serving

Crowd-Pleasing Potato Gratin. 20 minute prep time, 40 minutes bake time and always comes out great. Perfect for Christmas or Thanksgiving.

Vegetarian Mushroom Carbonara

40 Vegetarian Low Calorie Meals - Vegetarian Mushroom Carbonara | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: TheVegConnection
Bonus: meat-free perfection
355 calories per serving

Make classic Italian carbonara without any meat, but just as tasty! Mushroom carbonara is so satisfying and packed with savoury flavour. Best of all, it’s simple and quick to make!

Kimchi Pancake Recipe (Kimchijeon 김치전)

40 Vegetarian Low Calorie Meals - Kimchi Pancake Recipe | Hurry The Food Up
Check out the recipe here

Ready in: 8 minutes
Recipe by: CookingSensei
Bonus: exciting new flavours
310 calories per serving

Kimchi Pancake or Kimchijeon (김치전), is a type of savory Korean pancake made using Kimchi. It’s incredibly easy to make and tastes fantastic. The taste is slightly sour with a bit of a spicy kick to it and pairs absolutely well with any and all other foods.

Vegetarian Baked Beans

Check out the recipe here
4.75 from 12 votes
Ready in: 15 minutes

Bonus: a classic for a reason
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!

Vegan Coconut And Lentil Curry With Butternut Squash

40 Vegetarian Low Calorie Meals - Vegan Coconut And Lentil Curry With Butternut Squash | Hurry The Food Up
Check out the recipe here

Ready in: 45 minutes
Recipe by: TheVegConnection
Bonus: colourful and protein-packed
191 calories per serving

This wholesome vegan coconut lentil curry with piles of hearty butternut squash simmered in creamy coconut milk will become your favourite if you give it a try.

Sweet Corn & Zucchini Gnocchi Skillet

40 Vegetarian Low Calorie Meals - Sweet Corn & Zucchini Gnocchi Skillet | Hurry The Food Up
Check out the recipe here

Ready in: 35 minutes
Recipe by: TheGourmetRD
Bonus: bright and flavourful
295 calories per serving

The ultimate summer skillet with gnocchi, sweet corn, zucchini and red bell pepper in a light creamy lime sauce.

Spinach Tomato Quesadilla

Spinach Tomato Quesadillas is served | hurrythefoodup.com
Check out the recipe here
4.47 from 15 votes
Ready in: 15 minutes
Recipe by: HurryTheFoodUp

Bonus: the perfect weeknight meal
386 calories per serving

Spinach Tomato Quesadillas. Easy to make and ready in 15 minutes max. It’s packed full of vitamins K and A, B2 and B6, C, calcium, and potassium. Incredible.

Moroccan Couscous

40 Vegetarian Low Calorie Meals - Moroccan Couscous | Hurry The Food Up
Check out the recipe here

Ready in: 35 minutes
Recipe by: JackSlobodian
Bonus: a classic Morrocan dish
269 calories per serving

This Moroccan couscous recipe is super healthy and still packs a big punch of flavour. Its quick and easy to make, using just one pot.

Vietnamese Noodle Bowls

40 Vegetarian Low Calorie Meals - Vietnamese Noodle Bowls | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ChoosingChia
Bonus: pretty and tasty
250 calories per serving

These Vietnamese noodle bowls are loaded with rice noodles, lemongrass tofu, and salad for a simple healthy and delicious meal!

Zucchini Curry

40 Vegetarian Low Calorie Meals - Zucchini Curry | Hurry The Food Up
Check out the recipe here

Ready in: 25 minutes
Recipe by: FitMealIdeas
Bonus: smooth and spicy
97 calories per serving

Try this zucchini curry cooked in Indian style, a perfect weeknight meal which happens to be a vegan, gluten-free, low in calorie and ready under 30 minutes. It is a one-pot curry, creamy in texture, and goes well with Indian flatbread, naan, or rice.

Roasted Cabbage Steaks

40 Vegetarian Low Calorie Meals - Roasted Cabbage Steaks | Hurry The Food Up
Check out the recipe here

Ready in: 35 minutes
Recipe by: EatSomethingVegan
Bonus: smokey and crispy
200 calories per serving

These Roasted Cabbage Steaks are so easy and delicious. Made with only six ingredients, this simple recipe makes a flavorful snack or side that you’re going to just love!

Goi Cuon – authentic Vietnamese spring rolls

Gỏi cuốn - authentic Vietnamese Spring Rolls - rolls are ready #spring onions #basil | hurrythefoodup.com
Check out the recipe here
5 from 5 votes
Ready in: 30 minutes

Bonus: light and fresh
188 calories per serving

Gỏi cuốn – these summer rolls are easy, authentic and require absolutely no cooking. We’ve even included two simple but to die-for sauces

30-minute Stir Fry Vegetables

40 Vegetarian Low Calorie Meals - 30-minute Stir Fry Vegetables | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ASimplePalate
Bonus: clean and classic
351 calories per serving

Stir fry vegetables in a delicious sweet and gingery sauce. Serve takeout at home in just 30 minutes with this delicious and easy dinner the whole family will love!

Vegan Teriyaki Chickpea Bowl

40 Vegetarian Low Calorie Meals - Vegan Teriyaki Chickpea Bowl | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: CassClayCooking
Bonus: gluten-free and protein-packed
367 calories per serving

This vegan teriyaki chickpea bowl is a meatless version of teriyaki chicken served with roasted broccoli and rice. It’s easy, healthy, gluten-free, dairy-free, and kid-approved!

Vegan Sloppy Joes

40 Vegetarian Low Calorie Meals - Vegan Sloppy Joe | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: ChampagneTastes
Bonus: perfect for summer
377 calories per serving

These easy-to-make Vegan Sloppy Joes are filled with tomato sauce, chickpeas, and fresh veggies. They’re delicious, simple, and take about 20 minutes start to finish.

Paneer Jalfrezi

40 Vegetarian Low Calorie Meals - Paneer Jalfrezi | Hurry The Food Up
Check out the recipe here

Ready in: 22 minutes
Recipe by: IndianAmbrosia
Bonus: fun and colorful
285 calories per serving

Paneer Jalfrezi is a colorful vegetarian stir fry made with cottage cheese, onions, tomatoes, green peppers, and powdered spices.

Creamy Garlic Mushrooms

Creamy Garlic Mushrooms - ready in 20 minutes - creamy garlic mushrooms ready to eat #side #easy | hurrythefoodup.com
Check out the recipe here
4.77 from 43 votes
Ready in: 20 minutes
Recipe by: HurryTheFoodUp

Bonus: easy, breezy
326 calories per serving

There’s no better use for mushrooms than with garlic and cream – and if you want it, we know how to make it vegan without sacrificing taste. Your call.

Print Pin
5 from 2 votes
Course Appetizer, Mains, Side, Starter
Cuisine British, German, Italian
Time 20 minutes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings
Calories 326kcal

Ingredients

  • 9 oz mushrooms (white or brown)
  • 1 small onion
  • 1 clove garlic
  • 1 tbsp olive oil
  • ½ cup cream (make it vegan with coconut cream)
  • 1 tbsp soy sauce
  • 1 tbsp parsley, fresh (1 tbsp fresh = 1 tsp dried)
  • salt and pepper to taste

Optional:

  • 1-2 tbsp Worcestershire sauce (vegetarian) (great if you have it!)

Instructions

  • Give the mushrooms a quick wash. Slice length-ways and add to a pan with olive oil on medium heat, frying for about five-six minutes.
  • Chop the onion and garlic and add to the pan. Fry for another five minutes or so, until soft.
  • Add the cream, salt and pepper, parsley, soy and Worcestershire sauce.
  • Bring to the boil, then reduce heat and simmer for another five minutes. Voilà!

Nutrition

Nutrition Facts
40 Vegetarian Low Calorie Meals – Slimming but Still Spectacular
Amount per Serving
Calories
326
% Daily Value*
Fat
 
30
g
46
%
Saturated Fat
 
15
g
94
%
Cholesterol
 
82
mg
27
%
Sodium
 
1200
mg
52
%
Potassium
 
606
mg
17
%
Carbohydrates
 
12
g
4
%
Fiber
 
2
g
8
%
Sugar
 
5
g
6
%
Protein
 
7
g
14
%
Vitamin A
 
1058
IU
21
%
Vitamin C
 
10
mg
12
%
Calcium
 
68
mg
7
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

From fresh smoothies for breakfast to lentil curry for dinner, with some low calorie salads along the way, these vegetarian low calorie meals will keep you satisfied on your weight-loss journey.

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

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