9 Healthy Dinner Recipes Under 400 Calories You’ll Crave Every Night

Let’s be real—nobody wants to “diet” on a sad salad and a sigh. These dinners are bright, bold, and satisfying, and every single one stays under 400 calories. You’ll get full-on flavor, weeknight-friendly steps, and enough variety to keep boredom far, far away.

We’re talking saucy noodles, juicy chicken, cozy soups, and veggie-packed bowls that still feel indulgent. Ready to eat well without starving? Let’s cook.

1. Sheet-Pan Lemon Herb Chicken With Roasted Veggie Confetti

Weeknights need a hero, and this is it. Everything roasts on one pan, the lemony-herb vibes taste restaurant-level, and cleanup is basically just a victory lap. It’s colorful, filling, and perfect meal-prep material.

Ingredients: (Serves 2)

• 2 small boneless, skinless chicken breasts (4–5 oz each)
• 1 cup broccoli florets
• 1 cup cherry tomatoes
• 1 small red bell pepper, sliced
• 1 small red onion, sliced
• 1 tablespoon olive oil
• 1 lemon (zest and juice)
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• Salt and black pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment.
2. In a bowl, whisk olive oil, lemon zest and juice, garlic, oregano, thyme, paprika, salt, and pepper.
3. Toss broccoli, tomatoes, pepper, and onion with half the marinade. Spread on the pan.
4. Pat chicken dry, season with salt and pepper, and brush with remaining marinade. Nestle on the pan.
5. Roast 18–22 minutes, flipping veggies once, until chicken hits 165°F and veggies are tender with charry edges.
6. Rest chicken 5 minutes. Slice and serve with pan juices and parsley.

Pro tip: Add a handful of cauliflower florets or zucchini if you want extra volume for almost no calories. Want a little heat? Sprinkle red pepper flakes before roasting. Serve with a lemon wedge and a dollop of Greek yogurt on the side.

2. Chili-Lime Shrimp Lettuce Cups With Mango Pico

These are beach-vacation fresh, minus the airfare. Juicy, spicy-sour shrimp and a sweet mango pico tucked into crisp lettuce cups? Dinner that feels like a party, minus the dishes.

Ingredients: (Serves 2)

• 10 oz raw shrimp, peeled and deveined
• 1 tablespoon lime juice
• 1 teaspoon lime zest
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• Salt and black pepper, to taste
• 2 teaspoons olive oil
• 1 head butter lettuce (or romaine hearts), leaves separated
• 1/2 ripe mango, diced
• 1/4 small red onion, finely diced
• 1/2 jalapeño, minced (optional)
• 2 tablespoons chopped cilantro
• 1 teaspoon honey or agave (optional)

Instructions:

1. Pat shrimp dry. Toss with lime juice, zest, chili powder, cumin, garlic powder, smoked paprika, salt, and pepper. Marinate 10 minutes.
2. Mix mango, red onion, jalapeño, cilantro, a pinch of salt, and honey (if using) for the pico.
3. Heat olive oil in a skillet over medium-high. Sear shrimp 1–2 minutes per side until pink and just cooked.
4. Fill lettuce leaves with shrimp. Top with mango pico and extra lime wedges.

Variations: Swap mango for pineapple or peach. Add a few slices of avocado (just note the extra calories). For extra crunch, sprinkle toasted pepitas. These also make great taco bowls over cauliflower rice.

3. Zesty Greek Turkey Meatballs With Garlicky Cucumber Yogurt

Lean turkey loves big flavor, and Greek herbs deliver. These juicy meatballs bake up fast and pair with a creamy, garlicky yogurt sauce that tastes like vacation on a plate. Great for meal prep and kid-friendly.

Ingredients: (Serves 3)

• 1 lb lean ground turkey (93% lean)
• 1/3 cup finely chopped red onion
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 cup whole-wheat breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon olive oil
• Salt and black pepper, to taste

Garlicky Cucumber Yogurt:

• 3/4 cup plain nonfat Greek yogurt
• 1/2 cup finely grated cucumber, squeezed dry
• 1 small garlic clove, grated
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment and oil lightly.
2. Mix turkey, onion, parsley, dill, garlic, oregano, cumin, breadcrumbs, egg, lemon juice and zest, salt, and pepper. Don’t overmix.
3. Form 16–18 meatballs. Place on sheet and bake 12–15 minutes until cooked through (165°F).
4. Meanwhile, stir yogurt with cucumber, garlic, lemon juice, dill, salt, and pepper.
5. Serve meatballs with a big dollop of yogurt and extra lemon wedges.

Serve with: A simple tomato-cucumber salad or roasted zucchini to keep it light. Want a low-carb grain vibe? Spoon over cauliflower rice with olives and cherry tomatoes.

4. Creamy Tomato Basil Chickpea Skillet (No Cream Needed)

This is comfort in 20 minutes. Creamy-tangy tomato sauce hugs tender chickpeas and wilted greens, and the secret? A spoon of Greek yogurt for silkiness without heavy cream. It’s cozy, saucy, and ridiculously satisfying.

Ingredients: (Serves 2–3)

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (optional)
• 1 (14.5 oz) can crushed or diced tomatoes
• 1 (15 oz) can chickpeas, drained and rinsed
• 1/2 cup low-sodium vegetable broth
• 1 teaspoon dried Italian seasoning
• Salt and black pepper, to taste
• 2 cups baby spinach
• 1/4 cup nonfat Greek yogurt
• 1/4 cup fresh basil, chopped
• 2 tablespoons grated Parmesan (optional but lovely)

Instructions:

1. Heat olive oil in a skillet over medium. Sauté onion 4–5 minutes until translucent. Add garlic and red pepper flakes; cook 30 seconds.
2. Stir in tomatoes, chickpeas, broth, Italian seasoning, salt, and pepper. Simmer 8–10 minutes to thicken.
3. Fold in spinach to wilt.
4. Remove from heat and let cool 1 minute. Stir in Greek yogurt until creamy. Add basil and Parmesan if using.

Make it a meal: Spoon over zucchini noodles or a small portion of whole-wheat pasta while staying under 400 calories. Add a drizzle of good olive oil and extra basil for a “wow” finish.

5. Ginger-Scallion Salmon With Sesame Broccoli “Fried Rice”

Everything you love about takeout fried rice, but lighter and fresher. Flaky salmon gets a punchy ginger-scallion rub, and the sesame cauli-broccoli rice is fast, fluffy, and deeply satisfying. It’s a weeknight power move.

Ingredients: (Serves 2)

• 2 salmon fillets (4–5 oz each), skin on
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon grated fresh ginger
• 2 scallions, finely sliced (white and green parts divided)
• 1 teaspoon sesame oil
• 1 teaspoon rice vinegar
• 1 teaspoon honey
• 1 tablespoon avocado or olive oil, divided
• 2 cups riced cauliflower
• 1 cup riced broccoli (or more cauli rice)
• 1 garlic clove, minced
• 1 egg, lightly beaten
• 1 tablespoon low-sodium soy sauce or tamari (for rice)
• 1 teaspoon sesame oil (for rice)
• Toasted sesame seeds, for garnish
• Lime wedges, for serving

Instructions:

1. Mix soy, ginger, scallion whites, sesame oil, rice vinegar, and honey. Pat salmon dry and rub with mixture. Marinate 10 minutes.
2. Heat half the oil in a nonstick skillet over medium. Add cauli and broccoli rice; cook 4–5 minutes. Add garlic; cook 30 seconds.
3. Push rice to sides; add egg to center and scramble. Toss together with soy and sesame oil. Keep warm.
4. Heat remaining oil in another skillet. Sear salmon skin-side down 3–4 minutes; flip and cook 2–3 minutes until just done.
5. Serve salmon over “fried rice.” Top with scallion greens, sesame seeds, and a squeeze of lime.

Swap it: Use tofu or shrimp instead of salmon. Want more veg? Add peas, carrots, or edamame to the rice (measure to keep calories in check). A little chili crisp on top? Yes, please.

6. Garlicky Lemon Shrimp Orzo Soup (Avgolemono-Inspired)

Light, bright, and silky, this soup eats like a hug with sunshine. It’s avgolemono-adjacent (egg-lemon magic) but simplified. You still get that luscious texture without heavy cream, and it’s weeknight fast.

Ingredients: (Serves 3)

• 1 tablespoon olive oil
• 1 small onion, finely diced
• 2 carrots, diced
• 2 cloves garlic, minced
• 5 cups low-sodium chicken or vegetable broth
• 1/2 cup dry whole-wheat orzo
• 10 oz shrimp, peeled and deveined
• Zest of 1 lemon
• 3 tablespoons lemon juice (plus more to taste)
• 1 large egg
• 2 tablespoons chopped dill or parsley
• Salt and black pepper, to taste

Instructions:

1. Sauté onion and carrots in olive oil over medium heat 5–6 minutes. Add garlic; cook 30 seconds.
2. Add broth and bring to a boil. Stir in orzo; simmer 8–10 minutes until tender.
3. Add shrimp and cook 2–3 minutes until pink.
4. In a bowl, whisk egg with lemon juice and zest. Ladle in 1/2 cup hot soup slowly while whisking to temper.
5. Reduce heat to low. Stir tempered egg mixture into pot until slightly thickened. Do not boil.
6. Season with salt, pepper, and herbs. Add more lemon if you like it zingy.

Serving ideas: Sprinkle with extra dill and a crack of black pepper. Want it heartier but still light? Add a handful of baby spinach at the end. Leftovers reheat gently—don’t boil or the egg may curdle.

7. Smoky Black Bean Taco Bowls With Cilantro-Lime Slaw

Budget-friendly, fiber-packed, and downright delicious. These bowls hit all the textures: creamy beans, crunchy slaw, and a tangy drizzle. It’s taco night without the calorie landmines.

Ingredients: (Serves 3)

• 2 teaspoons olive oil
• 1 small red onion, diced
• 2 cloves garlic, minced
• 1 (15 oz) can black beans, drained and rinsed
• 1/2 cup low-sodium vegetable broth
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Salt and pepper, to taste
• 1 1/2 cups shredded cabbage (or coleslaw mix)
• 2 tablespoons lime juice
• 2 tablespoons chopped cilantro
• 1 teaspoon honey
• 2 tablespoons nonfat Greek yogurt
• 1 avocado, sliced (use 1/3 avocado per serving to keep calories in check)
• 1 cup cooked cauliflower rice (or 3/4 cup cooked brown rice total divided into servings)
• Pickled jalapeños, for topping (optional)

Instructions:

1. Warm olive oil in a skillet. Sauté onion 3–4 minutes; add garlic for 30 seconds.
2. Add beans, broth, chili powder, smoked paprika, cumin, salt, and pepper. Simmer 5–7 minutes until thick and creamy.
3. In a bowl, toss cabbage with lime juice, cilantro, honey, yogurt, salt, and pepper.
4. Assemble bowls with cauliflower rice (or modest brown rice), black beans, slaw, avocado slices, and pickled jalapeños.

Make it yours: Add roasted corn or cherry tomatoes. For extra protein, toss in grilled shrimp or chicken. A squeeze of hot sauce pulls everything together—trust me.

8. Balsamic Mushroom “Steak” With Garlic-Parmesan Polenta Swirl

All the umami, none of the heaviness. Meaty portobellos get a glossy balsamic glaze and sit on a creamy bed of lightened-up polenta. It’s fancy-but-easy comfort food that feels like a treat.

Ingredients: (Serves 2)

• 2 large portobello mushroom caps, stems removed
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon soy sauce or tamari
• 1 teaspoon Dijon mustard
• 2 cloves garlic, minced (divided)
• 1/2 teaspoon dried thyme
• Salt and black pepper, to taste
• 1/2 cup quick-cooking polenta (cornmeal)
• 2 cups low-sodium vegetable broth
• 2 tablespoons grated Parmesan
• 2 tablespoons nonfat Greek yogurt
• Fresh parsley, chopped

Instructions:

1. Whisk olive oil, balsamic, soy, Dijon, half the garlic, thyme, salt, and pepper. Brush mushrooms generously and marinate 10–15 minutes.
2. Bring broth to a simmer. Whisk in polenta; cook 3–5 minutes until thick. Stir in remaining garlic, Parmesan, yogurt, salt, and pepper.
3. Heat a grill pan or skillet over medium-high. Cook mushrooms 3–4 minutes per side until tender and glazed, brushing with extra marinade.
4. Slice mushrooms and serve over polenta. Garnish with parsley.

Tips: Add a side of garlicky green beans for more veg. No polenta? Use mashed cauliflower or a small serving of mashed potatoes and keep portions mindful. A drizzle of reduced balsamic on top is chef’s kiss.

9. Spicy Peanut Chicken Zoodles With Crunchy Veg

Noodle cravings, meet your match. Spiralized zucchini twirls through a creamy, spicy peanut sauce and tender chicken. It’s saucy, slurpy, and somehow still under 400 calories—seriously.

Ingredients: (Serves 2)

• 8 oz boneless, skinless chicken breast, thinly sliced
• 2 medium zucchini, spiralized (about 4 cups zoodles)
• 1 red bell pepper, thinly sliced
• 1 cup shredded purple cabbage (optional but crunchy)
• 2 teaspoons avocado or olive oil
• 2 scallions, sliced
• 1 tablespoon chopped peanuts (for topping)

Spicy Peanut Sauce:

• 2 tablespoons natural peanut butter
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon lime juice
• 1 teaspoon honey
• 1 teaspoon sriracha (or to taste)
• 1 teaspoon rice vinegar
• 2–3 tablespoons warm water to thin

Instructions:

1. Whisk peanut butter, soy, lime, honey, sriracha, rice vinegar, and water until smooth.
2. Heat 1 teaspoon oil in a large skillet over medium-high. Season chicken with salt and pepper; cook 4–6 minutes until lightly browned and cooked through. Remove to a plate.
3. Add remaining oil. Sauté bell pepper and cabbage 2–3 minutes until crisp-tender.
4. Add zoodles and toss 1–2 minutes just to warm (don’t overcook). Return chicken and pour in peanut sauce. Toss to coat.
5. Top with scallions and chopped peanuts. Serve immediately.

Variations: Swap chicken for tofu or shrimp. Add a handful of bean sprouts for extra crunch. If you need a carb boost, toss in 2 ounces cooked whole-wheat spaghetti and split between servings, adjusting calories accordingly.

A Quick Note on Calories

All recipes are designed to come in under 400 calories per serving when prepared as directed with listed portions. Exact numbers vary by brands and substitutions, but keeping oil measured, sauces light, and portions consistent will keep you comfortably in the zone.

Make These Work For You

Balance is the name of the game. Mix and match through the week, add extra non-starchy veggies when you want more volume, and keep little flavor boosters—lemon, herbs, spices—on hand. You won’t miss the heavy stuff when every bite is this bright and satisfying.

Ready to cook? Pick a recipe, preheat something, and let deliciousness happen tonight. You’ve got this—and dinner’s about to be your favorite part of the day.