Low fat recipes have a reputation for tasting like a punishment, and this list is here to fix that. These 50 easy healthy recipes lean on lean chicken, shrimp, fish, beans, lentils and a whole lot of vegetables, then get their flavor from garlic, citrus, herbs and spice instead of a stick of butter.
You’ll find quick healthy dinner recipes for busy weeknights, sheet pan meals with almost no cleanup, lettuce wraps and salads for lunch, a few cozy bowls of soup and even breakfast and dessert. Pick a couple for this week and see how fast "light" stops meaning "sad."
Table of Contents
- 1. Brown Sugar Oatmeal
- 2. Spirulina Banana Nice Cream
- 3. Low-Fat Chicken Salad
- 4. Baked Parmesan Tomatoes
- 5. Chicken and Asparagus Lemon Stir Fry
- 6. Turkey Taco Lettuce Wraps
- 7. 30-Minute Teriyaki Chicken
- 8. Cauliflower Grits with Spicy Shrimp
- 9. Easy Ratatouille
- 10. Healthy Tuna Wraps
- 11. Italian Herb Bruschetta Chicken
- 12. Tuscan White Bean Soup
- 13. Low Fat Turkey Bacon Wrap
- 14. Lentil, Tomato and Beet Salad with Bocconcini
- 15. Roasted Spaghetti Squash with Parmesan Mushrooms
- 16. Low Fat BBQ Baked Beans
- 17. Grilled Chicken Kabobs with Vegetables
- 18. Taco Zucchini Boats
- 19. Loaded Low-Fat Egg Salad
- 20. Pizza Supreme on Cauliflower Crust
- 21. Mediterranean Baked Cod
- 22. One Pan Lemon Garlic Baked Salmon and Asparagus
- 23. Chicken Florentine Wonders
- 24. Sausage Stuffed Portobello Mushrooms
- 25. Lentil Salad
- 26. Peanut Chicken Zucchini Noodles
- 27. Sheet Pan Chicken with Rainbow Vegetables
- 28. Creamy Mushroom Zucchini Pasta
- 29. Pomegranate Salsa
- 30. Cauliflower Breadsticks
- 31. One Sheet Pan Shrimp Fajitas
- 32. Lemon Hummus
- 33. Lighter Kung Pao Chicken
- 34. Cucumber, Tomato and Avocado Salad
- 35. Beef and Broccoli
- 36. Fat Free Blueberry Lemon Muffins
- 37. Seared Scallops
- 38. Grilled Baby Eggplants with Korean Barbecue Sauce
- 39. Vegan Corn Fritters
- 40. Sweet Potato Breakfast Bowl
- 41. Korean Carrot Salad
- 42. Vegan Korean Bibimbap
- 43. Coconut Curry Chicken
- 44. Sweet and Sour Tofu
- 45. Roasted Herbed Red Potatoes
- 46. Roasted Cauliflower
- 47. Sun-Dried Tomato and Spinach Quiche
- 48. Low Fat Apple Cake
- 49. Weight Watchers Garlic Shrimp
- 50. Breakfast Banana Split
1. Brown Sugar Oatmeal
Instant oatmeal packets are mostly sugar and a little regret, so this homemade mix is a real upgrade. Quick oats, brown sugar, chia seeds, cinnamon and a pinch of salt get stirred together once and stored in a jar, with optional powdered milk for extra creaminess. On busy mornings you scoop some out and add hot water or milk. Coconut sugar works in place of brown sugar, and the photo shows a smart way to finish it: banana, blueberries and a few almonds on top.
2. Spirulina Banana Nice Cream
This bowl is green on purpose. Frozen ripe bananas blend with plant-based milk and a spoonful of spirulina powder into a soft serve style nice cream with no cream at all, and maple syrup is optional if the bananas are sweet enough. The fun part is the toppings: sliced banana, strawberries, passion fruit halves, berries, coconut and a few walnuts. Use the ripest, spottiest bananas you have. They bring the sweetness, so you won’t miss the sugar.
3. Low-Fat Chicken Salad
Plain Greek yogurt takes the place of mayo here, and nobody at the table will notice. Diced cooked chicken gets tossed with red onion, celery, apple and sliced almonds, then seasoned simply with garlic powder, salt and pepper. The apple adds sweetness and crunch, so every bite stays interesting. Add more or less yogurt depending on how creamy you like it. Pile it on toasted bread, roll it into a wrap or spoon it over greens for an easy lunch.
4. Baked Parmesan Tomatoes
Two big tomatoes turn into a side dish that disappears faster than it should. Thick slices get topped with grated Parmesan, dried oregano, salt and pepper, a light drizzle of olive oil, then bake until the cheese melts and turns golden. A little parsley on top and you’re done. Pick firm, ripe tomatoes so the slices hold their shape in the oven. They’re great next to grilled chicken or fish, and they make summer tomatoes feel brand new.
5. Chicken and Asparagus Lemon Stir Fry
A weeknight stir fry that’s faster than takeout and a lot lighter. Cubed skinless chicken breast and asparagus cook in just a tablespoon of oil, then get tossed in a bright sauce of reduced-sodium chicken broth, soy sauce, fresh lemon juice, garlic and ginger, thickened with a little cornstarch. Coconut aminos and arrowroot make it gluten free if you need it to be. Cook the chicken first and set it aside so the asparagus stays crisp, then bring it all together.
6. Turkey Taco Lettuce Wraps
Taco night, minus the shells. Extra-lean ground turkey simmers with onion, bell pepper, tomato sauce and a homemade spice mix of cumin, chili powder, paprika, garlic powder and oregano, then gets spooned into big crisp iceberg lettuce leaves. A sprinkle of reduced-fat cheddar is optional. Making your own seasoning keeps the salt in check and tastes better than a packet anyway. Set out the filling and lettuce and let everyone build their own.
7. 30-Minute Teriyaki Chicken
Skip the delivery app. This teriyaki chicken comes together in about 30 minutes, and the glossy, sticky sauce is the whole reason to make it. Bite-size chicken pieces get coated and cooked until they’re shiny and caramelized, then piled over white rice with sliced green onions and a sprinkle of sesame seeds. It’s the kind of easy dinner that makes a Tuesday feel like a treat. Add steamed broccoli on the side and you have a full plate.
8. Cauliflower Grits with Spicy Shrimp
Shrimp and grits, lightened up. Grated cauliflower simmers with cashew milk, a little stock and sharp cheddar until it’s creamy and grits-like, then gets topped with shrimp seasoned with cayenne and paprika, a handful of sauteed Swiss chard and some bacon. The bacon is where most of the fat lives, and the recipe lets you use olive oil instead of the bacon grease. A good squeeze of lemon and green onions at the end wakes everything up.
9. Easy Ratatouille
This one looks fancy and is mostly slicing. Zucchini, Japanese eggplant, tomatoes and onion get layered in tidy rows over a quick sauce of crushed tomatoes, garlic, basil and herbes de Provence, then baked until tender. It’s vegan, gluten free and freezes well, so a double batch is a smart move. Roma tomatoes slice the cleanest. Serve it on its own, spoon it over rice or pasta or set it next to fish or chicken.
10. Healthy Tuna Wraps
No mayo and no cooking, which makes these tuna wraps a lunch you can pull off in five minutes. A can of drained tuna goes into a wrap with sliced avocado, red onion and long sticks of carrot and cucumber, finished with a squeeze of lemon, salt and pepper. The avocado does the creamy job mayo usually does. Roll them tight and slice in half. They pack well for work if you add the avocado right before eating.
11. Italian Herb Bruschetta Chicken
Thin chicken breasts seasoned with Italian herbs and garlic get seared in one pan, then topped with a fresh bruschetta of Roma tomatoes, red onion and basil. Shaved parmesan and a quick balsamic reduction finish it off. Halving the breasts horizontally is the trick here: they cook fast and stay juicy. The topping takes five minutes while the chicken cooks. It tastes like summer in Italy, with no breading and no heavy sauce.
12. Tuscan White Bean Soup
A big pot of soup is one of the easiest ways to eat light without feeling like you’re trying. This Tuscan white bean soup is packed with creamy white beans, carrots, celery, tomatoes and dark leafy kale in a savory broth. Beans bring the protein and fiber, so a bowl actually fills you up. Make it on Sunday and lunches are handled for days. It tastes even better reheated, once all those flavors have had time to settle in.
13. Low Fat Turkey Bacon Wrap
Some lunches need a stove and some just need a tortilla and five minutes. This low fat wrap is the second kind. Fat-free ranch gets spread right to the edges of a whole wheat tortilla, then it’s layered with turkey bacon, sliced turkey, tomato and a crisp lettuce leaf and rolled up tight (a toothpick keeps any rebels closed). Slice each one in half and it’s the perfect size for small hands too. Spinach tortillas work just as well, and they make the whole stack look extra fresh.
14. Lentil, Tomato and Beet Salad with Bocconcini
Hearty enough to call dinner. Cooked green lentils, cherry tomatoes and diced beets get tossed with scallions, fresh dill and parsley and a few little bocconcini mozzarella balls, then dressed with olive oil, balsamic vinegar, garlic and a touch of honey. Serve it over baby kale, spinach or arugula. Rinse the bocconcini so it doesn’t turn pink from the beets. Lentils hold up well in the fridge, so this is a great make-ahead lunch.
15. Roasted Spaghetti Squash with Parmesan Mushrooms
Pasta night without the pasta. Spaghetti squash roasts until the strands pull apart like noodles, then gets tossed with cremini mushrooms sauteed with garlic and thyme, a few handfuls of fresh spinach and grated Parmesan. It’s vegetarian, gluten free and cozy rather than punishing. Roast the squash cut side down for the most tender strands. Finish it with a little extra Parmesan and parsley, and nobody will ask where the spaghetti went.
16. Low Fat BBQ Baked Beans
Cookout baked beans usually come with bacon and a lot of sugar. This version starts with dry navy beans and builds the sauce from onion, garlic, tomato paste, molasses, mustard, paprika, apple cider vinegar and a sugar-free brown sugar, with liquid smoke for that smoky flavor. The tablespoon of butter is optional: swap in nonstick spray for a fat free version. Thin it out with the bean cooking liquid or fat free broth until it looks right.
17. Grilled Chicken Kabobs with Vegetables
Kabobs are the answer for any summer night when the oven is off limits. Chunks of chicken breast soak in a quick marinade of olive oil, red wine vinegar, honey, garlic, oregano and thyme, then get threaded with red onion, zucchini, yellow squash and red bell pepper. Grill until smoky with a little char. Cut everything about the same size so it cooks evenly. Squeeze lemon on top and finish with fresh herbs and a little feta.
18. Taco Zucchini Boats
Hollowed-out zucchini halves make a great edible bowl for taco filling. Lean ground turkey cooks with onion, garlic, chili powder and cumin, then simmers with tomato sauce, chicken broth, black beans, cilantro and lime. Spoon it into the zucchini, top with Mexican cheese and bake until melty, then add diced tomatoes. Scoop out the zucchini centers with a spoon so the boats hold more filling. Sour cream, hot sauce and red onion are optional toppings.
19. Loaded Low-Fat Egg Salad
Egg salad doesn’t have to be swimming in mayo to be good. This loaded low-fat version keeps the creamy, comforting feel of the classic and adds plenty of extras for flavor and crunch. Spoon it into soft butter lettuce leaves like the photo, pile it on whole grain toast or pack it with crackers for an easy lunch. It’s great for meal prep, too. Hard boil a batch of eggs on Sunday and lunch is basically done.
20. Pizza Supreme on Cauliflower Crust
Yes, pizza belongs on a list of low fat recipes. The crust is made from cauliflower, which means more vegetables and fewer refined carbs, and it crisps up nicely on parchment. This supreme version is loaded with bell peppers, black olives, banana peppers and pepperoni. Squeeze as much water as you can out of the cauliflower before mixing the crust, because that’s the difference between crisp and soggy. Slice it in squares and dig in.
21. Mediterranean Baked Cod
One sheet pan, a few fillets of flaky white cod and a rainbow of vegetables. Colorful bell peppers, zucchini, red onion and olives roast around the fish with lemon slices, and a bright green herb sauce goes on at the end. Cod is naturally lean, so this one fits right in with healthy dinner recipes that still feel like a treat. Pull the fish once it flakes easily with a fork. Dinner and cleanup are both done in no time.
22. One Pan Lemon Garlic Baked Salmon and Asparagus
Salmon fillets and asparagus share one pan and bake together with garlic, parsley and plenty of fresh lemon juice. A light spray of olive oil is all the added fat this needs. It’s ready fast, looks impressive, and the only dish to wash is the pan. Salmon does bring its own healthy fats, which is exactly why it’s worth eating. Top the fillets with lemon slices before baking and they’ll come out bright and juicy.
23. Chicken Florentine Wonders
These are clever. The wrappers are thin, crepe-like rounds made from egg whites, coconut flour, psyllium husk, Parmesan and Italian seasoning. The filling is shredded chicken breast cooked with no added fat, mixed with nonfat Greek yogurt, spinach, garlic powder and a splash of white wine. Roll them up, pin with a toothpick and you have a low-carb, low fat wrap that feels like comfort food. They’re a fun change from the usual chicken salad.
24. Sausage Stuffed Portobello Mushrooms
Big portobello caps make a sturdy, meaty base for a savory sausage filling topped with melted cheese and fresh basil. They look like something from a restaurant but bake right in your oven. Choose a lean chicken or turkey sausage to keep them on the lighter side. Scrape out the dark gills with a spoon before filling so there’s more room and less moisture. Serve one with a big salad and call it dinner.
25. Lentil Salad
A protein-packed salad you can make ahead and eat all week. Green or brown lentils get tossed with diced cucumber, Roma tomatoes, shallots, fresh mint and crumbled feta. The dressing is the star: Dijon mustard, olive oil, garlic, lemon juice, honey, ginger, cumin and coriander. Seed the cucumber and tomatoes so the salad doesn’t get watery in the fridge. It works as a side, a light lunch or tucked into a wrap.
26. Peanut Chicken Zucchini Noodles
Zucchini noodles stand in for pasta in this colorful dish with shredded chicken, crunchy vegetables and a nutty peanut sauce. Carrots, red bell pepper and purple cabbage add color, and cilantro and sesame seeds finish it off. It can be served warm or cold, so leftovers make an easy lunch. Peanut sauce is rich, so a little goes a long way. Spiralize the zucchini right before serving to keep it from turning watery.
27. Sheet Pan Chicken with Rainbow Vegetables
One pan, lean chicken and a full rainbow of vegetables. Bite-size chicken breast roasts with sweet potato, broccoli, red bell pepper, zucchini and yellow squash, seasoned with Italian seasoning, garlic powder, onion powder and lemon zest and juice, then finished with a little Parmesan. Give the sweet potato a head start because it takes the longest. It’s the kind of dinner that leaves you with almost no dishes and leftovers for tomorrow.
28. Creamy Mushroom Zucchini Pasta
This one feels indulgent and still makes the low fat list. Twisty pasta gets coated in a silky, creamy sauce with sliced mushrooms and plenty of zucchini mixed right in. The mushrooms bring a savory, meaty flavor and the zucchini keeps it fresh, so you get a big comforting bowl that’s loaded with vegetables. It’s great for those nights when you really want pasta. Pair it with a side salad and dinner is done.
29. Pomegranate Salsa
A DIY JOY recipe, and there’s a video that walks through every step. Two cups of pomegranate seeds get tossed with cilantro, finely chopped red onion, minced jalapeño, lime juice and just a tablespoon each of olive oil and honey. That’s it. Let it chill for at least an hour so the flavors come together. Wear gloves for the jalapeño and add one to three tablespoons depending on how much heat you like. Serve it with chips, or spoon it over grilled chicken or fish.
30. Cauliflower Breadsticks
Breadsticks made from cauliflower sound like a stretch until you try one. Riced cauliflower is mixed with egg whites or eggs, shredded mozzarella and Italian seasoning, pressed flat and baked until golden and cheesy. Cut them into sticks and dunk them in marinara. Store-bought cauliflower rice saves a lot of chopping. Squeeze out as much moisture as you can before baking so they firm up. They’re a great side for soup night or a snack.
31. One Sheet Pan Shrimp Fajitas
Fajitas without the sizzling skillet or the mess. Shrimp, sliced red, yellow and orange bell peppers and red onion get tossed with a little olive oil and a spice mix of chili powder, cumin, smoked paprika, garlic powder and onion powder, then roasted on one sheet pan. Squeeze lime over the top, add cilantro and pile it into warm tortillas. Shrimp cooks fast, so give the peppers a few minutes’ head start in the oven.
32. Lemon Hummus
Homemade hummus is so much brighter than the tub from the store, and lemon is the reason. This creamy, smooth version gets a big hit of citrus and a little drizzle of olive oil on top. Serve it with pita triangles, cucumber, carrots and bell pepper strips for a snack that actually keeps you full. It’s also great spread inside a wrap in place of mayo. Swirl it with a spoon before serving for that pretty look in the photo.
33. Lighter Kung Pao Chicken
Takeout kung pao, but lighter and just as bold. Diced chicken breast is coated with soy sauce, rice vinegar and cornstarch, then stir fried with bell pepper, onion and celery in a sweet, spicy sauce with honey, sesame oil and crushed red pepper. Peanuts and green onions go on at the end. Use more or less red pepper to set the heat level. Serve it over brown rice and you won’t miss the delivery order.
34. Cucumber, Tomato and Avocado Salad
No cooking at all, which on a hot day is the whole point. Juicy tomatoes, crisp cucumbers, creamy avocado and thin slices of red onion get tossed with a simple dressing, and it goes with nearly everything. Add the avocado last so it doesn’t get mashed. Lime and fresh cilantro make it even better. This is a go-to summer side for grilled chicken, fish or tacos, and it’s ready in about ten minutes.
35. Beef and Broccoli
Better than takeout and a whole lot lighter. Thinly sliced flank steak trimmed of fat and fresh broccoli florets cook in just a tablespoon of oil with garlic and ginger, then get coated in a glossy soy-based sauce thickened with a little cornstarch. Slice the beef against the grain so it stays tender. A quick blanch keeps the broccoli bright green. Serve it with rice or cauliflower rice for an easy weeknight dinner.
36. Fat Free Blueberry Lemon Muffins
Muffins with no butter or oil that still come out soft. Unsweetened applesauce, fat free milk and an egg do the work, with lemon juice and zest for brightness and frozen blueberries folded in. A simple glaze of powdered sugar and lemon juice goes on top. Use the blueberries straight from the freezer so they don’t bleed into the batter. These are great for breakfast on the go or an afternoon snack with coffee.
37. Seared Scallops
Scallops feel like a restaurant order, until you find out how simple they are. Sea scallops get seasoned with salt and pepper, seared in olive oil and butter until they have a deep golden crust, then finished with fresh lemon juice and parsley. That’s the whole recipe. Pat them very dry before cooking, and don’t move them in the pan. They’re naturally lean, so keep the butter light and this is a great date night dinner at home.
38. Grilled Baby Eggplants with Korean Barbecue Sauce
Baby eggplants get grilled until tender and topped with a sweet, savory Korean-style barbecue sauce made with soy sauce, ginger, garlic, chile pepper, rice wine, agave and apple juice concentrate. Only a quarter teaspoon of sesame oil goes in, so it’s about as low fat as it gets. Toasted sesame seeds finish it off. The photo tops it with green onion and diced pepper. Serve it as a side or over rice for a vegan dinner.
39. Vegan Corn Fritters
Crispy on the outside and loaded with sweet corn. These vegan corn fritters use fresh, frozen or grilled corn kernels plus a creamed corn mixture made with almond milk, held together with cornmeal and flour and seasoned with green chiles, parsley and paprika. They’re pan fried, so use just enough oil to coat the pan. Serve them with the tangy mustard dipping sauce. They make a great side or a fun appetizer.
40. Sweet Potato Breakfast Bowl
A warm, filling breakfast with no oats required. A pre-baked sweet potato gets mashed with cinnamon, then topped with sliced banana, blueberries, blackberries, a little almond butter, more cinnamon and chia seeds. Bake a few sweet potatoes at the start of the week and this comes together in minutes. It tastes like dessert but keeps you full until lunch. Swap in whatever berries are in season for a little variety.
41. Korean Carrot Salad
Bright, tangy and so easy to make. Two pounds of carrots get shredded into long thin strips and tossed with garlic, white vinegar, a little sugar, salt, ground coriander and black pepper. Hot sunflower oil is poured over to bring the flavors together, so measure it rather than eyeballing. Let it sit in the fridge and it gets even better. Serve it as a side, add it to bowls or pile it into sandwiches for crunch.
42. Vegan Korean Bibimbap
A bowl of rice topped with neat little piles of shiitake mushrooms, julienned carrots, seasoned spinach, bean sprouts and cucumber, with a sweet and spicy gochujang sauce on the side. Each vegetable gets just a quarter teaspoon of sesame oil, so the flavor is big and the fat stays low. It’s colorful, filling and fun to eat. Prep the vegetables ahead and you can build bowls all week. Stir it all together before eating.
43. Coconut Curry Chicken
A cozy curry that’s on the table fast. Chunks of chicken simmer with bell peppers in a golden, fragrant coconut curry sauce, then get spooned over fluffy white rice, finished with fresh cilantro and served with naan for scooping up every bit. For a lighter bowl, use light coconut milk and go a little heavier on the vegetables. Leftovers reheat well, and many people think curry tastes better on day two.
44. Sweet and Sour Tofu
Better than takeout and completely plant based. Extra firm tofu gets coated in cornstarch and pan fried until golden, then tossed with red and green bell peppers, snow peas, a red chili, pineapple and peaches in a tangy sauce made with fruit juice, rice vinegar, soy sauce, garlic and ginger. Press the tofu before cooking for the crispiest texture. Serve it over rice with chopped nuts and cilantro.
45. Roasted Herbed Red Potatoes
Crispy outside, fluffy inside and seasoned with garlic, thyme, oregano and basil, then finished with grated Parmesan and parsley. Three pounds of baby red potatoes go a long way with only three tablespoons of olive oil, so this is an easy, crowd-pleasing side that stays reasonable. Cut them all the same size so they roast evenly. Spread them in a single layer on the pan, because crowded potatoes steam instead of getting crisp.
46. Roasted Cauliflower
Simple roasted cauliflower with a lot of flavor and very little fat. Florets get shaken in a bag with sliced garlic, one tablespoon of olive oil, lemon juice and zest, smoked paprika, turmeric and chili powder, with cayenne if you like heat, then roasted at 425 degrees for 30 to 40 minutes. Stir now and then so they brown on all sides. Finish with parsley. It’s a side dish that people actually go back for seconds of.
47. Sun-Dried Tomato and Spinach Quiche
A pretty quiche loaded with spinach and sun-dried tomatoes, baked in a fluted tart pan until set and golden around the edges. It works for brunch, lunch or a light dinner with a side salad. Make it ahead, because it slices beautifully once it cools and reheats well. Squeeze the spinach very dry before adding it to the filling, or the quiche will end up watery. Leftover slices are great packed for lunch the next day.
48. Low Fat Apple Cake
Cake with no butter and no oil, and it’s still soft and tender. Apples tossed with lemon juice and zest get arranged on a light batter of eggs, sugar, flour, baking powder and milk, then sprinkled with a little sugar and baked. A dusting of powdered sugar finishes it. Have the eggs at room temperature so they whip up nice and fluffy. It’s perfect with a cup of coffee or tea when you want dessert that won’t weigh you down.
49. Weight Watchers Garlic Shrimp
Ready in minutes and full of flavor. Large shrimp cook in a skillet with four teaspoons of olive oil, six cloves of minced garlic and paprika, then get finished with fresh parsley, cilantro and a squeeze of lemon. Frozen pre-peeled shrimp work great here. Pull them as soon as they turn pink and curl, because overcooked shrimp turn rubbery. Serve over rice, toss with pasta or eat them right out of the pan.
50. Breakfast Banana Split
A banana split for breakfast? Absolutely. A split banana gets topped with strawberry Greek yogurt, granola, blackberries and raspberries, with a few mini chocolate chips for fun. It feels like a treat but brings protein and fruit to start the day. Kids love building their own, so set out the toppings and let them go. It’s an easy way to end a list of low fat recipes on a happy note.
