20 healthy dinner recipes that are low in calories and high on flavour
Curry, pasta bake, tuna mornay and pizza are still on the menu - even though these recipes are low on calories and high on health. Check out how many calories each recipe has and its overall health rating.
Let’s be honest: it can be really hard to find a dinner that’s healthy, easy to prepare and tastes good, too. What many people think of as a healthy option can actually be loaded with hidden fat, sugar or sodium.
But not these recipes.
With the help of the taste.com.au health score, we’ve crunched the nutritional values on these healthy versions of your favourite meals to work out the healthiest and tastiest dinner recipes to add to your weekly menu. Each of these recipes scores a minimum of 9 out of 10 in our health score rankings, which means they’re perfectly balanced and full of the good nutrients your body needs.
Best healthy dinner recipes in Australia
1. Healthy chicken and coconut curry
On the table in 40 minutes, this creamy coconut chicken curry is full of fresh vegies and served with quinoa for added wholegrains.
Approx calories per serve: 301. Overall health score: 9.3 out of 10.
2. Healthy tuna mornay
For low calorie comfort food that’ll keep the kids happy, try this healthier version of the classic tuna mornay bake. We’ve swapped out the white carbs in favour of brown rice and added extra vegies for texture and flavour.
Approx calories per serve: 269. Overall health score: 9.2 out of 10.
3. Pepper pork, vegetable and basil stir-fry
Crunchy capsicum, sherry, honey and fragrant basil add a big flavour punch without the extra calories in this sizzling stir-fry.
Approx calories per serve: 220. Overall health score: 9.5 out of 10.
4. Spiced coconut tofu with pumpkin and broccolini
With turmeric, cumin and plenty of nature’s power ingredients, this hearty dinner packs a flavour punch while ensuring you tick off some of your five-a-day in the process.
Approx calories per serve: 182. Overall health score: 9.3 out of 10.
5. Healthy Spanish chicken and beans
Packed with Mediterranean flavours and lean protein, this low-cal, one-pan chicken and beans dish ticks all the right boxes.
Approx calories per serve: 406. Overall health score: 9.8 out of 10.
6. Piri piri fish with charred corn salad
Ready in just 30 minutes, this easy fish dinner is the perfect combo of fresh flavours and textures.
Approx calories per serve: 225. Overall health score: 9.8 out of 10.
7. Ginger and tamari pork skewers with cabbage and apple salad
Freshly slice apples add a touch of sweetness to this juicy pork and rice salad. Serve with brown rice to increase your wholegrain intake for the day.
Approx calories per serve: 220. Overall health score: 9.1 out of 10.
8. Fish fajitas with black bean and avocado salsa
Yes, your favourite Mexican dishes can still work when you’re following a lower-calorie diet. Avocado and yoghurt add plenty of creaminess so you won’t miss the cheese.
Approx calories per serve: 310. Overall health score: 9.7 out of 10.
9. Grilled tofu with brown rice, Asian greens and chilli sesame dressing
With a sticky soy chilli dressing and plenty of chargrilled tofu, this hearty vegetarian dish will leave you feeling fuller for longer.
Approx calories per serve: 148. Overall health score: 9.8 out of 10.
10. Spicy pork meatballs with carrot and coriander salad
Extra lean pork mince often gets a bad rap, but the sweet-meets-spicy dressing in this recipe more than makes up for the lower fat content of the meatballs.
Approx calories per serve: 205. Overall health score: 9.1 out of 10.
11. Chilli chicken, quinoa, baby pepper and snow pea stir-fry
This easy, 15-minute stir-fry is one to add to your weekly rotation. It’s packed with grains, veggies and lean protein, with a nice fiery kick of chilli (which you can dial up or down, depending on your preference).
Approx calories per serve: 382. Overall health score: 9.5 out of 10.
12. Pumpkin and black bean tortillas with coriander salsa
These supercharged tortillas feature 5 of Taste.com.au’s Top 100 foods; black beans full of protein and fibre, and tomatoes, chilli, coriander and lime for extra nutrients and flavour.
Approx calories per serve: 289. Overall health score: 9.1 out of 10.
13. Sesame chicken with black rice, sugar snaps and broccolini
Black rice may be more unusual in texture and less fluffy than traditional white rice, but with the benefits of additional antioxidants and fibre, it’s a worthwhile addition to your menu. It works particularly well in Asian-style dishes like this beautiful sesame-coated chicken.
Approx calories per serve: 322. Overall health score: 9.5 out of 10.
14. Healthy tuna pasta bake
Pasta doesn’t have to be off-limits when you’re looking for an easy, healthy dinner to make midweek. This family-friendly tuna pasta bake made with spelt fusilli is one of those dishes you’ll want to bookmark and make again and again.
Approx calories per serve: 335. Overall health score: 9.0 out of 10.
15. Black rice, prawn and asparagus stir-fry
The secret to making this dish really sing is to not cook the vegetables too long. They keep their flavour and bite when stir-fried until just tender.
Approx calories per serve: 395. Overall health score: 9.1 out of 10.
16. Open burger with sweet potato chips
Take a closer look at this burger and you’ll realise it doesn’t use your regular burger bun. But while it may be lower in carbs, it’s certainly high in flavour – and the addition of fresh basil pesto is a winning touch.
Approx calories per serve: 342. Overall health score: 9.3 out of 10.
17. Warm wasabi beef and zoodle salad
A fresh new twist on the classic Thai beef salad, this easy steak dinner makes great use of frozen and pre-prepped ingredients to save you time in the evenings.
Approx calories per serve: 273. Overall health score: 9.3 out of 10.
18. Pumpkin and chickpea pizza with prawns
The pumpkin and chickpea base in this wholesome pizza recipe is one you’ll use again and again. We love this prawn version, but you can twist it any way you like.
Approx calories per serve: 288. Overall health score: 9.6 out of 10.
19. Sweet potatoes with chicken and jalapeño slaw
Colourful, satisfying and full of protein-rich black beans, this healthier twist on baked potatoes can be adapted to meet the needs of picky eaters in the family. Simply leave out the jalapeño and coriander for a more kid-friendly option.
Approx calories per serve: 312. Overall health score: 9.6 out of 10.
20. Roasted broccoli and noodle salad with sesame dressing
With edamame, broccoli and pomegranates, all tied together with soba noodles; this colourful vegan bowl has everything you need for a hearty dinner (and it’s super easy to make!).
Approx calories per serve: 584. Overall health score: 9.6 out of 10.
What is the healthiest dinner to eat?
Whether you’re looking for healthy dinner recipes to lose weight or simply to pack more vegies into your diet, a good rule to follow is at least half your plate should consist of vegetables.
Vegies are packed with dietary fibre to keep you feeling full for longer, and loaded with disease-fighting phytonutrients.
What’s more, they’re extremely low in calories.
One-quarter of your plate – or roughly the size of your fist – should be lean protein, which assists satiety and helps prevent slumps in blood-sugar levels. This could be anything from chicken breast and steamed fish to tofu, chickpeas or other legumes.
Add a small serve of wholegrains or a starchy vegetable for added soluble and insoluble dietary fibre, and to boost energy. Then, finally, add a drizzle of olive oil, a small wedge of avocado or a sprinkling of nuts or seeds for a good dose of heart-healthy fats that will leave you feeling satisfied.
This steamed fish with spicy tomato and broad bean salad is an easy, 20-minute dinner that ticks so many boxes.
What is the cheapest, healthiest dinner?
If you’re on a tight budget but still want to pack in the nutrients, a can of lentils or packet of dried pulses can go a long way. This lentil stew is full of flavour and can be twisted in different ways, depending on what’s in your pantry or crisper.
What dinners are good for losing weight?
At dinner time, women should aim for between 300-400 calories, while men should keep to 400-500 calories (by adding some extra protein, wholegrains or good fats). Ensure there is a lean source of protein (such as chicken, fish, legumes, tofu, meat, or eggs) and aim at least for 2-3 serves of vegetables. Add a salad of extra greens (such as rocket, spinach, lettuce), cherry tomatoes and chopped cucumber if necessary to boost the veg content for negligible calories.
What should a healthy dinner include?
It’s important to look for recipes that are low in saturated fat and sodium, while containing a good amount of protein and fibre. Lean fish, chicken, pork and tofu are great sources of protein, while whole grains such as quinoa and brown rice are easy to cook and help bulk out meals to ensure you stave off hunger. If you’re struggling to get vegies into a meal, a simple side salad of tomato, carrot and spinach or kale will help get your fruit and veg intake up.
More healthy dinner ideas
50 healthy dinners on a budget
Healthy dinners to lose weight
Family-friendly healthy meal plan
For more recipe ideas, go to taste.com.au or check out the Taste Test Kitchen now.
More Coverage
Originally published as 20 healthy dinner recipes that are low in calories and high on flavour
Secrets behind Big Mac sauce finally revealed
Love your Big Mac? Well we have very, very good news for you.
Surprising array of dishes you can make in the slow cooker
From bread to a lemon cheesecake, there’s an amazing selection of recipes which go well in the slow cooker. Check out 32 options here.