15 Healthy Low Fat Dinner Recipes
Eating healthy doesn’t have to mean sacrificing flavor. These 15 healthy low fat dinner recipes are packed with nourishing ingredients, bold seasonings, and satisfying textures that make eating lighter truly enjoyable.
Whether you’re looking for quick weeknight meals, hearty veggie-packed options, or lean protein-focused dishes, these ideas deliver all the taste without the excess oil or heavy fats.
From colorful stir-fries to cozy soups and lean grilled favorites, you’ll find healthy low fat meals that are easy to prepare and family-friendly.
Perfect for anyone seeking low fat dinner ideas that also support balanced eating and wellness.
1. Grilled Lemon Herb Chicken with Steamed Veggies
Description: A light and zesty dinner featuring lean grilled chicken paired with fresh steamed vegetables.
Ingredients:
- 2 boneless chicken breasts
- 1 lemon (juice + zest)
- 2 garlic cloves, minced
- 1 tsp olive oil
- 1 cup broccoli
- 1 cup carrots, sliced
- Salt & pepper to taste
Instructions:
- Marinate chicken with lemon juice, zest, garlic, olive oil, salt, and pepper for 15 minutes.
- Grill chicken 6–7 minutes per side until cooked through.
- Steam broccoli and carrots until tender.
- Serve chicken alongside veggies with extra lemon juice.
2. Turkey & Vegetable Stir-Fry
Description: A quick, protein-packed stir-fry with lean turkey and colorful veggies.
Ingredients:
- 1 lb ground turkey
- 1 cup bell peppers, sliced
- 1 cup zucchini, sliced
- 2 tbsp low-sodium soy sauce
- 1 tsp garlic, minced
- 1 tsp ginger, grated
Instructions:
- Heat a nonstick pan, cook turkey until browned.
- Add garlic and ginger, sauté 1 minute.
- Toss in veggies and soy sauce, cook until tender-crisp.
- Serve with brown rice or quinoa.
3. Baked Salmon with Asparagus
Description: A heart-healthy, omega-3 rich salmon dinner baked to perfection.
Ingredients:
- 2 salmon fillets
- 1 bunch asparagus
- 1 tsp olive oil
- 1 lemon, sliced
- Salt & pepper
Instructions:
- Preheat oven to 375°F (190°C).
- Place salmon and asparagus on a baking sheet.
- Drizzle olive oil, season with salt and pepper, top with lemon slices.
- Bake 15–18 minutes until salmon flakes easily.
4. Chickpea & Spinach Soup
Description: A cozy, plant-based soup that’s filling but naturally low in fat.
Ingredients:
- 1 can chickpeas, rinsed
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tsp cumin
Instructions:
- Sauté onion and garlic in a pot until soft.
- Add chickpeas, broth, and cumin. Simmer 15 minutes.
- Stir in spinach before serving.
5. Zucchini Noodles with Turkey Meatballs
Description: A low carb, low fat take on spaghetti night.
Ingredients:
- 2 zucchinis, spiralized
- 1 lb ground turkey
- 1 egg
- ½ cup breadcrumbs (whole grain)
- 1 cup tomato sauce (low fat)
Instructions:
- Mix turkey, egg, breadcrumbs, salt, and pepper. Shape into meatballs.
- Bake at 375°F for 20 minutes.
- Lightly sauté zucchini noodles.
- Top with tomato sauce and turkey meatballs.
6. Shrimp & Veggie Skewers
Description: A colorful, grilled dish that’s fresh and naturally low in fat.
Ingredients:
- 1 lb shrimp, peeled
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 1 tbsp olive oil
- 1 tsp paprika
- Salt & pepper
Instructions:
- Thread shrimp and veggies onto skewers.
- Brush with olive oil and season with paprika, salt, and pepper.
- Grill 2–3 minutes per side until shrimp is pink.
- Serve with brown rice or quinoa.
7. Lentil & Vegetable Stew
Description: A hearty, fiber-rich stew perfect for a comforting dinner.
Ingredients:
- 1 cup green lentils
- 4 cups vegetable broth
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 onion, diced
- 1 tsp thyme
Instructions:
- Sauté onion, carrot, and celery until soft.
- Add lentils, broth, and thyme.
- Simmer 25–30 minutes until lentils are tender.
- Serve hot with fresh herbs.
8. Baked Cod with Tomatoes & Olives
Description: A Mediterranean-inspired dinner that’s light and flavorful.
Ingredients:
- 2 cod fillets
- 1 cup cherry tomatoes, halved
- ½ cup olives, sliced
- 1 tbsp olive oil
- 1 tsp oregano
Instructions:
- Preheat oven to 375°F (190°C).
- Place cod on baking dish, top with tomatoes and olives.
- Drizzle with olive oil, sprinkle with oregano.
- Bake 15–20 minutes until fish is flaky.
9. Quinoa & Black Bean Stuffed Peppers
Description: A satisfying plant-based dinner that’s colorful, filling, and low in fat.
Ingredients:
- 4 bell peppers, halved and seeded
- 1 cup quinoa, cooked
- 1 can black beans, rinsed
- 1 cup corn kernels
- 1 cup salsa
- 1 tsp cumin
Instructions:
- Preheat oven to 375°F (190°C).
- Mix quinoa, beans, corn, salsa, and cumin.
- Stuff mixture into peppers and place in a baking dish.
- Bake 25–30 minutes until peppers are tender.
10. Chicken & Veggie Soup
Description: A light, protein-rich soup that makes the perfect weeknight comfort meal.
Ingredients:
- 2 chicken breasts, shredded (pre-cooked)
- 4 cups chicken broth (low sodium)
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, chopped
- 1 tsp thyme
Instructions:
- Sauté onion, carrot, and celery until softened.
- Add chicken broth and thyme, bring to boil.
- Stir in shredded chicken. Simmer 15 minutes.
- Serve hot with fresh parsley.
11. Cauliflower Fried Rice
Description: A low carb, low fat twist on fried rice that’s veggie-packed and delicious.
Ingredients:
- 3 cups cauliflower rice
- 1 cup mixed vegetables (peas, carrots, corn)
- 2 eggs, lightly beaten
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 2 garlic cloves, minced
Instructions:
- Heat sesame oil, sauté garlic and veggies until soft.
- Add cauliflower rice, stir-fry 5 minutes.
- Push rice to side, scramble eggs, then mix in.
- Season with soy sauce and serve warm.
12. Baked Eggplant Parmesan (Lightened)
Description: A lighter take on the Italian classic using baked eggplant slices instead of frying.
Ingredients:
- 1 large eggplant, sliced
- 1 cup breadcrumbs (whole grain)
- 1 egg, beaten
- 1 cup marinara sauce (low fat)
- ½ cup dairy-free cheese (optional)
Instructions:
- Preheat oven to 400°F (200°C).
- Dip eggplant slices in egg, then breadcrumbs.
- Bake 20 minutes until golden.
- Layer with marinara and cheese (if using). Bake 10 more minutes.
13. Grilled Turkey Burgers with Lettuce Wraps
Description: A lean, protein-packed burger wrapped in crisp lettuce for a guilt-free dinner.
Ingredients:
- 1 lb ground turkey
- 1 garlic clove, minced
- 1 tsp paprika
- Salt & pepper to taste
- Lettuce leaves (for wrapping)
- Tomato & onion slices
Instructions:
- Mix turkey, garlic, paprika, salt, and pepper. Shape into patties.
- Grill 5–6 minutes per side until cooked through.
- Serve wrapped in lettuce leaves with tomato and onion.
14. Veggie & Chickpea Buddha Bowl
Description: A nutrient-dense, plant-based dinner loaded with protein and fiber.
Ingredients:
- 1 cup cooked quinoa
- 1 cup roasted chickpeas
- 1 cup roasted sweet potatoes
- 1 cup steamed broccoli
- Tahini or lemon dressing
Instructions:
- Arrange quinoa, chickpeas, sweet potatoes, and broccoli in a bowl.
- Drizzle with tahini or lemon dressing.
- Serve warm or at room temperature.
15. Grilled Tilapia with Mango Salsa
Description: A light, tropical-inspired dinner that’s refreshing and low in fat.
Ingredients:
- 2 tilapia fillets
- 1 tsp olive oil
- Salt & pepper to taste
- 1 mango, diced
- ½ red onion, finely diced
- 1 tbsp lime juice
- 2 tbsp cilantro, chopped
Instructions:
- Season tilapia with salt, pepper, and olive oil.
- Grill 3–4 minutes per side until flaky.
- Mix mango, onion, lime juice, and cilantro for salsa.
- Serve tilapia topped with fresh mango salsa.
