Are you tired of sacrificing flavor for a healthier diet? Look no further! Low-fat cooking doesn’t have to mean compromising on taste, and we’re here to prove it. In this article, we’ll be sharing 20 delicious low-fat recipes that will keep your taste buds satisfied while also keeping your calorie count in check.
From sweet treats like banana oatmeal muffins to savory dishes like quinoa and black bean salad, these recipes are perfect for anyone looking to eat healthier without sacrificing flavor. Whether you’re a busy professional or a busy parent, cooking healthy meals doesn’t have to be overwhelming. With these easy-to-make recipes, you’ll be whipping up delicious and nutritious meals in no time.
So, what are you waiting for? Let’s get started on our journey to healthier eating with these 20 mouth-watering low-fat recipes!
Low fat Greek yogurt pancakes
Start your day with a delicious and nutritious breakfast that’s packed with protein and flavor. These low-fat Greek yogurt pancakes are a healthier twist on the classic breakfast treat.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup low-fat Greek yogurt
– 1 large egg
– 1/2 tablespoon milk
– Butter or cooking spray for greasing the pan
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, mix together Greek yogurt, egg, and milk.
3. Add the wet ingredients to the dry ingredients and stir until just combined (do not overmix).
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the pan and cook for 2-3 minutes, until bubbles appear on surface.
6. Flip pancakes and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 8-10 minutes (depending on the number of pancakes)
Baked chicken with lemon and herbs
Elevate your chicken game with this simple yet flavorful recipe that combines the brightness of lemon and the depth of herbs. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, thyme, salt, and pepper.
3. Place the chicken breasts in a shallow baking dish and brush the lemon-herb mixture evenly over both sides of the chicken.
4. Bake for 25-30 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
5. Let the chicken rest for 5 minutes before serving.
Cooking Time: 25-30 minutes
Quinoa and black bean salad
This hearty salad is a flavorful and nutritious combination of protein-rich quinoa, fiber-filled black beans, and crunchy vegetables. Perfect for a quick lunch or dinner, this recipe is also great as a side dish or light meal.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked black beans
– 1/2 cup diced red bell pepper
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine quinoa, black beans, red bell pepper, and cucumber.
2. In a small bowl, whisk together olive oil and lime juice.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Stir in chopped cilantro and season with salt and pepper to taste.
Cooking Time: 10 minutes (cooking time for quinoa and black beans). Preparation time: 5 minutes.
Zucchini noodles with tomato basil sauce
Savor the flavors of Italy with this light and refreshing recipe that combines the best of summer’s bounty: zucchini noodles, ripe tomatoes, and fragrant basil.
Ingredients:
– 2 medium zucchinis
– 1 can (14.5 oz) of crushed tomatoes
– 1/4 cup olive oil
– 4-6 fresh basil leaves, chopped
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the olive oil over medium-high heat. Add the crushed tomatoes and cook for 5-7 minutes, stirring occasionally, until the sauce has thickened slightly.
4. Stir in the chopped basil and season with salt and pepper to taste.
5. Cook the zucchini noodles according to package instructions or by sautéing them in a little olive oil for 2-3 minutes on each side, until tender but still crisp.
6. Combine the cooked zucchini noodles and tomato-basil sauce. Top with grated Parmesan cheese, if desired.
Cooking Time: 15-20 minutes
Grilled salmon with asparagus
This recipe combines the rich flavor of grilled salmon with the tender crunch of asparagus, perfect for a quick and easy dinner. With just a few simple ingredients and steps, you can create a dish that’s sure to please.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Brush asparagus spears with olive oil and season with salt and pepper.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Grill asparagus for 3-4 minutes per side, or until tender.
6. Serve salmon with grilled asparagus and a squeeze of lemon juice.
Cooking Time: 12-15 minutes
Turkey and spinach stuffed peppers
This recipe combines the flavors of savory turkey, nutritious spinach, and sweet bell peppers to create a delicious and healthy meal. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 lb ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1/2 cup cooked rice
– 1 tsp paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers, removing seeds and membranes. Place in a baking dish.
3. In a large skillet, cook the turkey over medium-high heat until browned, breaking up with spoon as it cooks.
4. Add onion, garlic, spinach, rice, paprika, salt, and pepper to the skillet. Cook until the spinach wilts.
5. Stuff each pepper with the turkey mixture, filling to the top.
6. Drizzle olive oil over the peppers and cover with aluminum foil.
7. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes or until peppers are tender.
Cooking Time: 45-50 minutes
Low fat banana oatmeal muffins
Start your day off right with these moist and flavorful muffins, packed with the natural sweetness of bananas and the wholesome goodness of oats. With only 2g of fat per serving, you can enjoy them guilt-free!
Ingredients:
– 3 ripe bananas, mashed
– 1/2 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 large egg
– 1/2 cup nonfat milk
– 1 tablespoon canola oil
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine mashed bananas, oats, flour, sugar, baking powder, and salt.
3. In a separate bowl, whisk together egg, nonfat milk, and canola oil.
4. Add wet ingredients to dry ingredients; stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 18-20 minutes
Cauliflower crust veggie pizza
Get ready to revolutionize your pizza game with this game-changing cauliflower crust recipe! This veggie-packed pizza is not only gluten-free, but also low-carb and packed with nutrients.
Ingredients:
– 1 head of cauliflower
– 1 cup grated mozzarella cheese (dairy or vegan)
– 1/4 cup grated Parmesan cheese (dairy or vegan)
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– Your favorite pizza toppings (e.g. bell peppers, onions, mushrooms, olives)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Microwave the cauliflower “rice” for 4 minutes, stirring every minute, until soft and pliable.
5. Mix in olive oil, garlic powder, salt, and black pepper.
6. Transfer the mixture to a parchment-lined baking sheet and shape into a circle or rectangle.
7. Top with mozzarella and Parmesan cheese, then add your favorite toppings.
8. Bake for 15-20 minutes, or until the crust is golden brown.
Cooking Time: 15-20 minutes
Lentil and vegetable soup
This comforting soup is a perfect blend of nutritious lentils and flavorful vegetables, making it a great option for a quick and satisfying meal. With its mild flavor and chunky texture, this recipe is sure to become a family favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the oil over medium heat. Add the onion, garlic, carrots, celery, and bell pepper. Cook until the vegetables are tender, about 8 minutes.
2. Add the lentils, water, diced tomatoes, thyme, salt, and pepper to the pot. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the lentils are tender.
3. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Air-fried sweet potato fries
Elevate your snack game with this simple recipe for air-fried sweet potato fries. With minimal effort and no deep-frying required, you’ll be enjoying crispy, flavorful fries in no time!
Ingredients:
– 2-3 large sweet potatoes
– 1/2 tablespoon olive oil
– Salt, to taste
– Optional: Additional seasonings (e.g., paprika, garlic powder, chili powder)
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. Peel the sweet potatoes and cut them into long, thin strips (about 1/2 inch thick).
3. Place the sweet potato fries in a single layer in the air fryer basket.
4. Drizzle with olive oil and sprinkle with salt.
5. Cook for 10-12 minutes, shaking halfway through.
6. Check for crispiness; if not done, continue cooking in 2-minute increments until desired texture is achieved.
Cooking Time: 10-12 minutes
Skinny chicken fajitas
Say goodbye to heavy sauces and hello to a flavorful, guilt-free twist on traditional fajitas! This recipe is perfect for a quick weeknight dinner or a healthy meal prep option.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into thin strips
– 1/2 cup sliced bell peppers (any color)
– 1/2 cup sliced onions
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 8-10 whole wheat tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add chicken, bell peppers, onions, garlic, cumin, paprika, salt, and pepper. Cook for 5-7 minutes or until vegetables are tender and chicken is cooked through.
3. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble fajitas by placing cooked ingredients onto tortillas. Add your favorite toppings and serve.
Cooking Time: 15-20 minutes
Avocado and chickpea salad
This refreshing salad combines the creaminess of avocado with the nutty flavor of chickpeas, making it a perfect side dish or light lunch. With its simplicity and healthy ingredients, you’ll be hooked!
Ingredients:
– 2 ripe avocados, diced
– 1 can chickpeas (14 oz), drained and rinsed
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine diced avocado, chickpeas, red onion, and cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes
Baked cod with roasted vegetables
This recipe combines the flaky flavor of cod with the natural sweetness of roasted vegetables, all in one convenient dish. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the baking sheet, leaving space between each piece.
4. In a bowl, toss sweet potato, bell pepper, and zucchini with olive oil, garlic, salt, and pepper.
5. Spread vegetables around the cod fillets.
6. Bake for 12-15 minutes or until fish is cooked through and vegetables are tender.
7. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Low fat tofu stir-fry
This quick and easy stir-fry recipe is a healthy twist on the classic Chinese dish, using low-fat ingredients to create a flavorful and nutritious meal. Perfect for a weeknight dinner or lunch.
Ingredients:
– 1/2 block of firm tofu, drained and cut into small cubes
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, etc.)
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce (low-sodium)
– 1 tablespoon honey
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add the mixed vegetables to the pan and cook until tender-crisp, about 5 minutes.
4. In a small bowl, whisk together soy sauce and honey. Pour into the pan and stir to combine.
5. Add the cooked tofu back into the pan and stir-fry everything together for an additional minute.
6. Season with salt and pepper to taste.
7. Garnish with chopped green onions if desired.
Cooking Time: 15-20 minutes
Egg white omelet with spinach and mushrooms
A delicious and healthy breakfast option that combines the protein-rich egg whites with the nutrients of spinach and mushrooms.
Ingredients:
– 2 large egg whites
– 1/4 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini work well)
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. In a small bowl, whisk together the egg whites until frothy.
2. Heat the olive oil in a medium non-stick skillet over medium heat.
3. Add the chopped mushrooms and cook until they release their moisture and start to brown (about 3-4 minutes).
4. Pour the whisked egg whites over the mushrooms and cook until the edges start to set (about 1-2 minutes).
5. Sprinkle the chopped spinach leaves over the eggs and use a spatula to gently fold the omelet in half.
6. Cook for an additional 30 seconds to 1 minute, until the eggs are almost set.
7. Slide the omelet out of the skillet onto a plate and serve hot.
Cooking Time: Approximately 8-10 minutes
Whole wheat pasta with marinara and turkey meatballs
This hearty dish combines the best of both worlds: tender turkey meatballs smothered in rich marinara sauce, served atop a bed of whole wheat pasta. Perfect for a weeknight dinner or a casual gathering.
Ingredients:
– 8 oz whole wheat pasta
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1/4 cup marinara sauce
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Cook pasta according to package instructions; drain and set aside.
2. In a large bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with hands until just combined.
3. Form meatballs (about 1 1/2 inches each) and place on a baking sheet lined with parchment paper. Bake for 18-20 minutes or until cooked through.
4. In a large skillet, heat marinara sauce over medium-low heat. Add turkey meatballs and simmer for 5-7 minutes or until heated through.
5. Combine cooked pasta, marinara sauce mixture, and chopped parsley (if using). Serve hot and enjoy!
Cooking Time: 30-40 minutes
Low fat cottage cheese and fruit bowl
This simple recipe combines low-fat cottage cheese with a variety of colorful fruits to create a healthy and satisfying snack or light meal. Perfect for a quick breakfast, post-workout fuel, or as a pick-me-up any time of the day.
Ingredients:
– 1 cup low-fat cottage cheese (2% milkfat)
– 1/2 cup mixed berries (strawberries, blueberries, raspberries)
– 1/2 cup sliced peaches
– 1 tablespoon honey
– 1 tablespoon chopped fresh mint leaves
– Salt to taste
Instructions:
1. Drain the excess liquid from the cottage cheese and transfer it to a bowl.
2. Arrange the mixed berries and sliced peaches on top of the cottage cheese.
3. Drizzle with honey and sprinkle with chopped fresh mint leaves.
4. Season with salt to taste.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Grilled shrimp and mango salsa
Elevate your outdoor gatherings with this refreshing and flavorful dish that combines succulent grilled shrimp with a sweet and tangy mango salsa. Perfect for warm weather get-togethers or a quick weeknight dinner.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/2 cup red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Brush shrimp with a little oil and season with salt and pepper. Grill for 2-3 minutes per side, or until pink and cooked through.
3. In a bowl, combine mango, red onion, jalapeño, lime juice, and honey. Stir gently to combine.
4. Serve grilled shrimp on top of the mango salsa. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 10-12 minutes (grilling time plus prep)
Vegetable and barley stew
This comforting stew is a perfect blend of flavors and textures, packed with tender vegetables and nutty barley. A delicious and nutritious meal for any time of the year.
Ingredients:
– 1 cup pearl barley
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 large red bell pepper, seeded and chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped carrots, celery, and red bell pepper; cook until tender, about 5 minutes.
3. Add the barley, diced tomatoes, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the barley is tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Low fat chocolate chia pudding
Get your chocolate fix without the guilt! This low-fat chia pudding recipe combines the nutritional benefits of chia seeds with the rich flavor of dark chocolate, making it a perfect treat for those looking to indulge in a healthier dessert.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons unsweetened cocoa powder
– 2 tablespoons honey or maple syrup
– 1/4 teaspoon vanilla extract
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 5 minutes to allow the chia seeds to absorb.
2. Add cocoa powder, honey or maple syrup, and vanilla extract to the chia mixture. Stir until well combined.
3. Refrigerate for at least 2 hours or overnight to allow the pudding to set.
4. Serve chilled and enjoy!
Cooking Time: 2 hours (or overnight)
Summary
Indulge in healthy eating with these 20 delicious low-fat recipes! From breakfast treats like Low Fat Banana Oatmeal Muffins and Greek Yogurt Pancakes to savory dishes such as Baked Chicken with Lemon and Herbs, Grilled Salmon with Asparagus, and Turkey and Spinach Stuffed Peppers. These mouth-watering recipes are not only low in fat but also packed with nutrients and flavor. Try Cauliflower Crust Veggie Pizza for a game-changing twist on traditional pizza or opt for Lentil and Vegetable Soup for a comforting bowl of goodness. Whether you’re looking for a quick breakfast, a satisfying lunch, or a nutritious dinner, these recipes have got you covered!
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