Eating low fat doesn’t mean giving up on flavor or variety at dinner.
Whether you’re watching your calorie intake, managing health conditions, or simply aiming for a lighter meal, low-fat dinners can be delicious, satisfying, and full of wholesome ingredients.
From vibrant salads and steamed seafood to roasted vegetables and lean proteins, there are countless ways to create meals that are both nutritious and enjoyable.
This collection of 23+ low fat dinner recipes offers inspiration for every palate and lifestyle, helping you prepare tasty dinners that support your health goals without feeling restrictive.
23+ Delicious Low Fat Dinner Recipes You’ll Love
Low-fat dinners can be both flavorful and fulfilling when you focus on fresh ingredients, herbs, and simple cooking techniques like grilling, steaming, and roasting.
These recipes demonstrate that eating light doesn’t mean eating bland — you can enjoy a diverse range of dishes that nourish your body and satisfy your appetite.
Incorporate these ideas into your weekly meal plan to keep dinners healthy, tasty, and exciting.
Grilled Lemon Herb Chicken
This grilled lemon herb chicken is a light, low-fat dinner option that’s bursting with fresh flavors.
Marinated in lemon juice, garlic, and herbs, the chicken stays juicy and tender without added fat, making it a healthy yet satisfying meal.
Ingredients:
- Chicken breasts
- Lemon juice and zest
- Garlic, minced
- Fresh herbs (rosemary, thyme, parsley)
- Salt and pepper
Instructions:
Marinate chicken breasts in lemon juice, garlic, herbs, salt, and pepper for at least 30 minutes. Preheat the grill and cook chicken until fully cooked and nicely charred, about 6-7 minutes per side. Let rest briefly before slicing and serving.
This recipe offers a flavorful way to enjoy lean protein with minimal fat.
The lemon and herbs add brightness and depth, proving that healthy meals can be delicious and simple.
Vegetable Stir-Fry with Tofu
A colorful vegetable stir-fry with tofu makes a perfect low-fat dinner that’s both nutritious and easy to prepare.
Loaded with crunchy veggies and protein-rich tofu, it’s cooked quickly with minimal oil to keep the fat content low.
Ingredients:
- Firm tofu, cubed
- Broccoli florets
- Bell peppers, sliced
- Carrots, julienned
- Snap peas
- Low-sodium soy sauce
- Garlic, minced
- Ginger, minced
- Olive oil or cooking spray
Instructions:
Heat a non-stick skillet with a small amount of oil or cooking spray. Add tofu cubes and cook until golden on all sides. Remove and set aside. In the same skillet, add garlic and ginger, then toss in all vegetables and stir-fry until tender-crisp. Return tofu to the pan, add soy sauce, and stir to combine. Serve hot.
This dish is a fantastic low-fat option that doesn’t sacrifice flavor or texture.
The tofu provides plant-based protein while the vibrant vegetables offer vitamins and crunch.
Baked Cod with Tomatoes and Olives
Baked cod with tomatoes and olives is a light and flavorful low-fat dinner that’s simple to prepare and packed with Mediterranean flair.
The cod remains tender and moist, enhanced by juicy tomatoes and briny olives.
Ingredients:
- Cod fillets
- Cherry tomatoes, halved
- Kalamata olives, pitted and sliced
- Garlic, minced
- Fresh parsley, chopped
- Lemon juice
- Salt and pepper
Instructions:
Preheat oven to 400°F (200°C). Place cod fillets in a baking dish. Scatter cherry tomatoes, olives, and garlic around the fish. Drizzle with lemon juice and season with salt and pepper. Bake for 15-20 minutes or until fish is opaque and flakes easily. Garnish with fresh parsley before serving.
This meal is a perfect example of a low-fat dinner that’s rich in flavor and texture.
The combination of fresh ingredients keeps it light yet satisfying, ideal for a healthy weeknight dinner.
Turkey and Vegetable Lettuce Wraps
Turkey and vegetable lettuce wraps are a fresh, low-fat dinner option that’s both light and satisfying.
Ground turkey is cooked with colorful vegetables and seasoned with Asian-inspired flavors, all wrapped in crisp lettuce leaves for a healthy, no-fuss meal.
Ingredients:
- Ground turkey
- Carrots, shredded
- Bell peppers, diced
- Green onions, sliced
- Garlic, minced
- Low-sodium soy sauce
- Lettuce leaves (butter or romaine)
- Ginger, minced
Instructions:
Sauté garlic and ginger in a non-stick skillet with minimal oil. Add ground turkey and cook until browned. Stir in carrots, bell peppers, green onions, and soy sauce, cooking until vegetables are tender-crisp. Spoon the mixture into lettuce leaves and serve immediately.
These wraps provide a flavorful, low-fat dinner packed with lean protein and veggies.
They’re perfect for a light yet filling meal that’s easy to prepare and enjoy.
Roasted Vegetable Quinoa Salad
Roasted vegetable quinoa salad is a nutritious low-fat dinner packed with fiber, protein, and vibrant flavors.
Roasted seasonal vegetables are tossed with fluffy quinoa and a light lemon dressing, making it a wholesome and refreshing meal.
Ingredients:
- Quinoa
- Zucchini, diced
- Cherry tomatoes
- Red onion, sliced
- Bell peppers, diced
- Olive oil (just a small amount)
- Lemon juice
- Fresh parsley, chopped
- Salt and pepper
Instructions:
Cook quinoa according to package instructions. Toss vegetables with a small amount of olive oil, salt, and pepper, and roast until tender. Combine roasted veggies with quinoa and fresh parsley. Drizzle with lemon juice and toss to combine before serving.
This salad is a fantastic low-fat dinner option that’s both hearty and light.
It’s perfect for meal prep or a quick dinner packed with nutrients and bright flavors.
Poached Salmon with Dill Yogurt Sauce
Poached salmon with dill yogurt sauce is a delicate and healthy low-fat dinner that highlights the natural flavors of salmon.
The creamy dill sauce uses low-fat yogurt to keep the dish light while adding a refreshing tang.
Ingredients:
- Salmon fillets
- Water or low-sodium broth (for poaching)
- Low-fat Greek yogurt
- Fresh dill, chopped
- Lemon juice
- Garlic powder
- Salt and pepper
Instructions:
Simmer water or broth in a shallow pan. Gently poach salmon fillets until cooked through. In a small bowl, mix Greek yogurt with chopped dill, lemon juice, garlic powder, salt, and pepper. Serve the salmon topped with the dill yogurt sauce.
This dish is elegant, low in fat, and full of flavor.
It’s ideal for those who want a nutritious, satisfying meal without excess calories or heavy sauces.
Mediterranean Chickpea Salad
This Mediterranean chickpea salad is a light and low-fat dinner option packed with fresh vegetables, protein-rich chickpeas, and vibrant herbs.
Tossed in a tangy lemon vinaigrette, it’s perfect for a quick, healthy meal that feels satisfying without heaviness.
Ingredients:
- Canned chickpeas, rinsed and drained
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, thinly sliced
- Fresh parsley, chopped
- Lemon juice
- Olive oil (just a drizzle)
- Salt and pepper
Instructions:
In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, and parsley. Whisk together lemon juice, a small amount of olive oil, salt, and pepper. Pour the dressing over the salad and toss gently to combine. Serve chilled or at room temperature.
This salad is a refreshing and nutritious low-fat dinner choice that’s easy to prepare and full of Mediterranean flavors.
It’s great for warm evenings or when you want something light but flavorful.
Steamed Cod with Ginger and Scallions
Steamed cod with ginger and scallions is a simple, low-fat dinner option that lets the delicate flavor of the fish shine.
The fresh ginger and scallions add aromatic notes, while steaming keeps the dish light and healthy.
Ingredients:
- Cod fillets
- Fresh ginger, julienned
- Scallions, sliced
- Soy sauce or tamari
- Lemon juice
- Salt and pepper
Instructions:
Place cod fillets on a heatproof plate suitable for steaming. Top with ginger and scallions. Steam the fish until cooked through and flaky, about 8-10 minutes. Drizzle with soy sauce and lemon juice before serving.
This dish is a perfect example of how simple cooking methods and fresh ingredients can create a flavorful, low-fat dinner that feels both elegant and comforting.
Roasted Chicken and Vegetable Tray Bake
Roasted chicken and vegetable tray bake is a wholesome, low-fat dinner that combines lean protein with a colorful array of roasted vegetables.
Cooking everything on one tray keeps preparation simple and clean-up easy.
Ingredients:
- Skinless chicken breasts or thighs
- Carrots, chopped
- Zucchini, sliced
- Bell peppers, chopped
- Cherry tomatoes
- Garlic, minced
- Olive oil (just a small amount)
- Fresh rosemary or thyme
- Salt and pepper
Instructions:
Preheat oven to 400°F (200°C). Toss vegetables with a drizzle of olive oil, garlic, salt, pepper, and herbs. Arrange chicken and vegetables on a baking tray. Roast until chicken is cooked through and vegetables are tender, about 25-30 minutes.
This tray bake is a convenient low-fat dinner full of natural flavors and nutrients.
It’s perfect for busy nights when you want a wholesome, satisfying meal without extra fat or fuss.
Turkey and Spinach Stuffed Peppers
Turkey and spinach stuffed peppers offer a nutritious, low-fat dinner packed with lean protein and vibrant greens.
The peppers are filled with a flavorful mixture of ground turkey, fresh spinach, and herbs, making a hearty yet light meal.
Ingredients:
- Bell peppers, tops cut off and seeded
- Ground turkey
- Fresh spinach, chopped
- Onion, diced
- Garlic, minced
- Tomato sauce
- Italian seasoning
- Salt and pepper
Instructions:
Preheat oven to 375°F (190°C). Sauté onion and garlic until soft, add ground turkey and cook until browned. Stir in chopped spinach, tomato sauce, Italian seasoning, salt, and pepper. Stuff the mixture into prepared bell peppers and bake for 25-30 minutes until peppers are tender.
This dish is a great example of a low-fat, wholesome dinner that’s full of flavor and easy to prepare.
The combination of turkey and spinach keeps it light while still satisfying your appetite.
Asian-Inspired Steamed Vegetables with Tofu
Asian-inspired steamed vegetables with tofu is a light, low-fat dinner option that combines crisp-tender veggies with protein-packed tofu.
The dish is flavored with ginger, garlic, and a splash of soy sauce for a tasty yet healthy meal.
Ingredients:
- Firm tofu, cubed
- Broccoli florets
- Carrots, sliced
- Snow peas
- Fresh ginger, minced
- Garlic, minced
- Soy sauce or tamari
- Sesame oil (optional, use sparingly)
Instructions:
Steam tofu and vegetables until tender. In a small pan, sauté ginger and garlic with a tiny amount of sesame oil. Toss steamed tofu and vegetables in the ginger-garlic mixture and drizzle with soy sauce before serving.
This meal offers a satisfying low-fat option that’s bursting with fresh, vibrant flavors.
It’s perfect for anyone looking to eat light while still enjoying a well-balanced and tasty dinner.
Baked Tilapia with Citrus Salsa
Baked tilapia with citrus salsa is a refreshing and low-fat dinner that features mild white fish topped with a zesty, colorful salsa made from oranges, tomatoes, and fresh herbs.
The fish stays moist and tender thanks to gentle baking.
Ingredients:
- Tilapia fillets
- Oranges, peeled and diced
- Cherry tomatoes, halved
- Red onion, finely chopped
- Cilantro, chopped
- Lime juice
- Salt and pepper
Instructions:
Preheat oven to 375°F (190°C). Place tilapia fillets on a baking sheet and season with salt and pepper. Bake until fish is opaque and flakes easily, about 12-15 minutes. Meanwhile, combine orange, tomatoes, red onion, cilantro, and lime juice to make the salsa. Serve fish topped with the citrus salsa.
This dish is light, flavorful, and perfect for a healthy low-fat dinner that feels fresh and satisfying.
The citrus salsa adds brightness and texture without any added fat.
Chicken and Vegetable Soup
This chicken and vegetable soup is a comforting, low-fat dinner option packed with lean protein and nutrient-rich vegetables.
It’s light, flavorful, and perfect for warming up on cooler evenings.
Ingredients:
- Skinless chicken breast, diced
- Carrots, sliced
- Celery, chopped
- Onion, chopped
- Garlic, minced
- Low-sodium chicken broth
- Bay leaf
- Fresh thyme
- Salt and pepper
Instructions:
In a large pot, sauté onion and garlic until fragrant. Add chicken pieces and cook until lightly browned. Pour in chicken broth and add carrots, celery, bay leaf, and thyme. Simmer until vegetables are tender and chicken is cooked through. Season with salt and pepper to taste.
This soup is a perfect low-fat dinner that’s both nourishing and easy to prepare.
The combination of lean chicken and fresh vegetables makes it hearty without heaviness.
Grilled Vegetable Kabobs
Grilled vegetable kabobs are a colorful, low-fat dinner full of fresh flavors and charred goodness.
Seasonal vegetables are marinated in herbs and grilled to perfection, making for a light and tasty meal.
Ingredients:
- Bell peppers, cut into chunks
- Zucchini, sliced
- Cherry tomatoes
- Red onion, cut into chunks
- Mushrooms
- Olive oil (just a little)
- Lemon juice
- Fresh herbs (oregano, thyme)
- Salt and pepper
Instructions:
Toss vegetables with a small amount of olive oil, lemon juice, herbs, salt, and pepper. Thread onto skewers and grill over medium heat until vegetables are tender and slightly charred, about 10-15 minutes. Serve hot.
These kabobs are a delicious, low-fat way to enjoy vegetables with minimal preparation.
They’re perfect as a main dish or alongside lean protein.
Spaghetti Squash Primavera
Spaghetti squash primavera is a light, low-fat dinner featuring roasted spaghetti squash tossed with sautéed fresh vegetables and herbs.
It’s a healthy and satisfying alternative to traditional pasta dishes.
Ingredients:
- Spaghetti squash
- Cherry tomatoes, halved
- Zucchini, diced
- Bell peppers, diced
- Garlic, minced
- Olive oil (small amount)
- Fresh basil, chopped
- Salt and pepper
Instructions:
Roast spaghetti squash until tender and scrape out strands. Sauté garlic and vegetables in a little olive oil until tender-crisp. Toss vegetables with spaghetti squash strands and fresh basil. Season with salt and pepper and serve warm.
This dish offers vibrant flavors and textures while keeping fat content low.
It’s perfect for a wholesome dinner that’s light yet satisfying.
Herb-Roasted Chicken Breast
Herb-roasted chicken breast is a simple and low-fat dinner that highlights the natural flavors of lean chicken.
Seasoned with fresh herbs and roasted to juicy perfection, it’s a healthy and satisfying meal.
Ingredients:
- Skinless, boneless chicken breasts
- Fresh rosemary, thyme, and parsley
- Garlic, minced
- Lemon juice
- Salt and pepper
Instructions:
Preheat oven to 400°F (200°C). Rub chicken breasts with garlic, herbs, lemon juice, salt, and pepper. Place in a baking dish and roast until cooked through and juices run clear, about 20-25 minutes. Let rest before slicing.
This recipe is a perfect low-fat dinner that’s both flavorful and easy to prepare.
The fresh herbs add brightness while keeping the dish light and healthy.
Steamed Broccoli and Quinoa Bowl
Steamed broccoli and quinoa bowl is a nutritious low-fat dinner packed with fiber, protein, and antioxidants.
Tossed with a light lemon vinaigrette, it’s a wholesome meal that’s quick to prepare.
Ingredients:
- Broccoli florets
- Quinoa
- Lemon juice
- Olive oil (just a drizzle)
- Salt and pepper
Instructions:
Cook quinoa according to package instructions. Steam broccoli until bright green and tender-crisp. Combine quinoa and broccoli in a bowl, drizzle with lemon juice and a small amount of olive oil, and season with salt and pepper. Toss to combine.
This bowl is a perfect example of a light, balanced, and low-fat dinner that nourishes the body without excess calories or fat.
Spicy Black Bean Soup
Spicy black bean soup is a hearty, low-fat dinner option that’s rich in protein and fiber.
Made with simple ingredients and bold spices, it’s a flavorful meal that’s both satisfying and healthy.
Ingredients:
- Black beans, cooked or canned
- Onion, chopped
- Garlic, minced
- Jalapeño, chopped (optional)
- Cumin
- Chili powder
- Vegetable broth
- Lime juice
- Cilantro, chopped
Instructions:
Sauté onion, garlic, and jalapeño in a pot until softened. Add black beans, vegetable broth, cumin, and chili powder. Simmer for 20-30 minutes. Blend partially for texture, if desired. Stir in lime juice and garnish with cilantro before serving.
This soup offers a spicy, comforting low-fat dinner that’s perfect for chilly evenings or when you want a nutritious meal with a kick.
Lemon Garlic Shrimp
Lemon garlic shrimp is a quick and low-fat dinner option that’s light yet packed with flavor.
The shrimp are sautéed with fresh garlic and lemon juice, making for a healthy, protein-rich meal that’s ready in minutes.
Ingredients:
- Shrimp, peeled and deveined
- Garlic, minced
- Lemon juice and zest
- Olive oil (just a small amount)
- Fresh parsley, chopped
- Salt and pepper
Instructions:
Heat a small amount of olive oil in a skillet over medium heat. Add garlic and sauté until fragrant. Add shrimp and cook until pink and opaque. Stir in lemon juice, zest, salt, and pepper. Garnish with fresh parsley and serve immediately.
This dish is a perfect low-fat dinner for busy nights.
It’s fresh, flavorful, and light while providing plenty of lean protein.
Veggie-Stuffed Portobello Mushrooms
Veggie-stuffed Portobello mushrooms are a satisfying low-fat dinner option packed with nutrients.
Filled with a mix of fresh vegetables and herbs, these mushrooms offer a hearty yet light meal.
Ingredients:
- Large Portobello mushrooms, stems removed
- Spinach, chopped
- Cherry tomatoes, diced
- Onion, chopped
- Garlic, minced
- Fresh basil, chopped
- Olive oil (just a drizzle)
- Salt and pepper
Instructions:
Preheat oven to 375°F (190°C). Sauté onion and garlic in a small amount of olive oil until soft. Add spinach and tomatoes, cooking until wilted. Season with salt, pepper, and basil. Stuff mushrooms with the veggie mixture and bake for 15-20 minutes until mushrooms are tender.
This recipe combines the umami flavor of mushrooms with fresh veggies for a delicious low-fat dinner that’s both nutritious and satisfying.
Cabbage and Carrot Slaw with Grilled Chicken
Cabbage and carrot slaw with grilled chicken is a crisp, refreshing low-fat dinner.
The crunchy slaw is tossed with a light vinaigrette and served alongside juicy grilled chicken for a balanced and healthy meal.
Ingredients:
- Shredded cabbage
- Shredded carrots
- Olive oil (small amount)
- Apple cider vinegar
- Dijon mustard
- Honey (optional)
- Grilled chicken breasts
- Salt and pepper
Instructions:
Whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper to make the dressing. Toss cabbage and carrots with the dressing. Serve alongside grilled chicken breasts.
This dish offers a light, fresh dinner that’s perfect for warm weather or when you want a low-fat meal that’s full of crunch and flavor.
Baked Tilapia with Steamed Asparagus
Baked tilapia with steamed asparagus is a simple, low-fat dinner that combines mild white fish with fresh, crisp vegetables.
The fish is baked with minimal seasoning to keep it light, while the asparagus adds a nutritious side packed with vitamins.
Ingredients:
- Tilapia fillets
- Lemon slices
- Garlic powder
- Fresh asparagus, trimmed
- Olive oil (just a drizzle)
- Salt and pepper
Instructions:
Preheat oven to 375°F (190°C). Place tilapia on a baking sheet, season with garlic powder, salt, and pepper, and top with lemon slices. Bake for 12-15 minutes or until fish flakes easily. Meanwhile, steam asparagus until tender-crisp and drizzle with a small amount of olive oil. Serve together.
This meal is a perfect example of a low-fat, balanced dinner that’s easy to prepare and packed with clean, fresh flavors.
Quinoa and Black Bean Salad
Quinoa and black bean salad is a wholesome, low-fat dinner option rich in protein and fiber.
The salad is tossed with fresh vegetables and a light citrus dressing, making it both nutritious and refreshing.
Ingredients:
- Cooked quinoa
- Black beans, rinsed and drained
- Cherry tomatoes, halved
- Red bell pepper, diced
- Fresh cilantro, chopped
- Lime juice
- Olive oil (small amount)
- Salt and pepper
Instructions:
Combine cooked quinoa, black beans, tomatoes, bell pepper, and cilantro in a bowl. Whisk lime juice, olive oil, salt, and pepper to make a dressing. Toss salad with dressing and serve chilled or at room temperature.
This vibrant salad offers a delicious low-fat meal that’s easy to make and great for meal prepping or quick dinners.
Conclusion
Choosing low-fat dinners is a great step toward a balanced, healthy lifestyle, and it doesn’t have to be complicated. The recipes featured here highlight easy, delicious ways to prepare meals that are light on fat but big on flavor and nutrition. Whether you’re cooking for yourself, your family, or guests, these dishes will help you enjoy wholesome dinners that feel good and taste great.
