10 Simple Low Calorie Meals You Can Make in Under 20 Minutes

Do you ever find yourself staring into the fridge after a long day? You’re craving something delicious and healthy but simple low calorie meals. However, you lack the time or energy for a complicated cooking session. It’s a common scenario in today’s fast-paced world. That’s where these quick low calorie meals come to the rescue! A curated list of 10 incredibly simple, satisfying, and slimming dishes that can be whipped up in under 20 minutes has been assembled. Indeed, a healthy 20-minute recipe is not a myth, but a delightful reality. The sheer volume of online content dedicated to “quick meals” indicates a significant and persistent consumer demand, reflecting modern lifestyle pressures where individuals seek efficiency in achieving health goals like weight management or general well-being. Get ready to transform weeknight dinners from stressful to satisfying, fueling the body with wholesome ingredients without sacrificing flavor or precious time.  

Quick Glance: Your Speedy, Slimming Meal Lineup

Busy individuals often skim articles for key information first. This table provides an immediate overview of the meal options, allowing for a quick identification of recipes that appeal to personal preferences and time availability, acting as a “menu” for the delicious options ahead.

Meal Name	Main Feature / Type	Prep & Cook Time	Approx. Calories (per serving)
1. One-Skillet Garlicky Salmon & Broccoli	Salmon, One-Pan	20 minutes	330 kcal
2. Skillet Bruschetta Chicken	Chicken, Italian	20 minutes	365 kcal
3. Speedy Salt & Pepper Chicken	Chicken, “Fakeaway”	20 minutes	350 kcal
4. Zesty Shrimp Scampi with Zucchini Noodles	Shrimp, Low-Carb	15 minutes	349 kcal
5. Savory Kimchi-Tofu Soup with Egg	Tofu, Soup	20 minutes	472 kcal
6. No-Cook White Bean & Veggie Salad	Beans, Salad	15 minutes	360 kcal
7. Quick Sautéed Pork Chops & Garlic Spinach	Pork, Skillet	20 minutes	310 kcal
8. Effortless Cheesy Tortellini Soup	Pasta, Soup	20 minutes	432 kcal
9. 10-Minute Black Bean & Quinoa Power Bowl	Quinoa, Bowl	10 minutes	500 kcal
10. Lemony Light Lemon-Parsley Tilapia	Fish, Simple	20 minutes	124 kcal

Our Top 10 Speedy & Slimming Meals (Under 20 Minutes!):

Here are ten fantastic recipes that prove healthy eating can be both quick and delicious.

1. One-Skillet Garlicky Salmon & Broccoli

• Why You’ll Love It: This vibrant dish delivers flaky, perfectly cooked salmon and crisp-tender veggies all from one pan, meaning minimal cleanup for a maximum flavor weeknight win! It’s a fantastic example of a healthy 20-minute recipe packed with protein and omega-3s. The “one-skillet” method is a significant element in quick cooking, addressing not just cooking time but also the often-dreaded cleanup time, enhancing overall convenience.  
• Key Info: Approx. Calories: 330 kcal | Prep & Cook Time: 20 minutes
• Ingredients:
  • 2 tbsp extra-virgin olive oil
  • 1¼ lbs skinless center-cut salmon fillet, cut into 1-inch pieces
  • 8 cloves garlic, thinly sliced, divided
  • ¾ tsp salt, divided
  • ½ tsp crushed red pepper
  • 5 cups broccoli florets
  • 2 red bell peppers, seeded and chopped
  • 1 tbsp water
  • 1 tsp grated orange zest
  • 1½ tbsp orange juice
  • 1 tbsp reduced-sodium tamari
  • 1 tbsp thinly sliced scallions
• Simple Steps:
  1. Heat 2 tbsp oil in a large nonstick skillet with a lid over medium-high. Add salmon and half the garlic in an even layer. Sprinkle with ½ tsp salt and crushed red pepper. Cook, stirring occasionally, until salmon is opaque (4-5 min). Transfer salmon to a plate. The use of pre-cut salmon pieces and quick-cooking vegetables like broccoli and bell peppers is instrumental in achieving the 20-minute timeframe while maintaining nutritional value.
  2. To the skillet, add broccoli, bell peppers, 1 tbsp water, remaining garlic, and ¼ tsp salt. Cover and cook, stirring occasionally, until veggies are tender-crisp (4-5 min).
  3. Stir in orange juice and tamari. Gently fold in cooked salmon.
  4. Divide among 4 bowls; spoon any pan liquid over. Sprinkle with orange zest and scallions.

2. Skillet Bruschetta Chicken (Simple low calorie meals)

• Why You’ll Love It: Imagine the fresh, vibrant flavors of Italian bruschetta, but served over tender, juicy chicken cutlets instead of toast! This protein-packed meal is a quick low calorie meal that feels gourmet. This recipe cleverly adapts a popular appetizer into a main course, showcasing how familiar flavors can be repurposed for quick and healthy meals, potentially making healthy eating more appealing.  
• Key Info: Approx. Calories: 365 kcal | Prep & Cook Time: 20 minutes
• Ingredients:
  • 1 cup cherry tomatoes, quartered
  • 4 tbsp extra-virgin olive oil, divided
  • 1 tbsp finely chopped shallot
  • 1 tbsp chopped fresh basil, plus leaves for garnish (optional)
  • 2 tsp red-wine vinegar
  • 1 medium clove garlic, finely chopped
  • ¾ tsp ground pepper, divided
  • ¼ tsp salt, divided
  • 4 (4-ounce) chicken cutlets
  • 4 (1-ounce) slices part-skim low-moisture mozzarella cheese
  • 4 tsp balsamic glaze
• Simple Steps:
  1. Combine tomatoes, 1 tbsp olive oil, shallot, chopped basil, vinegar, garlic, ¼ tsp pepper, and ⅛ tsp salt in a small bowl. Set aside.
  2. Pat chicken dry; season with remaining ½ tsp pepper and ⅛ tsp salt.
  3. Heat remaining 3 tbsp olive oil in a large skillet over high. Add chicken; cook undisturbed until golden on one side (about 3 min). Flip chicken, top each with a mozzarella slice. Cover; cook until cheese is melted and chicken reaches an internal temperature of 165∘F (about 1 min 30 sec).
  4. Transfer chicken to plates. Top with tomato mixture and drizzle with balsamic glaze. Garnish with basil leaves if desired. The use of fresh ingredients like cherry tomatoes and basil, even in a 20-minute meal, underscores that speed does not necessitate a compromise on flavor quality or the appeal of “freshness.”

3. Speedy Salt & Pepper Chicken

• Why You’ll Love It: Craving takeout? This “fakeaway” Salt & Pepper Chicken is your answer! Ready in just 20 minutes, it packs a whopping 41g of protein and all the addictive flavor of your favorite Chinese dish, but healthier. The “fakeaway” trend is a significant sub-genre of quick, healthy cooking, driven by a desire to replicate indulgent takeout flavors in a more controlled, healthier, and budget-friendly home environment. Simple low calorie meals.
• Key Info: Approx. Calories: 350 kcal | Prep & Cook Time: 20 minutes (5 min prep, 15 min cook)
• Ingredients:
  • 320g mini chicken fillets, chopped into bite-sized cubes
  • 1 tsp Chinese five spice
  • 1 tsp black pepper
  • 1 tsp salt
  • 1 tbsp cornflour
  • 1 tbsp sesame oil
  • 1 green bell pepper, roughly chopped
  • 1 small sweet red bell pepper (or chili pepper for heat), roughly chopped
  • 1 red onion, roughly chopped
• Simple Steps:
  1. In a bowl, combine chicken cubes, Chinese five spice, black pepper, salt, and cornflour. Mix until chicken is evenly coated. The use of cornflour for coating the chicken is key to achieving a “crispy” texture similar to restaurant versions.
  2. Heat sesame oil in a wok over medium-high heat.
  3. Add seasoned chicken to the hot wok. Fry for about 7 minutes, or until cooked through.
  4. Add chopped bell peppers and red onion to the wok a few minutes before the chicken is done.
  5. Continue to fry until vegetables have a slight color but remain crunchy. Serve immediately.
• Expert Tip: Serve with a small portion of brown rice or quinoa to make it a more complete meal.

4. Zesty Shrimp Scampi with Zucchini Noodles

• Why You’ll Love It: Enjoy the classic, buttery-garlic goodness of shrimp scampi, but with a light and healthy twist! Swapping pasta for fresh zucchini noodles makes this a quick low calorie meal that’s ready in just 15 minutes. The use of zucchini noodles (“zoodles”) reflects a broader trend of substituting traditional carbohydrates with vegetable-based alternatives for lower calorie, lower carb, and gluten-free options.  
• Key Info: Approx. Calories: 349 kcal | Prep & Cook Time: 15 minutes
• Ingredients:
  • 2 tbsp unsalted butter
  • 3 tbsp extra-virgin olive oil, divided
  • 1 medium shallot, finely chopped
  • 2 medium garlic cloves, finely chopped
  • 2 tbsp white wine
  • 2 tbsp unsalted chicken stock
  • 1 lb large shrimp, peeled and deveined
  • ½ tsp black pepper
  • ⅞ tsp kosher salt, divided
  • 1 cup multicolored cherry tomatoes, halved
  • 6 cups spiralized zucchini (from 2 [10.7-oz.] pkgs.)
  • 4 tbsp pre-grated Parmesan cheese, divided
  • 2 tbsp chopped fresh flat-leaf parsley
• Simple Steps:
  1. Heat butter and 1 tbsp olive oil in a large skillet over medium-high. Add shallot; cook until soft (3 min). Add garlic; cook 1 min. Add wine and stock; cook until liquid reduces by half (2 min).
  2. Add shrimp, pepper, and ½ tsp salt. Cook until shrimp are just cooked through (3 min), turning once. Transfer shrimp to a plate.
  3. Add tomatoes and remaining 2 tbsp olive oil to skillet. Cook over medium-high until tomatoes just soften (1 min). Add zucchini and remaining ⅜ tsp salt; toss. Return shrimp to skillet; cook, stirring, until heated through (1 min). This recipe demonstrates that “lightening up” a dish doesn’t mean compromising on richness or flavor, as it still includes butter, olive oil, and Parmesan cheese, but in balanced amounts.
  4. Remove from heat, add 2 tbsp Parmesan; toss. Divide among 4 bowls. Sprinkle with parsley and remaining 2 tbsp Parmesan.

5. Savory Kimchi-Tofu Soup with Egg

• Why You’ll Love It: Dive into a bowl of this aromatic and flavorful soup! Cubed tofu soaks up a tangy kimchi-infused broth, with a perfectly fried egg adding extra protein. It’s a unique and satisfying healthy 20-minute recipe. The inclusion of fermented foods like kimchi points to a growing awareness and interest in gut health and complex, umami-rich flavors.  
• Key Info: Approx. Calories: 472 kcal | Prep & Cook Time: 20 minutes
• Ingredients:
  • 3 tbsp neutral oil (e.g., canola), divided
  • 1 tbsp garlic paste
  • 2 tsp ginger paste
  • 4 cups lower-sodium vegetable or no-chicken broth
  • 2 cups kimchi, drained
  • 2 cups classic coleslaw mix
  • 1 (14-ounce) package extra-firm tofu, drained and cubed
  • 5 medium scallions, cut into 1-inch pieces
  • 1 tbsp reduced-sodium soy sauce
  • 4 large eggs
  • 1 tbsp toasted sesame oil
  • 1 tbsp toasted sesame seeds
• Simple Steps:
  1. Heat 2 tbsp canola oil in a medium Dutch oven over medium. Stir in garlic and ginger paste; cook until fragrant (1 min).
  2. Stir in broth, kimchi, and coleslaw mix; bring to a boil over high. The use of pre-made kimchi and coleslaw mix significantly reduces prep time, making this flavorful soup achievable in 20 minutes.
  3. Reduce heat to medium-low; add tofu, scallions, and soy sauce. Cook, stirring occasionally, until tofu is heated through (5 min).
  4. Meanwhile, heat remaining 1 tbsp canola oil in a large nonstick skillet over medium-high. Crack eggs into pan; cook to desired doneness (1.5-2 min for runny yolk).
  5. Divide soup among 4 bowls. Top each with a fried egg. Drizzle with sesame oil and top with sesame seeds.

6. No-Cook White Bean & Veggie Salad

• Why You’ll Love It: Need dinner on the table, like, now? This refreshing and satisfying no-cook salad is your hero! Creamy white beans, fresh veggies, and a simple vinaigrette come together in minutes for an ultra-quick low calorie meal. No-cook meals represent the ultimate in time-saving and are particularly appealing for warm weather or when access to a full kitchen is limited. Simple low calorie meals.
• Key Info: Approx. Calories: 360 kcal | Prep & Cook Time: 15 minutes (or less, if veggies are pre-chopped!)
• Ingredients: (Adapted from )
  • 2 cups mixed salad greens (or 1 (5-ounce) package baby spinach)
  • 1.5 cups mixed veggies, chopped (e.g., cucumbers, cherry tomatoes, bell peppers)
  • 1 (15-ounce) can no-salt-added white beans, rinsed and drained
  • ½ avocado, diced (optional, adds calories but healthy fats)
  • Dressing (Simple Vinaigrette):
  • 3 tbsp balsamic vinegar (or 1 tbsp red-wine vinegar)
  • 2 tbsp extra-virgin olive oil
  • 1-2 tsp Dijon mustard (optional)
  • ¼ tsp salt
  • Freshly ground pepper to taste
  • (Optional: 1/3 cup chopped fresh basil, if going Caprese-style with mozzarella pearls)
• Simple Steps: (Adapted from )
  1. If making the dressing: Whisk together vinegar, olive oil, Dijon (if using), salt, and pepper in a large bowl.
  2. To the bowl, add the salad greens/spinach, rinsed white beans, chopped mixed veggies, and avocado (if using). (If doing Caprese, add mozzarella and basil here). The reliance on canned goods like beans for protein and substance in quick meals is a cornerstone of efficient, healthy eating.  
  3. Toss gently to combine everything well with the dressing.
  4. Serve immediately.
• Expert Tip: Keep canned beans and pre-washed greens on hand for even faster assembly. Add a sprinkle of feta or a few olives for a Mediterranean twist.  

7. Quick Sautéed Pork Chops & Garlic Spinach

• Why You’ll Love It: A classic pairing that’s both elegant and easy! Tender pork chops are quickly sautéed and served alongside flavorful garlic spinach for a complete, low-carb, and healthy 20-minute recipe. Simple protein-and-vegetable pairings remain a timeless and effective strategy for quick, healthy meals, especially when focusing on low-carb options.  
• Key Info: Approx. Calories: 310 kcal | Prep & Cook Time: 20 minutes
• Ingredients: (Nutritional info from )
  • 4 boneless pork chops (about 4-5 oz each), thin-cut preferably
  • 1 tbsp olive oil
  • Salt and black pepper to taste
  • 2 cloves garlic, minced
  • 1 tbsp butter (optional, for spinach)
  • 1 (10-ounce) bag fresh spinach
  • Pinch of nutmeg (optional, for spinach)
• Simple Steps for simple low calorie meals:
  1. Pat pork chops dry and season generously with salt and pepper.
  2. Heat olive oil in a large skillet over medium-high heat. Add pork chops and cook for 3-5 minutes per side, or until cooked through (an internal temperature of 145∘F). Using thin-cut pork chops is crucial for achieving a 20-minute cook time. Remove from skillet and let rest.
  3. In the same skillet (add butter if using and melt), add minced garlic and cook for 30 seconds until fragrant.
  4. Add spinach to the skillet in batches, tossing until it wilts. Season with salt, pepper, and a pinch of nutmeg (if using).
  5. Serve pork chops with the garlic spinach.

Read more how to cook Vegan Brownies or lemonade scones recipe

8. Effortless Cheesy Tortellini Soup

• Why You’ll Love It: Comfort in a bowl, ready in a flash! This nourishing soup uses store-bought cheese tortellini and gets a creamy, delicate broth from a Parmesan rind, making it a healthy 20-minute recipe that’s perfect for a cozy night. Leveraging “smart shortcut” ingredients like refrigerated tortellini and Parmesan rinds is a key strategy for creating quick meals that still taste complex and satisfying.  
• Key Info: Approx. Calories: 432 kcal | Prep & Cook Time: 20 minutes
• Ingredients:
  • 2 tbsp extra-virgin olive oil
  • 1 cup finely chopped yellow onion
  • 2 small leeks, trimmed, cleaned, and finely chopped
  • 2 tbsp minced garlic
  • ½ tsp dried basil
  • ¼ tsp kosher salt
  • ¼ tsp ground pepper
  • 6 cups lower-sodium vegetable broth
  • 1 Parmesan cheese rind (1 ounce)
  • 1 (20-ounce) package refrigerated cheese tortellini
  • 2 cups diagonally sliced asparagus
  • 1 ½ cups frozen green peas
  • ¼ cup grated Parmesan cheese
  • 1 lemon, cut into 6 wedges
• Simple Steps:
  1. Heat olive oil in a Dutch oven over medium. Add onion and leeks; cook, stirring occasionally, until translucent and tender (3-5 min). Add garlic; cook until fragrant (1 min). Stir in basil, salt, and pepper.
  2. Add broth and Parmesan rind. Cover; bring to a boil over medium-high. Reduce heat to medium-low simmer.
  3. Add tortellini; cover and cook until al dente (about 4 min).
  4. Add asparagus and peas; cook uncovered, stirring occasionally, until veggies are bright green and tender (2-3 min). Soups are an excellent vehicle for incorporating multiple vegetable servings quickly. Remove and discard Parmesan rind.
  5. Divide soup among 6 bowls. Top with grated Parmesan and serve with a lemon wedge.

9. 10-Minute Black Bean & Quinoa Power Bowl

• Why You’ll Love It: When time is really tight, this 10-minute power bowl comes to the rescue! Packed with plant-based protein from black beans and quinoa, and topped with fresh pico de gallo and avocado, it’s a vibrant, customizable, and incredibly quick low calorie meal. “Bowl” meals are a dominant trend in healthy eating, offering a complete, customizable, and visually appealing meal in one dish.  
• Key Info: Approx. Calories: 500 kcal | Prep & Cook Time: 10 minutes for simple low calorie meals.
• Ingredients:
  • ¾ cup canned black beans, rinsed
  • ⅔ cup cooked quinoa
  • ¼ cup hummus
  • 1 tbsp lime juice
  • ¼ medium avocado, diced
  • 3 tbsp pico de gallo
  • 2 tbsp chopped fresh cilantro
  • (Optional: water to thin hummus dressing)
• Simple Steps:
  1. Combine rinsed black beans and cooked quinoa in a bowl. The speed of this recipe is directly enabled by using pre-cooked quinoa and canned beans.
  2. In a small separate bowl, stir together hummus and lime juice. Thin with a little water if needed to reach desired dressing consistency.
  3. Drizzle hummus dressing over the beans and quinoa.
  4. Top with diced avocado, pico de gallo, and chopped fresh cilantro.
• Expert Tip: Use pre-cooked quinoa pouches and store-bought pico de gallo to make this even faster.  

10. Lemony Light Lemon-Parsley Tilapia

• Why You’ll Love It: This tilapia dish is incredibly light, both in calories (just 124 per fillet!) and preparation. A simple lemon-parsley seasoning makes the fish shine. It’s a perfect, delicate healthy 20-minute recipe. Very low-calorie, high-protein options like simply prepared white fish cater to individuals with specific dietary goals. The inclusion of multiple fish/seafood recipes reflects the recognized health benefits and quick cooking nature of seafood. Simple low calorie meals  
• Key Info: Approx. Calories: 124 kcal | Prep & Cook Time: 20 minutes
• Ingredients: (Nutritional info from )
  • 4 tilapia fillets (about 4-5 oz each)
  • 1 tbsp olive oil or melted butter
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp lemon juice
  • 1 clove garlic, minced (optional)
  • Salt and black pepper to taste
  • Lemon wedges for serving
• Simple Steps:
  1. Preheat oven to 400∘F (200∘C) if baking, or heat a skillet over medium-high if pan-searing.
  2. Pat tilapia fillets dry.
  3. In a small bowl, combine olive oil/butter, chopped parsley, lemon juice, and minced garlic (if using).
  4. Place tilapia on a baking sheet or in the hot skillet. Brush or pour the lemon-parsley mixture over the fillets. Season with salt and pepper.
  5. Bake for 10-12 minutes, or pan-sear for 3-4 minutes per side, until fish is opaque and flakes easily with a fork.
  6. Serve immediately with lemon wedges.
• Expert Tip: Serve with a quick side of steamed green beans or a simple side salad to round out the meal.

Bonus: Quick Tips for Effortless Healthy Eating

Effective quick cooking is not just about the recipe itself, but about a system of kitchen management and ingredient preparedness. These tips can help establish a proactive approach to meal planning, making healthy choices easier and more sustainable in the long run.

• Stock Your Pantry & Freezer Wisely: The secret to many quick low calorie meals lies in a well-stocked kitchen. Keep staples like canned beans (black beans, chickpeas, white beans), canned tuna/salmon, quick-cooking grains (quinoa, couscous, instant brown rice), frozen vegetables (peas, corn, stir-fry mixes), and versatile sauces (pesto, salsa, low-sodium soy sauce) on hand.  
• Embrace “Speedy” Ingredients: Don’t shy away from pre-prepped helpers! Pre-washed spinach/greens, pre-cut vegetables, rotisserie chicken, and refrigerated tortellini/gnocchi can be huge time-savers without compromising health.  
• One-Pan Wonders: Choose recipes that cook everything in one skillet or sheet pan. This drastically cuts down on cleanup time, making the whole process feel even quicker.  
• Batch Cook Grains: Cook a larger batch of quinoa or brown rice at the beginning of the week. Having it ready to go makes assembling bowls or side dishes a breeze.  
• Flavor Boosters: Keep fresh herbs, lemons, garlic, ginger, and good quality spices on hand. They can elevate the simplest dish from bland to brilliant in seconds.

Conclusion

Eating healthy simple low calorie meals, delicious food doesn’t have to be a time-consuming chore. As these 10 simple low calorie meals prove, a fantastic dinner can be on the table in under 20 minutes! The aim is to provide the confidence and tools to take control of mealtime health and efficiency, demystifying healthy cooking and tackling the common barrier of limited time.

So, pick a recipe simple low calorie meals, head to the kitchen, and discover how easy and enjoyable healthy 20-minute recipes can be. Regularly incorporating such quick, home-cooked meals can contribute to improved diet quality and overall well-being. Your taste buds and your schedule will thank you! Here’s to quick, vibrant simple low calorie meals and more time for what truly matters!