40 One-Pot Dishes with Less Than 500 Calories

By , SparkPeople Blogger
When you're on a weight loss journey, coming up with healthy, calorie-controlled meals can seem like a daunting task—but it doesn't have to be. If you have one pot (or pan) and a few healthy ingredients, you can easily whip up a sensible, satisfying meal that will keep the whole family coming back for seconds, all without dooming your diet. Don't let their simplicity fool you—these one-pot, sub-500 calorie dishes are loaded with rich flavors and palate-pleasing textures.

Soups, Stews & Chilis

1. Easy Sweet Potato and Chicken Curry: This simple curry with a spicy tomato and coconut sauce can be prepared in a snap in one pan on the stove, and each serving will fit nicely in your calorie range.


Image via Foraged Dish 

2. Chicken & Sausage Stew: This gumbo-inspired stew is made without flour or okra.


Image via Foraged Dish

3. White Chicken Chili: This hearty blend of seasoned chicken, white beans and veggies is delicious served with guacamole and corn chips.


Image via Simply Sissom

4. Crock Pot Chicken, Artichoke and Kale Soup: Hearty and healthy, this comfort meal will earn a spot on your weekly meal rotation all year round.


Image via The Roasted Root

5. Wild Rice and Mushroom Soup: This hearty soup combines a medley of mushroom varieties with onion, garlic, carrots, rice and celery, and clocks less than 200 calories per serving.

6. Veggie-Loaded Taco Soup: This Mexican-inspired, nutrient-rich soup is ready in just 30 minutes.


Image via Simply Sissom

7. Crockpot Butternut Squash Soup: This creamy, dairy-free soup makes a warm, cozy meal for chilly nights (or anytime).


Image via The Roasted Root 

8. Slow Cooker Italian Chicken and Quinoa Soup: There's no reason to be intimidated by quinoa, especially when it's the star of this super easy, family-pleasing and diet-friendly dish.


Image via The Seasoned Mom

9. Spicy Thai Shrimp Soup: Flavored with lemongrass, ginger and peppers, this savory soup is perfect for those cooking for one.


Image via Zagleft

10. Hearty Beef and Vegetable Stew: High in protein and gluten-free, this satisfying stew comes together with minimal effort.


Image via The Big Man's World

11. Crockpot Detox Lentil Soup: This hearty, healthy soup fills you up without breaking the calorie bank.


Image via Simply Sissom

12. Healthy Spicy Beef and Black Bean Chili: At only 298 calories per serving, this hearty chili is proof that there's room for meat in a diet-friendly dish.


Image via The Girl Who Ate Everything
 

Pastas

13. Creamy Chicken Fajita Pasta: Enjoy the spicy flavors of fajitas in a creamy, low-maintenance pasta.


Image via Gimme Delicious

14. Grandma's One Pan Hamburger Helper: It's hard to believe this deliciously cheesy comfort food is less than 500 calories per serving, and takes just five minutes of prep.


Image via The Seasoned Mom

15. One-Pot Zucchini Pasta: This light, vegan and gluten-free meal is just as satisfying as a traditional pasta dish.

16. Pesto Chicken and Broccoli Pasta: Loaded with garlic, parmesan and pesto, this chicken and broccoli dish is big on flavor, but not on calories.


Image via Gimme Delicious

17. Pasta with Vodka Sauce: This savory vodka sauce cooks in the time it takes to boil the water for the pasta.


Image via Zagleft

18. Peanut Sesame Noodles and Veggies: This one-pot pasta delicacy boasts a rich blend of Asian-inspired flavors and fresh veggies, at a modest 225 calories per serving.

19. Lemon-Garlic Pasta with Roasted Veggies: This simple whole-food dinner proves that pasta doesn't have to be the enemy.


Image via Simply Sissom
 

Casseroles & Oven Bakes

20. 4-Ingredient Healthy Chicken Enchilada Casserole: Nutritious, low-calorie weeknight dinners don’t get easier than this four-ingredient casserole.


Image via The Seasoned Mom

21. One Pan Roasted Pork Tenderloin with Apples and Root Vegetables: Roasted pork tenderloin, apples, carrots, potatoes, parsnips and sage cook together in the same pan for a delicious medley of flavors.

22. Dump-and-Bake Chicken Fajita Quinoa: This Mexican-inspired one-pot dish is loaded with protein, veggies and whole grains—but not calories.


Image via The Seasoned Mom

23. Dump-and-Bake Butter Chicken and Rice: Based on a classic Indian butter chicken dish, this super simple yet scrumptious casserole requires virtually zero attention.


Image via The Seasoned Mom

24. Sheet Pan Fajitas: Toss the ingredients on a sheet pan, turn on the oven and kick back your feet—these sizzling fajitas will be ready in just 30 minutes.


Image via Foraged Dish
 

Skillet & Stovetop Meals

25. One-Skillet Creamy Cilantro Lime Chicken: Dinner just doesn't get any easier than this creamy, full-flavored dish.


Image via Gimme Delicious

26. Skillet Lemon Rosemary Chicken: Marinate the chicken thighs ahead of time in the rosemary, lemon and garlic rub, then cook them up in a skillet in less than half an hour.

27. Pulled Tandoori Chicken: When you don't have time for the slow cooker, this moist, flavorful chicken is ready in 20 minutes.


Image via The Big Man's World

28. Steak & Sriracha Lettuce Wraps: Put a healthier spin on taco night with these Paleo-friendly, fun-to-assemble wraps, which are chock full of fresh ingredients.

29. Skillet Chicken with Artichokes for One: Artichokes, feta, Kalamata olives and red onions blend deliciously in this single-serving chicken recipe.


Image via Zagleft

30. Catalan Sauteed Polenta & Butter Beans: Inspired by classic Spanish flavors, this vegetarian dish keeps you satisifed at just 221 calories per serving.

31. Whole-Food Sloppy Joes: Unlike traditional Sloppy Joes, this veggie-loaded version is free of refined sugars.


Image via Simply Sissom


32. Honey Mustard Veggie Frittata: Just when you thought you couldn't love brunch more, this flavor-packed veggie frittata comes along at a mere 126 calories per serving.

33. One Skillet Mongolian Beef with Broccoli: Satisfy your Chinese food cravings without leaving the house (or deviating from your diet).


Image via The Seasoned Mom

34. Skillet Gnocchi with Shrimp and Asparagus: Gnocchi is cooked in the same skillet with shrimp, shallots, asparagus and Parmesan cheese.

35. Quinoa Breakfast Skillet: Who says a hearty breakfast has to consume half the day's calorie quota? Low in calories, fat and sodium, this breakfast skillet stars quinoa, veggies, egg and crumbled bacon.
 

Sides & Salads

36. One-Pot Pumpkin Curry Rice: As a side dish or main event, this creamy, flavorful and veggie-packed curry rice is ready in just 20 minutes.


Image via The Big Man's World

37. Zesty Shrimp and Black Bean Salad: Don't feel like cooking? Throw together a few fresh ingredients to create this salsa-inspired, no-cook recipe. Pairs nicely with whole-grain tortillas or pita chips.

38. Warm Brussels Sprouts Salad: If you have 15 minutes to spare, you can whip up this warm entrée salad with no fuss or mess, and no excess calories.


Image via The Big Man's World

39. Easy Couscous Paella: Flavored with a Spanish-inspired spice blend, this high-protein, gluten-free dish is ready in less than 20 minutes.


Image via The Big Man's World

40. Greek Chicken Nachos: A simple sheet pan is all you need to create this simple and scrumptious dish. A foundation of pita chips is layered with cheese, crumbled feta and a shredded Greek salad.

Which of these would you like to try? Let us know how they turn out!


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Comments

ERIN_POSCH 5/29/2021
thx Report
SES823 4/10/2021
Lots of easy recipes-- thanks! Report
SERGEANTMAJOR 10/30/2020
I have no issue with the recipes but your word choice of less is wrong. Less is a qualitative word not a counting word. The proper counting term is fewer but hey you are in line with the majority who do not know the difference. Report
GMACAMI 10/28/2020
I find it fascinating that none of these recipes are from Sparkpeople but from other sites Report
CECELW 10/11/2020
most of them look so good Report
RYDESKS 7/5/2020
Ugh - these recipes are making me hungry! Report
Fabulous easy recipes. Thanks so much! Report
thanks Report
There are some really great recipes! Report
Great ones! Report
I'd like to try the white chicken chili Report
Thanks Report
There are so many I want to try! Thanks! Report
Thanks Report
Great Ideas
Report
I second VEGGIEREMORSE - sooo many of these are chicken and beef based! That's great for meatlovers, but please don't exclude the rest of us! :( Report
HOTPINKCAMARO49
Great recipes! Report
Thanks Report
thanks Report
ROSSYFLOSSY
All great suggestions. Report
Some very tasty looking recipes! Report
ROSSYFLOSSY
All great suggestions! Report
PEKSOLOT
Recipes look great, easy to prepare, and so many different options! Thank you Report
Some for today and some for tomorrow and freeze the rest for "I don't want to cook today". Report
These are some fabulous recipes! Thank you!!!! Report
ELRIDDICK
Thanks for sharing Report
so many choices... Report
This is definitely a keeper. Several of these dishes my family will like. Report
I'll have to try some of these. They look good!
Report
They all look good! Report
Great recipes....
Report
Can we get a plant-based whole food version of this article? Basically no meat, no dairy, no eggs, without the ethical BS that gets people so worked up. I'm just trying to eat that way for my health. I think that'd be great! Report
This is an awesome article. I'll be saving it for future reference. Report
This was fabulous. Definitely a keeper! Report
CD10676776
Great recipes. Giving the lemon chicken a try! Report
4LMHJCR
some of these recipes look really wonderful. I can't wait to go and check them out. Report
Great recipes! Can't wait to try some of them.. Report
Mongolian beef in one pan? Fantastic!! Report
Some of these sound wonderful! Report
Some of these meals are not low calories at all!
Report
AZMOMXTWO
thank you Report
Good recipes going to put these in the line up Report
Great article. Always looking for easy dinner ideas. And one pot cooking is my idea of cooking and under 500 calories is a bonus! Report
These look wonderful, I wish my hubby would eat food that is mixed together. Report
BRIARGAL
Thank you for so many great looking recipes! Report
Great list! Report