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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/SweetPotatoChickenCurry(1).jpeg)
Image via Foraged Dish
2. Chicken & Sausage Stew: This gumbo-inspired stew is made without flour or okra.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/ChickenSausageStew(1).jpeg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/white%20chicken%20chili(1).jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/chicken_artichoke_and_kale_soup_2.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/veggie%20loaded%20taco%20soup.jpg)
Image via Simply Sissom
7. Crockpot Butternut Squash Soup: This creamy, dairy-free soup makes a warm, cozy meal for chilly nights (or anytime).
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/crock_pot_butternut_squash_soup_2.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/Slow%2DCooker%2DItalian%2DChicken%2Dand%2DQuinoa%2DSoup%2D9.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/thai%2Dshrimp%2Dsoup%2Dfor%2Done%2Dzagleft%2D1.jpg)
Image via Zagleft
10. Hearty Beef and Vegetable Stew: High in protein and gluten-free, this satisfying stew comes together with minimal effort.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/hearty%2Dbeef%2Dvegetable%2Dstew%2D3.jpg)
Image via The Big Man's World
11. Crockpot Detox Lentil Soup: This hearty, healthy soup fills you up without breaking the calorie bank.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/crockpot%20detox%20lentil%20soup.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/healthy%2Dblack%2Dbean%2Dchili%2D3.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/chicken%2Dfajita%2Dpasta%2D8%2Dof%2D13.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/Hamburger%2DHelper%2D4.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/Pesto%20Chicken%20and%20Broccoli%20Pasta.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/pasta%2Dvodka%2Dsauce%2Dzagleft%2D2.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/Lemon%20Garlic%20Pasta%20with%20Roasted%20Veggies.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/4%2DIngredient%2DHealthy%2DChicken%2DEnchilada%2DCasserole%2D7.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/Dump%2Dand%2DBake%2DChicken%2DFajita%2DQuinoa%2D2.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/Dump%2Dand%2DBake%2DButter%2DChicken%2Dand%2DRice%2D9.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/sheetpanfajitas.jpeg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/creamy%2Dskillet%2Dcilantro%2Dlime%2Dchicken%2D5%2Dof%2D12.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/pulled%2Dtandoori%2Dchicken%2D3(1).jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/skillet%2Dchicken%2Dartichokes%2Dzagleft%2D2.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/Sloppy%2DJoes.jpeg)
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).
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/One%2DSkillet%2DMongolian%2DBeef%2Dand%2DBroccoli%2D10%2D1.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/pumpkin%2Dcurry%2Drice%2D2.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/warm%2Dbrussels%2Dsprouts%2Dchorizo%2Dsalad%2D2.jpg)
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.
![](https://sparkpeo.hs.llnwd.net/e1\blog_photos/easy%2Dcouscous%2Dpaella_%2D2.jpg)
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!