25 Healthy 400 Calorie Meals

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Broccoli Cauliflower Casserole (388 kcal)

Broccoli Cauliflower Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT28M · Total: PT35M · Yield: [‘8’, ‘8 bowls’]

This casserole is cheesy, delightful, subtly sweet and packed with good veggies. Perfect when you have some leftover sausage to cook with. It’s low-carb and gluten-free.

Ingredients

• 1 lb broccoli florets
• 1/2 lb cauliflower florets
• 1 tbsp olive oil
• 1/2 large yellow onion (finely chopped)
• 5 cloves garlic (minced)
• 12 oz smoked Polish sausage (sliced into thick pieces)
• 8 oz cream cheese
• ½ cup sour cream
• 2 tbsp Dijon mustard
• 2 cups cheddar cheese (shredded, divided)
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 400F, spray 9×13” baking dish with olive oil.
2. Fill up a large pot with water, place it over high heat and bring it to boil. Add broccoli and cauliflower florets. Boil them for 3-5 minutes until they’ve softened. Remove from the pot and drain well.
3. In a medium bowl, combine cream cheese, sour cream, Dijon mustard, 1 cup cheddar cheese, salt and black pepper.
4. Place a skillet over medium high heat. Add in olive oil and onion. Cook for 3 minutes until translucent. Then, add in the garlic and cook for around 30s.
5. Add in the smoked sausage and cook for 3-5 minutes until the sausage browns up. Make sure you’re stirring throughout, so the sausages brown up equally.
6. Now, transfer broccoli, cauliflower and browned sausage to a baking dish. Add in the cream cheese mixture.
7. Stir to combine all of the ingredients inside the baking dish, level them out and cover with the remaining 1 cup of cheddar cheese.
8. Bake in the oven for 15 minutes until the cheese has melted and the top is slightly golden brown. Serve right out of the oven.

2. Creamy Taco Soup (382 kcal)

Creamy Taco Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘6’, ‘6 bowls’]

Have all of the taco flavors in a warming, satisfying bowl of soup. It’s keto-friendly, high protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 small onion (finely chopped)
• 2-3 cloves garlic (minced)
• 1 lb ground beef *
• 1 red bell pepper (diced)
• 1 large tomato (chopped)
• 1/2 jalapeno (chopped **)
• 1 cup heavy cream
• 2 tbsp taco seasoning
• Salt and black pepper (to taste)
• 1 1/2 cups beef broth
• Fresh cilantro (chopped)
• Avocado (sliced)
• Mozzarella (shredded)
• Jalapeno (sliced)
• Lime (juiced and sliced)

Instructions

1. Heat up a large pot or Dutch oven to medium-high heat. Add in the olive oil and onion. Cook until translucent for about 3-5 minutes.
2. Add in the garlic and ground beef. Brown the beef up for about 7-8 minutes, stirring throughout until it’s cooked.
3. Now, add bell pepper, tomato, jalapeno, heavy cream, taco seasoning, salt, and black pepper. Stir and let it cook for 4-5 minutes until the tomatoes have softened and everything has been mixed through thoroughly.
4. Pour in the beef broth and mix it in well. Lower the heat and let it simmer for 15-20 minutes. The soup will thicken up.
5. Serve in a bowl. Top up with cilantro, sliced avocado, shredded mozzarella cheese, slices of jalapeno, drizzle with fresh lime juice, and top up with lime slices.

3. Roasted Sweet Potato Cauliflower Quinoa Bowls (427 kcal)

Roasted Sweet Potato Cauliflower Quinoa Bowls (427 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 small sweet potatoes, peeled and cubed
• 1 head cauliflower, cut into florets
• 1 cup quinoa, rinsed
• 2 cups water
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper
• 1 cup cooked chickpeas (optional)
• 2 cups baby spinach or mixed greens (optional)
• Lemon wedges for serving

Instructions

1. 1. Preheat oven to 400°F (205°C). Toss potatoes and cauliflower with olive oil, cumin, paprika, salt; spread on a sheet and roast 25–30 minutes until tender.
2. 2. Meanwhile, bring water to a boil; add quinoa; reduce heat and simmer about 15 minutes; fluff.
3. 3. If using chickpeas, roast or warm them until heated through.
4. 4. Assemble bowls: start with quinoa, add roasted veg, chickpeas, and greens; finish with a squeeze of lemon.

4. Moroccan Lentil Meatballs with Roasted Red Pepper Sauce (400 kcal)

Moroccan Lentil Meatballs with Roasted Red Pepper Sauce (400 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup cooked lentils, mashed slightly
• 1/2 cup breadcrumbs or almond flour
• 1/4 cup finely chopped onion
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh parsley
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon cinnamon
• 1 egg, beaten
• Salt and pepper
• 2 roasted red peppers, chopped (or 1 cup jarred roasted peppers)
• 1/2 cup tomato sauce
• 1 tablespoon olive oil
• 1 clove garlic, minced
• Salt and pepper
• Fresh cilantro or parsley for serving

Instructions

1. 1. Preheat oven to 375°F (190°C). In a bowl, mix lentils, breadcrumbs/almond flour, onion, garlic, parsley, spices, and egg; season.
2. 2. Form into 12 small meatballs and place on a lined baking sheet.
3. 3. Bake 18–22 minutes until firm.
4. 4. In a skillet, heat olive oil; add garlic and sauté briefly; add roasted peppers and tomato sauce; simmer 8–10 minutes; season (blend if you prefer a smoother sauce).
5. 5. Serve meatballs with sauce; garnish with herbs.

5. Greek Shrimp Salad with Feta & Rice (407 kcal)

Greek Shrimp Salad with Feta & Rice (407 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 oz shrimp, peeled and deveined
• 1 cup cooked white rice
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup kalamata olives, sliced
• 2 tablespoons olive oil
• juice of 1 lemon
• 1 clove garlic, minced
• Salt and pepper
• Fresh dill or parsley for garnish (optional)

Instructions

1. 1. Season shrimp with salt and pepper; sauté in a skillet with 1 teaspoon olive oil until pink, about 2–3 minutes per side.
2. 2. In a large bowl, combine rice, cucumber, tomatoes, olives, and feta.
3. 3. Whisk together olive oil, lemon juice, and garlic; season and drizzle over salad; toss to coat.
4. 4. Add warm shrimp to the salad; toss gently and garnish with herbs.

6. Low Carb Chicken Shawarma Bowls (386 kcal)

Low Carb Chicken Shawarma Bowls (386 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb (450 g) chicken thighs, boneless skinless
• 2 teaspoons shawarma spice blend (or 1 tsp cumin, 1 tsp coriander, 1/2 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp turmeric, 1/4 tsp cinnamon)
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 2 cups cauliflower rice
• 1 cup cucumber-tomato salad (diced cucumber, cherry tomatoes, red onion)
• 4 tablespoons tzatziki or plain yogurt sauce

Instructions

1. 1. Slice chicken; toss with spices, garlic, lemon juice, and olive oil; marinate 15 minutes.
2. 2. Cook chicken in a skillet or oven until cooked through, about 6–8 minutes per side.
3. 3. Assemble bowls with cauliflower rice, chicken, cucumber-tomato salad, and a drizzle of tzatziki.
4. 4. Serve warm.

7. Chickpea Shawarma Salad (380 kcal)

Chickpea Shawarma Salad (380 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups canned chickpeas (about 480 g), drained and rinsed
• 4 cups mixed greens (romaine, arugula, and baby spinach)
• 1 large cucumber, diced
• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon tahini
• 1 clove garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and black pepper, to taste

Instructions

1. 1. Preheat the oven to 425°F (220°C).
2. 2. Rinse and drain the chickpeas; pat dry.
3. 3. Toss chickpeas with 1 tablespoon olive oil, cumin, paprika, salt, and pepper; spread on a baking sheet and roast for 18 minutes, until lightly crisp.
4. 4. In a small bowl, whisk together the remaining olive oil, lemon juice, tahini, and minced garlic; season with salt and adjust consistency with a splash of water if needed.
5. 5. In a large bowl, combine greens, cucumber, tomatoes, red onion, and parsley.
6. 6. Add the warm roasted chickpeas to the bowl and toss with the vegetables.
7. 7. Drizzle with dressing and toss gently to coat all ingredients.
8. 8. Serve immediately, garnished with extra parsley if desired.

8. Low Carb Fish Taco Bowls (429 kcal)

Low Carb Fish Taco Bowls (429 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb white fish fillets (cod or tilapia)
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• 4 cups cauliflower rice
• 1 cup cherry tomatoes, halved
• 1/2 cup diced red onion
• 1 avocado, sliced
• 1/2 cup chopped cilantro
• 1 lime, cut into wedges
• 1 cup shredded lettuce
• Salt and pepper, to taste
• Optional: 1/2 cup plain Greek yogurt for sauce

Instructions

1. 1. Pat the fish dry; rub with olive oil and the spice mix; season with salt and pepper.
2. 2. Sear the fish in a skillet 3–4 minutes per side until flaky; remove from heat.
3. 3. Warm the cauliflower rice in a separate pan or microwave until tender; season with salt.
4. 4. Assemble bowls: layer cauliflower rice, lettuce, tomatoes, and red onion; place fish on top and add avocado slices; sprinkle with cilantro.
5. 5. If using, mix Greek yogurt with a squeeze of lime or a bit of water to loosen; drizzle over bowls.
6. 6. Garnish with lime wedges and extra cilantro; serve immediately.

9. Cashew Coconut Salmon Curry (385 kcal)

Cashew Coconut Salmon Curry (385 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb salmon fillets, cut into 4 portions
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons red curry paste
• 1 can (14 oz) coconut milk
• 1/2 cup unsalted cashews, roughly chopped
• 2 cups fresh spinach leaves
• 1 tablespoon lime juice
• Salt to taste
• Fresh cilantro for garnish
• Cooked rice or cauliflower rice, to serve (optional)

Instructions

1. 1. Heat olive oil in a large pan; sauté onion, garlic, and ginger for 3–4 minutes until softened.
2. 2. Stir in the curry paste and cook for 1 minute.
3. 3. Pour in the coconut milk and bring to a gentle simmer.
4. 4. Add the salmon portions; simmer 6–8 minutes until cooked through and opaque.
5. 5. Stir in cashews and spinach until the spinach wilts.
6. 6. Finish with lime juice and salt; garnish with cilantro; serve with rice or cauliflower rice if desired.

10. Spaghetti Squash Taco Bake (415 kcal)

Spaghetti Squash Taco Bake (415 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 medium spaghetti squash
• 1 lb lean ground turkey
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 cup enchilada sauce
• 1/2 cup frozen corn kernels
• 1 cup black beans, rinsed and drained
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions

1. 1. Preheat oven to 400°F (200°C). Prick the squash and bake for 40–45 minutes until strands separate easily.
2. 2. While squash bakes, heat oil in a skillet; sauté onion and garlic, add turkey; cook until browned; season with chili powder, cumin, salt, and pepper.
3. 3. Stir in enchilada sauce, corn, and beans; cook 2–3 minutes.
4. 4. When squash is tender, shred pulp with a fork to form spaghetti-like strands and place in a baking dish; mix with half of the sauce-meat mixture.
5. 5. Top with the remaining meat mixture and cheese; bake 12–15 minutes until cheese melts and bubbles.
6. 6. Let rest 5 minutes before serving.

11. Low Carb Chicken Club Sandwich (400 kcal)

Low Carb Chicken Club Sandwich (400 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb chicken breast, cooked and sliced
• 8 slices bacon, cooked crisp
• 4 large lettuce leaves (or low-carb wraps)
• 1 avocado, sliced
• 2 tomatoes, sliced
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Optional: 4 slices Swiss cheese or cheddar
• Toothpicks for serving

Instructions

1. 1. In a small bowl, mix mayonnaise with Dijon mustard, salt, and pepper.
2. 2. Lay out lettuce leaves and spread some of the mayo mixture on each.
3. 3. Layer with chicken, bacon, cheese (if using), avocado, and tomato; drizzle with any remaining mayo if desired.
4. 4. Fold or wrap with the lettuce leaves to form a sandwich; secure with toothpicks.
5. 5. Slice in half to serve; repeat for 4 portions.

12. Quick Creamy Vegan Coconut Chickpea Curry (443 kcal)

Quick Creamy Vegan Coconut Chickpea Curry (443 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups canned chickpeas, drained
• 1 tablespoon coconut oil or neutral oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon curry powder
• 1 can (14 oz) coconut milk
• 1 cup diced tomatoes
• 2 cups fresh spinach
• 2 tablespoons chopped cilantro
• Salt and pepper to taste
• Optional: lime wedges for serving

Instructions

1. 1. Sauté onion in oil until translucent.
2. 2. Add garlic and ginger; cook 1 minute.
3. 3. Stir in curry powder and toast 30 seconds.
4. 4. Add chickpeas, tomatoes, and coconut milk; simmer 10 minutes.
5. 5. Stir in spinach until wilted; season with salt and pepper.
6. 6. Finish with cilantro; serve with rice or quinoa for a creamy, vegan curry.

13. Vegan Stuffed Sweet Potatoes (423 kcal)

Vegan Stuffed Sweet Potatoes (423 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large sweet potatoes
• 1 can black beans, rinsed and drained
• 1 cup corn kernels
• 1 cup diced tomatoes
• 1/2 red onion, finely chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 cup chopped fresh cilantro
• 1 avocado, diced
• 1/2 cup shredded vegan cheese (optional)
• Salt and pepper to taste

Instructions

1. 1. Preheat oven to 400°F (200°C). Bake potatoes for 45–60 minutes until tender.
2. 2. In a skillet, sauté onion; add black beans, corn, tomatoes, and spices; cook 5–7 minutes; season to taste.
3. 3. Slice potatoes lengthwise and fluff the insides with a fork.
4. 4. Scoop the bean mixture into each potato and top with vegan cheese and avocado.
5. 5. Garnish with cilantro and serve with lime wedges.

14. Creamy Tuscan Salmon (428 kcal)

Creamy Tuscan Salmon (428 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (about 6 oz each)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 cups fresh spinach
• 1/2 cup sun-dried tomatoes, chopped
• Salt and pepper to taste
• Fresh parsley for garnish
• Optional: 1 tablespoon lemon juice
• Zucchini noodles or steamed broccoli, for serving

Instructions

1. 1. Season salmon with salt and pepper; sear in olive oil 3–4 minutes per side until cooked to desired doneness; remove from pan.
2. 2. In the same pan, sauté garlic for 30 seconds, then pour in cream and simmer 2–3 minutes.
3. 3. Whisk in Parmesan until melted; add sun-dried tomatoes and spinach; cook until spinach wilts.
4. 4. Return salmon to the pan to coat with sauce and heat through; finish with lemon juice if using and garnish with parsley.
5. 5. Serve with zucchini noodles or steamed broccoli on the side.

15. Butternut Squash & Black Bean Enchilada Skillet (405 kcal)

Butternut Squash & Black Bean Enchilada Skillet (405 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 medium butternut squash, peeled and diced (about 4 cups)
• 1 can black beans, rinsed and drained
• 1 cup corn kernels
• 1 cup enchilada sauce
• 1 small onion, diced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1 cup shredded cheddar cheese
• Salt and pepper to taste
• Optional: chopped cilantro for garnish

Instructions

1. 1. Sauté onion in a large skillet until translucent.
2. 2. Add squash and spices; cook 6–8 minutes until squash starts to soften.
3. 3. Stir in black beans, corn, and enchilada sauce; simmer 8–10 minutes until squash is tender and flavors meld; season.
4. 4. Top with cheese; cover until melted; garnish with cilantro and serve.

16. Easy Tomato & Basil Quinoa Risotto (458 kcal)

Easy Tomato & Basil Quinoa Risotto (458 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth
• 1 cup cherry tomatoes, halved
• 1 small shallot or 1/2 onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1/4 cup grated Parmesan cheese
• 2 tablespoons chopped fresh basil
• Salt and pepper to taste

Instructions

1. 1. In a pot, heat olive oil and sauté shallot until translucent.
2. 2. Add garlic and quinoa; toast 2 minutes.
3. 3. Begin adding warm broth 1/2 cup at a time, stirring until absorbed before adding more; continue until quinoa is tender (about 15 minutes).
4. 4. Stir in tomatoes and 1/2 cup broth; cook 3–4 minutes until tomatoes soften.
5. 5. Remove from heat; stir in Parmesan and basil; season with salt and pepper.
6. 6. Serve with extra basil if desired.

17. Chicken Meatballs Meal Prep (400 kcal)

Chicken Meatballs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

• 1 lb ground chicken
• 1/2 cup cheddar cheese (shredded)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley (chopped)
• Salt and black pepper (to taste)
• 3 tbsp butter (divided)
• 1/2 fresh lemon (juiced)
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads (grated into rice)
• Chopped parsley
• Lemon slices

Instructions Cauliflower Rice

1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
2. Roll up 12 meatballs out of the mince and set aside.
3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

18. Creamy Chicken in Parmesan Sauce (409 kcal)

Creamy Chicken in Parmesan Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 halves of chicken breasts’]

Cream and cheese, packed with flavor and deliciousness, and made just in one pan. This meal is creamy, high-protein, low-carb, and gluten-free.

Ingredients

• 2 chicken breasts
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 tsp oregano (divided)
• 3 tbsp butter (divided)
• 1 medium onion (finely chopped)
• 4 cloves garlic (minced)
• 1 cup sun-dried tomatoes (drained and chopped)
• 1/2 cup chicken broth (low sodium)
• 1/2 cup heavy cream
• 1/3 cup Parmesan (grated)
• 1 cup spinach
• Parsley (chopped)

Instructions

1. Season chicken breasts with salt, black pepper, and 1 tsp oregano.
2. Place a large skillet over high heat and add 2 tbsp of butter to it with some of the oil left after draining the sun-dried tomatoes.
3. Add in the chicken breasts and cook for 4 minutes on each side until browned. Once the chicken breasts have fully cooked and are no longer white, remove them from the pan and set them aside.
4. To make the sauce, lower the heat and add the remaining 1 tbsp of butter into the same pan. Add in the onion, garlic, the remaining 1 tsp of oregano, and sun-dried tomatoes. Cook for 2-3 minutes until onion softens.
5. Pour in the chicken broth, heavy cream, and Parmesan cheese. Mix to combine until the sauce is smooth. Let it simmer for 2-3 minutes, and add some salt and black pepper to taste.
6. Add in the spinach, stir, and cook until it wilts. It will take around 2-3 minutes.
7. Add chicken breasts back into the pan, cover them with the sauce, and let them cook until they heat up for 3-5 minutes.
8. Garnish with chopped parsley before serving.

19. Lemon Chicken Piccata (433 kcal)

Lemon Chicken Piccata is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 chicken breasts’]

This creamy coated lemon chicken piccata is tangy, refreshing and flavorful. Made in just one pan in 30 minutes, it makes for a perfect keto, high protein and gluten-free dinner.

Ingredients

• 2 chicken breasts (boneless and skinless)
• 1/4 cup almond flour
• 2 tbsp olive oil
• 4 tbsp salted butter (divided)
• 1/2 cup heavy cream
• 1/4 cup capers (drained)
• 2 lemons
• Fresh parsley (chopped)
• Salt and black pepper (to taste)

Instructions

1. Wash your chicken breasts, cut them in half horizontally lengthwise to make sure the breasts are extra thin, and pat dry with paper towels. Season your chicken with salt and black pepper.
2. Prepare a shallow plate and cover with almond flour. Place the chicken breasts on the almond flour to coat them on both sides and shake off the excess.
3. Heat up a non-stick pan over medium-high heat. Add olive oil and 2 tbsp butter. Once the pan is hot, add in the chicken breasts and cook for 5 minutes on each side until golden brown. When the chicken has fully cooked, set aside.
4. Reduce the heat to low. Add the heavy cream and capers to the pan. Squeeze the juice out of the lemons. Stir everything together. Increase the heat to bring to a simmer, and add in the rest of the butter, salt, and pepper to the taste.
5. Bring the chicken breasts back into the pan and simmer for 5 minutes. Remove from heat, top up with chopped parsley, and grate the zest of the squeezed-out lemons onto the pan.

20. Pineapple BBQ Chicken with Bacon (465 kcal)

Pineapple BBQ Chicken with Bacon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT35M · Total: PT40M · Yield: [‘4’, ‘4 chicken breasts’]

This Pineapple BBQ Chicken with Bacon recipe is the perfect balance of sweet and savory. It’s a lazy dinner anyone can make, filled with flavors of barbecue and pineapples. It’s high protein and requires very little prep time.

Ingredients

• 4 chicken breasts (skinless and boneless, pick thinner ones)
• Salt and black pepper (to taste)
• 1 cup BBQ sauce (low sugar)
• 1 cup pineapple (diced)
• 6 strips bacon (cooked and diced)
• ¼ red onion (sliced)
• 1 cup Mozzarella cheese (shredded)
• Pineapple (diced)
• Green onion (diced)

Instructions

1. Preheat the oven to 400F. Prepare a baking dish and spray it with oil.
2. Place the chicken breasts (use thinner ones) on a baking dish. Sprinkle with salt and black pepper.
3. Cover the chicken breasts with BBQ sauce, using a spoon. Then top with pineapple chunks.
4. Cover with diced bacon and slices of red onion.
5. Finally, top up with mozzarella cheese. Bake in the oven for 25-30 minutes until the chicken is fully cooked.
6. Broil for 3-4 minutes to crispen up the cheese. Top up with diced pineapple and green onions before serving.

21. Sweet Potato Black Bean Bowls (308 kcal)

Sweet Potato Black Bean Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT55M · Yield: [‘4’, ‘4 bowls’]

Enjoy a zesty Sweet Potato Black Bean Rice Bowl! This creamy dish is loaded with fiber and plant-based protein. It’s vegan, gluten-free, dairy-free, soy-free, nut-free, and low-calorie.

Ingredients

• 2 medium size sweet potatoes (cut into 1″ cubes)
• 1 tbsp + 1 tsp olive oil (divided)
• 15 oz can black beans (drained and rinsed)
• 1 tbsp olive oil
• 1 cup white basmati rice (uncooked)
• 2 cloves garlic (minced)
• 1 1/2 cups vegetable broth
• 1 lime (freshly squeezed)
• 1 tsp salt
• 1 lime zest (from the juiced lime)
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and black pepper (to taste)
• Avocado (cubed)
• Red onion (sliced)
• Cilantro (chopped)
• Lime (sliced into wedges)

Instructions Sweet Potato

1. Preheat the oven to 400F and prepare a large baking sheet.
2. In a bowl, drizzle cubed potatoes with 1 tsp of olive oil and toss to coat.
3. Place them on the baking sheet and spread them out so they evenly cook. Roast for 12-15 minutes until they’re soft.

Rice

1. Place a saucepan over medium-high heat. Add 1 tbsp of olive oil. Once it’s hot, add in the white basmati rice and garlic. Stir and cook for 1 minute or so.
2. Pour in the vegetable broth, squeeze out the lime juice, and add salt. Reduce the heat, cover and let the rice simmer for 20 minutes until the rice is tender.
3. Stir in the lime zest once the rice has fully cooked.

Final Assembly

1. Place a large skillet over medium-high heat. Add 1 tbsp of olive oil. Add in the roasted sweet potatoes and black beans. Cover with the seasonings. Mix to coat the vegetables.
2. Cook for about 5 minutes, stirring frequently.
3. Add in the cooked rice, stir well, and continue cooking for 1-2 minutes until everything has heated up.
4. Serve in a bowl with the toppings.

22. Cheesy Broccoli Chicken Bake (354 kcal)

Chicken Broccoli Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT23M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

This chicken broccoli bake is cheesy, filling and so yummy. A flavorful meal that’s low carb, high protein and gluten-free.

Ingredients

• 1 1/2 cups diced chicken breast
• 4 cups broccoli florets
• 1/2 cup cream cheese
• 2 tbsp mayonnaise
• ¾ cup cheddar (grated)
• 1/2 tsp garlic powder
• ½ tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 375F. Spray a baking dish with oil.
2. Boil up a large pot of water. When the water is boiling, add in the diced chicken and broccoli florets. Boil them for around 5 minutes until the broccoli is tender and the chicken has cooked.
3. Drain the water and set the broccoli with chicken aside.
4. In a large bowl, combine cream cheese with mayonnaise, ½ cup grated cheddar, garlic powder, onion powder, salt, and black pepper.
5. Mix cooked chicken and steamed broccoli with the cheese mixture inside the baking dish. Level it out.
6. Sprinkle with the remaining ¼ cup of cheddar cheese.
7. Bake for 15 minutes and then broil for 2-3 minutes until the cheese goldens up.

23. Hawaiian Chicken Bowl (399 kcal)

Hawaiian Chicken Sheet Pan is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 bowls’]

This low-calorie, gluten-free, and dairy-free Hawaiian chicken sheet pan meal is naturally sweet, smoky, tangy, and tropical! Loaded with juicy chicken, bell peppers, and sweet pineapple.

Ingredients

• 1.5 lb chicken breasts (cut into 1-inch cubes)
• 1 tbsp olive oil
• 1 tbsp garlic powder
• 2 tsp coriander powder
• 2 tsp ginger powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 red bell pepper (diced)
• 1 yellow bell pepper (diced)
• 1 green bell pepper (diced)
• 1 red onion (cut into chunks)
• ½ cup Hawaiian-style BBQ Sauce (use Primal Kitchen for dairy-free option)
• 1 cup pineapple chunks (drained if canned)
• 1 fresh lime (juiced)
• Sesame seeds
• Cilantro (chopped)

Instructions

1. Preheat the oven to 350F. Spray a large baking sheet with oil.
2. In a large mixing bowl, combine olive oil, garlic, coriander, ginger powder, salt and black pepper. Give them a mix. Now, add the chicken and toss until the chicken is fully covered with the spices.
3. Now, add in the bell peppers, red onion, and BBQ sauce. Coat all of the ingredients with the sauce. Use your hands for the best effect.
4. Spread the mixture onto the baking sheet as evenly as possible. Bake in the oven for 20 minutes, then remove and top up with pineapple chunks throughout the whole baking sheet. Pop back into the oven for 10-15 minutes until the chicken is fully cooked.
5. Remove from the oven; garnish with fresh lime juice, sesame seeds, and cilantro before serving.

24. Creamy Pesto Chicken (425 kcal)

Creamy Pesto Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT6M · Cook: PT24M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

Meditarennean flavors all packed in one skillet but without the carbs (13g carbs in total). Creamy, flavorful but also high in protein and gluten free.

Ingredients

• 2 tbsp olive oil (divided)
• 1 lb chicken breasts (skinless and boneless, cut into strips)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp garlic powder
• Salt (to taste)
• Black pepper (to taste)
• 1/2 large white onion (finely chopped)
• 4 cloves garlic (minced)
• ½ cup sun-dried tomatoes (drained and chopped)
• 2 bell peppers (cut into thin strips)
• ½ cup heavy cream
• ½ cup chicken broth (low-sodium)
• 3 tbsp pesto
• Fresh basil (chopped)
• Parmesan (grated)

Instructions

1. Place a skillet over medium-high heat. Add 1 tbsp of olive oil to it.
2. Season chicken with Italian seasoning, paprika, garlic powder, salt and black pepper.
3. Add the chicken into the skillet and cook for 7-8 minutes until the chicken has cooked through. Remove the chicken and set it aside.
4. Add the rest of the olive oil, then chopped onion and cook for 2 minutes until translucent. Then, add in the garlic and sun-dried tomatoes. Cook for 2 minutes or so.
5. Add in bell peppers and continue cooking for 4-5 minutes until tender.
6. While the bells are being cooked, combine heavy cream, chicken broth, and pesto in a small bowl. Mix well.
7. Pour the mixture into the skillet and bring to a simmer. It will take about 3-4 minutes.
8. Now, return the chicken back into the skillet and cook for 2-3 minutes until the chicken has heated up and the sauce has thickened.
9. Season with salt and black pepper. Garnish with basil and parmesan before serving.

25. Chicken Cauliflower Casserole (342 kcal)

Keto Chicken Cauliflower Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

This is a comforting, delicious, flavorful and cheesy casserole made just in one pan. It’s low carb, high protein, gluten-free and soo yummy.

Ingredients

• 2 cups cooked chicken (shredded)
• 1 cup riced cauliflower (uncooked)
• 6 strips bacon (cooked and chopped)
• 1 tbsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup cream cheese
• 1/4 cup heavy cream
• 1 cup cheddar cheese (shredded)
• Parsley (chopped)

Instructions

1. Preheat the oven to 350F and spray the casserole dish with oil.
2. In a large bowl, mix together all of the ingredients except for the cheddar cheese and parsley. Then, mix in 1/2 cup of cheddar cheese.
3. Add the mixture to the casserole dish and level it out. Then, cover with the remaining 1/2 cup of cheddar cheese.
4. Bake in the oven until the cheese gets bubbly. It will take about 20 minutes.
5. Garnish with chopped parsley before serving.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.