Low-Calorie Portion-Controlled Recipes

August 27, 2019
Being mindful of portions is important; even overeating healthy foods can lead to weight gain. These recipes do all the work for you and make portion-controlled servings of your favorite dishes. From frittatas with Brussels sprouts to smoothies made with chocolate and bananas, these perfectly sized foods will keep your taste buds and your waistline happy.
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Individual Brussels Sprout & Potato Frittatas

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Brussels sprouts and preshredded potatoes make these oversized muffin-shaped frittatas hearty. They're as good served warm for dinner as they are at room temperature for lunch. Pair with a mixed green salad with cherry tomatoes and buttermilk dressing.

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Tutti-Frutti Muesli

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Muesli mixed with yogurt and fruit packs in the nutrition and satisfies all morning long.

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Banana-Cocoa Soy Smoothie

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With plenty of protein from both tofu and soymilk, this banana-split-inspired breakfast smoothie will keep you satisfied until lunchtime.

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Devilish Egg

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A hard-boiled egg is a protein-packed snack on its own--give it a little more pizzazz with a bit of mayo and mustard on top.

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Cottage Cheese Veggie Dip

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Stir lemon pepper into cottage cheese for a quick and healthy vegetable dip. We like carrots and snow peas, but any crunchy vegetables you have on hand will do.

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Cherries with Ricotta & Toasted Almonds

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Warm cherries topped with luscious ricotta cheese and toasted almonds makes for a rich-tasting--yet calorie-conscious--treat.

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Spicy Turkey Burgers with Pickled Onions

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Spicy Southwest flavors pair with sweet and tangy pickled red onions to create a standout turkey burger. If you're used to having your burgers made of beef with plenty of melted cheese on top, don't worry. You won't be disappointed. Serve with corn on the cob and sweet potato fries.

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Bean Burgers with Spicy Guacamole

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These bean burgers will even please carnivores. The cornmeal coating gives a pleasant crunch and smoked paprika, cumin, cilantro and guacamole add Southwestern flavor.

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Vegetarian Shepherd's Pies

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These mini vegetarian shepherd's pies feature lentils, carrot and corn, crowned with a velvety mashed potato topping. The recipe can also be made in a broiler-safe casserole dish. Serve with a spinach salad with oranges, walnuts and red-wine vinaigrette.

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Lemon Pudding Cakes

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These magical little desserts start out as one batter and separate during baking into fluffy cake hiding a creamy layer of lemon pudding.

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Asparagus-Goat Cheese Soufflés

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Puffy and warm, these asparagus-goat cheese soufflés are the essence of spring. Serve them alongside a big salad with a tangy vinaigrette for a light supper or a special brunch. Though these are wonderful either way, the addition of truffle oil is spectacular and decadent-tasting.

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Blueberry Cupcakes

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The “secret ingredient” in these coconut-infused blueberry cupcakes--mashed potatoes--gives the cake great texture, almost like pound cake. The fluffy frosting is just fun. Because it's low in calories and fat, you can spread or pipe a generous amount on top of each cupcake to make them look extra festive. The frosting stiffens as it stands, so be sure to put it on the cupcakes right after you make it.

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Baked Parmesan Tomatoes

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A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

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Parmesan Spinach Cakes

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If you like spinach-cheese pie, try these simple but elegant-looking little spinach cakes.

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Broccoli & Goat Cheese Souffle

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This elegant broccoli and goat cheese soufflé will wow your family and friends. Soufflés are surprisingly easy to make--the only trick is getting them on the table before they deflate. Serve with: A tomato-and-fennel salad and, for dessert, fresh strawberries drizzled with balsamic vinegar.

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Mini Chile Relleno Casseroles

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Everyone gets an individual portion with this vegetarian, Tex-Mex mini casserole. A normal-size casserole like this would take close to an hour to bake--these are ready in half the time. Heatproof ramekins are a cook's best friend--we use them all the time to hold ingredients while cooking. You can buy them at most grocery stores.

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Meringue-Topped Strawberries & Rhubarb

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Poaching brings out the flavorful strawberry and rhubarb juices with minimal effort. An airy meringue on top of the poached fruit is a healthy (and gorgeous) stand-in for a heavier whipped-cream or ice cream topping.

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Mini Shepherd's Pies

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In EatingWell's take on Shepherd's Pie, we replace the potato topping with convenient, delicious frozen squash puree. And they're baked in individual ramekins to guarantee perfectly sized servings and help you get it on the table fast.

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Black Bean-Smothered Sweet Potatoes

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For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber.

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Mini Ice Cream Sandwiches

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You'll definitely want to make an extra batch (or 5) to have handy in your freezer in the summer. A great way to use up the last of that pint of sorbet or frozen yogurt. Kids will love them too!

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Black Bean Croquettes with Fresh Salsa

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Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.

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Creamy Chicken Potpie

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An irresistible crisp (but easy) phyllo crust tops these homey individual chicken potpies. Make a double batch and freeze extras to have on hand anytime. Serve with a butterhead lettuce salad with red onion and white-wine vinaigrette.

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