Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos
Log In Account Details

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • What Happens to Your Body When You Eat Avocado Every Day

      What Happens to Your Body When You Eat Avocado Every Day

      Can an avocado a day keep your health at bay? What does the research have to say? Read More
    • 7-Day No-Sugar High-Protein Meal Plan

      7-Day No-Sugar High-Protein Meal Plan

      Skip the added sugar and bump up the protein to keep yourself full on this 7-day meal plan. Read More
    • 20 Low-Carb, High-Protein Dinners Ready in 3 Steps or Less

       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Healthy Recipes
  3. Healthy Mealtime Recipes
  4. Healthy Dinner Recipes
  5. Low-Calorie Dinner Recipes
  6. 28 400-Calorie Dinners in 30 Minutes

28 400-Calorie Dinners in 30 Minutes

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD July 06, 2020
Reviewed by Dietitian Jessica Ball, M.S., RD
Skip gallery slides
Pin
6318292.jpg

Make a delicious, low-calorie dinner in just 30 minutes tonight. These dinners are packed with proteins like tofu, chicken and shrimp and rounded out with whole grains and plenty of fresh veggies to make a filling meal. As a bonus, each serving has 400 calories or less. Recipes like Air-Fryer Greek Turkey Burgers and Creamy Spinach Pasta are healthy, flavorful and an easy option for dinner this week.

Start Slideshow

1 of 28

Pin
Facebook Tweet Email Send Text Message

Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

6885399.jpg
View Recipe this link opens in a new tab

Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that's ready in 25 minutes. Source: EatingWell Magazine, September 2019

1 of 28

Advertisement
Advertisement

2 of 28

Pin
Facebook Tweet Email Send Text Message

Seared Scallops with White Bean Ragu & Charred Lemon

6885387.jpg
View Recipe this link opens in a new tab

This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor. Source: EatingWell Magazine, September 2019

2 of 28

3 of 28

Pin
Facebook Tweet Email Send Text Message

Buttermilk Fried Tofu with Smoky Collard Greens

Buttermilk Fried Tofu with Smoky Collard Greens
View Recipe this link opens in a new tab

Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. Source: EatingWell Magazine, October 2019

3 of 28

Advertisement

4 of 28

Pin
Facebook Tweet Email Send Text Message

Air-Fryer Greek Turkey Burgers

6318292.jpg
View Recipe this link opens in a new tab

Sharp raw garlic, fresh herbs and tangy feta cheese superbly flavor these turkey burgers. Since the patties are air-fried with very little oil, there's room to add a bit of olive oil to the meat to keep the patties from drying out. Serve with air-fried zucchini fries (see associated recipe). Source: EatingWell.com, January 2019

4 of 28

5 of 28

Pin
Facebook Tweet Email Send Text Message

Crispy Gnocchi Pasta with Tomatoes & Leeks

7010804.jpg
View Recipe this link opens in a new tab

These gnocchi are crispy on the outside, tender on the inside because you sauté them in hot oil. Plus, they leave a little fond (crispy brown bits) in the pan that adds toasty flavor to the tomato and leek sauce, which is cooked in the same pan. Since this easy gnocchi recipe calls for store-bought shelf-stable gnocchi, it's quick to prepare--just 20 minutes, start to finish. Opt for whole-wheat gnocchi to get 2 extra grams of fiber per serving compared to white. This easy and healthy dinner is easy to customize too: see Tips for variations with shrimp, pesto instead of butter, and pork chops instead of gnocchi. Source: EatingWell Magazine, October 2019

5 of 28

6 of 28

Pin
Facebook Tweet Email Send Text Message

White Beans & Eggs with Pancetta & Fennel

8115872.jpg
View Recipe this link opens in a new tab

Pancetta (cured pork belly) is similar in taste and texture to bacon (which is cured and smoked pork belly). You can find it near the bacon at many grocery stores. Source: Diabetic Living Magazine, Summer 2020

6 of 28

Advertisement
Advertisement
Advertisement

7 of 28

Pin
Facebook Tweet Email Send Text Message

Salt & Pepper Shrimp with Snow Peas

Salt & Pepper Shrimp with Snow Peas
View Recipe this link opens in a new tab

In China, salt and pepper shrimp is traditionally made with tongue-numbing Sichuan peppercorns. If you have some in the pantry, feel free to use them here; we opted for a combo of easier-to-find white and black pepper. The white pepper adds earthy flavor, while black kicks up the heat. Source: EatingWell Magazine, June 2020

7 of 28

8 of 28

Pin
Facebook Tweet Email Send Text Message

Coconut-Curry Chicken Cutlets

Coconut-Curry Chicken Cutlets
View Recipe this link opens in a new tab

This easy chicken cutlet recipe will help you get a healthy meal on the table in just 20 minutes. Coconut milk's creamy consistency is perfect for making quick pan sauces--no need to add a thickener. Source: EatingWell Magazine, May 2020

8 of 28

9 of 28

Pin
Facebook Tweet Email Send Text Message

Eggs in Tomato Sauce with Chickpeas & Spinach

Eggs in Tomato Sauce with Chickpeas & Spinach
View Recipe this link opens in a new tab

Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. Serve with a piece of crusty bread to soak up the sauce. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes. Source: EatingWell.com, July 2018

9 of 28

Advertisement
Advertisement
Advertisement

10 of 28

Pin
Facebook Tweet Email Send Text Message

Mahi-Mahi Fish Tacos

7850383.jpg
View Recipe this link opens in a new tab

In this mahi-mahi fish taco recipe, chili-coated fish gets a lovely crust from the hot pan. The creaminess of the avocado sauce complements the crisp crunch of the jicama, and it's all pulled together in 20 minutes. Source: EatingWell.com, March 2020

10 of 28

11 of 28

Pin
Facebook Tweet Email Send Text Message

Linguine with Lemon Alfredo Shrimp

Linguine with Lemon Alfredo Shrimp
View Recipe this link opens in a new tab

This bright and lemony shrimp pasta dish was inspired by traditional Alfredo but comes in at only a fraction of the fat and calories. Reduced-fat cream cheese adds body to the sauce, while Parmesan cheese adds its signature robust flavor. This recipe calls for brown rice pasta, which is gluten-free, but if gluten is not a concern for you feel free to serve this sauce over regular linguine or fettucine--or any pasta you like! Source: EatingWell.com, March 2020

11 of 28

12 of 28

Pin
Facebook Tweet Email Send Text Message

25-Minute Chicken & Veggie Enchiladas

25-Minute Chicken & Veggie Enchiladas
Credit: Jennifer Causey
View Recipe this link opens in a new tab

These chicken enchiladas are great for using up any veggies you have lingering in your fridge. Our chicken enchilada recipe calls for zucchini, squash and onion, but you could easily swap in spinach, onions or potatoes. Source: 400 Calorie Recipes

12 of 28

Advertisement
Advertisement
Advertisement

13 of 28

Pin
Facebook Tweet Email Send Text Message

Creamy Spinach Pasta

7671174.jpg
View Recipe this link opens in a new tab

This might be one of the creamiest light pasta dishes you've ever had! The mascarpone cheese adds a richness to the spinach pasta that's unexpected--especially in a healthy pasta recipe. Source: 400 Calorie Recipes

13 of 28

14 of 28

Pin
Facebook Tweet Email Send Text Message

Steak, Pepper & Sugar Snap Stir Fry

7664169.jpg
View Recipe this link opens in a new tab

Turn to this beef stir-fry recipe for a quick and easy dinner. The tender, spicy steak is cooked in the same wok or skillet as the crisp, colorful vegetables and smells divine as the dish is cooking. Source: 400 Calorie Recipes

14 of 28

15 of 28

Pin
Facebook Tweet Email Send Text Message

Easy Shrimp Scampi with Zucchini Noodles

Easy Shrimp Scampi with Zucchini Noodles
Credit: Diana Chistruga
View Recipe this link opens in a new tab

Enjoy classic shrimp scampi lightened up with a white wine-butter sauce and zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness. Source: 400 Calorie Recipes

15 of 28

Advertisement
Advertisement
Advertisement

16 of 28

Pin
Facebook Tweet Email Send Text Message

Eggplant Curry

6963269.jpg
View Recipe this link opens in a new tab

We cook the eggplant in the oven to speed up the recipe and keep things from getting too unruly on the stovetop. While the eggplant roasts, line up all of your ingredients and begin cooking to make this easy eggplant curry come together seamlessly. Any leftovers will hold up well and are great for taking to work for lunch. Source: EatingWell.com, October 2019

16 of 28

17 of 28

Pin
Facebook Tweet Email Send Text Message

Skillet Pork Chops with Peas, Carrots & Pearl Onions

6960155.jpg
View Recipe this link opens in a new tab

This superfast one-dish dinner is full of classic flavor and is such a crowd pleaser that you'll want to work it into your regular weeknight dinner rotation. We call for bone-in pork chops to maximize flavor, but boneless pork chops are a fine substitution. To round out this meal a little more, serve with rice or mashed potatoes. Source: EatingWell.com, October 2019

17 of 28

18 of 28

Pin
Facebook Tweet Email Send Text Message

Sweet & Sour Chicken with Broccoli

6613180.jpg
View Recipe this link opens in a new tab

This easy chicken and broccoli recipe makes a delicious, healthier alternative to Chinese takeout--and it takes just 20 minutes to make, so it's ideal for an easy weeknight dinner. When toasted, ramen noodles make a tasty, crunchy topping for a stir-fry or salad. Source: EatingWell Magazine, June 2019

18 of 28

Advertisement
Advertisement
Advertisement

19 of 28

Pin
Facebook Tweet Email Send Text Message

Grilled Chicken Tacos with Slaw & Lime Crema

6569083.jpg
View Recipe this link opens in a new tab

In this easy and healthy chicken taco recipe, we top grilled chicken tenders with a crunchy and colorful vegetable slaw and a simple blend of sour cream, lime juice and cilantro. The chicken is cooked on a grill pan, so these crowd-pleasing chicken tacos make for a great 25-minute weeknight dinner year-round. Source: EatingWell.com, April 2019

19 of 28

20 of 28

Pin
Facebook Tweet Email Send Text Message

Jackfruit Sloppy Joes

6439463.jpg
View Recipe this link opens in a new tab

Meaty jackfruit makes these vegan sloppy Joes rich and filling. Jackfruit, a starchy tropical fruit, is mildly nutty and sweet, a blank canvas for a warm and spicy sauce like the one for this quick meat-free sandwich. Source: EatingWell.com, March 2019 

20 of 28

21 of 28

Pin
Facebook Tweet Email Send Text Message

Mexican-Spiced Pork Medallions with Cheddar-Jalapeño Polenta

<p>Creamy polenta is jazzed up with Cheddar and jalapeño, providing a delicious base for spicy pork medallions in this Mexican-inspired 25-minute recipe. Source: Diabetic Living Magazine</p>
View Recipe this link opens in a new tab

Creamy polenta is jazzed up with Cheddar and jalapeño, providing a delicious base for spicy pork medallions in this Mexican-inspired 25-minute recipe. Source: Diabetic Living Magazine

21 of 28

Advertisement
Advertisement
Advertisement

22 of 28

Pin
Facebook Tweet Email Send Text Message

Creamy Salmon & Sugar Snap Cauliflower Gnocchi

<p>Tender cauliflower gnocchi combine with a quick cream sauce, tender peas and flaky salmon for an unforgettable weeknight dinner. This one is so good you might make it for special occasions. If you don't like smoked salmon, use fresh. Source: EatingWell.com, January 2019</p>
View Recipe this link opens in a new tab

Tender cauliflower gnocchi combine with a quick cream sauce, tender peas and flaky salmon for an unforgettable weeknight dinner. This one is so good you might make it for special occasions. If you don't like smoked salmon, use fresh. Source: EatingWell.com, January 2019

22 of 28

23 of 28

Pin
Facebook Tweet Email Send Text Message

Chickpea & Jackfruit Curry

5911437.jpg
View Recipe this link opens in a new tab

The stringy texture and mild flavor of canned jackfruit mimics chicken in this vegan curry recipe. Chickpeas add delicious crunch and protein for a satisfying meal. Serve over brown rice for an easy, healthy dinner. Source: EatingWell.com, October 2018

23 of 28

24 of 28

Pin
Facebook Tweet Email Send Text Message

Salmon Tacos with Pineapple Salsa

5691772.jpg
View Recipe this link opens in a new tab

An easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chile powder or cayenne with the chili powder. Source: EatingWell.com, August 2018

24 of 28

Advertisement
Advertisement
Advertisement

25 of 28

Pin
Facebook Tweet Email Send Text Message

Brussels Sprouts and Goat Cheese Flatbread

<p>Brussel sprouts--the once-dreaded side dish--get a tasty overhaul as a crunchy and nutritious pizza topper in this quick-and-easy flatbread recipe. Source: Diabetic Living Magazine</p>
View Recipe this link opens in a new tab

Brussel sprouts--the once-dreaded side dish--get a tasty overhaul as a crunchy and nutritious pizza topper in this quick-and-easy flatbread recipe. Source: Diabetic Living Magazine

25 of 28

26 of 28

Pin
Facebook Tweet Email Send Text Message

Skillet Steak with Mushroom Sauce

5571603.jpg
View Recipe this link opens in a new tab

This steak, broccoli rabe and pea dinner is a one-skillet meal that will be on your table in just 25 minutes! The pan drippings combine with mushroom, broth and grainy mustard to make a thick and delicious sauce. Source: Diabetic Living Magazine

26 of 28

27 of 28

Pin
Facebook Tweet Email Send Text Message

Italian Penne with Tuna

Italian Penne with Tuna
View Recipe this link opens in a new tab

Need a quick pasta dish that's flavorful and colorful? This penne pasta dinner-for-two combines leeks, baby spinach, tuna and sun-dried tomatoes--and it's ready in just 20 minutes! Source: Diabetic Living Magazine

27 of 28

Advertisement
Advertisement
Advertisement

28 of 28

Pin
Facebook Tweet Email Send Text Message

Garlic-Lime Pork with Farro & Spinach

5583211.jpg
View Recipe this link opens in a new tab

In this easy main dish recipe, pork chops are paired with farro and spinach in a zesty peanut butter-lime sauce. This one-skillet meal will be on the table in under 30 minutes and requires minimal cleanup. Source: Diabetic Living Magazine

28 of 28

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Alex Loh

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 28 Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
    2 of 28 Seared Scallops with White Bean Ragu & Charred Lemon
    3 of 28 Buttermilk Fried Tofu with Smoky Collard Greens
    4 of 28 Air-Fryer Greek Turkey Burgers
    5 of 28 Crispy Gnocchi Pasta with Tomatoes & Leeks
    6 of 28 White Beans & Eggs with Pancetta & Fennel
    7 of 28 Salt & Pepper Shrimp with Snow Peas
    8 of 28 Coconut-Curry Chicken Cutlets
    9 of 28 Eggs in Tomato Sauce with Chickpeas & Spinach
    10 of 28 Mahi-Mahi Fish Tacos
    11 of 28 Linguine with Lemon Alfredo Shrimp
    12 of 28 25-Minute Chicken & Veggie Enchiladas
    13 of 28 Creamy Spinach Pasta
    14 of 28 Steak, Pepper & Sugar Snap Stir Fry
    15 of 28 Easy Shrimp Scampi with Zucchini Noodles
    16 of 28 Eggplant Curry
    17 of 28 Skillet Pork Chops with Peas, Carrots & Pearl Onions
    18 of 28 Sweet & Sour Chicken with Broccoli
    19 of 28 Grilled Chicken Tacos with Slaw & Lime Crema
    20 of 28 Jackfruit Sloppy Joes
    21 of 28 Mexican-Spiced Pork Medallions with Cheddar-Jalapeño Polenta
    22 of 28 Creamy Salmon & Sugar Snap Cauliflower Gnocchi
    23 of 28 Chickpea & Jackfruit Curry
    24 of 28 Salmon Tacos with Pineapple Salsa
    25 of 28 Brussels Sprouts and Goat Cheese Flatbread
    26 of 28 Skillet Steak with Mushroom Sauce
    27 of 28 Italian Penne with Tuna
    28 of 28 Garlic-Lime Pork with Farro & Spinach

    Share & More

    Facebook Tweet Email Send Text Message
    EatingWell

    Magazines & More

    Learn More

    • About Us
    • Contact Us
    • Advertise
    • Content Licensing
    • Recipe Index
    • Jobs
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletters
    Sign Up
    Meredith© 2023 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com

    Sign in

    View image

    28 400-Calorie Dinners in 30 Minutes
    this link is to an external site that may or may not meet accessibility guidelines.