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       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
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  1. Home
  2. Healthy Recipes
  3. Nutrient-Focused Diets
  4. Healthy High-Calcium Recipes
  5. 32 Easy High-Calcium Dinners

32 Easy High-Calcium Dinners

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD January 29, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Linguine with Lemon Alfredo Shrimp

Leafy greens, tofu and creamy cheese are just some of the ingredients that make these meals rich in calcium. Calcium is well-known for its bone-healthy benefits, and also plays a vital role in nerve health, hormone regulation and cardiovascular health. Each dinner contains at least 200 milligrams of calcium, so you'll get in 20% of your daily needs. This mix of healthy recipes has everything from veggie-packed quiche to one-pot pastas, so you're sure to find something perfect for tonight's meal. Recipes like our Linguine with Lemon Alfredo Shrimp and Chicken Pesto Panini are so simple, they require just 20 minutes of active time or less in the kitchen.

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Cheesy Zucchini Quiche

Cheesy Zucchini Quiche
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This cheesy crustless zucchini quiche has plenty of leeks and zucchini enveloped in a light custard. Feta and fontina cheeses add a rich depth of flavor. Serve it for brunch or anytime you have extra zucchini on hand.

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Chicken Pesto Panini

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In this chicken pesto panini recipe, the extra-thin bread gets nice and crispy, the mozzarella melts beautifully and the arugula adds a fresh and peppery note to complement the pesto. It's a delicious and easy panini to throw together!

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One-Pot Cheesy Tex-Mex Pasta

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This comforting one-pot pasta dish has a Southwestern kick. Chili powder and pico de gallo flavor the dish, while melted Mexican cheese adds a creamy finish. Top it with your favorite fixings like scallions, cilantro and sour cream, and serve it alongside a crisp green salad for an easy weeknight meal the whole family will love.

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Linguine with Lemon Alfredo Shrimp

Linguine with Lemon Alfredo Shrimp
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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!

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Build-Your-Own Grilled Cheese

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It's called a grilled cheese, so why not make it on the grill? Multiply this recipe by the number of people you're serving, then set out all the toppings and let everyone make their own creations.

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Savory Dutch Baby with Arugula & Parmesan

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Also called a German pancake, this breakfast or brunch dish is delicious served with sweet or savory ingredients. Here, we make this Dutch baby recipe dinner-worthy by topping it with a fresh salad, cheese and fried eggs.

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Chicken Enchiladas with White Sauce

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In this easy chicken enchiladas recipe, we make a white sauce from chicken broth and sour cream that coats corn tortillas rolled up with shredded chicken, onion, peppers and spices. Poblano peppers tend to be mild, but if you really want to cut the heat, use a green bell pepper instead.

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Zucchini Noodle Primavera

Zucchini Noodle Primavera
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This primavera recipe cuts carbs by swapping out the pasta for zucchini "noodles." This quick vegetarian dinner is chock-full of colorful vegetables smothered in a light, creamy sauce. We like using prepackaged spiralized zucchini noodles to keep this recipe ultra-fast, but if you have a spiralizer and zucchini on hand, you can easily make your own.

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BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous

BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
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In the U.S., dry whole-wheat couscous has been partially cooked, making it a quick-cooking (5 minutes!) whole-grain weeknight dinner champ. And when you buy peeled shrimp, plus a bag of prechopped kale and bottled barbecue sauce, the savings in prep time helps to get this healthy dinner done in a jiff.

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Creamy Mushroom, Chicken & Asparagus Bake

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This comforting weeknight casserole recipe features plenty of mushrooms and asparagus combined with chicken and brown rice and a creamy Parmesan cheese sauce. Whip this up anytime you have leftover chicken or cooked brown rice to spare.

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Prosciutto, Mozzarella & Melon Plate

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This perfect picnic for two is great for an outdoor date night or even just a quick, romantic dinner at home. The fresh fruit, vegetables and cheese pair perfectly with prosecco for sipping. Chocolate-dipped strawberries for dessert make the meal extra-special.

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Baked Eggs in Tomato Sauce with Kale

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You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.

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Chicken Parmesan Pizza

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Upgrade pizza night with this recipe makeover that combines two all-time favorites--pizza and chicken Parm--into one quick and easy pizza (no dipping and breading required!).

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Adobo Chicken & Kale Enchiladas

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Put out your favorite toppings for these quick and healthy layered enchiladas. We like cilantro, sour cream, guacamole and jalapeños.

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Greek Salad with Edamame

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Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.

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Roasted Red Pepper, Spinach & Feta Penne Pasta

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In this quick 20-minute dinner recipe, tender penne pasta is combined with garlic, roasted red peppers and spinach and topped with crumbled feta cheese for a fast and easy Mediterranean-inspired meal. This recipe was graciously shared by EatingWell reader Dottie Carpenter, who states, "Recipes are no good if they're not shared!"

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Quinoa-Black Bean Salad

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Enjoy this quinoa and black bean salad as a delicious and quick vegetarian main dish or as a side for grilled chicken or steak. And don't forget the leftovers! They make an easy lunch on the go.

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Shrimp Cobb Salad with Dijon Dressing

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We've replaced chicken with shrimp in this delicious and easy spin on the classic Cobb salad. This satisfying salad takes just 20 minutes to make, so it's perfect for weeknight dinners, but it's elegant enough to serve to guests.

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White Bean & Avocado Sandwich

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White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

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Skillet Ravioli Lasagna

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This easy inside-out ravioli lasagna is the ultimate weeknight comfort food--no layering or mixing bowls required. Feel free to swap in ground turkey for the beef. Look for fresh mozzarella balls (also called "pearls") in the specialty cheese section of your grocery store.

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Creamy Lemon Pasta with Shrimp

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Yogurt makes a fine substitute for cream in the sauce for this easy pasta recipe. Just warm the yogurt (do not boil) and add some pasta-cooking water to thin it out. Lemon and fresh basil brighten up the whole-wheat pasta and complement the shrimp in this quick dinner recipe.

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Cherry Tomato & Garlic Pasta

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This easy and healthy pasta recipe takes just 20 minutes to prep so it's a perfect weeknight dinner. Cooking garlic cloves whole and then mashing them into the sauce not only saves time, it creates a mellow garlic flavor that melds seamlessly into the silky burst cherry tomatoes.

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Beefless Vegan Tacos

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Take taco night in a new direction with these healthy vegan tacos. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. You can also use the filling in burritos, bowls, taco salads and to top nachos.

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Hearty Tomato Soup with Beans & Greens

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Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

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Chicken, Brussels Sprouts & Mushroom Salad

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Shaving the vegetables for this easy salad recipe makes them deliciously tender-crisp without having to cook anything and helps them stand up to the bright homemade vinaigrette and salty Parmesan cheese.

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Taco Sweet Potato Shepherd's Pie

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Revamp traditional shepherd's pie with this Tex-Mex take on the classic comfort food with taco seasoning, black beans and a little jalapeño. The flavor- and veggie-packed filling gets topped with cilantro-lime sweet potatoes for a satisfying and healthy dinner recipe.

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Fruit, Veggie & Cheese Plate

Fruit, Veggie & Cheese Plate
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This healthy fruit, veggie and cheese plate is easy and affordable to pull together for a fun snack-style dinner at home or can be packed up and enjoyed as an outdoor picnic.

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Roasted Veggie & Tofu Brown Rice Bowl

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A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.

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Green Goddess Grain Bowl

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This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes.

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Tofu & Vegetable Scramble

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Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas.

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Sichuan Ramen Cup of Noodles with Cabbage & Tofu

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The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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    1 of 32 Cheesy Zucchini Quiche
    2 of 32 Chicken Pesto Panini
    3 of 32 One-Pot Cheesy Tex-Mex Pasta
    4 of 32 Linguine with Lemon Alfredo Shrimp
    5 of 32 Build-Your-Own Grilled Cheese
    6 of 32 Savory Dutch Baby with Arugula & Parmesan
    7 of 32 Chicken Enchiladas with White Sauce
    8 of 32 Zucchini Noodle Primavera
    9 of 32 BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
    10 of 32 Creamy Mushroom, Chicken & Asparagus Bake
    11 of 32 Prosciutto, Mozzarella & Melon Plate
    12 of 32 Baked Eggs in Tomato Sauce with Kale
    13 of 32 Chicken Parmesan Pizza
    14 of 32 Adobo Chicken & Kale Enchiladas
    15 of 32 Greek Salad with Edamame
    16 of 32 Roasted Red Pepper, Spinach & Feta Penne Pasta
    17 of 32 Quinoa-Black Bean Salad
    18 of 32 Shrimp Cobb Salad with Dijon Dressing
    19 of 32 White Bean & Avocado Sandwich
    20 of 32 Skillet Ravioli Lasagna
    21 of 32 Creamy Lemon Pasta with Shrimp
    22 of 32 Cherry Tomato & Garlic Pasta
    23 of 32 Beefless Vegan Tacos
    24 of 32 Hearty Tomato Soup with Beans & Greens
    25 of 32 Chicken, Brussels Sprouts & Mushroom Salad
    26 of 32 Taco Sweet Potato Shepherd's Pie
    27 of 32 Fruit, Veggie & Cheese Plate
    28 of 32 Roasted Veggie & Tofu Brown Rice Bowl
    29 of 32 Green Goddess Grain Bowl
    30 of 32 Tofu & Vegetable Scramble
    31 of 32 Sichuan Ramen Cup of Noodles with Cabbage & Tofu
    32 of 32 Green Goddess Salad with Chickpeas

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    32 Easy High-Calcium Dinners
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