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20 Surprisingly Low-Fat Recipes That Won’t Disappoint You

Not that long ago, we were all told that eating fat made us fat, and low-fat diets were all the rage.

Well, it’s not that simple.

Our bodies require certain types and amounts of dietary fat to stay healthy and vital, and eating too little can cause all kinds of negative effects in the body.

On the other hand, dietary fat contains a lot of calories (about 9 per gram), which means we have to watch our intake if we want to keep our macros balanced.

Enter low-fat recipes.

They’re great for keeping fat intake (and thus calories) under control, but they also often produce bland, flat, and unsatisfying food.

But, as these recipes will prove, they don’t have to. Low-fat foods can be interesting, delicious, and filling.


Egg & Black Bean Brunch Tostadas

low fat Egg and Bean Tostadas Picture courtesy of No Gojis No Glory

Instead of relying on an omelette in the morning, make these easy tostadas topped with scrambled eggs and black beans.

This makes a good breakfast for two if neither of you are famished, but if your stomach is grumbling, go ahead and eat the whole batch. It’s a well-balanced vegetarian breakfast with tons of protein and carbs that’ll fuel you through the day.

Serves 4 / Makes 8


4 yellow corn tortillas (6” each)

Chili powder to taste

1 can (15 oz.) low-sodium black beans

1/4 tsp. sea salt

1 1/2 Tbsp. water

1/2 cup chopped white onion

2 tsp. extra-virgin olive oil

1 Tbsp. freshly squeezed lime juice

4 large eggs

1/2 tomato, chopped (or use fresh salsa)

1/2 cup (about 2 oz.) queso fresco or feta, crumbled

Chopped chives, for garnish

Nutrition Facts (Per Serving)

Calories: 250

Protein: 14 grams

Carbs: 27 grams

Fat: 10 grams

  Get the Recipe

Crispy Parmesan Cauliflower Poppers

low fat cauliflower poppers Picture courtesy of The Cozy Apron

Rather than defrosting a bag of ready-made tater tots, you can make this healthy alternative using cauliflower, which isn’t anywhere near as calorie-dense as potatoes.

These poppers make a great side dish or snack, and since they’re flavored with just Parmesan and paprika, you’ll be able to pair them with a variety of entrées like barbecue chicken and sauces like buttermilk ranch.

Serves 4


1 bag (12 oz.) cauliflower florets, cut into bite-sized pieces

Salt to taste

1/2 cup flour

2 large eggs

1 cup panko bread crumbs

1/2 cup (about 2 oz.) grated Parmesan

Pinch of paprika

Freshly ground black pepper to taste

Canola oil, for frying

Nutrition Facts (Per Serving)

Calories: 262

Protein: 14 grams

Carbs: 36 grams

Fat: 7 grams

  Get the Recipe

Spinach, Artichoke & White Bean Dip

low fat spinach artichoke dip recipe Picture courtesy of Simple Veganista

Artichokes are healthy with a ton of fiber, a few grams of plant-based protein, and micronutrients like magnesium.

Yet a lot of spinach artichoke dips manage to go overboard with butter or cream cheese, adding unnecessary calories to a nutritious snack.

Low in fat, high in fiber, this version is so good in terms of flavor and macros, you can even enjoy it for lunch. Serve with veggie sticks, pita chips, or whole-grain toast.

Serves 4


1/4 cup bread crumbs

2 Tbsp. extra-virgin olive oil

1 medium onion (or large shallot), diced

3 cloves garlic, minced (or 1/2 tsp. garlic powder)

1 jar (14 oz.) artichoke hearts in water, drained and chopped

1 bunch spinach, roughly chopped

1 can (15 oz.) cannellini beans, drained and rinsed

Juice of 1 lemon

3 Tbsp. water

3 Tbsp. nutritional yeast (optional)

1 tsp. dried thyme, basil, or oregano

Salt and freshly ground black pepper to taste

1/2 tsp. red pepper flakes

Nutrition Facts (Per Serving)

Calories: 313

Protein: 20 grams

Carbs: 47 grams

Fat: 8 grams

  Get the Recipe

Tomato Shrimp Stir Fry

low fat Shrimp Stir Fry recipe Picture courtesy of Omnivore’s Cookbook

Like a lot of cuisine associated with greasy takeout, Chinese food gets a bad rap for being loaded with fats. That doesn’t have to be the case, especially when you make it yourself.

When you cook this low-fat stir fry, it’ll take you less than 20 minutes to get dinner on the table. Eat it with brown rice or noodles, and if you wind up with leftovers, chop them up the next day to use as filling for shrimp spring rolls.

Serves 4


1 lb. shrimp, peeled and deveined

2 tsp. minced ginger

2 Tbsp. Shaoxing wine (or sake)

1 Tbsp. potato starch (or cornstarch)

1/2 tsp. salt

1 small can (6 oz.) diced tomatoes

1 Tbsp. rice vinegar

2 Tbsp. pure honey

1 Tbsp. oil

1/2 onion, chopped

1 cup snow peas, fresh or frozen

1 cup green peas, fresh or frozen

Nutrition Facts (Per Serving)

Calories: 269

Protein: 29 grams

Carbs: 23 grams

Fat: 6 grams

  Get the Recipe

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Pork Chops Stuffed with Feta & Spinach

low fat stuffed pork recipe Picture courtesy of Food Network

If you’re afraid of eating dry, tough pork chops, the best solution is to stuff them. You’ll also add flavor while you’re at it, and can pump up the nutrition too with spinach and feta.

This method is easy as long as you have thick, boneless pork chops. Slice it in the middle, and you can add the spinach-feta filling.

To finish off this low-fat, low-carb entrée that’s full of flavor, the pork chops go under the broiler for less than 10 minutes.

Serves 4


Cooking spray

4 cloves garlic, minced and divided

1/2 tsp. salt, divided

1/4 tsp. freshly ground black pepper, divided

5 sun-dried tomatoes, packed without oil, diced

1 package (10 oz.) frozen chopped spinach, thawed and squeezed dry

1/4 cup (about 1oz.) reduced-fat feta

3 Tbsp. (about 1 1/2 oz.) fat-free cream cheese

1/2 tsp. lemon zest

4 boneless center-cut pork loin chops (about 4 oz. each), trimmed of fat

2 Tbsp. freshly squeezed lemon juice

2 tsp. Dijon mustard

1/4 tsp. dried oregano

Nutrition Facts (Per Serving)

Calories: 232

Protein: 32 grams

Carbs: 7 grams

Fat: 9 grams

  Get the Recipe

Athens Chicken Pinwheels on Pasta

low fat chicken pasta recipe Picture courtesy of Ben Fink

Once you master basic chicken breast for dinner, it’s time to take it to the next level and learn to stuff it. Pound the chicken flat, which not only tenderizes the lean meat but makes it possible to roll up, and then you can add a filling like veggies, mushrooms, and feta cheese.

This low-fat chicken entrée is from the Healthy Slow Cooker Cookbook: 200 Low-Fuss Good-for-You Recipes, which has enough low-fat meals to keep you full for a year.

Put together by the American Heart Association, it also includes heart-healthy recipes like shrimp jambalaya and Sicilian tuna farfalle.

healthy slow cooker cookbook

Serves 4


Stuffed Chicken:

2 large boneless skinless chicken breasts (about 1 lb. total), trimmed of fat, pounded to 1/4” thick

1 tsp. extra-virgin olive oil

1/4 cup finely chopped red bell pepper

1/4 cup finely chopped onion

1/4 cup chopped button mushrooms

2 cloves garlic, minced

1/2 tsp. dried oregano, crumbled

1/8 tsp. salt

1 Tbsp. balsamic vinegar

1/2 cup low-sodium chicken broth

Pasta with Sauce:

4 oz. whole-grain spaghetti

3/4 cup low-sodium chicken broth

2 Tbsp. finely chopped red bell pepper

1/4 tsp. freshly ground black pepper

1 Tbsp. fresh Italian parsley, chopped

1/2 tsp. freshly squeezed lemon juice

Nutrition Facts (Per Serving)

Calories: 236

Protein: 31 grams

Carbs: 18 grams

Fat: 4 grams

  Get the Recipe

Slow Cooker Chicken & Rice Soup

low fat Slow Cooker Cream of Chicken and Rice Soup recipe Picture courtesy of Skinny Ms.

Winter dishes tend to be full of fat, like braised meats and hearty stews. This is one low-fat soup recipe that’s comforting and rich, ensuring you’ll stay full and happy no matter how chilly it is outside.

Chicken soup sometimes has tons of carbs – like noodles or rice – and practically no meat. In this version, the macros are in your favor with nearly 20 grams of protein per bowl.

Serves 8


1/2 cup long-grain brown rice

3 carrots, peeled and sliced

1 large potato, cubed

1 stalk celery, diced

1 onion, diced

2 cloves garlic, minced

1/2 tsp. freshly ground black pepper

1/4 tsp. crushed red pepper flakes

Salt to taste

2 sprigs fresh thyme

1 lb. boneless skinless chicken breast, cubed

4 cups fat-free chicken broth

1 cup low-fat milk

Nutrition Facts (Per Serving)

Calories: 188

Protein: 19 grams

Carbs: 23 grams

Fat: 2 grams

  Get the Recipe

Vegan Alfredo Sauce

low fat penne pasta recipe Picture courtesy of Earthling Anni

For a low-fat alfredo, you can actually leave out the cheese altogether. This recipe uses cashews to make the sauce creamy, so it’s not totally fat-free, but the alfredo is a well-balanced meal in itself.

That’s because potatoes make up the base of the sauce. And there’s nutritional yeast – basically a savory supplement – to make it taste cheesy. Serve with whole-wheat pasta, and for more flavor and health benefits, add sautéed mushrooms.

Serves 4


1/2 cup raw cashews

3 medium potatoes, chopped

1 medium onion, chopped

2 cloves garlic, minced

3 Tbsp. nutritional yeast

3 cups water

Juice of 1/2 lemon

Freshly grated nutmeg to taste

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 324

Protein: 10 grams

Carbs: 39 grams

Fat: 10 grams

  Get the Recipe


Chicken Souvlaki

low fat chicken souvlaki recipe Picture courtesy of Muscle and Fitness

Grilled chicken skewers are tantalizing enough to order at a restaurant, but they’re also easy enough to learn to make at home.

When you need a low-fat dinner for one or two people, start by slicing the chicken breast into evenly sized cubes, and do a quick lemon-garlic marinade before threading and cooking the kebabs.

Then, the only work left is to make tzatziki by shredding half a cucumber and then stirring it together with Greek yogurt and simple seasonings.

Serves 1



1 chicken breast (about 6 oz.), cubed

1 clove garlic, minced

1 Tbsp. dried oregano

Juice of 1 lemon

1 Tbsp. extra-virgin olive oil

Salt and freshly ground black pepper to taste


8 oz. nonfat plain Greek yogurt

1/2 cucumber, deseeded and shredded

1 clove garlic, minced

1 tsp. extra-virgin olive oil

Salt and lemon juice to taste

Nutrition Facts (Per Serving)

Calories: 430

Protein: 65 grams

Carbs: 21 grams

Fat: 10 grams

  Get the Recipe

Raspberry Balsamic Chicken

low fat raspberry chicken recipe Picture courtesy of Skinny Kitchen

Chicken breast is perfect when you need a high-protein meal that doesn’t take much kitchen skill to make. Once you nail a basic cooking method like baking chicken, it’s easy to tackle delicious variations.

Switch up the sauce, seasoning, or side, and you’ll have all new flavors going on. This simple recipe just adds two ingredients – raspberry jam and balsamic vinegar – to make a low-fat dinner that tastes gourmet.

Serves 4


3/4 cup chopped onion

1 tsp. extra-virgin olive oil

Cooking spray

1/2 tsp. dried thyme

1/4 tsp. salt

4 boneless skinless chicken breasts (about 4 oz. each)

1/3 cup reduced-sugar raspberry jam

2 Tbsp. balsamic vinegar

1/4 tsp. salt

Freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 148

Protein: 26 grams

Carbs: 4 grams

Fat: 3 grams

  Get the Recipe

Buffalo Chicken Quinoa Meatballs

low fat slow cooker buffalo chicken Picture courtesy of Slender Kitchen

No matter what kind of meatballs you want to make, if you prepare them in a slow cooker, they’ll come out perfectly tender.

And since they have a long time to stew, they’ll soak up tons of flavor – in this case from carrots, celery, and Frank’s red hot sauce.

Amp up this Buffalo chicken dinner even more by serving it as a meatball sub topped with crumbled blue cheese and creamy ranch dressing.

Serves 6 / Makes 36


2 lbs. 95% lean ground chicken

3/4 cup cooked quinoa

1 carrot, minced

1 stalk celery, minced

1 large egg, lightly beaten

1 tsp. garlic powder

1 tsp. onion powder

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1 1/2 cups Frank’s red hot sauce

Nutrition Facts (Per Serving)

Calories: 250

Protein: 33 grams

Carbs: 7 grams

Fat: 9 grams


  Get the Recipe

Beef Enchilada Pie

low fat beef enchilada recipe Picture courtesy of Que Rica Vida

Skip the greasy steak tacos, and make this low-fat beef enchilada pie. There are just three steps to the recipe.

First, brown the ground beef and onion in the pan, and stir in the sauce and seasonings. Layer the meat with tortillas in a casserole dish. Finally, top with cheese and sauce before it goes in the oven.

Any leftovers can be kept in the freezer, and then you’ll have an even easier dinner for a busy weeknight.

Serves 6


1 lb. 93% lean ground beef

1 medium onion, chopped

1 can (10 oz.) red enchilada sauce

1/2 cup frozen corn, thawed and drained

1 can (4.5 oz.) diced green chiles, drained

1 tsp. ground cumin

1 tsp. chili powder

5 flour tortillas (about 8” each)

1 cup (about 4 oz.) shredded reduced-fat Mexican cheese blend

Fat-free sour cream (optional topping)

Nutrition Facts (Per Serving)

Calories: 290

Protein: 22 grams

Carbs: 25 grams

Fat: 11 grams

  Get the Recipe

Toasted Bulgur with Poached Chicken

low fat Chicken smeed bowl Picture courtesy of Maureen Abood

If you overbake chicken breast too often and are tired of eating it dry, you have a few other options for an easy low-fat dinner. Make a sauce to smother it in, start a few hours early using a slow cooker, or learn to poach chicken on the stove.

Poached entrées are often associated with upscale restaurants, but that shouldn’t stop you from trying this technique at home. It just means the chicken breast is cooked in boiling water and, in this recipe, is then finished along with the bulgur wheat.

Serves 4


2 chicken breasts (about 8 oz. each), preferably bone-in and skin-on

2 cups coarse cracked wheat bulgur

2 Tbsp. butter

1 tsp. salt

1/4 tsp. freshly ground black pepper

1 cinnamon stick (or 1/4 tsp. ground cinnamon)

Nutrition Facts (Per Serving)

Calories: 387

Protein: 30 grams

Carbs: 53 grams

Fat: 8 grams

  Get the Recipe

Cabbage Soup with Turmeric & Ginger

low fat Cabbage Soup Picture courtesy of Easy Cooking with Molly

If you’ve tried a handful of diets, at some point you’ve surely sat in front of a bowl of lackluster cabbage soup. Spice it up with turmeric and ginger, and this boring low-fat lunch can become one of your favorite meal plan staples.

The spices add a lot of flavor, as well as health benefits. Both turmeric and ginger work as natural anti-inflammatories, which can work a lot of wonders like decreasing muscle soreness after exercising.

Serves 4


2 cups water

1/2 large onion, diced

1/2 medium white cabbage, cubed small

1 cup carrots, cubed small

1 Tbsp. grated ginger (or to taste)

1 Tbsp. extra-virgin olive oil (or butter)

1/4 tsp. ground turmeric

1/4 tsp. freshly ground black pepper

1/4 tsp. dried rosemary (optional)

1 tsp. salt

Nutrition Facts (Per Serving)

Calories: 83

Protein: 2 grams

Carbs: 12 grams

Fat: 4 grams

  Get the Recipe

Peanut Butter Banana Protein Granola

low fat peanut butter granola recipe Picture courtesy of Healthy Helper Blog

This oil-free granola uses a mixture of banana and egg whites to get the grains to cluster together and crisp up in the oven. The result is a low-fat granola – and one that contains no added sugar.

All the sweetness comes from whole fruit, including either raisins or banana chips, depending on your preferences. To lower the fat even more, leave out the chopped peanuts, and include both kinds of dried fruit.

Serves 4


2 Tbsp. peanut flour (such as PB2)

1 egg white (or 1 Tbsp. maple syrup)

1/2 ripe banana, pureed

1/2 tsp. vanilla extract

1/2 tsp. ground cinnamon

1/4 cup raw buckwheat groats (optional)

1 1/2 cups puffed rice

3/4 cup rolled oats

1/8 tsp. sea salt

1/4 cup dry roasted peanuts, chopped

1/4 cup dried raisins (or banana chips)

Nutrition Facts (Per Serving)

Calories: 213

Protein: 8 grams

Carbs: 34 grams

Fat: 6 grams

  Get the Recipe

Happy Hydrator Salad with Lemon Mustard Tarragon Dressing

low fat salad recipe Picture courtesy of Healthy Blender Recipes

To make a low-fat salad, you need a low-fat salad dressing. This one uses broth instead of oil or mayonnaise, so it delivers big on flavor without smothering the fresh greens in extra calories.

Keep it lean while turning this small salad into a whole meal by adding sliced chicken breast, leftover salmon, or cooked shrimp.

Leave out toppings like seeds and nuts to keep it low-fat, opting for more veggies like carrots and radishes instead.

Serves 4



2 heads garlic

1/4 cup freshly squeezed lemon juice

1/4 tsp. sea salt

1 Tbsp. chopped fresh tarragon

1/2 cup chicken broth

1 Tbsp. Dijon mustard

1/8 tsp. freshly ground black pepper


1 romaine heart, shredded

1 English cucumber, diced

1 green apple, cored and diced

2 stalks celery, diced

2 Tbsp. chopped flat-leaf parsley

Nutrition Facts (Per Serving)

Calories: 74

Protein: 3 grams

Carbs: 16 grams

Fat: 1 gram

  Get the Recipe

Fishballs in Chipotle Tomato Sauce

low fat chipolte fishball recipe Picture courtesy of En Mi Cocina Hoy

Upgrade from frozen fish sticks with these meatballs. They’re lean like turkey, yet tender like beef – the perfect healthy alternative that doesn’t feel like a compromise.

Serve these over brown rice or quinoa, and if you have extra time, add corn and jalapenos for flavor. To upgrade your rice recipe, check out how on En Mi Cocina Hoy.

Serves 4


1 lb. white fish (such as hake)

1/2 cup bread crumbs

1 tsp. ground cumin

1 tsp. dried oregano

1 tsp. lemon zest

1 large egg, beaten

1 chopped onion

3 cloves garlic, minced

3 Tbsp. tomato paste

1 Tbsp. chipotle sauce (or 1 chipotle pepper, finely chopped)

1 can (14.5 oz.) diced tomatoes

2 cups water (or fish stock)

2 tsp. granulated sugar

Salt and freshly ground black pepper

1 Tbsp. oil

Nutrition Facts (Per Serving)

Calories: 228

Protein: 24 grams

Carbs: 25 grams

Fat: 5 grams

  Get the Recipe

Chicken Curry Protein Muffins

low fat chicken curry muffin Picture courtesy of Cut and Jacked

For a make-ahead dinner or snack, try these chicken muffins. There’s no flour, butter, or oil since these are like meatloaf made in a muffin tin, and that means the final result is almost all protein.

If you want to keep these in the freezer, take them out of the oven a little early. That way when they’re reheated, they won’t overcook and dry out.

These lean meatloaves can be eaten as a snack or made into a low-fat meal with a side salad or roasted veggies.

Serves 4


1 lb. extra-lean ground chicken

1/3 cup diced sweet onion

1/8 cup egg whites

3 Tbsp. mild curry paste

2 tsp. Dijon mustard

1 Tbsp. ground flaxseed

1 1/2 Tbsp. chopped fresh cilantro

Nutrition Facts (Per Serving)

Calories: 246

Protein: 26 grams

Carbs: 4 grams

Fat: 12 grams

  Get the Recipe

Cauliflower & Shrimp Curry

low fat shrimp curry recipe Picture courtesy of Saffron Streaks

Cheap takeout curries often use oil to create rich flavor, rather than use good quality spices. So when you make it yourself, it’s easy to enjoy a low-fat curry that’s even more delicious and satisfying.

It’s also possible to adjust it to your tastes, so if you don’t want it to be spicy in terms of heat level, that’s ok.

Instead of using a green pepper like jalapeno or the Bengali kacha morich – the cousin of the wildly hot ghost pepper, normally what’s used in this recipe – you can opt to use a mild pepper like Anaheim or poblano.

Serves 3


1 medium head cauliflower, cut into florets

1 medium potato, cut into chunks

1/2 cup (about 4 oz.) shrimp, peeled and deveined

1/2 tsp. cumin seeds

1 tsp. minced fresh ginger

2 medium tomatoes

3 spicy green chilies, thinly sliced

1 tsp. ground cumin

1 tsp. red chili powder

1/2 tsp. ground turmeric

1/2 tsp garam masala

Salt and sugar to taste

1 Tbsp. mustard oil

Fresh cilantro, to garnish

Nutrition Facts (Per Serving)

Calories: 232

Protein: 15 grams

Carbs: 33 grams

Fat: 6 grams

  Get the Recipe

Shrimp-Stuffed Portobello Mushroom Cap

low fat shrimp stuffed mushroom Picture courtesy of Fit Men Cook

Here’s a new dinner idea that’s easy, adaptable, and low-fat. Portobello mushroom caps are rich and savory, making a great low-calorie base for a variety of fillings.

Shrimp is a great option if you want a protein-packed Portobello because they can be cooked in a skillet in about five minutes. Then, mix the shrimp with the rest of the ingredients, spoon on top of the mushroom, and you can rest easy while dinner finishes in the oven.

Serves 2


6 oz. shrimp, cooked and chopped

2 Portobello mushroom caps

1 cup cooked brown rice

1 cup kale

2/3 cup pico de gallo

1 oz. goat cheese

1/3 cup nonfat plain Greek yogurt

1/4 cup diced bell pepper

Nutrition Facts (Per Serving)

Calories: 358

Protein: 33 grams

Carbs: 37 grams

Fat: 8 grams

  Get the Recipe

What did you think of these low fat recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

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I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.


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