4 Low-Calorie Vegetable Recipes

4 Low-Calorie Vegetable Recipes

Last update: 11 June, 2022

All weight loss diets need vegetables. They give you all kinds of nutrients and fiber (which your body really needs), and all for very few calories. Try these low-calorie vegetable recipes for their great taste and for how long they’ll keep you feeling satisfied.

Vegetables should be your best friend if you’re trying to lose weight — low-calorie vegetable recipes in particular, since they contain a good amount of fiber. That means you’ll feel full for longer. They’re also very nutritious.

Switch it up and don’t settle for boring salads. Here are 4 amazingly delicious, easy and quick, low-calorie vegetable recipes for you to try.

Low-calorie vegetable recipes

You can enjoy these four low-calorie vegetable recipes as main dishes, whether it’s lunch or dinner. They’re tasty, well-rounded, and of course low in calories. They’re perfect if you want to stay in shape while also eating well.

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Scrambled spinach

Ingredients for 4 servings

  • 4 eggs
  • 2 cups of vegetable stock (400 ml)
  • 6 cups of chopped spinach (270 g)
  • 1 tablespoon of grated cheese (20 g)
  • 1 chopped onion
  • 2 minced garlic cloves
  • 1 tablespoon of chopped parsley (15 g)
  • 3 tablespoons of light cream (45 ml)
  • Salt and pepper (to taste)
  • Olive oil
Spinach in low-calorie vegetable recipes.


  • Add a splash of oil to a pan and heat.
  • Next, add the garlic and onion. Saute until the onion becomes transparent.
  • Stir the raw, chopped spinach, then the vegetable stock and parsley.
  • Let it cook a few minutes. Add the grated cheese and season with the salt and pepper.
  • Divide into four oven-safe bowls and make a hole in the middle of each.
  • Break an egg into each hole and pour a tablespoon of cream on top.
  • Cover with aluminum foil and bake on high until the egg whites turn opaque. Serve and enjoy!

Spanish vegetable tortilla

Ingredients for 2 servings

  • 2 eggs
  • 1 garlic clove
  • 1 onion
  • 1/4 red pepper
  • 1/4 zucchini
  • 3 asparagus stalks
  • 5 mushrooms
  • Olive oil
  • Salt and pepper (to taste)


  • Wash the vegetables well and cut them into small pieces. Add them to a bowl and season with salt and pepper.
  • Heat a pan with a bit of oil. Add the vegetables and let them cook for a few minutes, stirring with a wooden spoon until soft.
  • Beat the eggs and add them to the pan. Mix well and then cook without stirring.
  • Once the tortilla is cooked on one side, cover it with a plate and flip to the other side. Cook and then serve.

Stuffed zucchini

Ingredients for 2 people

  • 2 zucchinis
  • 1 chicken breast, boiled
  • 1 teaspoon of curry powder (5 g)
  • 2 slices of low-fat cheese
  • 1 onion
  • Salt and pepper (to taste)
  • Olive oil
Zucchini squash.


  • Wash the zucchini well. Remove the pulp with a spoon, carefully so as to not break through the skin. Set the pulp aside.
  • Salt and pepper the zucchini and bake for about 10 minutes.
  • Meanwhile, heat a pan with a bit of olive oil. Saute the onion (chopped) along with the zucchini pulp.
  • Add the chicken breast (also previously chopped). Season with the curry powder, salt, and pepper.
  • Remove the zucchini from the oven. Let it cook a bit, then fill with the mixture.
  • Put a slice of cheese on each and bake again until the cheese melts. Serve with a salad.

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Eggplant mille feuille

Ingredients for 4 servings

  • 2 large eggplants
  • 1 onion
  • 1 garlic clove
  • 3/4 cup of crushed tomatoes (150 ml)
  • 300 g of low-fat cheese
  • Grated light cheese
  • 1 teaspoon of oregano (5 g)
  • Salt and pepper (to taste)
  • Olive oil


  • First of all, wash the eggplant. Slice them lengthwise into thin sheets. Put them on a plate and sprinkle them with salt. Let the water evaporate along with the bitter taste; this should take about 30 minutes.
  • Meanwhile, we’ll prepare the filling. Saute the onion, thinly sliced into rounds, with the minced garlic in a pan with olive oil.
  • Add the crushed tomatoes, salt, pepper, and oregano. Let it cook a few minutes.
  • Then rinse the eggplant slices to remove the salt. Dry with a paper towel.
  • In another pan with olive oil, cook the eggplant slices on each side until golden.
  • Preheat the oven to 400 degrees. In a large dish, alternate between layers of eggplant slices, cheese slices, and tomato mixture. End with the eggplant on top.
  • Cover with the grated cheese and bake until melted. Make sure you don’t bake at a temperature that’s too high, because then the cheese may burn before it melts.
  • Serve!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Berenjena. Verduras y hortalizas. (pp. 157 – 158)
  • Calabacín. Verduras y hortalizas. (pp. 165 – 166)

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.