- Packed with fibre
- Source of vitamin C
- High in protein
- Low-calorie
- Gluten-free
Need something speedy for dinner? Try this chicken, coated in flavourful za’atar and served on a bed of spiced chickpeas. It’s simple, but seriously delicious. Not only will you get a double hit of protein, from the chicken and chickpeas, you’ll get a good dose of vitamin C, thanks to the peppers and spinach. It’s also gluten-free and packed with fibre. Plus, it’s cooked with rapeseed oil which has half the saturated fat content of olive oil.
Check out more of our satisfying low-calorie dinner recipes.
2. Mushroom brunch
- Keto
- Vegetarian
- High-protein
- Source of vitamin C and E
- Good for heart health
- Low-calorie
- Source of calcium
You only need mushrooms, eggs, kale and garlic to cook this tasty one-pan brunch. It’s comforting yet healthy, fibre-rich, a source of protein and gluten-free, too. Kale brings a lot to the table – it’s high in vitamin C and E, both of which support the immune system, as well as bone-healthy calcium and vitamin K. It also contains a number of nutrients that support heart health, like potassium.
More like this
See more low-calorie vegetarian recipes.
Low-fat
3. Thai curry noodle soup
- Low-calorie
- Good source of protein
- Rich in nutrients
- Low-fat
Make this speedy, spicy and healthy noodle soup using whatever veg you have in the fridge. Filling and flavour-packed, it’s ideal for busy weeknights. Depending on what greens you use, you’ll get a range of nutrients, all of them good for you. You could switch to wholegrain noodles to make this even healthier.
Find more easy low-fat recipes.
4. Healthy fish korma
- Gluten-free
- High-fibre
- Source of protein
- Anti-inflammatory benefits
- Good source of plant foods
- Low-fat
Make a clever healthy version of korma using courgette and yogurt, along with almonds and cod. It has the same creamy texture but is low in fat. Colourful plants are good for our health, thanks to the colour pigments that are responsible for their bright hues, and turmeric is no exception – it’s often praised for it’s antioxidant properties. Serve the curry with wholegrain rice instead of white to avoid a spike in your blood sugar levels, along with a fresh salad that packs in the plant foods.
See more healthy curry recipes.
High-protein
5. Chicken stroganoff
- Low-sugar
- Low-carb
- High-protein
Who knew something so creamy could be good for you? Chicken provides plenty of protein here which leaves you feeling full and satisfied after your meal. Switch to half-fat soured cream for a lighter version, if you like, and serve with a small amount of wholegrain rice for a hit of sustained energy. Alternatively, you could make this low-carb by serving with spinach or broccoli on the side.
Want more high-protein ideas? We have lots more recipes for you to try.
6. Vegan lentils with soy & ginger tofu
- Dairy-free
- High-fibre
- Good source of plant foods
- High-protein
- Promotes good gut health
- Contributes to a healthy heart
Combine sweet, sticky fried tofu with puy lentils, coriander and chilli for a protein-packed meal. Lentils are a great way to nourish your gut, as they are especially rich in prebiotic fibre which promotes digestive function and fuels the beneficial gut bacteria which are so important for our health. The high fibre content also contributes to feelings of fullness. They also provide potassium and folate, so are a good choice for a healthy heart.
See more high-protein vegan recipes.
Low-carb
7. Crustless quiche
- Gluten-free
- Rich in nutrients
- Low-carb
- High-protein
- Keto
Skip the pastry and make this easy crustless quiche if you’re looking to cut out carbs. It’s packed with cheese, smoky pancetta and green veg for a lovely lunch. We’ve used asparagus and gruyère but you can use whatever you have in the fridge. You could even leave out the pancetta to make it veggie. Eggs are highly nutritious, supplying good amounts of heart-healthy choline, as well as vitamin D and B12, and they are a ‘complete’ source of protein.
Be inspired by our selection of low-carb recipes.
8. Mediterranean turkey-stuffed peppers
- High-protein
- Low-calorie
- Low-carb
- Contributes to vitamin C
- Keto
This low-calorie dinner from Joe Wicks is rich in vitamin C and folate, too, thanks to the peppers. Fill the peppers with mushrooms, tomatoes and low-fat turkey breast mince flavoured with spices to keep it lean but high in protein. This would be a great easy dinner option for anyone following a keto diet.
Discover more keto dinner recipes.
Low-sugar
9. Avocado & black bean eggs
- Gluten-free
- Low-sugar
- High-fibre
- Good source of healthy fats
- High-protein
Set yourself up for the day with this healthy veggie breakfast that ticks plenty of boxes. You’ll get protein from the eggs and beans, vitamin C from the tomatoes and plenty of good fats from the avocado. Despite being high in calories, they are a great source of nutrients and count towards your five-a-day. In fact, avocados contain monounsaturated fats, which help protect against heart disease and lower blood pressure, as well as vitamin E that supports heathy eyes.
Discover more low-sugar recipes.
10. Sugar-free victoria sponge
- Low-sugar
- Made using xylitol
A modern take on a timeless classic, this victoria sponge recipe still feels like a treat. Here, popular sugar substitute xylitol adds sweetness to the sponge and filling, which is made with fresh or frozen raspberries instead of jam. Xylitol breaks down slowly in your body, meaning it doesn’t cause a spike in blood sugar levels and won’t leave you crashing after a slice of cake either.
Everyone will love our lower-sugar baking recipes.
Low-salt
11. Vegan bolognese
- Low-fat
- Low-salt
- High-fibre
- Contains plenty of plant foods
- Good for gut health
For a hearty vegan dinner, try this meat-free bolognese using dried and fresh mushrooms, lentils, celery, carrots and Marmite for added flavour. The range of plant foods in this pasta means it’s packed with nutrients and fibre, and therefore is good for your gut. A healthy, balanced gut has been linked to improved immunity, mental health, energy levels and lots more.
Check out more of our low-salt recipes.
12. Fresh salmon with Thai-style noodle salad
- Gluten-free
- Low-salt
- High-protein
- Source of omega-3 fatty acids
Ideal for a quick midweek meal, this nutritious salmon and noodle salad is on the table in 20 minutes. The balance of protein and carbs make it super satisfying. Oily fish, including salmon, are a great source of omega-3 fatty acids which may help protect against heart disease, protect joints and contribute to good mental health.
Browse all our healthy fish dishes.
High-fibre
13. Spicy harissa bean stew
- Plant protein
- High-fibre
- Source of vitamin C
- Good for gut health
Harissa is the star of the show here, adding plenty of flavour to this nourishing butter bean, spinach and ricotta stew. Packed with nutrients, it delivers four of your five-a-day. You’ll get lots of fibre which helps support a healthy gut and digestion, and plant protein from the beans, too.
Serve up more high-fibre recipes.
14. Healthy homemade granola
- No added sugar
- Good source of protein
- Sustained energy release
- Contributes to plant food intake
This healthier take on granola is made with prunes for a touch of sweetness without adding sugar, honey or syrup. Prunes are also full of fibre, which supports gut health. Impressive oats contain beta-glucan which has been shown to reduce cholesterol and balance blood sugar levels. They are also a complex carbohydrate, that means they provide slow-release energy without the spikes and crashes. Plus, they contain nutrients like zinc and selenium that support the immune system.
Check out all our healthy breakfast recipes.
Keto
15. Baked salmon & leek parcel
- High-protein
- Low-carb
- Good source of omega-3 fatty acids
- Low-sugar
- Gluten-free
A simple salmon dish, parcelled up to seal in the flavours of dill, lemon and capers. With creamy mascarpone and sweet leeks, this ketogenic fish supper is delicious and rich in omega-3. For those who don’t follow a keto diet, you could serve this with brown rice or quinoa.
We’ve got lots more satisfying keto dinner recipes.
16. Ham, mushroom & spinach frittata
- High-protein
- Low-carb
- Gluten-free
- Low-sugar
With minimal carbs, moderate amounts of protein and plenty of good fats, this easy frittata makes a great keto option. Mushrooms are one of the few non-animal sources of vitamin D, which is essential for helping our body absorb calcium in order to keep bones healthy. Vitamin D also plays an important part in regulating your mood, reducing risk of heart disease and supporting our immune system. Most of us don’t get enough, especially during winter, so it can be useful to eat foods like mushrooms.
Following a keto diet? Take a look at our top keto recipes.
Vegan
17. Chickpea, coconut & broccoli stew
- High-fibre
- Low-sugar
- Contains plant protein
- Good source of plant foods
Serve this light, comforting stew for a low-fat plant-based dinner. Chickpeas and green veg are cooked in a fragrant sauce made with coconut and ginger, then served with brown rice for an extra fibre hit. Brassicas like broccoli are rich in sulphur, so support good gut health. Both ginger and turmeric have anti-inflammatory properties which may ease joint pain.
Expand your plant-based repertoire with our vegan recipes.
18. Vegan lentil & sweet potato cottage pie
- Low-fat
- High-fibre
- Contains plant protein
- Low-calorie
- Good for gut health
- Source of heart-healthy potassium
All the family will love this vegan cottage pie. The filling is made with wholesome lentils. Not only are these a great source of fibre and plant-based protein, they’re rich in folate and potassium, both of which support a healthy heart. We’ve swapped regular potato for sweet potato, as this counts towards your five-a-day.
Browse all our healthy family meals.
Gut health
19. Miso salmon with ginger noodles
- Low-salt
- High-protein
- Good for gut health
- Contains good bacteria
Try this healthy dish of wholemeal noodles, peppers, leeks and spinach, and omega-3-rich salmon fillets. The fish is coated with miso before cooking, an ingredient known for its gut health properties. Miso is a fermented food, which means it contains good bacteria which promote a balanced gut and well-functioning immune system.
Find more like this in our gut-friendly recipes.
20. Rice noodle salad with peanut butter tempeh
- Source of healthy fats
- Gluten-free
- Low-calorie
- High-fibre
- Good for gut health
Rustle up this healthy vegan noodle salad. The star of the show is the crisp nuggets of tempeh – made from compressed soya beans – with a moreish nutty coating. Tempeh is one food that’s known to be high in gut-friendly microbes. Peanut butter provides a dose of healthy fats, protein and sustained energy.
Next, try another one of our healthy noodle recipes.
Now try…
Healthy weeknight dinners
Low-calorie chicken recipes
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Is a low-fat diet healthy?
All you need to know about keto
8 ways to cut down on sugar
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Find her on Instagram at @kerry_torrens_nutrition_
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.