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300-Calorie Vegetarian Recipes

300-Calorie Vegetarian Recipes

July 26, 2016

Photo: Randy Mayor

Every diet begins with watching what you eat. Counting calories is key whether you're maintaining a healthy weight or working to shed a few pounds. Fortunately, there's an easier way to go about the math than tracking down nutritional info and logging every bite: build a strong portfolio of delicious low-calorie meals and let it do the work for you. (That, or subscribe to the Cooking Light Diet meal-planning service today!) We'll get you started with this collection of vegetarian recipes that are short on calories but big on flavor. The only arithmetic you'll be responsible for is subtracting pounds.

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Basil-Ricotta Ravioli with Spinach

Photo: Caitlin Bensel

View Recipe: Basil-Ricotta Ravioli with Spinach

Wonton wrappers are the secret to these seemingly from-scratch pasta pillows. Skip the fancy folds; just make sure to seal the ravioli well. The ravioli fare better with a delicate sauce—here, just a drizzle of olive oil and lemon.

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Grilled Vegetable Frittata

Photo: Caitlin Bensel

View Recipe: Grilled Vegetable Frittata

Frittatas are great canvases for leftover ingredients, especially grilled summer vegetables. We add the vegetables to the egg mixture just before it sets so the veggies don't release too much moisture into the frittata.

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Churrasco-Style Tofu Steaks with Hemp Chimichurri

Photo: Jennifer Causey

View Recipe: Churrasco-Style Tofu Steaks with Hemp Chimichurri

Be sure to press and drain as much liquid as possible before cooking the tofu; it will better absorb the spices from the dry rub and reach its full grilling potential. Hemp seeds lend quality plant protein to zesty chimichurri and are a rich source of heart-healthy fats and fiber.

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Sun Gold Tomato Caprese Salad

Photo: Jennifer Causey

View Recipe: Sun Gold Tomato Caprese Salad

We use young heirloom Cherokee Purple tomatoes to balance the intense sweetness of Sun Golds with a little acid and umami depth, but other red cherry tomatoes will work well also.

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Smoky Carrot Dogs With Nacho Sauce

Photo: Jennifer Causey

View Recipe: Smoky Carrot Dogs with Nacho Sauce

We've embellished the humble carrot to mimic the smoky taste and snappy texture of a hot dog. To lend a dairy-free cheesy flavor to plant-based nacho sauce, we use nutritional yeast; look for it in health food stores or well-stocked specialty grocers. Our recipe saves 8g saturated fat over standard cheese dogs without losing any of the flavor.

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Summery Chickpea Salad

Photo: Caitlin Bensel

View Recipe: Summery Chickpea Salad

This fresh seasonal salad is ridiculously easy to put together and quite versatile. Serve our suggested amount as a side salad with grilled steak, chicken, or fish, or eat a double portion as a main dish. You can also stick with the serving size listed here and add canned oil-packed tuna or sliced rotisserie chicken breast for a filling lunch. Leftovers fare well as is, tucked into tacos, or added to whole-grain salad bowls.

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Broccolini, Red Pepper, and Roasted Garlic Frittata

Photo: Courtesy of Oxmoor House

View Recipe: Broccolini, Red Pepper, and Roasted Garlic Frittata

Frittatas lend themselves easily to vegetarian meals, allowing you to load in practically any veggies you like. Combining the eggs, cottage cheese, and roasted garlic in a food processor helps distribute the roasted garlic throughout the mixture for maximum favor. You can substitute broccoli rabe (for a pleasantly bitter bite) or broccoli florets (for a family-friendly take) in place of the Broccolini, if you like. Serve this colorful frittata with a simple green salad or oven-roasted potatoes.

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Creamy Poblano Tacos

Photo: Jennifer Causey

View Recipe: Creamy Poblano Tacos

Roasted poblano chiles are one of the most distinctive scents and tastes of the Mexican kitchen—irresistible when combined with cream or cheese. Look for chayote in Mexican markets, or substitute zucchini.

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Szechuan Tofu with Cauliflower

Photo: Jennifer Causey

View Recipe: Szechuan Tofu with Cauliflower

We combine everything you love about Chinese takeout—the sweet, savory, spicy sauce; the super-crispy tofu; and the crisp-tender, perfectly caramelized vegetables—into one quick vegetarian main. Celery takes on a leading role rather than a base ingredient here: It maintains its crunch, adds a natural saltiness, and is a nice foil to the more robust flavors in the dish. Szechuan here refers to the stir-fry method rather than a tingling, chile-laden heat. If you want more spice, swap the crushed red pepper for one or two very thinly sliced Thai red chiles.

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Curried Cauliflower Salad with Yogurt

Photo: Greg Dupree

View Recipe: Curried Cauliflower Salad with Yogurt

Composed salads are more thoughtful than fussy; this one couldn't be easier to assemble. They're also more about what's left out (no ubiquitous cherry tomatoes or carrots) than what's included. Every ingredient here fits the Indian-inspired theme.

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Tahini-Carrot Soup With Pistachios

Photo: Jennifer Causey

View Recipe: Tahini-Carrot Soup With Pistachios

A hint of toasted sesame oil lends depth to this velvety soup. Use real baby carrots, not the whittled-down packaged ones, which are lacking in flavor. Garnish with sautéed carrot strips.

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Broccoli, Cheddar, and Brown Rice Cakes

Photo: Jennifer Causey

View Recipe: Broccoli, Cheddar, and Brown Rice Cakes

These quick, crispy vegetarian cakes are inspired by cheesy broccoli-and-rice casserole, right down to the layer of melted cheddar cheese on top. Make the cakes ahead and refrigerate or freeze for a last-minute meal. You could also increase the number of servings and serve the cakes as a side with a simple tomato soup. Grainy mustard packs a welcome punch and adds great texture to the cakes. It’s also fantastic in creamy sandwich spreads, rémoulade sauce, and glazes with a sweet base (such as maple syrup or honey) for contrast and balance.

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Arugula, Egg, and Charred Asparagus Salad

Photo: Jennifer Causey

View Recipe: Arugula, Egg, and Charred Asparagus Salad

Just a hint of char on the asparagus adds fantastic complexity to this simple 5-ingredient spring salad. Look for medium stalks rather than pencil-thin ones—those would char and dry out too quickly. A soft-boiled egg adds protein and richness; let the slightly runny yolks mingle with the rest of the salad before enjoying. Whole-milk Greek yogurt has a lusciousness and milder tang than lower-fat yogurt. It's the perfect binder for the lemony dressing. Serve with a slice of multigrain bread spread with goat cheese and a dash of cracked black pepper.

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Indian-Spiced Pea Fritters

Photo: Jennifer Causey

View Recipe: Indian-Spiced Pea Fritters

Whole-wheat panko, green onions, garam masala, and mashed green peas form the base of this easy weeknight supper.

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Wheat Berry "Ribollita"

Photo: Hector Manuel Sanchez

View Recipe: Wheat Berry "Ribollita"

Traditional ribollita is a Tuscan specialty made of leftover minestrone warmed up with chunks of bread tossed into it. In this version, wheat berries stand in for bread, bulking up the soup with nutty flavor and pleasant texture. The Parmesan cheese rind that simmers in the broth enriches the whole pot with umami depth. It’s a great technique that’ll convince you to always save your Parmesan rinds, stashing them in the freezer for uses like this. If you don’t have any, check the cheese counter at your local gourmet grocer; you’ll often find rinds for sale there.

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Spinach, Hummus, and Bell Pepper Wraps

Photo: Victor Protasio

View Recipe: Spinach, Hummus, and Bell Pepper Wraps

Make this super-simple wrap the night before, wrap in parchment paper or plastic wrap, and store in the fridge—just grab it in the morning on your way out the door. Use Flatout Light whole-grain flatbreads to keep calories in check; you can find them at most supermarkets, usually in the bakery section.

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Greek Spaghetti Squash Toss

Photo: Colin Price

View Recipe: Greek Spaghetti Squash Toss

Spaghetti squash is a great lower-calorie, lower-carb alternative to pasta. It’s a neutral tasting veggie that absorbs all the flavors of this simple skillet, so be sure to toss well to coat every strand. The end result is a veggie-based meal in a bowl that you can quickly throw together—a nice alternative to salads when you want to fill up on vegetables.

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Hearty Tortellini Soup

Photo: Jennifer Causey

View Recipe: Hearty Tortellini Soup

This satisfying main is a great way to reset after a few weeks of meat-centered holiday eating. If freezing, be sure to cool the soup completely before adding the tortellini or they will absorb too much liquid and lose their shape.

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Avocado-Egg Salad Sandwiches With Pickled Celery

Photo: Jennifer Causey

View Recipe: Avocado-Egg Salad Sandwiches With Pickled Celery

Egg salad is a lunch-time favorite, a go-to because it's quick, easy to prepare, and rich in filling protein. A typical homemade version can load on more than 23g of fat and almost 900mg sodium—suddenly making your so-called light lunch feel anything but. Our avocado trick cuts fat in half, keeping all the creamy goodness of classic egg salad.

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Grilled Watermelon and Halloumi Salad With Minty Green Beans

Photo: Hector Sanchez

View Recipe: Grilled Watermelon and Halloumi Salad With Minty Green Beans

If your farmers' market doesn't have slender haricots verts, grab a handful of regular green beans and cook them a couple of minutes longer. Halloumi is a wonderfully salty-nutty cheese that's firm enough to stand up to grilling; if you can't find it, use ricotta salata or queso fresco.

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Egg and Tomato Open-Faced Sandwiches

Photo: Jennifer Causey

View Recipe: Egg and Tomato Open-Faced Sandwiches

Slightly thicker (1 1/2-oz.) bread slices build a sturdy sandwich base. Slice your own, or ask to have it sliced on the thick side. Meaty, briny kalamata olives and a splash of vinegar punch up a quick red pepper sauce for these vegetarian sandwiches. Serve with our Cheddar and Chive "Squachos," easy, cheesy nacho-style broiled squash slices, to complete the meal.

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Mai-Tacos

Photo: Justin Walker

View Recipe: Mai-Tacos

The recipe title here is a playful pun, taking its cues from the pronunciation of the star ingredient. Mushrooms and chiles play surprisingly well together, and this peppy concoction highlights the maitake's robust, roast chickenlike flavor.

'Shroom subs: Oyster, pioppini, portobello, shiitake, chanterelle

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Grilled Margherita Sandwiches

Photo: Jennifer Causey

View Recipe: Grilled Margherita Sandwiches

This quick five-ingredient entrée transforms a favorite pizza combo into a melty grilled sandwich. To thinly slice fresh mozzarella with ease, freeze the cheese for about 30 minutes before cutting.

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Eggs Poached in Tomato Sauce with Onions and Peppers

Photo: Johnny Autry

View Recipe: Eggs Poached in Tomato Sauce with Onions and Peppers

Vegetarian delight: A chunk of hearty toast soaks up savory deliciousness from tangy sauce and creamy egg yolk.

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Smoky Two-Bean Vegetarian Chili

Photo: Jen Causey

View Recipe: Smoky Two-Bean Vegetarian Chili

Chili is always a crowd-pleaser that can be loaded with your family's favorite nutritional ingredients. A wee bit of canned chipotle chiles goes a long way in infusing this hearty chili with rich, smoky flavor and a hint of heat.

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Eggs with Chickpeas, Spinach, and Tomato

Photo: Brian Woodcock

View Recipe: Eggs with Chickpeas, Spinach, and Tomato

If you can find them, use farm-fresh eggs to make this quick one-skillet supper really shine.

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Avocado and Tomato Grilled Cheese Sandwiches

Photo: Randy Mayor

View Recipe: Avocado and Tomato Grilled Cheese Sandwiches

Soft, buttery avocado amps up the irresistible gooeyness of this grilled cheese. Tomato brings a bright, acidic contrast to the richness of cheese and avocado. Firm, ripe tomatoes will perform best—giving off some, but not too much, juice as the sandwich grills.

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Spiced Lentils and Poached Eggs

Photo: John Autry

View Recipe: Spiced Lentils and Poached Eggs

Quick, healthy, and delightful, flavorful lentils mix well with poached eggs for a quick and easy meatless meal option.

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Grilled Eggplant and Tofu Steaks with Sticky Hoisin Glaze

Photo: Johnny Autry

View Recipe: Grilled Eggplant and Tofu Steaks with Sticky Hoisin Glaze

We turned up the the flavor with this Chinese-style barbecue dish of Grilled Eggplant and Tofu Steaks with Sticky Hoisin Glaze. This vegetarian dish captures the essence of great barbecue without relying on meat.

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Tomato, Squash, and Red Pepper Gratin

Photo: John Autry

View Recipe: Tomato, Squash, and Red Pepper Gratin

Sometimes, the best "steak" comes in the form of ripe, juicy beefsteak tomato slices, as in this easy gratin. Serve with a salad of fresh summer greens.

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Can't-Believe-It's-Vegan Chili

Photo: Jason Varney

View Recipe: Can't-Believe-It's-Vegan Chili

Packed with kale, beans and an assortment of veggies, this dish is sure to make it into your regular rotation. This completely satisfying chili also cooks in a fraction of the time it takes to make traditional meat chili.

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Tuscan White Bean Soup with Escarole

Photo: Johnny Autry

View Recipe: Tuscan White Bean Soup with Escarole

Don't toss those rinds from Parmesan or other hard cheeses; store in the freezer, and simmer in soup for added richness and flavor.

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Vegetable Lasagna

Photo: José Picayo

View Recipe: Vegetable Lasagna

Our Vegetable Lasagna has half the fat and calories of traditional lasagna—but loaded with satisfying flavor. Lots of colorful, delicious baby veggies are layered between pasta to reduce the typical mounds of cheese.

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Huevos Rancheros Tacos

Photo: Marcus Nilsson

View Recipe: Huevos Rancheros Tacos

This is more of a knife-and-fork taco. The soft egg yolk oozes and coats the filling for a delicious flavor and texture.

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Jungle Curry with Tofu

Photo: Johnny Autry

View Recipe: Jungle Curry with Tofu

This Thai-style curry is free of coconut milk and shines with late-summer produce.

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Black Bean and Cheese Enchiladas with Ranchero Sauce

Photo: Johnny Autry

View Recipe: Black Bean and Cheese Enchiladas with Ranchero Sauce

Smother these meatless enchiladas with a spicy Ranchero Sauce for an easy dinner tonight.

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300-Calorie Vegetarian Recipes

1 of 40

Basil-Ricotta Ravioli with Spinach

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2 of 40

Grilled Vegetable Frittata

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Churrasco-Style Tofu Steaks with Hemp Chimichurri

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Sun Gold Tomato Caprese Salad

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Smoky Carrot Dogs With Nacho Sauce

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Summery Chickpea Salad

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Broccolini, Red Pepper, and Roasted Garlic Frittata

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Creamy Poblano Tacos

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Szechuan Tofu with Cauliflower

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Curried Cauliflower Salad with Yogurt

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Tahini-Carrot Soup With Pistachios

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Broccoli, Cheddar, and Brown Rice Cakes

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Arugula, Egg, and Charred Asparagus Salad

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Indian-Spiced Pea Fritters

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Wheat Berry "Ribollita"

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Spinach, Hummus, and Bell Pepper Wraps

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Greek Spaghetti Squash Toss

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Hearty Tortellini Soup

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Avocado-Egg Salad Sandwiches With Pickled Celery

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Grilled Watermelon and Halloumi Salad With Minty Green Beans

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Egg and Tomato Open-Faced Sandwiches

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Mai-Tacos

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Grilled Margherita Sandwiches

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Eggs Poached in Tomato Sauce with Onions and Peppers

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Smoky Two-Bean Vegetarian Chili

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Eggs with Chickpeas, Spinach, and Tomato

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