13 Healthy Recipes 400 Calories and Under

Have you ever found yourself in a grocery store aisle, wondering if eating healthily means sacrificing flavor and satisfaction? I’m here to tell you that’s not the case.

Embracing healthy eating doesn’t have to be synonymous with bland meals. By managing your calorie intake, you can still enjoy a vibrant array of dishes that not only taste great but also make you feel good, all under 400 calories.

Over the years, I’ve discovered a repository of delicious recipes—with ingredients as varied as avocado, quinoa, and even bacon—that promise nourishment and taste in equal measure.

So, join me on this culinary journey as I share with you 13 Healthy Recipes 400 Calories and Under. Each one is a testament that healthful eating can indeed be a feast for the senses.

1. Tangy Veggie Wraps

A wrap saved my meal-prepping game one too many times. On busy days when I’m hustling between meetings, there’s nothing like a quick, grab-and-go meal.

These Tangy Veggie Wraps are my solution to the takeout temptation. With just the right crunch from the cucumbers and bell peppers, paired with a zesty Greek yogurt spread, they’re both refreshing and satisfying.

The subtle heat of the Dijon mustard combined with lemon juice gives it that extra punch without tipping the calorie scale. It’s a favorite in my household and often comes to the rescue during lunchtime crises.

Ingredients:

• 1 whole wheat tortilla
• ½ cup mixed greens
• ½ cup sliced cucumbers
• ¼ cup sliced bell peppers
• 2 tablespoons Greek yogurt
• 1 teaspoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste

Instructions:

1. In a small bowl, mix Greek yogurt, lemon juice, Dijon mustard, salt, and pepper.
2. Spread the yogurt mixture evenly over the whole wheat tortilla.
3. Layer mixed greens, cucumbers, and bell peppers on top.
4. Roll the tortilla tightly. Slice in half if desired.
   Tip: Wrap in parchment paper or foil for easier handling if taking on the go.

2. Pork And Balsamic Onion Quesadillas

Who says quesadillas can’t be healthy? My love for quesadillas is well-known, but finding a healthier alternative without skimping on flavor seemed daunting until I stumbled upon this delight.

The marriage of tender roast pork with the sweet hint of caramelized onions, finished with a dash of balsamic vinegar, is an absolute game-changer. It’s not just a meal; it’s an experience, perfect for a relaxed Friday night.

Ingredients:

• 1 six-inch whole wheat tortilla
• 2 ounces roast pork
• 1 ounce mozzarella cheese
• ¼ cup caramelized red onion
• 1 teaspoon balsamic vinegar

Instructions:

1. Layer roast pork, mozzarella cheese, and caramelized onions on one half of the tortilla.
2. Drizzle balsamic vinegar over the filling.
3. Fold the tortilla in half.
4. Cook in a preheated skillet over medium heat, pressing gently with a spatula, until cheese melts and tortilla is crispy and golden.
   Tip: Use a non-stick skillet for easier flipping.

Nutritional Information: 276 calories

3. Spicy Southwestern Salad With Avocado Dressing

No salad is boring when it’s got flair, and this Spicy Southwestern Salad is proof. I remember the first time I put together the creamy avocado dressing, almost out of sheer curiosity.

The zestiness of spices from southwestern cuisine mingling with smooth avocado is a match made in flavor heaven. It’s a salad that feels substantial, and it’s even better with a hint of lime zest.

Ingredients:

• 2 cups mixed greens
• 1 cup cooked black beans
• 1 cup diced tomatoes
• ½ avocado, diced
• 2 tablespoons avocado dressing

Instructions:

1. In a large bowl, toss mixed greens, black beans, and tomatoes together.
2. Top with diced avocado.
3. Drizzle with avocado dressing and gently toss to coat.
   Tip: Prepare the dressing ahead of time for convenience. Toss the salad gently to avoid mashing the avocado.

Nutritional Information: 315 calories

4. Greek Pitas

Transport yourself to the sun-drenched coasts of the Mediterranean with each bite. Greek Pitas are my go-to when I crave something filling yet light. The combination of well-spiced grilled chicken and creamy hummus fills me up without weighing me down.

Add crunchy cucumbers and fresh greens, and you’ve got a meal that hits all the right notes. It’s like having a Greek salad with a portable twist!

Ingredients:

• 1 whole wheat pita
• 2 ounces grilled chicken
• ¼ cup hummus
• 1 cup mixed greens
• ¼ cup sliced cucumber

Instructions:

1. Cut the pita bread in half to form pockets.
2. Spread hummus evenly inside each pocket.
3. Fill with grilled chicken, mixed greens, and sliced cucumber.
   Tip: Lightly warm the pita for easier filling and enhanced flavor.

Nutritional Information: 343 calories

5. Garlicky Bacon And Spinach Grilled Cheese

When comfort food calls, say hello to this twist on a classic. This isn’t just an ordinary grilled cheese; it’s a scrumptious union of garlicky goodness with crispy bacon and spinach.

I remember crafting this in a bid to combine wholesome ingredients with indulgent ones. The added spinach provides a delightful freshness while bacon, well, it makes everything better, doesn’t it?

Ingredients:

• 2 slices whole wheat bread
• 1 ounce cheddar cheese
• 2 slices bacon, cooked
• ¼ cup fresh spinach
• 1 clove garlic, minced

Instructions:

1. On one slice of bread, layer cheddar cheese, cooked bacon, fresh spinach, and minced garlic.
2. Top with the second slice of bread.
3. Grill in a preheated pan or sandwich press until the cheese is melted and the bread is golden brown.
   Tip: Spread softened butter on the outside of the bread for an even, crispy browning.

Nutritional Information: 293 calories

6. Hummus Chicken Salad Wrap

For those days you crave something quick yet satisfying, this wrap is a winner. Creating a wrap that doesn’t require a lot of prep work but still packs a flavorful punch is a daily victory. The nutty, creamy hummus combined with juicy chicken makes for a simple yet robust filling.

When paired with the crunch of cucumbers, it transforms a humble tortilla into a lunchtime luxury. It’s amazing, especially when you need a break from the usual salads.

Ingredients:

• 1 whole wheat tortilla
• 2 ounces cooked chicken
• 2 tablespoons hummus
• 1 cup mixed greens
• ¼ cup sliced cucumber

Instructions:

1. In a bowl, mix cooked chicken and hummus.
2. Spread the mixture evenly on the tortilla.
3. Layer mixed greens and sliced cucumber on top. Roll tightly.
   Tip: Toast the tortilla lightly before assembling for added texture and flavor.

Nutritional Information: 330 calories

7. Crunchy Cashew Thai Quinoa Salad With Ginger Peanut Dressing

This salad brings joy with every nutty crunch. Inspired by the vibrant tastes of Thai cuisine, this cashew quinoa salad is a medley of earthy, sweet, and tangy flavors. I love how the ginger peanut dressing ties it all together with a fragrant warmth.

The quinoa provides a hearty base, while the cashews add a satisfying crunch. It’s a go-to for when I want to indulge in creativity and colors on my plate.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup mixed greens
• ½ cup cashews
• ¼ cup diced bell peppers
• 2 tablespoons ginger peanut dressing

Instructions:

1. In a large bowl, combine cooled quinoa, mixed greens, cashews, and diced bell peppers.
2. Pour ginger peanut dressing over the salad and toss until well coated.
   Tip: Cool the quinoa before mixing to prevent wilting the greens.

Nutritional Information: 260 calories

8. Lightened-up Waldorf Chicken Salad

Sometimes, the simplest recipes are the most rewarding. This Waldorf Chicken Salad is a lighter take on a timeless classic. I fondly remember family gatherings where this salad always made an appearance.

With crisp apples and celery, the Greek yogurt brings it together, making it light yet deliciously creamy. It isn’t just a salad but a nostalgia trip with every bite, perfectly complemented by a touch of mustard.

Ingredients:

• 2 ounces cooked chicken, diced
• ½ cup diced apple
• ¼ cup diced celery
• 2 tablespoons Greek yogurt
• 1 teaspoon Dijon mustard

Instructions:

1. In a medium bowl, mix cooked chicken with diced apple, celery, Greek yogurt, and Dijon mustard.
2. Serve on whole wheat bread or wrap in lettuce leaves for a low-carb option.
   Tip: Dice the apple just before serving to prevent browning.

Nutritional Information: 223 calories

9. Rainbow Power Salad With Roasted Chickpeas

Taste the rainbow with this power-packed salad. I originally whipped up this recipe during a long winter when my craving for fresh, colorful food was hard to ignore. The roasted chickpeas in this salad deliver a rich, nutty texture, while the lemon cider dressing adds a refreshing tang.

Packed with diverse nutrients, it’s a bowl of goodness that reflects a harmony of flavors and might just be your new favorite meal prep.

Ingredients:

• 2 cups mixed greens
• 1 cup roasted chickpeas
• 1 cup mixed vegetables (e.g., bell peppers, carrots)
• 2 tablespoons lemon cider dressing

Instructions:

1. In a large bowl, combine mixed greens, roasted chickpeas, and mixed vegetables.
2. Drizzle with lemon cider dressing and toss to combine.
   Tip: Roast chickpeas with olive oil and spices like paprika or cumin for extra flavor.

Nutritional Information: 262 calories

10. Shaved Brussels Sprouts Salad

Discover the delightful textures of Brussels sprouts beyond just roasting. This shaved Brussels sprouts salad has been a surprising addition to my culinary repertoire. The combination of crisp sprouts and juicy apple slices, dotted with walnuts, creates a symphony of textures.

Each bite, enriched with creamy avocado, brings a balance that’s light yet fortifying. The citrus tang ties it all marvelously, making it a sensory delight.

Ingredients:

• 2 cups shaved Brussels sprouts
• ½ avocado, diced
• ¼ cup walnuts
• ¼ cup sliced apple
• 2 tablespoons homemade lemon cider dressing

Instructions:

1. In a salad bowl, combine Brussels sprouts, diced avocado, walnuts, and sliced apple.
2. Drizzle with lemon cider dressing and toss thoroughly.
   Tip: Massage the Brussels sprouts with dressing before adding other ingredients to soften their texture.

Nutritional Information: 268 calories

11. Southwestern Pasta Salad With Yogurt Salsa Dressing

Add a spicy twist to an old favorite. Pasta salads can sometimes feel trivial, but not when you infuse them with bold southwestern flavors. My passion for experimenting with pasta salads led me to discover this masterpiece.

The creamy yogurt salsa dressing atop a mix of vibrant vegetables brings an unexpectedly refreshing twist. It’s a mesh of comfort and spice—perfect for barbeques or any family gatherings.

Ingredients:

• 1 cup cooked pasta
• 1 cup mixed vegetables (e.g., tomatoes, bell peppers)
• 2 tablespoons yogurt salsa dressing

Instructions:

1. In a large bowl, combine cooked pasta and mixed vegetables.
2. Toss with yogurt salsa dressing until evenly coated.
   Tip: Chill the salad for at least 30 minutes before serving to allow flavors to meld.

Nutritional Information: 166 calories

12. Avocado Vegetable Panini

A panini with all the makings of a blissful experience. There’s nothing quite like the sound of a perfectly crisped bread. This Avocado Vegetable Panini, laden with creamy avocado goodness and melted mozzarella, is reminisce of street-side café meals I’ve loved.

It’s simple yet satisfying, featuring a blend of fresh greens and cucumbers for a delightful bite that’s never boring.

Ingredients:

• 2 slices whole wheat bread
• ½ avocado, sliced
• 1 cup mixed greens
• ¼ cup sliced cucumber
• 1 ounce mozzarella cheese

Instructions:

1. Layer avocado, mixed greens, cucumber, and mozzarella cheese between two slices of bread.
2. Grill in a panini press or heavy skillet until cheese melts and bread is golden-brown.
   Tip: Use a panini press for even crisping.

Nutritional Information: 332 calories

13. Baked Falafel Sandwich

Falafels are one of those versatile items I can’t resist. Channel your inner street food gourmand with this delightful Baked Falafel Sandwich. Laden with tang and freshness thanks to tahini and cucumber, each bite takes you down the bustling streets of the Middle East.

Baking the falafel keeps it light while ensuring that satisfying crunch, making it one of my go-to ideas for meatless Mondays.

Ingredients:

• 2 slices whole wheat pita
• 2 falafel patties, baked at 375°F (190°C) for 15–20 minutes, flipping halfway
• 1 cup mixed greens
• ¼ cup sliced cucumber
• 2 tablespoons tahini sauce

Instructions:

1. Place a falafel patty in each pita half.
2. Fill with mixed greens and sliced cucumber.
3. Drizzle with tahini sauce before serving.
   Tip: Lightly toast the pita for improved texture and flavor.

Nutritional Information: 373 calories

Final Thoughts

So there you have it—a medley of flavors and options that keep your meals exciting and within your dietary goals. Whether your day calls for a spicy salad kick, a comforting grilled cheese, or a nutty quinoa medley, these recipes offer an avenue to nourish not just your body, but also the joy of eating well.

As we each strive to maintain a balanced diet, incorporating these recipes could very well make your journey more delightful. I encourage you to try them out, tailor them to suit your taste, and perhaps be inspired to share your own spins on these culinary gems.