Crave-Busting 11 Low-Calorie, High-Volume Recipes That Actually Fill You Up

You want meals that stuff your bowl, not your calorie tracker. Good news: these recipes pile on volume with veggies, lean proteins, and smart carbs so you feel full, not cheated. Think big portions, big flavor, tiny calories. Forks up—let’s eat like we mean it.

1. Giant Loaded Veggie Egg White Scramble That Eats Like A Diner Plate

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Meet breakfast that actually keeps you full until lunch. Egg whites give you protein without the extra calories, while a mountain of veggies adds crunch and volume. It’s fast, fluffy, and wildly customizable.

Ingredients:

• 1 cup liquid egg whites
• 1 cup zucchini, diced
• 1 cup bell peppers, chopped
• 1/2 cup red onion, diced
• 1 cup baby spinach
• 1/2 cup cherry tomatoes, halved
• 1 teaspoon olive oil
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• 2 tablespoons fresh salsa (optional)

Instructions:

1. Heat olive oil in a large nonstick skillet over medium heat. Add zucchini, peppers, and onion; cook 4–5 minutes until softened.
2. Stir in spinach and tomatoes. Cook 1–2 minutes until spinach wilts.
3. Pour in egg whites. Season with garlic powder, salt, and pepper. Scramble gently until set, 3–4 minutes.
4. Top with salsa and slide onto a big plate like the breakfast champion you are.

Add a sprinkle of feta or nutritional yeast for extra flavor without many calories. Serve with a side of berries if you want something sweet to balance it out.

2. Cauli-Fried Rice That Outsmarts Takeout

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This sneaky swap gives you the fried-rice experience with a fraction of the calories. You still get that savory, sesame-soy vibe, but the base is light and fluffy cauliflower rice. It reheats like a champ for meal prep.

Ingredients:

• 4 cups cauliflower rice (fresh or frozen)
• 1 cup frozen peas and carrots
• 1/2 cup scallions, sliced
• 2 eggs, lightly beaten
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon sesame oil
• 1 teaspoon ginger, grated
• 2 cloves garlic, minced
• 1 teaspoon neutral oil (for eggs)
• Optional: a squeeze of sriracha

Instructions:

1. Heat a large nonstick pan over medium-high. Mist with oil and scramble eggs; remove and set aside.
2. Add sesame oil, garlic, and ginger. Cook 30 seconds until fragrant.
3. Stir in cauliflower rice and peas/carrots. Cook 5–6 minutes, stirring, until tender.
4. Return eggs to pan, add soy sauce and scallions, and toss. Add sriracha if you like heat.

Boost protein with diced chicken breast, shrimp, or cubed tofu. Garnish with extra scallions and a few toasted sesame seeds for crunch.

3. Big-Bowl Greek Salad With Lemon-Herb Chicken (Meal Prep Hero)

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All the crisp, herby, briny things you crave in a salad that actually satisfies. Lean chicken and a punchy dressing mean flavor for days. It’s picnic-friendly, desk-lunch-friendly, everything-friendly.

Ingredients:

• 6 cups romaine or mixed greens, chopped
• 1 cup cucumber, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, thinly sliced
• 1/2 cup kalamata olives, halved
• 1/3 cup reduced-fat feta, crumbled
• 12 ounces chicken breast, grilled and sliced
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon red wine vinegar
• Salt and pepper, to taste

Instructions:

1. Whisk olive oil, lemon juice, oregano, vinegar, salt, and pepper.
2. In a huge bowl, pile greens, cucumber, tomatoes, onion, olives, and feta.
3. Top with sliced chicken. Drizzle dressing and toss gently so every leaf gets love.

Swap chicken for chickpeas to go vegetarian. For extra volume, add chopped bell peppers or shredded cabbage—cheap, crunchy, and filling.

4. Slurpable Zoodle Marinara With Turkey “Meatballs”

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Craving pasta night without the carb coma? Enter zoodles with juicy turkey meatballs and a bright marinara. It twirls like spaghetti and tastes like comfort.

Ingredients:

• 4 medium zucchini, spiralized
• 1 cup marinara sauce (no-sugar-added)
• 1 pound lean ground turkey (93% or leaner)
• 1/4 cup panko or whole-wheat breadcrumbs
• 1 egg
• 2 tablespoons parsley, chopped
• 1 teaspoon Italian seasoning
• 1 clove garlic, minced
• Salt and pepper, to taste
• 1 teaspoon olive oil

Instructions:

1. Mix turkey, panko, egg, parsley, Italian seasoning, garlic, salt, and pepper. Roll into 16 small meatballs.
2. Heat olive oil in a skillet on medium. Brown meatballs on all sides, 6–8 minutes, then add marinara and simmer 5 minutes until cooked through.
3. Sauté zoodles in a separate pan for 2–3 minutes until just tender. Don’t overcook or you’ll get zucchini soup.
4. Plate zoodles, spoon meatballs and sauce on top, and dig in.

Finish with a little grated Parmesan or basil. No spiralizer? Use store-bought zoodles or try thinly sliced cabbage as “noodles.”

5. Smoky Lentil And Veggie Soup That Feels Like A Hug

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This pot packs fiber, protein, and enough volume to feed you twice. Smoked paprika adds cozy depth without extra calories. It freezes perfectly, so make a double batch and thank yourself later.

Ingredients:

• 1 cup dry brown or green lentils, rinsed
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 6 cups low-sodium vegetable broth
• 2 cups chopped kale or spinach
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium. Sauté onion, carrots, and celery for 5 minutes until softened. Add garlic; cook 30 seconds.
2. Stir in lentils, tomatoes, broth, paprika, cumin, salt, and pepper. Bring to a boil, then simmer 25–30 minutes until lentils are tender.
3. Fold in kale and cook 3–4 minutes until wilted. Adjust seasoning.

Add a splash of lemon juice for brightness. If you want extra heat, finish with red pepper flakes. Serve with a wedge of toasted whole-grain pita.

6. Crunchy Chili-Lime Shrimp Lettuce Boats

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These handheld beauties deliver big flavor with almost no carbs. Juicy shrimp, tangy lime, and a crunchy slaw make them party-worthy and weeknight-easy. They disappear fast—fair warning.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 tablespoon chili powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne (optional)
• 1 tablespoon lime juice + extra wedges
• 1 teaspoon olive oil
• 8–10 large romaine or butter lettuce leaves
• 2 cups shredded cabbage slaw
• 2 tablespoons plain Greek yogurt
• 1 teaspoon hot sauce
• Salt and pepper, to taste

Instructions:

1. Toss shrimp with chili powder, garlic powder, cayenne, lime juice, olive oil, salt, and pepper.
2. Cook shrimp in a hot skillet 2–3 minutes per side until pink and opaque.
3. Mix slaw with Greek yogurt and hot sauce. Spoon into lettuce leaves, top with shrimp, and squeeze more lime.

Swap shrimp for grilled fish or tofu. Add chopped mango or pineapple for a sweet kick, IMO it slaps.

7. Rainbow Veggie Noodle Bowl With Ginger-Miso Broth

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It’s like a spa day in soup form—light, steamy, and deeply satisfying. The broth is umami-rich without being heavy, and the noodles keep it playful. Perfect for rainy days or when you need a reset.

Ingredients:

• 6 cups low-sodium vegetable broth
• 1 tablespoon white miso paste
• 1 tablespoon soy sauce or tamari
• 1 tablespoon ginger, grated
• 2 cloves garlic, minced
• 6 ounces shirataki noodles or 4 ounces rice noodles
• 1 cup mushrooms, sliced
• 1 cup snap peas
• 1 cup carrots, julienned
• 1 cup baby bok choy, chopped
• 2 scallions, sliced
• 1 teaspoon sesame oil

Instructions:

1. Bring broth to a simmer. Whisk in miso, soy sauce, ginger, and garlic.
2. Add mushrooms, snap peas, carrots, and bok choy. Simmer 5–6 minutes until tender-crisp.
3. Rinse shirataki noodles, then add to the pot. Warm through. Finish with sesame oil and scallions.

Top with tofu cubes or a jammy soft-boiled egg for more protein. A dash of chili crisp takes it to eleven—FYI, you’ll crave this tomorrow.

8. Sheet-Pan Lemon Pepper Chicken And Veggie Pile-Up

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One pan, big yield, minimal cleanup. Zesty lemon pepper wakes up simple ingredients and turns them into a full-on feast. It’s the weeknight workhorse you’ll make on repeat.

Ingredients:

• 1 pound chicken breast, cut into 1-inch pieces
• 2 cups broccoli florets
• 1 large zucchini, chopped
• 1 large red bell pepper, chopped
• 1 small red onion, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon pepper seasoning (low-sodium if possible)
• 1 lemon, sliced
• Salt, to taste

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Toss chicken and veggies with olive oil, lemon pepper, and a pinch of salt. Spread out and top with lemon slices.
3. Roast 18–22 minutes, tossing once, until chicken cooks through and veggies caramelize at the edges.

Serve over a bed of cauliflower rice to keep it light. Add a finishing sprinkle of fresh parsley and a squeeze of lemon for brightness.

9. Big Dill Tuna Cucumber Boats (Snack Or Light Lunch)

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All the crunch, none of the bread. These stuffed cukes feel like picnic food and take five minutes. Protein-packed tuna plus hydrating cucumbers equals full and fresh.

Ingredients:

• 2 large cucumbers, halved lengthwise and seeded
• 1 can (5 oz) tuna in water, drained
• 2 tablespoons plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• Salt and pepper, to taste
• Optional: 1 tablespoon red onion, minced

Instructions:

1. Mix tuna with yogurt, Dijon, dill, lemon, salt, pepper, and onion if using.
2. Spoon the mixture into the cucumber “boats.”
3. Chill 10 minutes for best crunch, or eat immediately because patience is hard.

Sprinkle with a little paprika for color. Swap tuna for salmon or chickpeas if that’s your vibe.

10. Spicy Black Bean Taco Skillet With Hidden Veggie Rice

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It’s taco night in a bowl, and it feeds a crowd without the calorie bomb. Beans bring staying power, while riced veggies bulk it up stealthily. Add toppings, go wild, live your best life.

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 cup tomato salsa (no-sugar-added)
• 2 cups cauliflower rice
• 1 cup bell peppers, diced
• 1/2 cup red onion, diced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1 teaspoon olive oil
• Salt and pepper, to taste
• Optional toppings: cilantro, Greek yogurt, lime wedges, hot sauce

Instructions:

1. Heat olive oil in a large skillet. Sauté peppers and onion 4–5 minutes.
2. Stir in cauliflower rice and cook 3–4 minutes until tender.
3. Add beans, corn, salsa, chili powder, cumin, paprika, salt, and pepper. Simmer 3–5 minutes.
4. Serve hot with cilantro, yogurt, lime, and hot sauce.

Turn this into high-volume burrito bowls by adding chopped romaine. If you need more protein, fold in diced grilled chicken or turkey.

11. Strawberry Cheesecake Yogurt Bowl That Feels Like Dessert

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We’re ending with a sweet treat that doubles as breakfast. It’s creamy, tangy, and piled high with fruit so you get big volume for minimal calories. Dessert for breakfast? Absolutely.

Ingredients:

• 1 cup nonfat Greek yogurt
• 1/2 cup strawberries, sliced
• 1/4 cup blueberries
• 1 tablespoon light cream cheese, softened
• 1 teaspoon vanilla extract
• 1–2 teaspoons honey or zero-cal sweetener, to taste
• 2 tablespoons high-fiber cereal or crushed graham
• Pinch of lemon zest (optional but dreamy)

Instructions:

1. Whisk yogurt with cream cheese, vanilla, and sweetener until silky.
2. Layer in a bowl with strawberries and blueberries.
3. Top with cereal or graham and lemon zest. Devour immediately.

Swap the berries seasonally—peaches or cherries slap in summer, FYI. Add a dusting of cinnamon for a bakery vibe without the bakery calories.

Ready to eat like a bottomless pit without the bottomless calories? These 11 recipes deliver big bowls, crunchy bites, and cozy slurps that actually satisfy. Pick one tonight and watch your appetite tap out early—trust me, your future self will be thrilled.