Whether you’re hosting a backyard BBQ or keeping it simple for yourself, these summer recipes under 500 calories keep the calorie count low without compromising on flavor.
Summer is the perfect season to try fresh, vibrant, and light meals to help you stay nourished and energized.
From savory bowls to zesty and delicious salads, here are my favorite 23 summer recipes, each under 500 calories.
This protein-packed dish delivers smoky, tangy, and mildly spicy flavors, all balanced with a refreshing citrus kick. With black beans, corn, jalapeños, and a creamy Greek yogurt dressing, this salad offers a whopping 32 grams of protein per serving and only 354 calories.
So, if you are looking to replace your boring old salad with something with more flavor and spice, this is going to become your favorite summer salad recipe.
Per Serving:
- Calories: 354
- Fats: 7.2g
- Protein: 33g
- Carbs: 42g
- Fiber: 9.5g
- Sugar: 6.2g
This hearty rice bowl is made with sweet potatoes, seasoned black beans, lime-infused basmati rice, and a wide range of toppings to keep things fresh. It’s naturally vegan, gluten-free, and low in calories.
The best thing about this recipe? It takes less than an hour to make.
Per Serving:
- Calories: 308
- Fats: 5.5g
- Protein: 12g
- Carbs: 55g
- Fiber: 13g
- Sugar: 4.2g
Looking for a way to impress your dinner guests? This tangy, vibrant dish features salmon stuffed with feta cheese, sun-dried tomatoes, and spinach.
It’s healthy, flavorful, and ready in less than 45 minutes.
Per Serving:
- Calories: 234
- Fats: 11g
- Protein: 29g
- Carbs: 5.1g
- Fiber: 1.4g
- Sugar: 0.9g
Do you want to elevate your traditional pasta salad? This is a refreshing pasta salad but with a zesty Italian kick.
It features tender chicken, mozzarella, fresh herbs, and an abundance of summer veggies. This meal creates the perfect balance of protein, carbs, and that satisfying crunch.
Per Serving:
- Calories: 465
- Fats: 19g
- Protein: 22g
- Carbs: 49g
- Fiber: 3.6g
- Sugar: 4.5g
Take your taste buds on a delicious journey to the tropics with this easy one-pan meal. Imagine juicy chicken, sweet peppers, and tangy pineapple come together for a savory and slightly sweet combination.
And the best thing? It packs 43 grams of protein per serving.
Per Serving:
- Calories: 399
- Fats: 11.7g
- Protein: 43.05g
- Carbs: 24g
- Fiber: 4.2g
- Sugar: 18g
I love chicken salad. But all that mayo just makes the calories skyrocket.
So, if you are looking for a healthier take on chicken salad, this is a must-try recipe. Packed with 38 grams of protein, this dish swaps out calorie-heavy mayo for cottage cheese, delivering creamy chicken salad with half the calories.
Per Serving:
- Calories: 316
- Fats: 15g
- Protein: 38g
- Carbs: 9.1g
- Fiber: 2.2g
- Sugar: 4.1g
If you are looking for a great recipe to meal prep, these chicken corn rice bowls are your go-to recipe. It combines tender chicken, sweet corn, and fluffy rice.
It’s quick, satisfying, and a recipe I know everyone is going to enjoy.
Per Serving:
- Calories: 434
- Fats: 13g
- Protein: 34g
- Carbs: 48g
- Fiber: 4.1g
- Sugar: 8.1g
Need something quick to make and full of Mexican flavors? This salsa fresca chicken bake only takes 15-20 minutes to prepare.
It’s a foolproof oven-baked dish that blends zesty salsa fresca with perfectly seasoned chicken. This recipe emphasizes bold, summery flavors without adding unnecessary calories.
Per Serving:
- Calories: 377
- Fats: 11g
- Protein: 58g
- Carbs: 10g
- Fiber: 2.2g
- Sugar: 4g
With only 201 calories per serving, these tacos are light yet satisfying. And, you won’t need to spend hours in the kitchen since your handy crockpot does all the work.
It’s the perfect recipe when you have Taco Tuesdays but without all the guilt.
Per Serving:
- Calories: 201
- Fats: 9.4g
- Protein: 21g
- Carbs: 15.5g
- Fiber: 10.7g
- Sugar: 2.6g
Need a quick appetizer or snack? These bite-sized treats are low in calories and perfect for endless snacking without regret.
Place them in your next dinner party or take them with you to your next friend’s BBQ.
Per Serving:
- Calories: 137
- Fats: 6.7g
- Protein: 16g
- Carbs: 2.3g
- Fiber: 0.4g
- Sugar: 1.1g
Craving a delicious and juicy burger but without all the unnecessary calories? This deconstructed burger bowl is the perfect low-carb option that doesn’t skimp on the flavor.
This recipe is packed with high-protein ingredients and all your favorite burger toppings. It’s a satisfying meal that’s easy to make and enjoy.
Per Serving:
- Calories: 360
- Fats: 21g
- Protein: 26g
- Carbs: 17g
- Fiber: 5.5g
- Sugar: 7.7g
You won’t miss processed nachos when you try this recipe! These mini pepper nachos swap out calorie-dense chips for colorful bell peppers, loaded with cheese and made with protein-packed toppings.
It’s a great meal to have on your next game night or movie night.
Per Serving:
- Calories: 243
- Fats: 13g
- Protein: 14g
- Carbs: 13g
- Fiber: 5.5g
- Sugar: 6.5g
Refreshing and protein-rich, these tuna-stuffed cucumber boats are the ideal light snack or lunch for summer days. They are quick to make and packed with nutrients.
And, instead of using mayo, I use Greek yogurt to make the delicious creamy tuna salad. In the end, you get a meal with only 118 calories and 21 grams of protein per serving.
Per Serving:
- Calories: 118
- Fats: 0.7g
- Protein: 21g
- Carbs: 6.4g
- Fiber: 1.1g
- Sugar: 3.3g
A delightful mix of fresh spinach, juicy tomatoes, and tangy feta cheese, this salad is a flavorful, nutrient-packed option. It’s perfect as a side or a light meal on its own.
If you do have it as a meal, I recommend adding a good protein portion like grilled chicken or shrimp to boost the protein.
Per Serving:
- Calories: 315
- Fats: 27g
- Protein: 5.8g
- Carbs: 13g
- Fiber: 2.7g
- Sugar: 7.9g
Do you want a different take on traditional tacos? You won’t regret it with this option!
These taco-stuffed sweet potatoes combine seasoned ground meat, melted cheese, and sweet potato for a satisfying meal full of flavor and nutrition.
Per Serving:
- Calories: 465
- Fats: 21g
- Protein: 29g
- Carbs: 42g
- Fiber: 10g
- Sugar: 11g
These shrimp Buddha bowls are a mix of succulent shrimp, fresh vegetables, and wholesome grains, creating a balanced meal that’s both delicious and nutritious.
These bowls give you 323 calories and 30 grams of protein per serving, allowing you to stay satiated for a long time.
Per Serving:
- Calories: 323
- Fats: 12g
- Protein: 30g
- Carbs: 23g
- Fiber: 4g
- Sugar: 7.5g
For a light (but flavorful meal, these teriyaki chicken lettuce wraps are a great choice. The teriyaki glaze offers a slight sweetness that, combined with the chicken and lettuce wraps, creates a refreshing and low-carb meal.
And, they are better than any option you may find in any Asian-style restaurant!
Per Serving:
- Calories: 161
- Fats: 4.5g
- Protein: 22g
- Carbs: 7.1g
- Fiber: 0.7g
- Sugar: 3.8g
This dish pairs flaky baked salmon with creamy avocado mash, creating a nutritious meal rich in healthy fats, omega-3, and flavor.
It’s great for picky eaters or when you want to impress your dinner guests, but you don’t want to spend hours cooking in the kitchen.
Per Serving:
- Calories: 463
- Fats: 35g
- Protein: 28g
- Carbs: 12g
- Fiber: 7.5g
- Sugar: 1.6g
Featuring tender chicken, crisp vegetables, and a light dressing, this chicken salad wrap is a wholesome and portable meal that’s perfect for busy days or when you need a quick meal to take on your summer trip.
It provides a great blend of protein (23 grams) and fiber (4 grams), meaning you will stay full for hours.
Per Serving:
- Calories: 277
- Fats: 8.5g
- Protein: 23g
- Carbs: 27g
- Fiber: 4.1g
- Sugar: 2.9g
When you think about stir-fry, you immediately think about chicken or beef. But what if you could make it with delicious salmon?
This salmon stir fry is packed with bold flavors and vibrant vegetables. It is a great meal with Asian-style flavors that is both filling and nutritious.
Per Serving:
- Calories: 488
- Fats: 29g
- Protein: 30g
- Carbs: 31g
- Fiber: 4.6g
- Sugar: 19g
Creamy, tender, and full of flavors, this slow cooker cream cheese chicken is an effortless way to enjoy comfort food with minimal prep.
This meal only takes 15 minutes to prepare, and let the slow cooker do the rest. It’s an ideal recipe when you are going to have guests, but have so many things to do, you need something easy (but delicious) to make.
Per Serving:
- Calories: 407
- Fats: 22g
- Protein: 38g
- Carbs: 12g
- Fiber: 1.7g
- Sugar: 2g
This chicken avocado wrap is simple, fresh, and packed with wholesome ingredients, making it a great choice for a healthy lunch or dinner.
One of the best things about making wraps is that you can modify them based on preferences or dietary needs.
Per Serving:
- Calories: 314
- Fats: 16g
- Protein: 17g
- Carbs: 28g
- Fiber: 6.4g
- Sugar: 1.3g
Buttery, flaky, and incredibly delicious, this buttered cod is a straightforward recipe that delivers big on flavor without unnecessary complexity.
This recipe makes a great main dish, and you can complement it with a green salad or some delicious pasta.
Per Serving:
- Calories: 297
- Fats: 19g
- Protein: 31g
- Carbs: 1.2g
- Fiber: 0.3g
- Sugar: 0.3g