The best low-calorie vegetarian meals build volume from vegetables and pulses rather than oil and cheese: lentil dhal, vegetable and chickpea curry, courgetti with tomato sauce, miso vegetable noodle soup, roasted vegetable and butter bean traybake, and big grain-free salads with tofu. Most come in well under 500 calories a portion while still being filling.
Last updated: 25 April 2025
The Tastiest Low-Calorie Vegetarian Meals
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Whether you are giving the vegetarian diet a try or you live a plant-based lifestyle, we have selected some of the most delicious and low-calorie, vegetarian meals for you to give a try!
A vegetarian diet involves abstaining from eating meat, fish, and poultry, but not from other animal-derived products such as dairy or honey, differentiating it from a vegan diet.
People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights. Vegetarian diets are associated with several health benefits, and choosing low-calorie meals increases its weight-loss benefits.
These are Plant Sumo’s favourite low-calorie vegetarian recipes;
Wholewheat Spaghetti with Roasted Vegetables
Calories: 379
Wholewheat pasta is an easy substitution in anyone’s diet, including a vegetarian, and is worth it due to the high fibre content. This recipe also provides two of your five-a-day target to give you your required vitamins and antioxidants and has a low fat content too. The wholewheat also ensure you feel full and stay full, reducing the urge to snack and rack up more calories.
This recipe gets bonus points from the Plant Sumo team as it makes delicious leftovers as well!
Sweet Potato Pasta
Calories: 198
This recipe is one of our favourites because of its delicious cream sauce with its accompanying rich flavours. It is also low in fat due to the use of reduced-fat cheese and yogurt. You could also switch out the pasta for a wholemeal version to increase the fibre value too!
Sweet potato is a staple for vegetarian meals as it is tasty and provides excellent health-promoting properties, such as being an antioxidative and an anti-inflammatory. They are making it especially beneficial for those with joint pain!
Cheesy Broccoli Quinoa Bake
Calories: 318
Quinoa is the source of protein in this meal and, combined with broccoli, makes one of our favourite low-calories vegetarian dishes. The broccoli provides one of your five a day, but if you’re not a fan, then don’t worry! The broccoli can be substituted for cauliflower florets and is just as tasty.
The quinoa is not only the source of protein in this meal but is also rich in other vital nutrients such as iron, zinc, and B-vitamins. This recipe is a must-have,!
Zucchini Curry
Calories: 97
Zucchini curry comes in at the lowest calories on our list but it is one of the richest in terms of flavour. It is also gluten-free and ready in under 30 minutes, a perfect treat for the busy bees.
It is creamy in texture and goes well with Indian flatbread, naan, or rice as a one-pot curry. We recommend making the accompaniment a whole grain for its nutritional value.
Wild Mushroom Risotto
Calories: 340
This wild mushroom risotto is described as rich and indulgent and is only 340 calories! Substituting the cream and cheese for almond milk (or another nut-milk of your choosing) is a great way to reduce the calorie content, as well as the fat content.
Not only is this vegetarian meal low in calories, but it is rich in fibre, protein, and antioxidants from the earthy mushrooms and vitamins D, E, and calcium from the almond milk.
Bonus Option:
In addition to these tasty low-calorie vegetarian meals, Plant Sumo also provides an exclusively plant-based subscription box service.
You can subscribe to our weekly meal boxes and save money by getting a recurring delivery of our delicious food on your schedule. Or if you’re curious, then you can try out our one-off meal boxes for a single delivery whenever you want it!
Prices start at just £8.80 for our subscription service, or £9.50 for our one-off meal boxes.
These recipes are the best-of-best for vegetarians or plant-based enthusiasts. Even those of you wanting to experiment with one delicious vegetarian meal a week. These are the ones for you!
With all the nutritional value and the rich flavours to match- save these recipes and get cooking. You won’t regret it, especially with the low calories to keep you feeling your best!
FAQs
Here are some low-fat vegetarian meals:
- Curried Parsnip Soup
- Mushroom Stew
- Mexican Street Corn
- Lentil Veggie Nuggets
Here are some low-calorie vegetarian meals:
- Cornmeal Porridge
- Egg on Avocado Toast
- Mushroom Breakfast Casserole
- No Egg Pancakes
About the Author
Tamara
Tamara Kettles is a recent English graduate and blogger. She loves all things writing and always has her head stuck in a book.
At a glance
| Meal | Why it works | Make it more filling with |
|---|---|---|
| Lentil dhal | High protein and fibre, almost no fat needed | Cauliflower rice or a small portion of basmati |
| Chickpea and spinach curry | Pulses keep you full for hours | Tomato base instead of coconut milk |
| Courgetti with tomato and basil | Huge volume, very few calories | White beans stirred through |
| Miso vegetable noodle soup | Broth-based, very low fat | Edamame and tofu |
| Roasted vegetable and butter bean traybake | One tray, minimal oil | A dollop of soya yoghurt |
| Tofu and shredded vegetable salad | Protein plus raw volume | Peanut-free sesame dressing, measured |
Where the calories actually hide
In vegetarian cooking, the calories are almost never in the vegetables. They are in cooking oil, cheese, cream, coconut milk, pastry and nuts. Measuring oil with a spoon instead of pouring it, and swapping coconut milk for a tomato base, typically saves 150-300 calories a portion without touching the amount of food on the plate.
Protein matters more than calories
A low-calorie meal that leaves you hungry an hour later is not low calorie by the end of the day. Every meal above includes a pulse, tofu or soya product for exactly that reason - protein and fibre are what create fullness.
Batch cooking
Dhal, curries and traybakes all portion and freeze well. Cooking four portions at once and freezing three is the most reliable way to avoid the higher-calorie convenience choice on a busy weeknight.
Frequently asked questions
What is the lowest calorie vegetarian meal?
Broth-based vegetable soups and courgetti dishes are the lowest, often under 300 calories, while still filling a bowl.
How do you make vegetarian food lower in calories?
Measure the cooking oil, swap coconut milk and cream for tomato or stock bases, and get protein from pulses and tofu rather than cheese.
Is a vegetarian diet good for weight loss?
It can be, because plant foods are typically high in fibre and water and low in energy density - but cheese, pastry and oil can make vegetarian meals very calorie dense.
How much protein should a low-calorie vegetarian meal have?
Aim for at least 15-20g per meal to stay full, which is roughly a tin of chickpeas, 150g of tofu, or a good portion of lentils.
Would rather someone else cooked? Plant Sumo makes fresh, chef-cooked plant-based meals and delivers them across London - weekly subscriptions for individuals and full catering for offices, events and weddings.
Weekly meal subscription · One-off boxes · Catering · See the menu
More like this: Vegan guides.
