Easy Low Calorie Dinners for Back-to-School Meal Prep

Getting back into the swing of things with school and busy schedules can make healthy eating feel like a challenge.

But it doesn’t have to be! These low-calorie dinner ideas are designed to be simple, satisfying, and perfect for meal prepping, ensuring you have delicious and wholesome meals ready to go even on your busiest weeknights. Each serving provides about 25 grams of protein.

This collection of recipes focuses on fresh ingredients and straightforward cooking methods, making healthy choices accessible for the whole family. Say goodbye to last-minute takeout and hello to flavorful, home-cooked meals that support your wellness goals without sacrificing taste or convenience.

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What You’ll Love About This Quick And Easy Recipe

This recipe is a lifesaver for anyone juggling a busy schedule, especially during the back-to-school season. It’s designed for efficiency, meaning you can whip up a nutritious and delicious meal without spending hours in the kitchen. Families will appreciate how adaptable it is, allowing for easy customization to suit different tastes, even picky eaters. It’s also perfect for meal prepping, as many components can be made ahead of time and assembled quickly when dinner rolls around. This recipe is ideal for weeknight dinners when you need something wholesome and satisfying but don’t have a lot of time, or for packing into lunchboxes for a healthy midday meal. Its low-calorie profile makes it an excellent choice for those mindful of their intake, proving that healthy eating can be both easy and enjoyable.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients before you start cooking is a great way to ensure a smooth and stress-free experience in the kitchen. This recipe uses common pantry staples and fresh produce that are easy to find at any grocery store.

INGREDIENTS:

• 1 pound boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and black pepper to taste
• 1 head broccoli, cut into florets
• 1 red bell pepper, cored and sliced
• 1 cup cooked quinoa (or brown rice)
• 1/4 cup low-sodium chicken broth
• 2 tablespoons fresh lemon juice
• 1 tablespoon chopped fresh parsley for garnish

For simple substitutions, you can easily swap chicken breasts for boneless, skinless chicken thighs or even firm white fish like cod or tilapia for a different protein source. If broccoli isn’t your family’s favorite, green beans, asparagus, or zucchini would work wonderfully in its place. Feel free to experiment with other bell pepper colors, such as yellow or orange, to add more vibrancy to your dish. If you don’t have quinoa on hand, brown rice or even couscous can be used as a base. For a touch of spice, a pinch of red pepper flakes can be added with the other seasonings. Always opt for low-sodium broth to keep the overall sodium content in check.

Time Needed From Start To Finish

This recipe is designed for speed and efficiency, making it perfect for those busy weeknights.

• Preparation Time: 15 minutes
• Cooking Time: 20 minutes
• Total Time: 35 minutes

How To Make It Step By Step With Visual Cues

Follow these straightforward steps to create a delicious and healthy meal that’s perfect for any weeknight.

1. Prepare the Chicken: Pat the chicken breasts dry with paper towels. Slice each breast horizontally to create thinner cutlets, about 1/2 inch thick. This helps them cook faster and more evenly. In a medium bowl, toss the chicken with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until well coated.
2. Roast the Vegetables: Preheat your oven to 400°F (200°C). On a large baking sheet, spread the broccoli florets and sliced red bell pepper in a single layer. Drizzle with a little olive oil, salt, and pepper. Roast for 10-12 minutes, or until the vegetables are tender-crisp and slightly charred at the edges.
3. Cook the Chicken: While the vegetables are roasting, heat a large non-stick skillet over medium-high heat. Add the seasoned chicken cutlets and cook for 3-4 minutes per side, or until golden brown and cooked through (internal temperature reaches 165°F/74°C). Remove the chicken from the skillet and set aside to rest for a few minutes.
4. Deglaze the Pan: Pour the low-sodium chicken broth into the hot skillet, scraping up any browned bits from the bottom with a wooden spoon. Let it simmer for 1-2 minutes until slightly reduced. Stir in the fresh lemon juice.
5. Assemble the Bowls: Divide the cooked quinoa (or brown rice) among serving bowls. Top each with the roasted vegetables and sliced chicken.
6. Finish and Serve: Drizzle the lemon-chicken broth sauce over the chicken and vegetables. Garnish with fresh chopped parsley before serving immediately.

Easy Variations And Serving Ideas That Fit Real Life

This recipe is incredibly versatile, making it easy to adapt to your family’s preferences or whatever ingredients you have on hand. For a kid-friendly twist, you can cut the chicken into bite-sized pieces before cooking and serve it with a side of their favorite dipping sauce, like a mild honey mustard or a creamy ranch. Instead of roasting, the vegetables can also be lightly steamed or sautéed for a different texture.

To add more flavor, consider a sprinkle of grated Parmesan cheese over the finished dish, or a dollop of Greek yogurt for a creamy tang. For those who enjoy a bit of heat, a dash of hot sauce or a pinch of red pepper flakes can be added to the chicken seasoning or the pan sauce. If you’re serving this for a gathering or a buffet, you can arrange the quinoa, chicken, and vegetables in separate bowls, allowing everyone to build their own customized plate. A sprinkle of toasted sesame seeds or chopped nuts can add an extra layer of crunch and healthy fats.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have a few common pitfalls. Knowing what to look out for can help you achieve perfect results every time.

• Overcooking the Chicken: Chicken breasts can dry out quickly if cooked for too long. To avoid this, slice them thinly for quicker cooking and use a meat thermometer to ensure they reach 165°F (74°C) without going over. Resting the chicken for a few minutes after cooking also helps keep it juicy.
• Crowding the Pan/Baking Sheet: When roasting vegetables or cooking chicken, resist the urge to overcrowd your pan or baking sheet. Overcrowding leads to steaming instead of browning, resulting in soggy vegetables and less flavorful chicken. Cook in batches if necessary.
• Under-seasoning: Don’t be shy with salt and pepper! Properly seasoning your chicken and vegetables before cooking makes a huge difference in the final taste. Taste the pan sauce before drizzling it to adjust seasonings as needed.
• Skipping the Pan Sauce: The simple chicken broth and lemon juice sauce adds a burst of flavor and moisture to the entire dish. Don’t skip this step, as it ties all the components together beautifully. Make sure to scrape up all the flavorful browned bits from the bottom of the pan when deglazing.
• Uneven Vegetable Roasting: Ensure your broccoli florets are roughly the same size so they cook evenly. Smaller pieces might burn while larger ones remain undercooked.

How To Store It And Make It Ahead Without Ruining Texture

This recipe is fantastic for meal prepping, allowing you to enjoy healthy meals throughout the week with minimal effort.

To store leftovers, allow the chicken, vegetables, and quinoa to cool completely. Store each component in separate airtight containers in the refrigerator for up to 3-4 days. This helps maintain the texture of each item. When ready to reheat, combine the desired portions in a microwave-safe dish. Reheat gently in the microwave until warmed through, or in a skillet on the stovetop over medium heat, adding a splash of water or broth if needed to prevent drying out.

For making ahead, you can cook the quinoa and roast the vegetables up to 3 days in advance. Store them separately in the refrigerator. The chicken can also be cooked ahead of time and stored. When it’s time for dinner, simply reheat the components, slice the chicken, and assemble your bowls with the fresh lemon-broth sauce. This advanced preparation significantly cuts down on weeknight cooking time, making healthy eating incredibly convenient.

Questions People Always Ask Before Making This Recipe

Can I use frozen vegetables?

Yes, absolutely! Frozen broccoli florets or bell pepper strips can be used. There’s no need to thaw them before roasting; just add a few extra minutes to the roasting time.

How can I make this spicier?

To add heat, you can include a pinch of red pepper flakes with the chicken seasoning, or drizzle a little sriracha or your favorite hot sauce over the finished dish.

Is this recipe gluten-free?

Yes, as written, this recipe is naturally gluten-free, provided you use gluten-free chicken broth. Quinoa is also a naturally gluten-free grain.

Can I prepare the chicken ahead of time?

You can

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.