Quick Low-Fat Dinner Ideas

by Elizabeth Arnold

If you need a quick and healthy dinner, avoid the fast-food drive-through and make your own low-fat meal in little time. Use fresh ingredients and healthy cooking techniques, such as baking rather than frying, and you'll have a meal you will feel good about serving your family. Before a busy week begins, make several dinners and freeze them for those nights you come home late from football practice and piano lessons.

Baked Chicken or Fish

To ensure you're getting plenty of protein and not a lot of fat at dinnertime, bake chicken breast or fish. If you prefer a crunchy texture, coat it in panko breadcrumbs prior to baking it. As another option, roast thinly sliced vegetables such as carrots and red potatoes along with the chicken to create a low-fat, one-dish meal.

Vegetarian Chili

Save fat and calories by creating a meatless chili with plenty of vegetables and beans. Along with flavor and texture, the beans will provide protein and fiber. Make the simple meal by combining diced tomatoes with various types of canned beans, chopped vegetables such as green pepper and onion, and chili powder to taste. Prepare the chili in a slow cooker for convenience.


Fajita filling is grilled along with spicy seasonings, making it low-fat and full of flavor. To make the Mexican-inspired meal, prepare diced chicken breast or shrimp on an indoor or outdoor grill. Add vegetables such as green peppers, mushrooms and onions. Eat the healthy meat and vegetable mixture folded inside a flour or corn tortilla as a complete meal.


Use frozen, Asian-inspired vegetables such as pea pods, straw mushrooms and bok choy to create a fast and healthy stir-fry. Cook a low-fat protein source, such as shrimp or tofu, in a wok and add the frozen vegetables. Make your own stir-fry sauce or use a bottled version to save time. Serve the mixture over brown or white rice.

About the Author

Elizabeth Arnold has written for a wide variety of publications and websites. Her experience includes writing travel features for "Recommend" magazine and packaging marketing copy for both Metro-Goldwyn-Mayer and Warner Bros. consumer products. Recently, Arnold was a staff writer for "Special Events" magazine. Arnold studied English at the University of Wisconsin-Milwaukee.

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