Jamie Oliver Low Calorie Recipes: Healthy Lunch & Dinner Ideas Under 500 Calories

Let’s be real: when you hear low calorie, maybe you imagine a limp salad or something bland you’d never serve to friends. But that’s not how Jamie Oliver does things. His food is colourful, generous, and full of character. And here’s the good bit—many of his low calorie recipes come in under 500 calories. They still feel like a treat, but they fit perfectly if you’re after balance. Think weekday suppers, lighter lunches, or family recipes that don’t weigh you down.

Jamie’s collection of healthy meals includes everything from quickdinner options to fantasticlunch ideas. Each recipe is designed to satisfy and revitalise your taste buds while keeping the calorie count low. You might throw together a wild rice salad, or go for a plate of refried beans with plenty of veg—both are fresh, filling, and far from boring. If it’s midweek and you just want something quick on the table, Jamie’s lighter recipes do the job without feeling “diet” at all.

From pasta and grains to big bowls of soup that actually keep you full, his ideas prove you don’t have to give up flavour to eat well. Healthy here still means tasty, and the variety makes it easy to find something that fits your mood.  So, if you’re after a great healthy meal that the whole family will love, look no further than Jamie’slow calorie recipes that make healthy eating a delight.

Why lighter doesn’t mean boring

Jamie Oliver’s cooking style is all about flavour. Instead of drowning pasta in cream, he’ll blitz spinach into a silky green sauce. Instead of a heavy hotpot, he layers lean chicken and mushrooms under crisp potato slices. The result? Meals that taste bright and lively, not like “diet food.”

Healthy eating is about more than calorie counts. Jamie’s nutrition team talk about portion sizes, loading plates with vegetables, swapping in lean proteins, and cutting back on saturated fats. But honestly? The big picture is enjoying food. Low calorie doesn’t mean less joy—it just means a smarter balance.

Jamie Oliver low calorie recipe picks

Strawberry filo tarts – about 220 calories

Flaky filo pastry that cracks as you bite, topped with strawberries cooked down in balsamic and orange, a spoon of yoghurt, and a mint leaf. A light dessert that feels gorgeous without being heavy.

Slow-cooker chilli con carne – roughly 450 calories

A comforting chilli made with beef brisket, beans, and tomatoes, bubbling away all day in the slow cooker. Comforting, rich, but not greasy.

Seared tuna with kimchi – under 500 calories

Tuna steaks seared till just pink inside, paired with crunchy veg and fiery kimchi. It’s bold and wakes up your taste buds. Great for a midweek dinner.

Super green spaghetti – around 400 calories

Wholewheat pasta tossed in a sauce made from blitzed spinach, garlic, lemon, and Parmesan. It tastes bright, a little grassy in a good way, and makes pasta night healthier without losing the joy.

Chicken & mushroom hotpot – under 500 calories

Lean chicken and mushrooms topped with golden potato slices. It’s hearty like a stew but lighter, making it a healthier family recipe for Sunday or midweek.

Bonus: Low calorie soups and salads

• Mexican bean soup – spiced, warming, filling, and under 350 calories.
• Wild rice salad – nutty grains with roasted veg, a great healthy meal for lunch or dinner.
• Chicken Caesar salad, Jamie’s way – less dressing, more crunch.

Cooking lighter without losing flavour

A few tricks make all the difference:

• Use a spritz of olive oil instead of a glug.
• Add an extra handful of veg—it makes dishes colourful and satisfying.
• Swap mayo dressings for yoghurt or lemon.
• Cook midweek dinners in batches so you’ve got quick family meals ready to reheat.
• Herbs, citrus, chilli—these add flavour without extra calories.

Try this one: Super green spaghetti

Serves: 4
Calories: ~400 per serving
Time: 20 minutes

What you’ll need

• 300g wholewheat spaghetti
• 150g spinach
• 1 garlic clove
• 30g Parmesan (or vegetarian option)
• 1 tbsp olive oil
• Juice of ½ lemon
• Basil or parsley to garnish

Method

1. Cook pasta in salted water until al dente. Save a mug of the cooking water.
2. Blitz spinach, garlic, oil, lemon juice and most of the Parmesan with some pasta water until smooth and bright green.
3. Toss drained pasta in the sauce, loosening with more cooking water as needed.
4. Finish with extra Parmesan and fresh herbs.

Variations

• Swap spinach for kale, rocket, or watercress.
• Stir through grilled chicken or tuna for protein.
• Make it vegan with nutritional yeast instead of Parmesan.

Sweet endings that stay light

• Baked apples with cinnamon – naturally sweet, warming.
• Fruit salad with mint syrup – refreshing and simple.
• Strawberry filo tarts – Jamie Oliver’s lighter pudding classic.

Jamie Oliver Low Calorie Recipes: Dinner Ideas

Looking for quick inspiration? Well, you can’t go wrong with Jamie’s chilli. It’s not just tasty, it’s also low in calories!
Imagine a vibrant mix of spices and beans, all coming together to create something that’s both satisfying and health-friendly.

And if you’re in the mood for something a bit different, try tuna with kimchi. It’s got that kick that really wakes up your taste buds.
This dish is not only delicious, but it also packs a punch in terms of flavour, making it a fantastic choice for those who want to explore new ingredients.

Another great option is the chicken & mushroom hotpot. It’s a hearty dish that doesn’t weigh you down.
Think tender chicken and earthy mushrooms swimming in a rich broth; it’s like a warm hug on a plate!

These meals are perfect whether you need a midweek fix or you’re hosting a relaxed family meal.
They’re quick to whip up, too—ideal for those busy nights when you just want to get dinner on the table without breaking a sweat.

Frequently Asked Questions about Jamie Oliver Low Calorie Recipes