At just 228 calories per cup, it's the perfect meal for anyone who wants to watch their calorie intake but without sacrificing taste.

This soup smells amazing whilst simmering away on the stove and the finished soup doesn't disappoint!

The chili powder, paprika, and cumin work together to create a classic taco flavor that is known and loved. It really is a little like enjoying all the best parts of a taco, but in a comforting, warming soup form.

While soups are typically associated with colder months, I enjoy this one all year-round.

In the winter, it's the perfect comfort food to warm you up on a chilly evening. But, during the warmer months, I feel that it's light enough to enjoy without feeling weighed down, and it pairs beautifully with a crisp salad for a refreshing evening meal.

So, whether you're actively trying to lose weight, maintain a balanced diet, or simply you are looking for a delicious, satisfying meal, then this low-calorie taco soup is a winner.

Remember, each serving (1 cup) of this delicious taco soup contains only 228 calories, making it a perfect choice for your low-calorie meal plan.

Enjoy the flavors of a taco night without the guilt!

Ingredients

• Olive oil
• Extra Lean Ground Beef
• Onion
• Garlic
• Chili Powder
• Paprika
• Ground Cumin
• Canned Tomatoes with green chilis
• Tomato paste / puree
• Bell Peppers
• Beef Stock
• Frozen corn
• Black Beans
• Kidney Beans
• Lime (optional)
• Salt & Pepper

Substitutions

• Ground turkey or ground chicken can be used to replace beef for an even leaner option.
• Swap kidney beans for pinto beans or use all black beans if preferred.
• Swap out the cumin, paprika and chili powder for a pre mixed taco seasoning. Use 2-3 tablespoon of pre-made low-sodium taco seasoning instead of individual spices.

Variations

1. Give it a spicier kick with some diced jalapeño or a dash of hot sauce for extra heat.
2. Make a creamy version by stirring in a dollop of Greek yogurt before serving for a creamy texture.
3. Give it a veggie boost by adding some extra vegetables. Perhaps some diced zucchini or spinach for extra nutrients.
4. Make it vegetarian friendly by using a plant based ground meat alternative.

Top Tips

1. Do make sure that you brown the meat well. This gives the soup maximum flavor.
2. Use lean ground beef (93% or leaner) to keep the calorie count low.
3. I often make a big batch of this low calorie taco soup and freeze portions for quick future meals.
4. Why not let the soup simmer for a little longer for a thicker consistency and more developed flavors.

FAQ

Q: Can I make this in a slow cooker?
A: Absolutely! Just brown the meat first, then add all the ingredients to the slow cooker. Cook on low for 6-7 hours or on high for 3-4 hours.

Q: How long does this soup keep?
A: It will keep in the refrigerator for 3 or 4 days if kept in an airtight container. You can freeze the soup for up to 3 months.

Q: Is this soup gluten-free?
A: Yes, as long as you ensure your stock, canned goods and spices are gluten-free.

Serving Suggestions

Serve (& enjoy!) your taco soup with these low-calorie accompaniments:

• Top with a small handful of baked tortilla chips
• Use a dollop of fat-free Greek yogurt on top of the soup
• Sprinkle with some chopped fresh cilantro/coriander leaves
• Sprinkle with some diced avocado
• Use a squeeze of fresh lime juice to give the soup a bit of a tang!

Remember, each serving (1 cup) of this delicious taco soup contains only 228 calories, making it a perfect choice for your low-calorie meal plan. If you were to use any of the variations or serving suggestions outlined above, then the calorie content will need to be adjusted.

So now you know how to enjoy the flavors of a taco night without the guilt!

Print

Low Calorie Taco Soup

This flavoursome and filling taco soup works out at under 250 calories per generous serving. Full of all the flavours of tacos with a fraction of the calories!

Course lunch

Cuisine American, Mexican

Keyword low calorie lunch, Low calorie soup, taco soup

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 8 servings1

Calories 228kcal

Ingredients

• 2 teaspoon olive oil
• 16 oz extra lean ground beef (453g)
• 1 medium onion diced
• 3 cloves garlic minced
• ½ tablespoon chili powder *
• ¾ teaspoon paprika
• 1 teaspoon ground cumin
• 2 cans tomatoes with green chilis ** 2 x 14oz cans
• 1 tablespoon tomato puree
• 1 medium red bell pepper diced
• 1 medium green bell pepper diced
• 2 cups beef stock (470ml)
• 1 cup frozen corn (160g)
• 14.5 oz black beans 14.5 oz can drained & rinsed
• 14.5 oz kidney beans 14.5 oz can drained & rinsed
• 1 small lime optional
• Salt & Pepper to taste

Instructions

• Heat a non stick large soup pan or skillet over a medium heat and add the olive oil.
• Once the oil is hot, add the ground beef and diced onions and mix using a wooden spoon. Cook until the ground beef has browned and the onions have softened. If the meat and onions start to stick to the bottom of the pan, you can use a splash of the stock to unstick any browned bits (this will add to the overall flavor).
• Add the minced garlic and cook for a further minute making sure that you stir so that the garlic doesn't stick to the pan.
• Add a couple of tablespoons of the stock to the pot and use your wooden spoon to lift off & stir in any bits of meat or onion that have stuck to the bottom of the pan. This will add flavour to the soup but will also ensure that the bits don't continue to stick and burn to the pan when the rest of the ingredients are added.
• Stir in the tomato puree and the chili powder, ground cumin and paprika and give it a good mix.
• Add in the canned tomatoes, the beef stock, the chopped bell peppers and the beans.
• Mix and then place a lid on the pan and simmer gently for 20 minutes stirring occassionally.
• After the soup has been simmering for 20 minutes you can add the frozen corn and simmer for a further 10 minutes.
• Remove from the heat and add a little lime juice (if using) and some salt & pepper to taste.
• Serve as is or topped with a spoonful of natural low calorie yogurt and some low calorie shredded cheese (additional calories). Finish with a little chopped cilantro.

Nutrition

Serving: 1cup | Calories: 228kcal | Carbohydrates: 28g | Protein: 21g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 35mg | Sodium: 180mg | Potassium: 901mg | Fiber: 8g | Sugar: 5g | Vitamin A: 902IU | Vitamin C: 46mg | Calcium: 74mg | Iron: 5mg

Keeping to a low-calorie diet doesn't mean you have to give up on life's little treats altogether. In fact, adding a cookie or two into your meal plan can be a quite a smart strategy for sustainable weight management.

Having an occasional treat may help satisfy your sweet tooth, can help you if you feel deprived, and can even make your diet more enjoyable in the long run.

I've been researching cookies .... not a bad job really! I've looked at a variety of store-bought cookies that won't break your calorie bank and for each option, I've provided you with the calorie count for the cookies. You can then make an informed choice with what you are buying and eating.

Just remember that moderation is key. While these cookies are lower in calories compared to traditional options, they should still be enjoyed as part of a balanced diet.

So, let's discover how you can have your cookie and eat it too – without derailing your low-calorie lifestyle!

Goya Maria Cookies

Goya Maria Cookies are a great choice for anyone looking for a low calorie cookie that isn't too sweet and has a good crunch. They work out at 70 calories for 3 cookies and are widely available throughout the US.

Pepperidge Farm Gingerman Cookies

These Ginger flavored cookies from Pepperidge Farm work out at 65 calories for 2 cookies. They are crispy with a nice ginger taste and are topped with a sprinkle of sugar making them pretty sweet!

They are available to buy from large food stores such as Walmart and Target.

Thinsters Toasted Coconut Cookie Thins

If you love coconut, then you are in luck! These Toasted Coconut Thinsters are thin and crispy and are made with real coconut. They work out at 75 calories for 3 cookies. They are not the largest of cookies, but they definitely do the job if you crave cookies but don't want to consume too many calories!

Siete Fresas con Crema Grain Free Cookies

These strawberry and cream flavoured cookies are grain free so good for anyone following a gluten free eating plan. They are made with almond flour and coconut oil and work out at 85 calories for 3 cookies.

They can be purchased from larger stores such as Target and Whole Food Market.

Lotus Biscoff Cookies

One of my favorite cookies! These small but delicious cookies work out at 75 calories for two. They are available to buy from larger stores such as Target and Walmart and can be ordered in bulk from Amazon.

Voortman Bakery Sugar Free Vanilla Wafers

These Vanilla Wafers are light and tasty and contain zero grams of sugar per serving. They work out at 85 calories for 2 wafers.

If you are looking to reduce your sugar content then this may be the cookie for you but if you don't like the taste of artificial flavor then you may want to steer clear! They are available to buy from larger food stores.

Simple Mills Sweet Thin Chocolate Brownie

These Chocolate Brownie flavored Sweet Thins are made with watermelon seed flour. They are crispy and sweet and works out at 70 calories for 6 thins.

They can be purchased from Amazon or from larger food stores such as Whole Food Market and Target.

Reko Anise Pizzelle

These Anise flacored Italian styles waffle cookies work out at 85 calories for 3 cookies.

They are available in a few other flavours including maple, vanilla and dark chocolate. Limited edition flavors such as white chocolate peppermint, pumpkin slice and chocolate mint are also available at certain times of the year.

They are widely available to buy in the US in stores such as Shoprite and Walmart.

Quest Frost Cookies Chocolate Cake Flavor

These gluten free frosted cookies are soft baked. They are high in protein and low in sugar and work out at 90 calories per cookie.

They aren't the lowest calorie cookie you can buy but some people following a low calorie eating plan like them as a sweet treat as they are high in protein ... so in theory they will fill you up more than traditional cookie will.

They are widely available to purchase throughout the US.

Oreo Thins

These Oreo Thins are a good alternative if you are looking for a lower calorie version of the traditional oreo. They work out at 70 calories for 2 cookies as opposed to 106 calories for 2 cookies if you were to choose the traditional version. Widely available.

Oreo Thins - extra stuf

You can now also get Oreo Thins Extra Stuff! So if you like the filling of a traditional Oreo but not the calories, then try these! They work out at 85 calories for 2 cookies as opposed to 140 calories for 2 cookies if you were to eat traditional Oreo extra stuf cookies.

Available from larger food stores and also from Amazon.

Nilla Wafers

These Nilla Wafers (the hero of banana pudding) work out at 70 calories for 2 cookies. They are also available in a mini wafers version - 10 mini wafers for 70 calories. They are crunchy and sweet with a subtle vanilla flavor.

Available to purchase from larger food stores such as Target.

Newman's Own Fig Newmans

These fruit filled cookies from Newman's Own are low in fat and work out at 100 calories for 2 cookies. If you are looking for a cookie to satisfy your sweet tooth then Fig Newmans may well be the choice to make!

Widely available across the US from stores such as Whole Food Market and Target.

Murray Sugar Free Shortbread

One of the lowest calorie cookies in this list, these sugar free, buttery shortbread cookies work out at 65 calories for 4 cookies.

They can be purchased from larger pharmacies throughout the US.

Goya Palmeritas

Also know as Elephant Ears, Palmeritas are like a baked puff pastry, sprinkled with crispy sugar. They are crunchy and buttery and work out at 75 calories for 3 cookies.

They are available to buy from larger food stores such as Target, Shop Rite and 7 Eleven.

Pepperidge Farm Chessmen Cookies

These classic buttery Chessmen Cookies work out at 40 calories per cookie.

Widely available to buy throughout the US.

Market Pantry Animal Crackers

A firm favorite, these animal crackers work out at 60 calories for 8 cookies. They are free of artificial flavors, colors and high corn syrup and are available to buy from most Target stores. Other Animal Crackers brands work out at similar calorie values.

Let me know if there are any low calorie cookies that you particularly like - I am always interested!

Traditional chips are notorious for their high calorie content, often derived from unhealthy fats and excessive seasoning. Because of this they don't really fit into a low calorie eating plan.

Over the last few years low calorie chips (or at least, lower calorie chips) have become more readily available. Most are made with a focus on reducing the overall calorie content while preserving great flavor and texture.

So, this means you can indulge in your favorite snack without the guilt associated with consuming excessive calories.

Did you know that it's not only a calorie advantage that you may get from choosing a lower calorie chip! There are other ways that opting for the low calorie version may be beneficial.

Low-calorie chips are often made from more wholesome ingredients than traditional chips (such as whole grains, legumes, or vegetables). These ingredients not only mean fewer calories but they also offer essential nutrients like fiber, vitamins, and minerals. Some are even high in protein, meaning that they potentially keep you fuller for longer!

By choosing a low-calorie chip option, you may find that you are also improving your nutrition ... whilst, of course, still enjoying the satisfaction of a crunchy snack!

Many traditional chips are high in refined carbohydrates and sugars. This can lead to blood sugar spikes and subsequent crashes.

However, low-calorie chips often contain slower-digesting carbohydrates and less added sugars, promoting more stable blood sugar levels.

This can make them a preferable choice for people looking to regulate their blood sugar and sustain energy levels throughout the day.

All the lower calorie chips listed below come in under 150 calories per portion, with some of them coming in at 90 calories per portion! This is a significant calorie saving over more traditional chips!

Let me know in the comments below if I have missed any lower calorie chips that you enjoy!

Sensible Portions Veggie Straws

These gluten free sea salt flavoured veggie straws from Sensible Portions work out at 130 calories for a 28g pack. This works out at about 38 straws. Widely available to buy throughout the US.

Quest Tortilla Style Protein Chips

These chips are packed full of protein and flavor and work out at 140 calories per 32g pack. They come in a variety of flavours including Spicy Sweet Chili, Loaded Taco and Nacho Cheese. Widely available to buy throughout the US.

Lays Poppables

Lays Poppables are widely available to purchase from stores across the US and work out at 140 calories for approximately 28 pieces (28g). They come in a number of different flavors including Sea Salt, Sea Salt & Vinegar, White Cheddar and Honey BBQ. The Veggie Poppables, made with real veggies, tend to work out at 150 calorie per 28g pack.

Siete Family Foods Tortilla Chips

These Siete Family, grain free, tortilla chips are lightly flavored with sea salt. They work out at 130 calories per 28g - which works out at about 15 chips. You can also buy lime flavored tortilla chip for the same amount of calories.

Trader Joe's Pizza flavored Pillow Crisps

These baked Pizza flavoured pillow crisps from Trader Joe's are light, crunchy and savoury and work out at 130 calories for 30 crisps (30g). Only available to purchase from Trader Joe's so make sure you stock up on more than one pack!

Siete Family Foods Churro Strips

These Churro Strips are flavored with cinnamon and work out at 130 calories per 26g. There are approximately 19 strips per 26g. These strips are available to purchase from larger stores across the US including Walmart.

Beanitos Black Bean Chips

These Farm To Bag Beanitos Black Bean Chips are flavored with sea salt. They work out at 130 calories for 11 chips which works out at about 28g. The Beanitos White Bean Nacho Cheese chips also work out at 130 calories for 11 chips. They are available to buy from larger stores such as Target and Walmart.

Brads Crunchy Kale Chips

These 'Vampire Killer' Crunchy Kale Chips are low in calories. Although not traditional chips, as they work out at 90 calories for 28g, they are worth a try! The chips are air dried and contain ½ pound of vegetables per pack. They are available to purchase from larger stores throughout the US.

Trader Joe's Crunchy Pops

Similar in taste & texture to poppables, these Crunchy Pops are available to buy from Trader Joe's. They work out at 110 calories for approximately 39 pieces (28g).

Harvest Snaps Baked Snacks

These Harvest Snaps Baked Green Pea Snacks work out at 130 calories per 28g. You get about 22 pieces for 28g. The Green Pea snacks are lightly salted. You can also get Harvest Snaps Baked Red Lentil Snacks, flavored with tangy red tomato, which work out at the same calories per 28g pack.

Harvest Snaps Crunchy Loops

These Calbee Sour Cream and Onion Crunchy loops are 130 calories per 28g, about 22 pieces. Made from baked red lentils, they are widely available throughout the US in larger food stores.

Snack Owl Kettle Chips

These Kettle Chips by Snack Owl really are a wise choice! They come in Barbeque flavor and Sea Salt flavor and work out at 90 calories per pack (28g). They are available to buy from Amazon and some Target stores!

Hippeas Chickpea Puffs

My favorite, these Hippeas Chickpea Puffs work out at 130 calories for 28g (19 pieces). They come in a number of flavors such as Nacho Vibes, vegan white cheddar and bohemian BBQ. Widely available to purchase throughout the US.

PopCorners

There are a few different flavours of Pop Corners. The Sea Salt flavor works out at 120 calories for 28g. That works out at about 21 chips. The Sweet & Salty Kettle Corn Pop Corners & the Spicy Queso flavor works out at 130 calories per 28g. The White Cheddar flavor works out at 140 calories per 28g.

Ruffles Baked

These Ruffles Baked chips are low in calories. They claim to have 65% - 70% less fat than many other chips. The Original flavor, Barbeque flavor and Cheddar and Sour Cream flavor both work out at 120 calories per 28g.

Cape Cod Kettle Chips 40% less fat

These Sea Salt Kettle Chips by Cape Cod are 40% less fat than classic kettle chips. They work out at 130 calories per 28g which is equivalent to about 19 chips. Available to buy from stores such as Whole Food Markets and Walgreens.

Stacy's Pita Chips

These Pita Chips work out at 130 calories per 28g (about 9 chips). The Parmesan, Garlic & Herb flavor, Cinnamon Sugar flavor & Simply Naked flavor all work out at 130 calories for 9 chips. They are available to buy at large food stores such as Target & ShopRite.

The problem is, many store-bought dressings are loaded with calories, fat, and sugar, which potentially undermines any health benefits of eating the salad in the first place. Complicating this is that many of the low calorie dressings just don't hit the mark when it comes to taste & texture!

I want to be able to enjoy my salads without the guilt, as I am sure you do to. With so many choices available on the supermarket shelves, it can be difficult to separate the truly tasty from the disappointingly dull ... and the low calorie ones from the high calorie ones too!

That's where this list comes in. I've scoured the supermarket shelves and narrowed down the field to bring you, what I believe are some of the best Low Calorie Salad Dressings available today. From tangy vinaigrettes to creamy caesar classics, I've found low-calorie versions that don't sacrifice flavor for fewer calories. .

So, whether you are following a low calorie eating plan, following a specific diet, or are simply looking for a healthier dressing option, these low-calorie dressings should help you stay on track whilst also keeping your salads exciting and appetizing.

Best Low Calorie Salad Dressings

Each of the Low Calorie Salad Dressings in this list contain less than 100 calories for a 2 tablespoon serving.

1

Olive Garden Light Italian Dressing

Photo Credit: www.target.com

This tasty light italian dressing is widely available to buy and works out at 30 Calories per 2 tablespoons.

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2

Ken's Steak House Lite Northern Italian with Basil and Romano Salad Dressing

Photo Credit: www.target.com

Another lower calorie Italian dressing is Kens Steak House Lite Northern Italian Dressing. It is popular, highly reviewed and works out at 50 Calories for 2 tablespoons.

More Information

3

Light Italian Dressing | Newman's Own

Photo Credit: newmansown.com

The last of the Italian dressing choices on this list is Newman's Own Light Italian Vinaigrette. It has half the calories of the Newman's Own traditional Italian vinaigrette and also contains half the fat. It works out at 60 calorie for 2 tablespoons.

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4

Whole Foods Market 365 Ranch Dressing

Photo Credit: www.wholefoodsmarket.com

If you like ranch dressing that you won't go wrong with this one, available from Whole Foods Market. It works out at 50 Calories for 2 tablespoons - significantly less than most traditional ranch dressings!

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5

Hidden Valley Original Ranch Light Salad Dressing

Photo Credit: www.target.com

This popular brand of ranch dressing offers a lightened version. It works out at 60 calories for 2 tablespoons and is a great low calorie alternative to the traditional Ranch Dressing. Use it as a dressing or a dip for crudites and low calorie chips

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6

Cardini's Light Greek Vinaigrette 12 oz. | Caesar Cardini's

Photo Credit: caesarcardinis.com

Cardini's Light Greek Vinaigrette, works out at a very reasonable 50 calories for 2 tablespoons. Try it drizzled on a tasty Greek Salad (with light Feta cheese) for a satisfying low calorie meal!

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7

Cardinis Light Caesar Dressing 12 oz.

Photo Credit: caesarcardinis.com

Cardini's do a light version of their regular Caesar dressing. It works out at 80 calories for 2 tablespoons but as their regular Caesar dressing is 140 calories for 2 tablespoons then this is quite a calorie saving.

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8

Trader Joe's Vegan Caesar Dressing

Photo Credit: www.traderjoes.com

Trader Joe's Vegan Caesar Dressing, which can be found in the refrigerator aisle, works out at 70 calories for 2 tablespoons. It is creamy and peppery and works just as well as a dip as it does a dressing! Well worth tracking down.

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9

Ken's Steak House Lite Creamy Caesar Salad Dressing

Photo Credit: www.target.com

Although it's not the lowest calorie Caesar dressing on this list, Ken's Steak House Lite Creamy Caesar Salad Dressing is worth a try if you like your dressings creamy! It works out at 90 calories for 2 tablespoons.

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10

Newman's Own Light Caesar Dressing

Photo Credit: newmansown.com

Newman's Own do a light Caesar dressing that has half the calories of its regular Caesar dressing. It is widely available to buy and works out at 70 calories for 2 tablespoons.

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11

Newman's Own Light Balsamic Dressing

Photo Credit: newmansown.com

Newman's Own also do a low calorie Balsamic Dressing that works out at 45 calories for 2 tablespoons. If you are looking for a tangy dressing that is lower in fat and has less calories than traditional Balsamic Dressings then this will suit you!

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12

Trader Joe's Green Goddess Salad Dressing

Photo Credit: www.traderjoes.com

This Green Goddess Salad Dressing from Trader Joes works out at 20 calories for 2 tablespoons. It can be found in the refrigerator section of the stores. It is packed full of fresh herbs.

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13

Trader Joe's Buttermilk Ranch Dressing

Photo Credit: www.traderjoes.com

Trader Joe's do a Ranch dressing made with buttermilk which contains 70 calories for 2 tablespoons. It has a rich, creamy consistency which will make you think you are eating a dressing with far more calories!

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14

Kraft Light Raspberry Vinaigrette Salad Dressing

Photo Credit: www.target.com

This Kraft Light Raspberry Vinaigrette Salad Dressing is one of the lowest calorie dressings on this list. It works out at 20 calories for 2 tablespoons and is great if you like your dressing sweet and tangy!

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15

Skinnygirl Honey Dijon

Photo Credit: skinnygirlproducts.com

There are many Skinnygirl dressings and most of them work out at under 15 calories per 2 tablespoons servings. They are available to buy off the Skinnygirl website as well as larger food stores such as Walmart and Stop and Shop. This Honey Dijon dressing works out at 10 calories for 2 tablespoons.

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16

Walden Farm Sweet Onion Zero Calorie Dressing

Photo Credit: waldenfarms.com

Walden Farms do a large variety of Zero calorie dressings. As well as this Sweet Onion Dressing, they do a caesar dressing, a honey balsamic dressing, a ranch dressing and many more. Some people love these zero calorie dressings but others complain of them having synthetic after taste.

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17

Original Ginger Dressing — Makoto Dressing

Photo Credit: www.makotodressing.com

This Ginger Dressing can be used as a salad dressing, dip or marinade and works out at 80 calories for 2 tablespoons.

Available to buy from larger supermarkets such as Target, Kroger and Walmart.

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18

Wish Bone Fat Free Chunky Blue Cheese Dressing

Photo Credit: Wish Bone

This creamy, fat free dressing is 30 Calories for 2 tablespoons. The light version of the same dressing works out at 60 calories for 2 tablespoons.

It is available to buy from larger supermarkets such as Walmart.

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19

Market Pantry Light Ranch Dressing

Photo Credit: www.target.com

Target's own brand, Market Pantry, make a light version of their ranch dressing. It works out at 80 calories for 2 tablespoons. It is thick and creamy and a good choice if you are looking for a traditional tasting ranch dressing.

Available to buy at Target.

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20

Cucumber Ranch - Bolthouse Farms

Photo Credit: www.bolthouse.com

Bolthouse Farms make a good selection of lower calorie dressings. This cucumber ranch dressing works out at 35 calories for 2 tablespoons. They also do a classic ranch flavour and a salsa ranch flavour.

It is available to buy from many large supermarkets such as Walmart and Shoprite.

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So, what's not to love .... a tasty meatloaf that is an ideal recipe for anyone following a lower calorie eating plan.

The meatloaf is made with extra lean ground beef which keeps the calories low, but with the addition of lots of other flavoursome ingredients the meatloaf is both tasty and moist & succulent.

I top the meatloaf with a tangy but sweet glaze - the perfect combination, I think!

When people first embark on a healthier eating plan, they often think that 'comfort food' such as meatloaf will off the menu.

But by swapping up the ingredients a bit you can reduce the calories enough so that it can fit in with your eating plan.

I've experimented a lot with different lower calorie meatloaf recipes over the last few years. Some came out too dry and crumbly for my liking and some just lacked flavour. Others were flavoursome and moist but worked out just too high in calories for my liking.

This one, however, was just right, flavourful, moist and low in calories.

The sweet but tangy glaze that I top it with adds to the overall flavour but, importantly, not too much to the calories.

What Breadcrumbs should I use?

For this recipe, I used low calorie thin sliced white bread to make the breadcrumbs.

I toasted the slices of bread first and then made the breadcrumbs by putting the toasted bread in my food processor.

You could use panko breadcrumbs instead but this will increases the calories. I used 4 slices of low calorie white sliced bread (approx 3.5oz) & these worked out at just over 160 calories for the four slices. The equivalent weight in Panko breadcrumbs works at at over 420 calories.

If you use Panko breadcrumbs just remember to adjust the calories.

Which Ground Beef should I use?

I used extra lean ground beef in this recipe. It worked out at under 1400 calories for the kilo.

Why grate the onions?

I really wanted the flavour of onion in this recipe but did not want to be biting down on pieces of onions.

I have used grated onion in a number of other recipes and love how this can change the flavour of the dish. Why not try it for yourself to see what I mean!

Seasoning in this Meatloaf

I included bouillon cubes and Worcestershire Sauce in this recipe, both or which are salty so there was no need to add any additional salt.

If you use a low sodium stock cube you may need to add a little stock just to bring out the flavours a bit.

Meatloaf Glaze

I glaze this meatloaf with a mixture of tomato ketchup. yellow mustard, vinegar and sugar.

It may seem counterintuitive to use low sugar tomato ketchup and then to add sugar, but I have tried it both ways and this overall had the best flavour!

The glaze adds just the right amount of sweetness with a bit of a tang which pairs perfectly with the meatloaf.

Tips for making the Meatloaf

This low calorie meatloaf really is so simple to make but there are a few suggestions to make it perfect every time!

• Make sure to grate those onions!
• Place all the ingredients for the meatloaf in a large bowl (picture 1) and use your hands to really blend them together. If you don't like the idea of using your hands to do this you can use a wooden spoon but really make sure that the mixture is thoroughly mixed for best results.
• The mixture s really wet - don't be scared of this, it helps keep the meatloaf nice and succulent!
• Combine all of the ingredients to make the glaze (picture 2) but don't use it all at once! Use half of it to glaze the meatloaf before it goes in to bake and then use the rest once the meatloaf has been baking for 50 minutes. It is then returned to the oven for a further 25 minutes.

How long does it keep?

This meatloaf will keep, properly stored, in the fridge for 3 to 4 days.

Can I freeze any leftovers?

Yes you can!

Bake the meatloaf as outlined. Cool the meatloaf completely before portioning it up and placing the individual slices into freezer safe food storage bags. This should be done on the day of baking.

When you fancy a slice of meatloaf, remove from the freezer and defrost in the fridge. Reheat till piping hot.

Alternatively, you can freeze the whole meatloaf before baking - just leave off the glaze till you want to bake it. Remove it from the freezer and leave it to defrost thoroughly before cooking as instructed below.

Serving Suggestions

For the ultimate comfort food I like to serve this meatloaf with mashed potato and sweet corn or garden peas.

Print

Best Low Calorie Meatloaf

This low calorie meatloaf is the perfect dinner recipe for anyone following a low calorie eating plan. It is easy to make, tastes delicious and really fills you up. Topped with a tangy, tomato sauce, you really wouldn't know that this Meatloaf was low in calories.

Course Main Course

Cuisine American

Keyword low calorie meatloaf, lowcaloriedinnerrecipes, skinnymeatloaf

Prep Time 20 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Resting Time 10 minutes minutes

Total Time 2 hours hours

Servings 8 servings

Calories 241kcal

Author Marianne

Ingredients

• 35 oz extra lean ground beef (1kg) 5% fat or lower
• 4 slices low calorie white bread toasted & made into breadcrumbs *
• 2 medium eggs
• 1 tablespoon Worcestershire Sauce
• 1 medium onion grated
• 3 cloves garlic minced
• 2 beef bouillon / stock cubes crumbled
• ½ teaspoon black pepper
• ⅓ cup skimmed milk (70ml)
• 2 tablespoon tomato ketchup 50% less sugar
• 1 handful parsley chopped (optional)
• 5 sprays calorie controlled spray oil

Topping

• 4 tablespoon tomato ketchup 50% less sugar
• 1 tablespoon light brown sugar
• 1 tablespoon white wine vinegar
• 1 - 2 tablespoon yellow mustard

Instructions

• Preheat the oven to 180°C / 160°C Fan Assisted / 350°F
• Grease a loaf tin (approx 9 x 5 inches) with calorie controlled spray oil.
• Make the breadcrumbs by toasting the bread slices and then crumbling them to make fine breadcrumbs. *
• Grate the onion using a coarse grater. Doing this adds much more flavour to this recipe than if you were just to dice the onion.
• Mince the garlic.
• Place the ground beef, breadcrumbs, eggs, Worcestershire sauce, grated onion, minced garlic, black pepper, crumbled bouillon cubes, milk and tomato ketchup (2 tablespoons) into a large bowl.
• Use your hands (or a wooden spoon if you prefer) to thoroughly combine all of the ingredients. Stir in the chopped parsley, if using.
• The mixture will be very wet but this helps the meatloaf to stay moist and prevents it from crumbling once cooked & sliced.
• Spoon the meatloaf mixture into the pre-greased loaf tin and smooth the top.
• In a small bowl mix up 4 tablespoons of tomato sauce with the sugar, mustard and white wine vinegar.
• Spread half of the glaze on top of the meatloaf and set aside the remaining glaze for later.
• Place the meatloaf on the middle shelf of the preheated oven and cook for 50 minutes. You may want place a baking tray under the loaf tin to catch any spillages.
• After 50 minutes remove the meatloaf from the oven and spread over the remaining glaze.
• Place the meatloaf back in the oven and cook for a further 25 minutes.
• Remove from the oven and let the loaf stand for 10 minutes or so before slicing it into 8 generous slices.

Notes

* Please read notes above about breadcrumbs!

Nutrition

Serving: 1eighth | Calories: 241kcal | Carbohydrates: 9g | Protein: 29g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 118mg | Sodium: 380mg | Potassium: 527mg | Fiber: 1g | Sugar: 4g | Vitamin A: 129IU | Vitamin C: 2mg | Calcium: 60mg | Iron: 4mg

The casserole is easy to make, using frozen shredded hash browns, eggs, onion, turkey bacon (or bacon medallions) and cheese. It takes about 10 minutes to 'throw' together and about 40 minutes to bake.

It can be eaten warm or cold, but I particularly love it hot straight from the oven.

If I am eating it for breakfast or brunch, I tend to eat it on its own but it's also great served with a side salad at lunchtime!

Eating a filling breakfast really is important for me in maintaining a healthy weight. I find that if I skip breakfast for any reason I will snack more and when I snack more my eating plan goes to pot!

So eating a slice of this breakfast casserole keeps me on track for the whole morning. It fills me up and it's really tasty too.

As I mentioned above, it's also really easy to make. You can make it ahead of time and it keeps in the fridge for a couple of days. You can then take a piece to reheat whenever you want.

It is also suitable for home freezing - more about that below!

Traditional breakfast casseroles typically include LOTS of cheese, bacon or breakfast sausage. Many recipes include sour cream which (unfortunately) is pretty high in calories.

So for this recipe, I used low fat cottage cheese as a replacement for soured cream.

If you're not a fan of cottage cheese please don't worry, you really wouldn't know that it was in there. But using it does give the casserole that nice creamy consistency that would be lacking without it.

I also use a fat free shredded cheddar to sprinkle over the top for that cheesy taste. A good tip is to use a sharp cheddar as this makes the breakfast casserole even cheesier!

Instead of 'full fat' bacon I use either turkey bacon or bacon medallions (which are wildly available in the UK). This keeps the calories low.

What Cheese can I use?

I like to use a sharp cheddar cheese as this gives the most cheesy taste for the calories!

I tend to use block cheese rather than pre shredded cheese as this (in my opinion) melts better on top of the casserole.

The fat free sharp cheddar cheese that I use works out at 163 calories for 1 cup shredded. You may find fat free cheese that works out at even fewer calories.

If you were to use a full fat shredded cheese it would double the calorie content per cup ... at least!

Which Hash Browns can I use?

The calories in shredded hash brown potatoes differ between brands.

Ore-Ida Shredded Hash Brown Potatoes work well and are under 130 calories per 6oz (roughly 2.5 cups).

If you can't find this brand I would suggest working out the calories on the back of the packet and working out how many cups you can get for 130 calories. Shredded Hash Browns with lots of added ingredients (i.e flour and oil) are going to be much higher in calories so look for ones with fewer ingredients.

Storage

This Low Calorie Breakfast Casserole keeps in the freezer for up to 3 months.

You can bake the casserole, let it cool completely, portion it up and freeze the portions individually.

That way, you can remove a piece from the freezer to defrost the night before you want to eat it for breakfast.

Alternatively, the casserole keeps in the fridge, covered, for a few of days.

Just heat thoroughly before eating.

Can I make Breakfast Casserole in advance?

Yes, you can make the casserole the day before. Don't bake it, just cover it tightly and place it in the fridge overnight. You may find you get better results if you don't add the shredded cheese till you are ready to bake it.

It can then be removed from the fridge and left for 30 - 60 minutes at room temperature before placing in the oven and baking.

Print

Low Calorie Breakfast Casserole

This low calorie breakfast casserole works out at under 160 calories per slice. It is hearty & filling, great for those cold winter mornings.

Course Breakfast

Cuisine American

Keyword breakfast casserole, Low Calorie Breakfast Recipe

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 8 servings

Calories 158kcal

Author Marianne

Ingredients

• 6 oz shredded hash browns (170g) see notes above
• 1 small red onion diced
• 6 slices turkey bacon / bacon medallions diced
• 5 sprays calorie controlled oil such as Pam or Frylight
• 6 large eggs
• 1 cup fat free cheddar cheese (110g) shredded
• 1 cup low fat cottage cheese (225g)
• ¼ teaspoon salt
• ¼ tablespoon black pepper

Instructions

• Preheat the oven to 350°F / 180°C / 160°C fan assisted
• Place the shredded hash browns in a bowl and set aside to defrost.
• Dice the turkey bacon or bacon medallions into small pieces. Spray the bottom of a non stick frying pan with some calorie controlled spray oil and heat over a low heat. Add the bacon bits and cook for a minute before adding the diced onion.
• Turn up the heat a little and cook the bacon and onions until the bacon has browned slightly and the onion has started to soften. This will probably take 4 - 5 minutes. You may need to add a little water every now and again just to stop the bacon and onion sticking to the bottom of the pan.
• Remove from the heat.
• Layer the shredded hash brown on the bottom of a 9 x 6 casserole dish and sprinkle the cooked onions and bacon pieces evenly over the top.
• In a bowl, whisk the eggs till they are light and fluffy and season with the salt and pepper. Mix in the cottage cheese.
• Pour this mixture on top of the casserole and top with the shredded cheese.
• Bake in the centre of the oven for 35 - 40 minutes or until a knife inserted into the middle of the casserole comes out clean.
• Remove from the oven and leave to stand for 5 - 10 minutes before slicing into eight pieces.
• Serve warm or cold!

Nutrition

Serving: 1eight | Calories: 158kcal | Carbohydrates: 8g | Protein: 15g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 152mg | Sodium: 695mg | Potassium: 240mg | Fiber: 1g | Sugar: 3g | Vitamin A: 417IU | Vitamin C: 3mg | Calcium: 140mg | Iron: 1mg

Warming and filling with sweet carrot and the delicate citrusy flavour of coriander, this soup recipe is one that you will make over and over again.

If you are looking for a new low calorie soup recipe to help you on your eating plan, read on!

This British favourite is one of my go to soups - I love it.

It's both filling and tasty and when swirled with a spoonful of yogurt it is creamy too.

I'll often double up the quantities that I make and freeze individual portions in freezable soup bags, that way I have easy lunches whenever I want.

I just grab a bag from the freezer and reheat in the microwave or on the stove top.

You'll see that I make the soup the old fashioned way, on a stove top but this soup can also be made in a soup maker if you prefer.

I use dried coriander seeds in this recipe. Crushed they have a mild citrus flavour which pairs perfectly with the carrots.

I roast the seeds in a frying pan and then grind them in a pestle and mortar. This really brings out the flavour.

If you don't have a pestle and mortar, just place the seeds in sealable bag and give them a good bashing with a rolling pin.

Each one cup serving of this tasty soup works out at 97 calories so it's perfect if you are following a lower calorie eating plan.

More Low Calorie Soup Recipes

If you are looking for more low calorie soup ideas, why not take a look at these

• Low Calorie Butternut Squash Soup
• Low Calorie Cabbage Soup

Print

Carrot & Coriander Soup

This Carrot & Coriander Soup recipe is easy to make, tastes wonderful and works out at 97 calories per generous portion.

Course lunch

Cuisine british

Keyword carrot and corriander soup, low calorie soup recipes

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 97kcal

Ingredients

• 4 ¾ cups carrots (600g) peeled & chopped
• ¾ tablespoon coriander seeds
• 1 clove garlic crushed
• 5 sprays calorie controlled spray oil Pam / Frylight
• 1 vegetable bouillon cube / stock cube
• 3 cups boiled water (1 ⅓ pints)
• 2 tablespoon coriander / cilantro chopped
• 1 pinch salt
• 2 pinches ground black pepper
• 2 - 4 tablespoon fat free natural yogurt optional

Instructions

• Place the coriander seeds into a frying pan with no oil and warm over a medium heat for 2 - 3 minutes. Stir to make sure that they don not burn.
• When the seeds have toasted take them off the heat and tip them into a pestle and mortar. Grind coarsely and set aside.
• Place a large saucepan over a medium heat and add 5 sprays of a low calorie spray oil of your choice. Add the crushed garlic and stir for a minute.
• Add the chopped carrot, most of the crushed coriander seeds and a couple of tablespoons of water. Turn the heat right down, place the lid on the saucepan and cook for 5 minutes.
• Add the stock (made up of 1 bouillon / stock cube, turn up the heat and simmer for 15 - 20 minutes.
• Remove from the heat and allow to cool for a bit.
• Use a hand immersion blender to blend the soup until smooth.
• Before serving, garnish with a spoonful of fat free natural yogurt, the remaining crushed coriander seeds and some freshly chopped cilantro / coriander leaves.

Nutrition

Serving: 1cup | Calories: 97kcal | Carbohydrates: 18g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 317mg | Potassium: 579mg | Fiber: 5g | Sugar: 9g | Vitamin A: 25077IU | Vitamin C: 10mg | Calcium: 125mg | Iron: 1mg

When you're bleary eyed and have just sloshed creamer into the first coffee of the day have you ever thought at how many calories you are about to drink?!

If, like me you like your coffee creamy, then you may be pretty surprised to find out that you could be about to drink 100 calories or more just in that first coffee of the day.

But don't panic - not all creamers are equal. It is possible to find some lower calorie creamers & that is where this list comes in useful!

I have listed over fifteen lower calorie creamers which I hope will give you some ideas of what you can use to keep your calorie intake under control!

Each creamer in this list works out at under 30 calories per serving.

I have included serving sizes in the information along with where they can be purchased.

I've included powdered creamers, liquid creamers, creamers that are dairy free and some that are fat free or sugar free.

I have also included a couple of surprising suggestions on products that can be used as an alternative to coffee creamer ..... I'm talking about you Premier Protein!

Let me know in the comments below whether there are any products that you use that are low in calories that I have left off this list.

As always, the information that I have provided here was correct at time of publishing.

Brands sometimes change their products so always double check the calories in the nutritional information before consuming.

Low Calorie Coffee Creamers

1

NutPods Sweetened coffee creamer

The Nutpods SWEETENED almond & coconut creamers come in a variety of different flavours including French Vanilla, Sweet Creme & Caramel.

They work out at 5 calories per tablespoon (15ml) which is a little less than the unsweetened versions (see below).

They are available to buy from Amazon or from larger stores such as Whole Food Markets and Target.

Buy From Amazon

2

NutPods French Vanilla,

This French Vanilla flavoured creamer is unsweetened and is made from a mix of almond and coconut milk.

It works out at 10 calories per 1 tablespoon (15ml).

The almond & coconut NutPods creamers also come in a number of different flavours including Toasted Marshmallow, Pumpkin Spice & Coffee Cake - all of which are also 10 calories per tablespoon.

They are vegan friendly and are suitable for anyone following a Gluten Free, Paleo or Keto diet.

Available to buy in packs of 4 from Amazon or from other large stores such as Target & Whole Food Markets.

Buy From Amazon

3

Califia Farms - Unsweetened Better Half Coffee Creamer

Califia Farms Unsweetened Better Half creamer works out at 15 calories per 2 tablespoons.

It's a popular low calorie creamer that contains no sugar, soy or dairy. It is also suitable for vegans.

It's available to buy online from Amazon or from larger stores including Target and Whole Foods Market.

Buy From Amazon

4

Zero Sugar French Vanilla Liquid Coffee Creamer

Photo Credit: www.goodnes.com

This French Vanilla flavored liquid creamer (Zero Sugar) from Coffee Mate works out at 15 calories per 1 tablespoon serving.

It also comes in other flavours such as Cinnamon Roll, Coconut Creme, Italian Sweet Creme & Hazelnut - all of which work out at 15 calories per serving.

It is widely available to buy from stores such as Walmart, Target, Shoprite etc.

More Information

5

Fat Free Hazelnut Liquid Coffee Creamer

Photo Credit: www.goodnes.com

The Coffee Mate fat free liquid coffee creamers (Hazelnut & French Vanilla flavours) work out at a little more calories than the sugar free creamers.

Each tablespoon works out at 25 calories.

Not as widely available as the sugar free versions.

More Information

6

The Original Powder Coffee Creamer

Photo Credit: www.goodnes.com

Coffee Mate Original Powder coffee creamer works out at 10 calories per ¾ teaspoon. The fat free version works out at 10 calories for 1 teaspoon.

Both coffee creamers are widely available from stores such as Walmart, Target and ShopRite.

More Information

7

Great Value Fat Free Half and Half

Photo Credit: www.walmart.com

Walmarts Great Value Fat Free Half and Half is 20 calories for 2 tablespoons. A great low calorie creamer!

Available to buy from Walmart.

More Information

8

Premier Protein Shake

Photo Credit: www.walmart.com

People are using Premier Protein shakes as a substitute for coffee creamer. It comes in many different flavours and works out at 160 calories per 11 fl oz bottle. So 2 fl oz (approx 4 tablespoons) would work out at 29 calories.

Premier protein shakes are available at many larger food stores including Walmart, Kroger and Target.

More Information

9

Walden Farms Coffee Creamer Sugar Free Sweet Cream

Photo Credit: www.walmart.com

The Walden Farms Calorie Free coffee creamers are zero calories per tablespoon. They are sugar free and fat free.

These coffee creamers divide opinion with some loving them and some finding the after taste that they can leave unappetising!

Available to buy online and also from some larger stores such as Walmart and Target.

More Information

10

Great Value Sugar Free French Vanilla Coffee Creamer

Photo Credit: www.walmart.com

Walmarts Great Value Sugar Free French Vanilla Coffee Creamer works out at a very reasonable 20 calories per tablespoon. Their powdered version which comes in both French Vanilla and Hazelnut flavours are 30 calories per tablespoon.

Available from Walmart.

Continue Reading

11

Community Coffee Lite Creamer

Photo Credit: www.walmart.com

This lite coffee creamer powder from Community Coffee works out at 10 calories per teaspoon.

It is available to buy online or from Walmart.

More Information

12

Splenda Sweet Cream Liquid Coffee Creamer

Photo Credit: www.walmart.com

The Splenda Creamers come in Sweet Cream, Hazelnut & French Vanilla flavors and work out at 15 calories per 1 tablespoon serving.

They contain no sugar or corn syrup and are available to buy from stores such as Stop & Shop and ShopRite & Walmart.

More Information

13

Cool Whip Lite Whipped Topping

Photo Credit: www.myfoodandfamily.com

You may not think of Cool Whip being used as a coffee creamer but there are many people who swear by it!

Cool Whip Lite works out at 20 calories for 2 tablespoons.

The Fat Free and Sugar Free versions also work out at 20 calories for 2 tablespoons worth.

Cool Whip is widely available to purchase from most larger food stores.

More Information

14

Silk Vanilla Almond Creamer

Photo Credit: www.walmart.com

Silk Almond Creamer works out at 25 calories per tablespoon. It has the benefit of being dairy free if you are looking for a creamer that is lactose free.

It is widely available to purchase from most larger food stores.

More Information

15

Starbucks Zero Sugar Caramel Macchiato Coffee Creamer

Photo Credit: www.target.com

This Starbucks Zero Sugar Caramel Macchiato Coffee Creamer works out at 20 calories per tablespoon. That is 20 calories per tablespoon less than their standard coffee creamers.

It is available to buy from larger food stores such as Target and Walmart.

More Information

16

Starbucks Almond Milk and Oat Milk Caramel Macchiato Coffee Creamer

Photo Credit: www.target.com

A little more calories per tablespoon than the Starbucks zero sugar creamer above, this Starbucks non dairy Caramel Macchiato creamer is 30 calories per tablespoon.

It hits the spot if you are looking for the sweetness of a caramel macchiato without the dairy and without the calories!

Available to buy from many larger food stores including Target and Walmart.

More Information

17

International Delight Sugar-Free French Vanilla Coffee Creamer Singles

Photo Credit: www.walmart.com

These sugar free French Vanilla creamers from International Delight work out at 20 calories per creamer.

It is possible to buy bottles of sugar free International Delight creamers which also work out at 20 calories per tablespoon and come in different flavours.

They are available to buy online and from larger food stores such as Walmart.

More Information

18

Land O Lakes Fat Free Half & Half

This Land O Lakes Fat Free Half and Half works out at 25 calories per 2 tablespoon serving.

Although it has been difficult to find of late, the Land O Lakes website say to look out for it again in early 2022 - Yay!

It is (usually) available at most larger stores such as Kroger, Target and Walmart.

More Information

It is packed full of flavour and each serving works out at just 20 calories!

A serving is two tablespoons, so even if you love your salad dripping in dressing this recipe will still be perfect for you!

The dressing is creamy, with a yogurt base that is flavoured with garlic, mustard and a little red chili.

I also add a few sprigs of cilantro, but this can be left out if you prefer.

Anyone following a lower calorie eating plan will know that bottled, store brought salad dressings can be high in calories!

My favourite bottled dressing works out at 130 calories for 2 tablespoons .... and I would never stop at just 2 tablespoons of dressing.

So I started making my own dressings from ingredients that I knew would be lower in calories and that I usually would have in my fridge.

I love this recipe - it's creamy but it packs flavour as well.

I add just enough red chili pepper to add a bit of a kick but you can reduce the amount if you prefer a milder dressing.

Although I add a couple of sprigs of cilantro to my recipe, it's kind of optional as the dressing is still lovely without it. So if you're not a cilantro lover, just leave it out!

Tips for making this dressing

This recipe is so simple to make. Just chuck all of the ingredients in a processor / blender and process until smooth.

• Remember to remove the seeds from the red chili pepper before adding to the rest of the ingredients.
• If you don't have English mustard powder you can use standard yellow mustard instead. Add one teaspoon to begin with, blitz then taste and if you want more you can add some.

Print

Lower Calorie Dressing

This easy to make creamy dressing is full of flavour but low in calories!

Course Salad

Cuisine American

Keyword low calorie dressing, salad dressing

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 8 servings

Calories 20kcal

Author Marianne

Ingredients

• 1 cup fat free plain yogurt (280g)
• ¼ teaspoon ground sea salt
• ½ teaspoon English mustard powder or 1 teaspoon mustard
• 1 pinch ground black pepper
• 3 sprigs cilantro / coriander
• 1 clove garlic roughly chopped
• ¼ small red chili pepper de-seeded
• 1 tablespoon white wine vinegar less if you like your dressing less acidic!
• ½ teaspoon lemon juice optional

Instructions

• Prepare the red chili pepper by slicing it down its length and removing the seeds.
• Place all of the ingredients into a blender and blend until fully combined.
• Place in the fridge to chill before serving.

Nutrition

Serving: 2tablespoon | Calories: 20kcal | Carbohydrates: 3g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 97mg | Potassium: 91mg | Fiber: 1g | Sugar: 2g | Vitamin A: 72IU | Vitamin C: 3mg | Calcium: 63mg | Iron: 1mg

It is simple to make and can be batch cooked and frozen in single sized portions for an easy low calorie dinner any day of the week.

It is made with ground turkey breast but you really wouldn't know! The addition of lots of chili flavourings and kidney beans make it a flavoursome and oh so filling dish!

I developed this chili recipe many years ago now and it's a recipe that I come back to time and time again.

It's versatile - I serve it with rice, or heaped on a baked potato or spooned into a tortilla wrap. I even eat it on its own from a bowl, topped with yogurt and sliced pepper!

Whichever way it's served, it's delicious and very filling.

As I mentioned above, this recipe is made with ground turkey breast but you really wouldn't know to taste it! The turkey is what keeps the calories so low, but the flavourings that I add make it seem like a 'traditional' beef chili recipe.

Why brown the meat in the oven?

You will notice from the recipe that I brown the ground turkey breast in the oven & there are a couple of reasons that I do this!

To brown any ground meat in a skillet you need to use quite a bit of oil & this hikes up the amount of calories per serving. I obviously didn't want to do that!

Using smaller amounts of oil or calorie controlled spray oil to brown this amount of meat in a skillet has its problems - bits stick to the bottom of the pan and burn and I didn't want to do that either!

So, by browning the meat in the oven and the onions in a little oil in the skillet meant that I kept the calories from oil to the minimum but also had nicely browned meat and onions!

Ingredients used

• Ground turkey breast (or ground chicken breast if you prefer)
• Onions
• Garlic
• Calorie controlled spray oil
• Ground cumin
• Paprika
• Crushed chili flakes
• Ground black pepper
• Beef stock cube / bouillon cube
• Chopped tomatoes
• Tomato paste
• Kidney beans

Tips for making this chili

• Brown the ground turkey breast in the oven rather than in a skillet (picture 1).
• Fry the onions in a little calorie controlled spray oil (picture 2)
• For a 'drier' chili leave the mixture to cook for approximately 20 minutes. If you prefer a wetter chili then reduce the cooking time by five minutes or so (picture 3).
• Serve topped with a tablespoon of fat free natural yogurt and some slice peppers.

Storage suggestions

This chili is suitable for freezing. It keeps in the freezer for 2 - 3 months.

Let the chili cool completely before freezing.

Make sure that you defrost the chili fully before reheating & heat thoroughly before serving.

Serving suggestions

Serve with a 1 cup portions of white rice for an extra 200 calories

Serve on its own in a bowl and top with a dollop of fat free natural yogurt and some sliced peppers.

Pile the chili on top of a medium sized baked potato (approx 170g) for an extra 170 calories.

Print

Low Calorie Chili

This tasty low calorie chili is made with ground turkey and works out at under 300 calories per generous portion. Easy to make and suitable for home freezing.

Course Main Course

Cuisine American

Keyword ground turkey chili, low calorie chili, low calorie turkey chili

Prep Time 40 minutes minutes

Cook Time 20 minutes minutes

Total Time 1 hour hour

Servings 4 servings

Calories 294kcal

Ingredients

• 2¾ cups ground turkey breast (600g)
• 2 medium onions diced
• 3 cloves garlic minced
• 10 sprays calorie controlled cooking spray
• ½ teaspoon ground cumin
• ¾ tablespoon paprika
• ¼ teaspoon dried crushed chili flakes
• ½ teaspoon ground black pepper
• 1 beef stock cube / bouillon
• 2¼ cups boiled water (500ml)
• 1 can chopped tomatoes (1 x 400g can)
• ¾ tablespoon tomato paste / tomato puree
• 1 can kidney beans (1 x 400g can - drained weight 240g)

Instructions

• Preheat the oven to 390°F / 200°C / 180°C fan / Gas mark 4
• Line the bottom of a baking tray with parchment paper.
• Spread the ground turkey breast over the parchment paper, breaking up any larger lumps and cook in the centre of the oven for 20 - 30 minutes. Stir every 8 minutes or & cook until all the meat has coloured.
• Make up the stock with stock cube and boiled water and set aside.
• Whilst the turkey breast is cooking, dice the onions and mince the garlic.
• Spray a large non stick skillet with low calorie cooking spray.
• Add the diced onions and heat over medium / low heat, stirring often. Cook until the onions have started to soften and brown. If the onion starts to stick to the bottom of the pan add a couple of tablespoons of water to loosen any stuck on bits. It should take 5 minutes or so for the onions to soften & start to colour.
• Add the minced garlic and saute for a further minute or so making sure that it doesn't stick to the bottom of the pan.
• Add the cumin. paprika, dried crushed chili flakes and black pepper and stir to combine.
• Add the stock, chopped tomatoes and the tomato paste and stir.
• Turn up the heat and bring the mixture to the boil.
• Add the drained kidney beans and the cooked turkey breast and stir to combine all of the ingredients. Reduce the heat so that the mixture is simmering.
• Simmer for 15 - 20 minutes, stirring occasionally until the sauce has reduced. A 'wetter' chili should take about 15 minutes a drier chili will take closer to 20 minutes.
• Serve with a dollop of fat free natural yogurt and some sliced peppers.

Nutrition

Serving: 4servings | Calories: 294kcal | Carbohydrates: 21g | Protein: 42g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 85mg | Sodium: 657mg | Potassium: 969mg | Fiber: 6g | Sugar: 7g | Vitamin A: 894IU | Vitamin C: 15mg | Calcium: 83mg | Iron: 4mg