100 Calorie Vegetarian Recipes for Healthy Meal Ideas

Looking for healthy, satisfying meals that won’t derail your calorie goals? You’re in the right place!

Whether you’re counting calories for weight management or simply want to add lighter dishes to your rotation, 100 calorie vegetarian recipes are a lifesaver. These recipes are designed to be flavorful, filling, and—most importantly—easy to make with everyday ingredients.

Forget bland salads and boring steamed veggies; you’ll discover that eating light can be both delicious and exciting.

This blog post features a collection of creative, globally-inspired vegetarian dishes, each clocking in at around 100 calories per serving. From crisp salads and comforting soups to bold snacks and satisfying dips, you’ll find plenty of variety.

These recipes are perfect as appetizers, snacks, or light meals, and even great for meal prepping. Get ready to enjoy healthy eating without sacrificing taste or satisfaction!

Why You’ll Love This Recipe

• Delicious and Satisfying: Each recipe is packed with flavor, so you’ll never feel like you’re missing out.
• Quick and Easy: Most dishes come together in under 20 minutes, perfect for busy days.
• Light and Nutritious: At just 100 calories per serving, you can enjoy guilt-free seconds or pair them with your favorite main dish.
• Plant-Based Goodness: All recipes are 100% vegetarian—many are vegan or easily made vegan.
• Great for Meal Prep: Make a batch, portion it out, and have healthy snacks or sides ready whenever hunger strikes.

100 Calorie Vegetarian Recipes List

Browse our hand-picked collection of recipes, each carefully crafted to keep your calorie count low and satisfaction high. Click the recipe names below to jump straight to your favorite:

• Greek Cucumber Salad
• Spicy Roasted Chickpeas
• Creamy Cauliflower Soup
• Zesty Carrot Sticks
• Tomato Avocado Salsa

Greek Cucumber Salad

Ingredients

• 1 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp red onion, thinly sliced
• 1 tbsp crumbled feta cheese (optional for vegans, omit or use vegan feta)
• 1 tbsp fresh parsley, chopped
• 1 tsp olive oil
• 1 tsp red wine vinegar
• Salt and pepper to taste

Equipment

• Sharp knife
• Cutting board
• Mixing bowl
• Spoon (for mixing)
• Measuring spoons

Instructions

1. Chop the veggies. Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly.
2. Combine ingredients. Add the cucumber, tomatoes, red onion, and parsley to a mixing bowl.
3. Add feta. Sprinkle crumbled feta cheese over the veggies.
4. Dress the salad. Drizzle olive oil and red wine vinegar on top. Season with salt and pepper.
5. Toss and serve. Mix everything gently until well combined. Enjoy immediately or chill for 10 minutes for extra flavor.

Tips & Variations

• Use English cucumber for fewer seeds and extra crunch.
• Swap parsley for fresh dill for a different flavor profile.
• Add sliced kalamata olives for a Mediterranean twist.
• For a vegan version, use vegan feta or omit the cheese entirely.

For more Mediterranean inspiration, check out our Turkish Veg Recipes: Easy & Flavorful Dishes to Try.

Nutrition Facts

Serving Suggestions

• Serve as a side with grilled veggies or falafel.
• Layer into a pita for a light lunch.
• Enjoy as a refreshing snack on hot days.

Spicy Roasted Chickpeas

Ingredients

• 1/2 cup canned chickpeas, drained and rinsed
• 1/2 tsp olive oil
• 1/4 tsp smoked paprika
• 1/4 tsp cumin
• 1/8 tsp cayenne pepper (optional, for heat)
• Salt to taste

Equipment

• Baking sheet
• Parchment paper
• Bowl
• Spoon
• Oven or air fryer

Instructions

1. Preheat oven. Set oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Season chickpeas. Pat chickpeas dry. Toss with olive oil, paprika, cumin, cayenne, and salt in a bowl.
3. Arrange and roast. Spread chickpeas in a single layer on the baking sheet. Roast for 20-25 minutes, shaking halfway, until golden and crisp.
4. Cool and enjoy. Let chickpeas cool for 10 minutes before snacking.

Tips & Variations

• Use an air fryer for even crispier texture—cook at 375°F for 15 minutes.
• Try different spices: garlic powder, curry powder, or chili powder.
• Roasted chickpeas make a great crunchy salad topper.

These are perfect for meal prep. Store in an airtight container for up to 3 days.

Nutrition Facts

Serving Suggestions

• Pack in snack boxes for a midday energy boost.
• Sprinkle on top of soups or stews for crunch.
• Pair with hummus and sliced veggies for a fiber-rich snack.

For more high-protein plant-based ideas, visit Vegan Recipes for Athletes: Power Your Performance.

Creamy Cauliflower Soup

Ingredients

• 1 cup cauliflower florets
• 1/2 cup unsweetened plant-based milk (such as almond or oat)
• 1/4 cup vegetable broth
• 1 small garlic clove, minced
• 1/4 tsp onion powder
• 1/4 tsp nutmeg (optional)
• Salt and pepper to taste

Equipment

• Medium saucepan
• Blender or immersion blender
• Measuring cups and spoons
• Ladle

Instructions

1. Simmer cauliflower. In a saucepan, combine cauliflower, broth, garlic, and onion powder. Bring to a boil, then reduce heat and simmer for 10 minutes until cauliflower is soft.
2. Blend until creamy. Add plant-based milk and nutmeg. Use a blender or immersion blender to puree until silky smooth.
3. Season and serve. Return to heat, season with salt and pepper, and warm through. Serve hot.

Tips & Variations

• Add a pinch of curry powder for an Indian-inspired twist.
• Garnish with fresh herbs like chives or parsley.
• Stir in a teaspoon of nutritional yeast for a cheesy flavor boost.

This soup is creamy without a drop of cream—pure veggie magic!

Nutrition Facts

Serving Suggestions

• Serve with whole grain crackers or bread for a heartier meal.
• Enjoy as a light starter before a bigger dinner.
• Pack in a thermos for a warming lunch on the go.

Love easy soups? Try our Lipton Vegetable Soup Mix Recipes for Easy Family Meals.

Zesty Carrot Sticks

Ingredients

• 2 medium carrots, peeled and cut into sticks
• 1 tsp lemon juice
• 1/2 tsp olive oil
• 1/8 tsp chili powder
• 1/8 tsp sea salt
• Pinch of black pepper

Equipment

• Sharp knife
• Cutting board
• Mixing bowl

Instructions

1. Prep carrots. Peel carrots and slice into sticks.
2. Toss with flavor. In a bowl, combine lemon juice, olive oil, chili powder, salt, and pepper. Add carrot sticks and toss until coated.
3. Serve. Enjoy immediately or refrigerate for 10 minutes for extra crunch and flavor.

Tips & Variations

• Swap lemon juice for lime for a tangy twist.
• Sprinkle with sesame seeds for extra texture.
• Use rainbow carrots for a colorful presentation.

Nutrition Facts

Serving Suggestions

• Pair with your favorite low-calorie dip.
• Pack in lunchboxes for a crunchy snack.
• Serve as a side with sandwiches or wraps.

Tomato Avocado Salsa

Ingredients

• 1/2 medium avocado, diced
• 1/2 cup cherry tomatoes, quartered
• 1 tbsp red onion, minced
• 1 tbsp cilantro, chopped
• 1 tsp lime juice
• Salt and pepper to taste

Equipment

• Knife
• Cutting board
• Bowl
• Spoon

Instructions

1. Dice avocado and tomatoes. Place in a bowl.
2. Add flavors. Add red onion, cilantro, and lime juice.
3. Season and mix. Season with salt and pepper. Gently mix to combine.

Tips & Variations

• Add jalapeño for some heat.
• Swap cilantro for fresh basil for an Italian twist.
• Use heirloom tomatoes for extra color and flavor.

Nutrition Facts

Serving Suggestions

• Serve with baked tortilla chips or veggie sticks.
• Top on salads or grain bowls for extra flavor.
• Use as a topping for tacos or wraps.

If you love veggie-forward snacks, you’ll enjoy our Recipes Dehydrated Vegetables: Easy Meals and Snacks.

Conclusion

With these 100 calorie vegetarian recipes, you can enjoy a world of flavors without worrying about excess calories. Each dish is designed to be both nourishing and satisfying—proof that healthy eating doesn’t have to be bland or boring.

Whether you use them as snacks, sides, or light mains, these recipes fit easily into any meal plan and can be prepped ahead for busy days.

Experiment with different veggies, spices, and herbs to make each meal your own. Eating light is all about balance and creativity.

For even more inspiration, browse our recipes for Smoked Vegetarian Recipes for Flavorful Meatless Meals or check out our Vegan Casserole Recipes: Easy for quick weeknight dinner. Healthy, delicious food is just a few simple steps away—enjoy every bite!

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