Gluten-Free Dairy-Free Dinners Under 550 Calories with 20-40g Protein
Gluten-free and dairy-free diets have become increasingly popular, and for good reason. Many people find that avoiding these ingredients helps them feel better and improves their overall health. With a little creativity, it’s easy to create delicious and healthy meals that fit within these dietary restrictions.
When it comes to dinner, it can be challenging to find recipes that are both gluten-free and dairy-free. That’s why we’ve put together this list of 13 tasty dinner recipes that are not only gluten-free and dairy-free but also packed with nutrients and protein. From coconut chicken curry to zucchini noodles with tomato sauce, there’s something for everyone.
Coconut Chicken Curry Approx. 420 calories | 30g protein
This coconut chicken curry is a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with lean chicken breast and a variety of spices, it’s high in protein and low in calories. Try serving it over rice or with some naan bread for a filling and satisfying meal. Coconut chicken curry is also a great option for a special occasion or dinner party.
Ingredients
* 1 lb boneless, skinless chicken breast
* 1 can of coconut milk
* 2 tbsp curry powder
* 1 tsp turmeric
* 1/2 tsp cumin
* Salt and pepper to taste
* 2 cups mixed veggies (bell peppers, carrots, green beans)
Instructions
1. Heat oil in a large pan over medium heat.
2. Add the chicken and cook until browned, about 5-6 minutes.
3. Add the curry powder, turmeric, and cumin, and cook for 1 minute.
4. Pour in the coconut milk and stir to combine.
5. Add the mixed veggies and cook until tender.
6. Season with salt and pepper to taste.
Dairy-Free Alfredo Pasta Approx. 380 calories | 20g protein
Dairy-free alfredo pasta is a creamy and indulgent dinner option that’s perfect for a special treat. Made with vegan cream and dairy-free cheese, it’s a great alternative to traditional alfredo sauce. Try serving it with some steamed veggies or a side salad for a well-rounded meal. Dairy-free alfredo pasta is also a great option for a romantic dinner or a night in with friends.
Ingredients
* 8 oz gluten-free pasta
* 1 cup vegan cream
* 1/2 cup dairy-free cheese
* 1 tsp garlic powder
* 1/2 tsp salt
* 1/4 tsp black pepper
* 1 cup mixed veggies (bell peppers, mushrooms, onions)
Instructions
1. Cook the pasta according to the package instructions.
2. In a separate pan, heat the vegan cream over medium heat.
3. Add the dairy-free cheese and stir until melted.
4. Add the garlic powder, salt, and pepper, and stir to combine.
5. Add the mixed veggies and cook until tender.
6. Combine the cooked pasta and sauce, and serve hot.
Grilled Lemon Chicken Approx. 320 calories | 35g protein
Grilled lemon chicken is a light and refreshing dinner option that’s perfect for a summer evening. Made with lean chicken breast and a squeeze of fresh lemon juice, it’s high in protein and low in calories. Try serving it with a side of quinoa or roasted veggies for a well-rounded meal. Grilled lemon chicken is also a great option for a picnic or outdoor dinner.
Ingredients
* 4 boneless, skinless chicken breasts
* 2 lemons, juiced
* 2 tbsp olive oil
* 2 cloves garlic, minced
* Salt and pepper to taste
* Fresh parsley, chopped (optional)
Instructions
1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the lemon juice, olive oil, and garlic.
3. Brush the mixture on both sides of the chicken breasts.
4. Season with salt and pepper to taste.
5. Grill the chicken for 5-6 minutes per side, or until cooked through.
6. Garnish with chopped parsley, if desired.
Beef Stir Fry Approx. 400 calories | 25g protein
Beef stir fry is a quick and easy dinner option that’s perfect for a busy weeknight. Made with lean beef and a variety of veggies, it’s high in protein and low in calories. Try serving it over rice or with some gluten-free noodles for a filling and satisfying meal. Beef stir fry is also a great option for a special occasion or dinner party.
Ingredients
* 1 lb lean beef, sliced
* 2 cups mixed veggies (broccoli, bell peppers, carrots)
* 2 tbsp coconut oil
* 2 cloves garlic, minced
* 1 tsp soy sauce
* Salt and pepper to taste
Instructions
1. Heat the coconut oil in a large pan over medium-high heat.
2. Add the beef and cook until browned, about 3-4 minutes.
3. Add the mixed veggies and cook until tender.
4. Add the garlic and soy sauce, and stir to combine.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Stuffed Sweet Potatoes Approx. 360 calories | 20g protein
Stuffed sweet potatoes are a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with roasted sweet potatoes and a variety of toppings, it’s high in fiber and low in calories. Try serving it with a side of steamed veggies or a salad for a well-rounded meal. Stuffed sweet potatoes are also a great option for a special occasion or dinner party.
Ingredients
* 4 large sweet potatoes
* 1/2 cup black beans, cooked
* 1/2 cup diced tomatoes
* 1/4 cup chopped cilantro
* 2 tbsp olive oil
* Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork a few times and bake for 45-50 minutes, or until tender.
3. In a small bowl, mix together the black beans, diced tomatoes, and chopped cilantro.
4. Slice the sweet potatoes in half and fill with the bean and tomato mixture.
5. Drizzle with olive oil and season with salt and pepper to taste.
Shrimp Fried Rice Approx. 440 calories | 20g protein
Shrimp fried rice is a quick and easy dinner option that’s perfect for a busy weeknight. Made with cooked shrimp and a variety of veggies, it’s high in protein and low in calories. Try serving it with a side of steamed veggies or a salad for a well-rounded meal. Shrimp fried rice is also a great option for a special occasion or dinner party.
Ingredients
* 1 cup cooked shrimp
* 2 cups cooked rice
* 1 cup mixed veggies (peas, carrots, corn)
* 2 tbsp coconut oil
* 2 cloves garlic, minced
* 1 tsp soy sauce
* Salt and pepper to taste
Instructions
1. Heat the coconut oil in a large pan over medium-high heat.
2. Add the garlic and cook for 1 minute.
3. Add the mixed veggies and cook until tender.
4. Add the cooked shrimp and stir to combine.
5. Add the cooked rice and stir-fry for 2-3 minutes.
6. Season with soy sauce and salt and pepper to taste.
Turkey Lettuce Wraps Approx. 340 calories | 30g protein
Turkey lettuce wraps are a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with lean turkey breast and a variety of veggies, it’s high in protein and low in calories. Try serving it with a side of quinoa or roasted veggies for a well-rounded meal. Turkey lettuce wraps are also a great option for a picnic or outdoor dinner.
Ingredients
* 4 slices lean turkey breast
* 2 cups mixed greens
* 1 cup sliced veggies (cucumbers, bell peppers, carrots)
* 1/4 cup hummus
* 1 tsp lemon juice
* Salt and pepper to taste
Instructions
1. Slice the turkey breast into thin strips.
2. In a small bowl, mix together the hummus and lemon juice.
3. Spoon the hummus mixture onto the center of each lettuce leaf.
4. Add a few slices of turkey and some mixed veggies on top.
5. Season with salt and pepper to taste.
6. Serve immediately.
Roasted Veggie Bowl Approx. 280 calories | 15g protein
Roasted veggie bowl is a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with a variety of roasted veggies and a dollop of hummus, it’s high in fiber and low in calories. Try serving it with a side of quinoa or gluten-free bread for a filling and satisfying meal. Roasted veggie bowl is also a great option for a special occasion or dinner party.
Ingredients
* 2 cups mixed veggies (broccoli, carrots, sweet potatoes)
* 2 tbsp olive oil
* 1 tsp salt
* 1/2 tsp black pepper
* 1/4 cup hummus
* 1/4 cup chopped fresh parsley
Instructions
1. Preheat the oven to 425°F (220°C).
2. Toss the mixed veggies with olive oil, salt, and pepper.
3. Spread the veggies on a baking sheet and roast for 20-25 minutes, or until tender.
4. Serve the roasted veggies in a bowl with a dollop of hummus on top.
5. Garnish with chopped parsley, if desired.
Chicken & Avocado Salad Approx. 380 calories | 30g protein
Chicken and avocado salad is a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with lean chicken breast and a variety of veggies, it’s high in protein and low in calories. Try serving it with a side of quinoa or gluten-free bread for a filling and satisfying meal. Chicken and avocado salad is also a great option for a picnic or outdoor dinner.
Ingredients
* 1 lb cooked chicken breast
* 1 ripe avocado, diced
* 1 cup mixed greens
* 1 cup cherry tomatoes, halved
* 1/4 cup chopped fresh cilantro
* 2 tbsp olive oil
* 1 tsp lemon juice
* Salt and pepper to taste
Instructions
1. In a large bowl, combine the cooked chicken, diced avocado, and mixed greens.
2. Add the cherry tomatoes and chopped cilantro, and toss to combine.
3. In a small bowl, whisk together the olive oil and lemon juice.
4. Drizzle the dressing over the salad and season with salt and pepper to taste.
5. Serve immediately.
Lentil Soup Approx. 400 calories | 20g protein
Lentil soup is a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with red or green lentils and a variety of veggies, it’s high in fiber and low in calories. Try serving it with a side of gluten-free bread or a salad for a filling and satisfying meal. Lentil soup is also a great option for a special occasion or dinner party.
Ingredients
* 1 cup dried lentils, rinsed and drained
* 4 cups vegetable broth
* 1 onion, chopped
* 2 cloves garlic, minced
* 1 carrot, chopped
* 1 celery stalk, chopped
* 1 can diced tomatoes
* 1 tsp dried thyme
* Salt and pepper to taste
Instructions
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little bit of oil until tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme.
3. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs, if desired.
Baked Salmon Approx. 360 calories | 35g protein
Baked salmon is a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with fresh salmon fillets and a variety of spices, it’s high in protein and low in calories. Try serving it with a side of quinoa or roasted veggies for a well-rounded meal. Baked salmon is also a great option for a special occasion or dinner party.
Ingredients
* 4 salmon fillets (6 oz each)
* 2 tbsp olive oil
* 2 cloves garlic, minced
* 1 tsp lemon zest
* 1 tsp dried parsley
* Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the baking sheet.
4. Drizzle with olive oil and sprinkle with garlic, lemon zest, and parsley.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes, or until cooked through.
Chickpea Curry Approx. 400 calories | 20g protein
Chickpea curry is a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with canned chickpeas and a variety of spices, it’s high in fiber and low in calories. Try serving it over rice or with some gluten-free naan bread for a filling and satisfying meal. Chickpea curry is also a great option for a special occasion or dinner party.
Ingredients
* 1 can chickpeas, drained and rinsed
* 2 cups mixed veggies (carrots, potatoes, peas)
* 2 tbsp coconut oil
* 1 onion, chopped
* 2 cloves garlic, minced
* 1 tsp curry powder
* 1 tsp cumin
* Salt and pepper to taste
Instructions
1. Heat the coconut oil in a large pan over medium heat.
2. Add the onion and garlic and cook until tender.
3. Add the mixed veggies and cook until tender.
4. Add the chickpeas, curry powder, and cumin.
5. Stir to combine and season with salt and pepper to taste.
6. Serve hot over rice or with gluten-free naan bread.
Zucchini Noodles with Tomato Sauce Approx. 320 calories | 20g protein
Zucchini noodles with tomato sauce is a healthy and flavorful dinner option that’s perfect for a weeknight meal. Made with zucchini noodles and a homemade tomato sauce, it’s low in calories and high in fiber. Try serving it with a side of grilled chicken or steak for a well-rounded meal. Zucchini noodles with tomato sauce is also a great option for a special occasion or dinner party.
Ingredients
* 2 medium zucchinis
* 2 cups tomato sauce (homemade or store-bought)
* 1 tsp olive oil
* 1 clove garlic, minced
* 1/4 cup chopped fresh basil
* Salt and pepper to taste
* Grated Parmesan cheese (dairy-free)
Instructions
1. Spiralize the zucchinis into noodle-like strands.
2. Heat the olive oil in a large pan over medium heat.
3. Add the garlic and cook for 1 minute.
4. Add the tomato sauce and stir to combine.
5. Add the zucchini noodles and cook for 2-3 minutes, or until tender.
6. Season with salt and pepper to taste, and top with chopped basil and dairy-free Parmesan cheese.
