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    Home » Low Carb

    Published: Feb 7, 2023 · This post may contain affiliate links

    25 Volume Eating Recipes (High-Volume Low-Calorie Meals)

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    The best volume eating recipes for when you want to eat more while keeping your calorie intake low. These recipes are larger in portion and nutrient-dense but with fewer calorie counts, helping you maintain a healthy lifestyle.

    They will keep you full and satisfied for longer, reduce your hunger and cravings, and increase your intake of fruits and vegetables.

    Content Summary hide
    Sweet Potato Hash
    Spinach Mushroom Omelet
    Chocolate Peanut Butter Oatmeal
    Mixed Berry Fruit Salad
    Keto Turkey Club Wrap
    Roasted Chickpeas
    Rice Cakes With Hummus and Tomatoes
    Crispy Baked Kale Chips
    Turkey Roll-Ups
    Air-Fryer Sweet Potato Fries
    High-Volume Taco Bowl
    Lentil Quinoa Salad
    Lentil Soup
    Weight Loss Cabbage Soup
    Air-Fryer Brussels Sprouts
    Healthy Turkey Chili
    Lemon Herb Chicken Salad
    Low Carb Chicken Bowl
    Vegetable and Chickpea Coconut Curry
    Stuffed Peppers
    Keto Beef and Broccoli
    Garlic Parmesan Zucchini Noodles Pasta
    Low-Carb Squash and Meatballs
    Cauliflower Tabbouleh
    Roasted Veggie Brown Rice Bowl
    kale salad with sweet potatoes and chickpeas

    What are the ingredients for volume eating recipes? Include ingredients packed with fiber and water, and are high in nutrients but low in calorie density when making these dishes.

    Some examples of high-volume foods are:

    • Leafy greens like kale, spinach, romaine lettuce
    • Cruciferous vegetables like broccoli, cauliflower, brussels sprouts
    • Fruits like watermelon, berries, apples
    • Root vegetables like sweet potatoes, carrots, beets
    • Fiber-rich whole grains like quinoa, brown rice, barley
    • Legumes like lentils, chickpeas, black beans
    • Lean proteins like turkey, chicken breast, fish, tofu
    • Soups and broths
    • Source

    Here are some of my favorite high volume low calorie meals that are nutritious and delicious.

    Find recipes for breakfast, snacks, lunch, and dinner. From salad bowls and soups to omelets and stir-fry, there is a volume-eating recipe you can eat any time of the day.

    So, let's dive in and explore some tasty options to help bulk your meals without bulking up your waistline.

    Sweet Potato Hash

    Calorie per serving: 222kcal

    What to love about it: sweet and savory, easy one-skillet recipe

    A breakfast recipe that will make your day! This dish is loaded with your favorite breakfast ingredients like bacon and eggs plus sweet potatoes and vegetables.

    Get the Recipe

    Spinach Mushroom Omelet

    Calorie per serving: 402kcal

    What to love about it: Ready in 10 minutes, gluten-free, vegetarian

    Simple yet powerhouse breakfast with leafy spinach, hearty mushrooms, and fluffy eggs.

    Get the Recipe

    Chocolate Peanut Butter Oatmeal

    Calorie per serving: 204kcal

    What to love about it: a healthy kind of sweet

    A delightful breakfast with peanut butter drizzle and chocolate toppings. The secret to this high-volume meal is water. Add more water to the oats to make them grow and fluffier.

    Get the Recipe

    Mixed Berry Fruit Salad

    Calorie per serving: 132kcal

    What to love about it: rich in antioxidants, fiber, and probiotics

    Looking for a light lunch or a healthy snack? This salad is only 132kcal per serving. If you're tired of the same old fruit salads, this mixed berry fruit salad recipe is sure to shake things up. It's like a berry-licious party in a bowl of some juicy, fruity fun.

    Get the Recipe

    Keto Turkey Club Wrap

    Calorie per serving: 309kcal

    What to love about it: all your favorite wrap fillings inside a lettuce

    It's a club sandwich but way cooler! This wrap offers a delicious and healthy alternative to traditional high-carbohydrate sandwich options. It features a tender and juicy turkey breast, crisp bacon, and ripe tomatoes all wrapped in lettuce!

    Get the Recipe

    Roasted Chickpeas

    Calorie per serving: 214kcal

    What to love about it: Perfect for snacking, adding to salads, or even using as a crunchy topping for soups and stews

    It's time to trade that unhealthy overprocessed bag of chips for these tiny but powerful legumes called chickpeas! Roast them and add different spices as desired.

    Get the Recipe

    Rice Cakes With Hummus and Tomatoes

    Calorie per serving: 237kcal

    What to love about it: gluten-free!

    They come in different shapes and flavors. These rice cakes are low in calories and a popular gluten-free alternative! You can make them as a base for any toppings like you would with a toast. Add avocado, tomatoes, peanut butter, and your favorite spread.

    Get the Recipe

    Crispy Baked Kale Chips

    Calorie per serving: 62kcal

    What to love about it: You can eat as much as you want, quick and easy

    This dish is one of those volume eating recipes that you can consume to your heart's content without worrying about overindulging. If you are having crunchy cravings in between meals, make these kale chips.

    Get the Recipe

    Turkey Roll-Ups

    Calorie per serving: 165kcal (4pcs)

    What to love about it: tastes better than store-bought, meal prep friendly

    What a fun appetizer to serve during a party! Inspired by the roll-ups from Costco, this dish is a crowd-pleaser. Plus, it's convenient that you can make them a day before. You just have to nicely freeze them and serve them the next day, fresh and delicious.

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    Air-Fryer Sweet Potato Fries

    Calorie per serving: 236kcal

    What to love about it: uses little to no oil, a healthy snack or side dish

    Frying sweet potato fries in the air-fryer is a better alternative than frying traditionally in oil. It will result in the same crispiness and deliciousness, so why not choose an option that is light in the budget? Follow the recipe thoroughly to make sure your fries come out oh-so crispy.

    Get the Recipe

    High-Volume Taco Bowl

    Calorie per serving: 380kcal

    What to love about it: flexible and customizable, meal prep friendly

    Everyone's favorite taco bowl is a perfect fit to be featured in my collection of volume eating recipes. This meal is high in fiber and protein, and at the same time low in calories and carbohydrates. The best part is that you can prep this recipe ahead of time and store it in the fridge.

    Get the Recipe

    Next up are recipes perfect for lunches and dinners.

    Lentil Quinoa Salad

    Calorie per serving: 428kcal

    What to love about it: protein-packed, gluten-free option, nut-free

    This salad is an excellent option for a healthy and filling lunch or dinner, providing a good source of protein, fiber, vitamins from lentils and quinoa, and fresh vegetables. The recipe is also customizable, allowing for the addition of other ingredients such as avocado, feta cheese, or nuts to add extra flavor and texture.

    Get the Recipe

    Lentil Soup

    Calorie per serving: 366kcal

    What to love about it: vegan, seasonal and basic ingredients

    A soup that pairs well with crusty bread. This soup needs basic ingredients already in your pantry. The recipe calls for a bit of sauteing and blending, so make sure to have your blender ready before starting.

    Get the Recipe

    Weight Loss Cabbage Soup

    Calorie per serving: 57kcal

    What to love about it: ready in 20 minutes,

    If you are trying to lose weight, adding this recipe to your menu is essential. It's low in calories and has a high fiber content. Consuming large amounts of cabbage soup and other foods like fruits, vegetables, and lean protein can help you with your weight loss goals.

    Get the Recipe

    Air-Fryer Brussels Sprouts

    Calorie per serving: 118kcal

    What to love about it: air-frying is convenient and efficient, mess-free

    Evenly cooked sprouts that are crispy outside and tender on the inside. To remove the bitterness of the sprouts, you need to blanch them and remove the outer leaves. The best thing about this recipe is that there are several glazes, sauces, and toppings that go well with it.

    Get the Recipe

    Healthy Turkey Chili

    Calorie per serving: 336kcal

    What to love about it: family-friendly, easy

    If you love chili, then good news, there's a healthier version. This healthy chili uses lean ground turkey. The recipe is a great source of protein and fiber, making it a healthy and filling meal. You can adjust the recipe according to personal preferences, like using a different type of meat like chicken or adjusting the heat level.

    Get the Recipe

    Lemon Herb Chicken Salad

    Calorie per serving: 336kcal

    What to love about it: full of Mediterranean flavors

    Tangy and aromatic chicken in a bed of lettuce leaves, cucumbers, tomatoes, and avocadoes. The lemon dressing is a great marinade for the chicken and it adds a fresh and delightful taste to the salad.

    Get the Recipe

    Low Carb Chicken Bowl

    Calorie per serving: 313kcal

    What to love about it: low-carb, meal prep friendly

    A healthy lunch or dinner that is ready in 30 minutes, plus you can make it ahead and serve the following days. For those on a low-carb diet, this dish is a well-balanced meal with a good amount of protein, healthy fats, and low-carb vegetables.

    Get the Recipe

    Vegetable and Chickpea Coconut Curry

    Calorie per serving: 319kcal

    What to love about it: dairy-free, nut-free, vegan

    One of the things that I love about this recipe is the use of coconut milk. Coconut milk is a great alternative to traditional dairy products and is healthier. It adds a rich and creamy texture to the dish, making it tasty and hearty. This recipe is best paired with rice.

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    Stuffed Peppers

    Calorie per serving: 201kcal

    What to love about it: meal prep friendly, plenty of options

    Of all the volume eating recipes, these stuffed peppers are a popular dish to any one who maintains a healthy diet. The recipe suggests not to cook the bell peppers separately. You can fill them right away and just add water to the dish container to soften the peppers while cooking.

    Get the Recipe

    Keto Beef and Broccoli

    Calorie per serving: 364kcal

    What to love about it: low-carb, high in protein, full of beefy flavor

    Get the Recipe

    Garlic Parmesan Zucchini Noodles Pasta

    Calorie per serving: 127kcal

    What to love about it: guilt-free, gluten-free, ready in 20 minutes

    Get the Recipe

    Low-Carb Squash and Meatballs

    Calorie per serving: 416kcal

    What to love about it: full of Italian flavors, low-carb

    Get the Recipe

    Cauliflower Tabbouleh

    Calorie per serving: 199kcal

    What to love about it: low-carb, gluten-free, light meal

    Get the Recipe

    Roasted Veggie Brown Rice Bowl

    Calorie per serving: 543kcal

    What to love about it: fresh on flavors, customizable

    Get the Recipe

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