New year, new menu
Nutritionally reviewed by
Photo: Liz Andrew/Styling: Erin McDowell
With a little planning and determination, you can totally eat healthier this year—even without resorting to boring salad every night. (Seriously, who wants that?) These 65 clean-eating dinner recipes are here to kick-start your healthy eating habit without making you feel hungry or deprived.
There’s truly no limit to what you can add to your weekly rotation. My favorite ideas include spaghetti squash with mushroom marinara sauce, keto sheet pan chicken with rainbow veggies and cauliflower fried rice, for starters. Read on for easy, unprocessed dinner recipes, plus input from an expert on what clean eating is in the first place. (Oh, and did I mention a lot of these ideas are big-batch meals? I smell leftovers!)
Meet the ExpertsKeri Glassman, MS, RD, CDN, is the founder of Nutritious Life and Nutritious Life Studio, which give individuals the opportunity to get certified online for jobs in the health and wellness industry. She has authored four best-selling books and is regularly featured on national television programs, like The Today Show, Good Morning America and The Rachael Ray Show, for her nutrition expertise.What Is Clean Eating?
Words like “clean” can be really confusing when making food choices, because they don’t always mean the same thing to every person (or brand). But if you ask our expert, clean eating means choosing whole, unprocessed foods as much as possible. Glassman encourages us to choose “naturally nutrient-dense foods,” adding that clean eating “is mostly plant-based by default.” Think vegetables, fruits, nuts, seeds, whole grains and unprocessed meat, poultry and dairy. (It’s a lot like the Mediterranean diet, TBH.)
65 Clean-Eating Dinner Recipes
Time Commitment: 1 hourWhy I Love It: sheet pan recipe, beginner-friendly, <500 caloriesServes: 4
You’ve heard of sheet pan chicken, but soup? Believe it. “Roasting your ingredients beforehand will unlock a ton of flavor that you just can’t get from simmering,” former PureWow senior food editor Katherine Gillen asserts. Bonus? Croutons on top offer much-welcome crunch.
Time Commitment: 7 hours and 15 minutesWhy I Love It: vegan, slow cooker recipe, <500 caloriesServes: 8
Yep, you can be lazy and healthy. This slow cooker soup takes minimal effort and offers tons of creaminess, plus bright veggies. Buying fresh herbs over dried is crucial here for a next-level aroma and flavor.
Time Commitment: 55 minutesWhy I Love It: vegan, gluten free, beginner-friendlyServes: 4
This impressive Italian feast is easier to prepare than it looks, and it’s vegan if you skip your usual sprinkle of cheese on top (or sub nutritional yeast). Double the sautéed mushrooms if you want leftovers for the week.
Time Commitment: 35 minutesWhy I Love It: vegan, keto-friendly, beginner-friendlyServes: 4
This luscious curry is bursting with flavor and plenty of add-ins. Enjoy it with cauliflower rice or a base of grains, like quinoa or millet. If it’s too spicy for your palate, add an extra splash of coconut milk to curb the heat.
Time Commitment: 30 minutesWhy I Love It: crowd-pleaser, high protein, one potServes: 6
Hello, gorgeous. All you need is a small pot to make this simplified riff on the classic French seafood stew. It’s packed with cod, shrimp and mussels, in case you’re curious. Serve it with crispy bread and your favorite bottle of white wine.
Time Commitment: 35 minutesWhy I Love It: sheet pan recipe, high protein, beginner-friendlyServes: 4
So easy, so healthy, so beautiful. Add some color to a drab evening with this clean-eating dinner recipe that will leave you with minimal dirty dishes. “It’s ready in 35 minutes and requires just one pan, which means cleanup is a breeze,” recipe developer Erin McDowell says. Top it with hot sauce if you’re craving some spice.
Time Commitment: 1 hourWhy I Love It: vegetarian, make ahead, high fiberServes: 4
Hello, meal prep. “Parisians top this salad with canned tuna, but I decided to bulk up this one with loads of colorful veggies,” McDowell writes. Spice up the classic with curry paste-covered green beans, and throw some tuna, salmon or tofu on top if you want extra protein.
Time Commitment: 35 minutes (plus soaking time)Why I Love It: gluten free, dairy free, crowd-pleaserServes: 6
It’s so decadent that you wouldn’t think it counts as a salad, but it totally does. Memorize this cashew dressing recipe, because you’ll want to slather it on everything. “You can even reduce the amount of water to two or three tablespoons to create a more spread-like consistency,” recipe developer Aran Goyoaga recommends.
Time Commitment: 1 hour and 30 minutesWhy I Love It: special occasion-worthy, <500 calories, low sugarServes: 6
Any night can be cauliflower steak night. “This recipe has you slathering cauliflower in a spicy yogurt marinade and roasting it at a high temperature,” McDowell explains. “The result is an amazingly delicious dish that’s as dramatic in presentation as it is easy in preparation.” Serve a sizable hunk of it with salad, cooked greens or whole grains to round out this clean-eating dinner recipe.
Time Commitment: 25 minutesWhy I Love It: <30 minutes, <500 calories, gluten freeServes: 4
These delightful zoodles are the answer to your carb cravings (especially when you load them with sauce and cheese). Keep them vegan or add some meatballs or grilled chicken for a protein boost.
Time Commitment: 30 minutesWhy I Love It: gluten free, low carb, high proteinServes: 4
Cauliflower keeps this classic Southern dish low in carbs, and it’s perhaps even more delicious than the original version. Just leave yourself time to devein the shrimp (or buy them pre-cleaned, if you’re feeling lazy).
Time Commitment: 1 hour and 45 minutesWhy I Love It: <10 ingredients, dairy free, gluten freeServes: 10
Roasting fresh tomatoes with garlic and onion adds so many layers of flavor to this super simple soup. “Less than an hour in the oven will concentrate the flavors, so even if you’re working with end-of-season tomatoes, the results will be rich and flavorful,” McDowell assures. Oh, and you know what goes great with tomato soup? Grilled cheese.
Time Commitment: 25 minutesWhy I Love It: <30 minutes, <500 calories, vegetarianServes: 4
Prepare to be deceived (and impressed) by veggies. Get creative with the ones you use, too—not everything called for in the recipe is crucial, especially if you’d rather swap one ingredient for another, namely whatever is withering away in your crisper drawer.
Time Commitment: 1 hour and 20 minutesWhy I Love It: kid-friendly, high protein, gluten freeServes: 4
There may be no clean-eating dinner recipe as elegant as an impeccably roasted chicken. “I season the chicken with lemon, thyme, rosemary and butter, and the result is tender, juicy meat with crispy, golden skin,” McDowell claims. Best of all, you’ll have plenty of leftovers to add to salads and sandwiches. Win-win.
Time Commitment: 50 minutesWhy I Love It: gluten free, high protein, kid-friendlyServes: 2
Thinly slicing a whole zucchini with a vegetable peeler creates long, ribbon-like noodles that rival the real thing. Your favorite Thai restaurant is going to miss seeing you after you master this recipe. “If you want a veg version of this, simply omit the beef—it’s plenty filling with just the eggs and the cashews,” recipe developer Liz Moody writes.
Time Commitment: 30 minutesWhy I Love It: <500 calories, high protein, dairy freeServes: 4
So much flavor (and so many omega-3s) in one little paper packet. “It’s a complete meal that’s ready in 30 minutes, no pots or pans required,” McDowell adds. Mix in sautéed bell peppers for some extra color and sliced chiles for heat.
Time Commitment: 20 minutesWhy I Love It: <30 minutes, keto, low carbServes: 4
This keto-friendly stir fry is super quick to prep, and you can easily make it with freezer and pantry ingredients that you likely already have on hand. Throw in some gochujang or sriracha to spice things up.
Time Commitment: 1 hour and 30 minutesWhy I Love It: one pan, vegetarian, <500 caloriesServes: 4
So photogenic, so tasty—and remarkably healthy to boot. Queue up Ratatouille to watch while you eat it, of course, and serve it with pasta, a baguette or nothing at all.
Time Commitment: 1 hour and 40 minutesWhy I Love It: special occasion-worthy, crowd-pleaser, vegetarianServes: 6
Butternut squash, parsnips and sweet potatoes—plus plenty of cheese—make for a comforting yet lightened-up casserole. The recipe calls for Gruyère, but other cheeses work as well if you feel like substituting.
Time Commitment: 35 minutesWhy I Love It: low carb, gluten free, vegetarianServes: 6
Low carb, gluten free and totally delicious, eggplant is a surprisingly ideal substitute for traditional pizza crust. Allow your guests to choose their toppings to make it a real pizza party.
Time Commitment: 30 minutesWhy I Love It: <30 minutes, make ahead, gluten freeServes: 4
Eat the rainbow on the dreariest of weeknights. The peanut butter-based sauce is divine, but feel free to swap with another nut butter or sunflower butter if you have an aversion or allergy to peanuts.
Time Commitment: 30 minutesWhy I Love It: <30 minutes, special occasion–worthy, <10 ingredientsServes: 6
It’s kind of ridiculous that this restaurant-worthy recipe only takes half an hour to prepare and cook. “Swordfish is good for people who claim not to be into fish,” recipe developer Alison Roman writes. “Meaty and juicy with little to no fishy flavor, it looks and kind of tastes like the best chicken breast you’ve ever had (really!).” Invite someone you want to impress over for this clean-eating dinner recipe and pair it with white wine.
Time Commitment: 1 hourWhy I Love It: sheet pan recipe, <500 calories, vegetarianServes: 6
Yep, it’s just a basic sheet pan meal, but with complex flavors and healthy ingredients. “This can be served as a side dish, or as a main course with rice on the side,” recipe developer Diana Henry writes. Make it vegan by swapping the honey for maple syrup.
Time Commitment: 50 minutesWhy I Love It: high protein, gluten free, kid-friendlyServes: 4
This easy and elegant chicken dinner just screams sweater weather. “They’re succulent,” Henry explains, “so much better than breasts, which can dry out. In fact, it’s hard to overcook chicken thighs—they all cook at the same time (and quickly), and there’s no carving.” Serve it atop warm pita, rice or a fresh salad with a generous dose of harissa yogurt on the side.
Time Commitment: 40 minutesWhy I Love It: special occasion-worthy, <10 ingredients, <500 caloriesServes: 4
This bright recipe tastes like sunny summer beach days. Better yet, all the ingredients are readily available throughout the winter, since canned corn is a suitable substitute for fresh. “Three ounces of scallops have 20 grams of protein and less than 100 calories, and they’re loaded with magnesium, potassium and vitamin B12—all key components to aging well,” recipe developer Amanda Haas claims.
Time Commitment: 25 minutesWhy I Love It: <30 minutes, vegetarian, low sugarServes: 4
One of the most indulgent pasta recipes known to carb lovers, but made lighter and vegetarian. “We use small chunks of parsnip that crisp up just like pancetta,” recipe developers David Frenkiel and Luise Vindahl explain, “and we mix spiralized zucchini into the spaghetti to amp up the vegetable content, but still with a similar flavor and texture to the original.” So go ahead, load up on the Parm.
Time Commitment: 1 hour and 15 minutesWhy I Love It: make ahead, gluten free, crowd-pleaserServes: 8
Clear up a runny nose with this zingy chicken soup that has just the right amount of spice. Psst: A magic trick for deepening its flavor is to make the broth a day ahead and assemble the soup right before serving. “You can also add some rice or pasta for a richer version,” Goyoaga adds.
Time Commitment: 1 hour and 15 minutesWhy I Love It: gluten free, crowd-pleaser, <500 caloriesServes: 8
Zucchini stands in for tortillas in this unconventional but equally delicious enchilada recipe. And the filling is customizable, so you can tweak it for vegetarians, vegans and picky eaters alike. “It reheats really well, so you can make a big pan and eat them over several days,” McDowell notes.
Time Commitment: 1 hour and 15 minutesWhy I Love It: <500 calories, vegetarian, high proteinServes: 4
Cooked barley has a naturally creamy consistency, making it an ideal whole grain for risotto-style preparation. Here, it’s stuffed into roasted mushroom caps and spiked with fresh herbs for an elegant, fragrant presentation.
Time Commitment: 45 minutesWhy I Love It: high protein, <500 calories, low sugarServes: 4
“This is a wonderful dish of vaguely Vietnamese origins,” recipe developer Eleanor Maidment writes, “where it’s more commonly served with dill than cilantro. Both work well, in my opinion, but you can also use a mixture of the two herbs.” You can also use hake, cod or monkfish. Whip up some white rice to make the meal extra hearty, too.
Time Commitment: 55 minutesWhy I Love It: vegan, high protein, kid-friendlyServes: 4
OK, it’s healthy enough. You deserve a little treat to keep you going. Serve this vegan masterpiece with an array of dipping sauces—BBQ, Buffalo, sweet chili and garlic aioli will all be crowd-pleasers.
Time Commitment: 30 minutesWhy I Love It: make ahead, <30 minutes, gluten free, <500 caloriesServes: 6
This one goes out to the mayo haters. With Greek yogurt, rice vinegar and plenty of mustard, it’s just as creamy and tangy as the original. And with those crunchy peppers, you won’t even miss the bread.
Time Commitment: 1 hour and 35 minutesWhy I Love It: gluten free, dairy free, vegan, <10 ingredientsServes: 12
Here’s proof that healthy dishes don’t have to be complicated: This tasty riff on enchiladas requires only ten ingredients to come to completion. It’s also totally vegan and gluten free, BTW.
Time Commitment: 1 hour and 25 minutesWhy I Love It: crowd-pleaser, vegan, kid-friendlyServes: 8
Thanks to tahini, miso and a rich cashew cream, you’d never guess that this hearty casserole contains absolutely no dairy. If you want to make it gluten free, just skip the breadcrumb topping (but don’t forget the crunchy pine nuts).
Time Commitment: 1 hour and 20 minutesWhy I Love It: gluten free, high protein, vegetarianServes: 6 to 8
What’s better than brinner (aka breakfast for dinner)? Nothing, if you ask me. Plus, this one doesn’t leave you feeling weighed down with maple syrup-soaked carbs (not that I don’t love that from time to time, too…).
Time Commitment: 30 minutesWhy I Love It: <30 minutes, vegetarian, high fiberServes: 6
Hearty white beans and tender orzo meet soft, melt-in-your-mouth spinach in this soul-soothing recipe. Best of all, it’s ready in about 30 minutes. Top the soup with extra cheese if you’re feeling indulgent.
Time Commitment: 40 minutesWhy I Love It: <500 calories, low carb, high proteinServes: 4
I kind of have a thing for stuffed bell peppers—can you blame me? They’re crunchy, filling, pre-portioned and give you an excuse to say you ate the bowl. Freeze the leftovers when you’re done for future busy evenings.
Time Commitment: 50 minutesWhy I Love It: crowd-pleaser, Instant Pot recipe, vegetarianServes: 8
What did we do to deserve soup? It’s filling without being heavy, can often feed a giant crowd and is basically the O.G. one-pot meal. This one’s packed with veggies, beans and, of course, Parmesan cheese.
Time Commitment: 35 minutesWhy I Love It: Instant Pot recipe, high protein, dairy free, gluten freeServes: 6
Takeout, shmakeout. Your trusty pressure cooker can give you an Indian-inspired dish that’s just as tasty as delivery in way less time (33 minutes, to be exact). Store-bought naan, I’m coming for you.
Time Commitment: 55 minutesWhy I Love It: crowd-pleaser, make ahead, high proteinServes: 6
Chili is the ultimate choice for feeding a crowd, and it freezes like a charm. This take on the winter warmer has plenty of corn, beans and spices to keep things interesting. Load up on dried chile pepper and cayenne for extra heat.
Time Commitment: 30 minutesWhy I Love It: gluten free, vegan, beginner-friendlyServes: 4
The best thing about this salad is that while you can certainly stick to the recipe, you can also supplement any additional toppings that you’re craving and have on hand. Whatever you do, don’t skimp on the garlicky tahini dressing.
Time Commitment: 30 minutesWhy I Love It: vegan, make ahead, high proteinServes: 6 to 8
These aren’t just any burritos…they’re freezer burritos. Make a large batch of the filling, assemble the burritos and stash them away for busy nights and easy lunches (or whenever you’re feeling lazy).
Time Commitment: 1 hourWhy I Love It: sheet pan recipe, high protein, kid-friendlyServes: 4
The sheet pan meal is your new knight in shining armor. Throw as many ingredients as you can fit onto one tray and in less than an hour, you’ll be eating a maple-y, curry-kissed, clean-eating dinner recipe—minimal cleanup required.
Time Commitment: 20 minutesWhy I Love It: crowd-pleaser, low carb, <30 minutesServes: 8 to 10
Gochujang, a type of Korean chili paste, imparts the optimal dose of sweet-and-spicy funk to these effortless lettuce wraps. Don’t like steak? Just swap in your favorite protein (I’m partial to ground pork).
Time Commitment: 45 minutesWhy I Love It: one pan, crowd-pleaser, gluten freeServes: 5 to 6
I know casseroles have a reputation for being filled with cheese and carbs, but this casserole is refreshingly wholesome. It has beans (for plant-based protein) and plenty of vegetables, blanketed in polenta—what more could you want?
Time Commitment: 1 hourWhy I Love It: sheet pan recipe, high protein, gluten freeServes: 6
Once you have a taste, you won’t believe how simple-yet-scrumptious this one-pan recipe actually is. (Garlic, dill and balsamic vinegar go a *long* way.) Make it a complete meal with a Greek salad on the side.
Time Commitment: 1 hour and 10 minutesWhy I Love It: gluten free, crowd-pleaser, <500 caloriesServes: 6
Just when you thought baked pasta can’t be good for you, glorious zucchini swoops in to save the day. Here, it’s used in place of noodles for a hearty-yet-healthy take on one of my all-time favorites.
Time Commitment: 45 minutesWhy I Love It: one pot, high protein, crowd-pleaserServes: 4 to 6
What’s more feel-good than a steaming pot of soup? This one tastes like a million bucks (but takes less than an hour to make). Finish each bowl with a flourish of flaky sea salt for good measure.
Time Commitment: 50 minutesWhy I Love It: vegan, high protein, <500 caloriesServes: 2
Tofu comes in all different styles and textures, but when it comes to preparing it, I like it crispy AF. If you’ve never made it yourself, this simple, flavorful rendition is a great place to start. “It’s flavorful, easy to make and packed with plant-based protein,” recipe developer Lindsay Maitland Hunt assures.
Time Commitment: 1 hour and 15 minutesWhy I Love It: Instant Pot recipe, high protein, crowd-pleaser, vegetarianServes: 6
This harissa bean stew starts with dried beans, but don’t let that deter you: It takes only about an hour to make with a pressure cooker (and that includes the homemade harissa). “I prefer my paste to be straight-up spice,” recipe developer Urvashi Pitre explains. “Taste it once and you will find a million different uses for this lovely, spicy, versatile mix.”
Time Commitment: 50 minutesWhy I Love It: gluten free, vegetarian, high proteinServes: 6
Your kitchen may not be clean after making this veg-packed gnocchi from scratch, but at least your dinner will be. This hearty dish is gluten free and vegetarian, and because it serves six, you can host a pasta-loving crowd with ease.
Time Commitment: 45 minutesWhy I Love It: gluten free, dairy free, <500 caloriesServes: 4
No one will guess this is good for them, thanks to the luscious (and vegan!) pine nut cream. Furthermore, it’s versatile—swap cilantro for dill or parsley, or replace the lentils with canned cannellini beans or chickpeas. Whatever tickles your fancy, chef.
Time Commitment: 40 minutesWhy I Love It: <10 ingredients, high protein, <500 caloriesServes: 4
Simple, nutritious and delicious is my new M.O. Queer Eye’s Antoni Porowski, who created this riff on ochazuke, notes that while he likes jasmine green tea for the broth, you can use whatever type you prefer.
Time Commitment: 35 minutesWhy I Love It: <10 ingredients, high protein, low carbServes: 4
Winter isn’t known for its bounty of produce, but luckily, cherry tomatoes are always tasty and easy to find. Roasting them in the oven brings out even more jammy flavor. Cookbook author Elizabeth Van Lierde recommends serving the fish with “crisp rosé, fresh bread and a green side.”
Time Commitment: 35 minutesWhy I Love It: vegan, <500 calories, low sugarServes: 2 to 4
Once you try eggplant like this, you just might fall in love with the underrated vegetable—don’t say I didn’t warn you. Swap the farro for cauliflower rice for a low-carb alternative.
Time Commitment: 50 minutesWhy I Love It: vegetarian, <500 calories, high protein, Mediterranean diet-friendlyServes: 4
With starring roles from canned chickpeas and baby spinach (plus a few flavor enhancers, like onions, fresh garlic, spices and the all-essential fresh lemon juice), this Mediterranean soup is as flavorful as it is protein-rich. “If you skip the [Pecorino Romano], you will not know what you’re missing,” recipe developer Suzy Karadsheh warns. “It rounds out the flavor in the best way possible.”
Time Commitment: 1 hour and 10 minutesWhy I Love It: high protein, gluten free, dairy freeServes: 6 to 8
This impressive dish is slightly sweet and deeply flavorful, with a “why’s this so tasty?” secret ingredient to thank. (Hint hint: It’s fish sauce.) You can cook the meat to your liking, but either way, let it sit for at least ten minutes before slicing so it stays juicy.
Time Commitment: 25 minutesWhy I Love It: <30 minutes, <500 calories, high proteinServes: 2 to 3
If you’re craving seafood but sick of the same old salmon, try this recipe. It’s just as easy to make, but feels more special. Be sure to thoroughly dry the scallops before searing them to nail the caramelized outer crust you seek.
Time Commitment: 20 minutesWhy I Love It: <30 minutes, no cook, veganServes: 4
All the Instagram-ability of poke without the fish. The sprouts or microgreens will add a pop of green, the avocado offers healthy fats, the peanuts bring protein—yup, you’ve got yourself a nutritious lunch.
Time Commitment: 45 minutesWhy I Love It: vegan, <500 calories, high protein, gluten freeServes: 4
This super flavorful meal can be prepped and assembled ahead of time. “They’re fully loaded with all the tasty ingredients that come in a spring roll, minus the tricky wrappers,” McDowell says. Swap out the chicken for tofu or shrimp, if poultry isn’t calling your name.
Time Commitment: 20 minutesWhy I Love It: vegan, gluten free, <30 minutes, <500 caloriesServes: 2
I love nothing more than a “salad” that stars noodles, like this one from recipe developer Nicole Berrie. While some garnishes aren’t totally necessary, definitely make a point to keep the cilantro, peanuts and lime wedges.
Time Commitment: 45 minutesWhy I Love It: high fiber, crowd-pleaser, vegetarianServes: 8
If you aren’t familiar with millet, it’s a mild, gluten-free, quick-cooking grain. The recipe calls for summer veggies, but you can swap in any seasonal produce, like sweet potato, kale or squash in the cold months.
Time Commitment: 30 minutesWhy I Love It: vegetarian, <10 ingredients, make aheadServes: 4
Although roasting fruit may not be something you’re used to, it’s super easy. Simply let the peaches cook down the oven until they’re tender and lightly browned. Their sweetness, when combined with salty Parmesan cheese, will balance out seamlessly.
Time Commitment: 40 minutesWhy I Love It: high protein, low carb, <500 calories, one panServes: 6
This meal feels hearty, but it’s high in protein and also happens to be super low in fat. Plus, there’s almost no cleanup to worry about (since it comes together in a single pan). That’s a major plus, if you ask me me.
Time Commitment: 30 minutesWhy I Love It: one pan, high protein, <500 caloriesServes: 4
Pan-frying allows you to bypass the oven completely, which is an easy win on a weeknight. Plus, the recipe is beyond foolproof. You’ll trick your dinner guests at first bite into thinking you toiled away for hours.