Top 10 low-calorie side dishes: proven recipes with photos

Hello! A low-calorie side dish for the main dish is an important rule of proper nutrition. Did you know that side dishes come in light and heavy varieties? Heavy side dishes lead to overeating and weight gain. A light side dish for the main dish improves the functioning of the digestive system, is rich in nutrients and diversifies your diet!

In this article, I will share with you a list of 10 delicious and healthy side dishes that you can eat every day for lunch or dinner and still lose weight. All recipes for dietary side dishes are simple and quick, consisting of available products: anyone can prepare them.

I cook often, and I’ll tell you my little secrets of preparing and preparing dishes. And for those who count calories, I have prepared a convenient summary table with the calorie content of each side dish. All side dishes from my top ten contain no more than 100 calories per 100 g, and the leader has only 23 calories. So let's begin!

How I choose low-calorie side dish recipes

When choosing side dishes for my top ten, I am guided by several principles:

calorie content - no more than 100 kcal per 100 grams
availability of ingredients - all products can be bought in a regular store
ease of preparation - almost all recipes for low-calorie side dishes consist of one product and are prepared very quickly
the taste of the dishes and the reliability of the recipes - all the recipes have been tested by me personally, the side dishes turn out very tasty.

Ten is presented in the form of a countdown: closer to the finish line - fewer calories.

Side dishes for chicken rice

Lemon rice with lentils as a side dish for chicken 181 Kcal

35 minutes

A tasty and satisfying side dish of rice and lentils with a subtle citrus aroma. The dish can easily stand on its own.

Ingredients:

Long grain rice - 1 cup
Green lentils - 1 cup
Vegetable oil - 2-3 tbsp. l.
Cumin - up to 0.5 tsp.
Mustard seeds - up to 1 tsp.
Curry - 0.5 tsp.
Tabasco (or green pepper) - to taste
Lemon juice - 80-100 ml.
Sesame oil - 1 tbsp. l. (or sesame flour - 2 tsp.)
Cinnamon - 0.5-1 stick
Chili - to taste
Salt - to taste

Hawaiian rice mixture as a side dish for chicken 211 Kcal

22 minutes

A fairly well-known side dish is mixed vegetables. Prepared from rice and fresh vegetables: corn, green peas and sweet peppers. This mixture can be bought at any store, but it is better to prepare it yourself, using proven ingredients.

Ingredients:

Rice - 200 g
Corn - 100 g
Green peas - 100 g
Bell pepper – 100 g
Vegetable oil - 3 tbsp.
Kari - 1 pinch
Salt, pepper - to taste
Water for cooking rice - 1000 ml
Boiling water for thawing peas - 200 ml

Rice in Mexican tomato sauce for chicken and other meat dishes 131 Kcal

40 minutes

Surprise your loved ones with a delicious and unusual side dish for baked or boiled chicken. This succulent, mildly spicy rice side dish will win your hearts. Tomato sauce can be replaced with tomato paste diluted in water.

Ingredients:

Rice - 1 glass
Vegetable oil - 3 tbsp.
Garlic - 2-3 large cloves
Onions - 1 pc.
Hot pepper - 0.25-0.5 pcs. (taste)
Broth or water - 400-450 ml
Tomato sauce - 150-200 ml
Salt - to taste
Ground cumin - to taste
Fresh herbs - to taste

Boiled buckwheat

Buckwheat is one of my favorite side dishes, and the only representative of cereals in the low-calorie top ten. Why? It contains 100 kcal and is a dietary product, a source of vitamins B, P, E, macro- and microelements. On a plate it goes well with any meat and chicken. Can be served with some fish dishes. I also consider boiled buckwheat a self-sufficient dish. This is a complex carbohydrate, I ate buckwheat and I don’t feel like eating for a long time. It would seem: what could be easier than cooking buckwheat? But this cereal has its own quirks, I’ll tell you about them.

Number of ingredients: 2 Cooking time: 30 minutes Calories per 100 g: 100 kcal Proteins / fats / carbohydrates: 5.9 / 2.5 / 30.6

Ingredients:

Buckwheat – 1 cup
Salt to taste

In the store, I choose dark-colored cereals with whole grains, without excess husks and small particles at the bottom of the package. There is no need to sort out such grains before cooking.

Products for preparing buckwheat porridge

I rinse it briefly, drain the water a couple of times, and that’s enough. During labor lessons at school, the teacher said that buckwheat is one of the cleanest grains; it doesn’t need to be washed. But I wash it anyway.

Now the proportion: the cereal is filled with water, the volume of water is 1.5-2 cm above the surface of the buckwheat in the pan. If I’m afraid to miss by eye, then I cook according to the generally accepted proportion: one part buckwheat to 2 parts water.

I cook in a saucepan with a thick bottom; buckwheat will increase in size by 3 times during cooking, so I take the correct size of dishes.

I pour buckwheat 1-2 cm

I fill the cereal with cold water, put the pan without a lid on maximum heat, add salt, and bring to a boil. I use iodized salt and am stingy with my salt: less salt equals healthier food.

Cover the buckwheat with a lid after boiling

After boiling, reduce the heat, cover with a lid and leave to cook for 20 minutes. I keep an eye on the time: it’s better to undercook buckwheat than to overcook it.

Shortly before it’s ready, I check whether there is enough water in the pan: you can hear it in the gurgles and you can carefully check it with a spoon. If the water has boiled away, you can add a little boiling water to prevent the buckwheat from burning. I don't mix buckwheat because... The integrity of the grains is very easy to break. If I constantly open the lid and stir the dish, my crumbly buckwheat will turn into a messy porridge.

After 20 minutes, I remove the pan from the heat and leave it to simmer for 5-10 minutes. The microclimate inside the pan and the thick bottom help with this - it gives off heat.

Then I mix it very carefully with a spoon.

I put crumbly buckwheat on a plate

OK it's all over Now. Boiled buckwheat is ready: a crumbly, aromatic, low-calorie and tasty side dish!

Delicious epic with chickpeas

Large-sized chickpeas are great for an original side dish recipe. Soak 250 g of chickpeas in water overnight, drain the water in the morning and rinse several times. It will take a long time to cook, from 40 to 60 minutes, depending on the variety. About 15 minutes before the end of cooking, generously salt the chickpeas. Heat a frying pan with oil and fry 250 g of Adyghe cheese in cubes, sprinkling with ½ tsp. turmeric. When it turns golden, add 3 chopped fleshy tomatoes and simmer for 5 minutes. Next, pour in the boiled chickpeas, cover with a lid and simmer for 15 minutes. This side dish is good in all combinations, and in a duet with poultry and seafood it is incomparable.

Baked champignons

I included mushrooms in my top ten for their low calorie content. Champignons can be bought all year round in almost any store: fresh, canned or frozen. This recipe is with fresh mushrooms. The dish turns out aromatic and juicy: it can be included in the holiday menu.

Number of ingredients: 5 Cooking time: 45 minutes Calories per 100 g: 77 kcal Proteins / fats / carbohydrates: 4.2 / 4.2 / 5.7

Ingredients:

Set of products for baked champignons

Champignons – 300 grams
Onion – 100 grams
Sour cream 15% – 50 grams (2 tablespoons)
Vegetable oil – 5 grams (1 teaspoon)
Salt to taste

Washing fresh champignons under running water

I dry the champignons on a towel.
I wash the champignons under cold water and place them on a towel to remove excess moisture.

I cut off the stems of the champignons and chop them finely

I cut off the legs and plates and cut them into 5 mm cubes.

Finely chop the onion

Champignons and stuffing with sour cream, onions and champignon legs for baking

I chop the onion, mix it with mushroom stems and sour cream, add salt.

Stuffed champignon caps before baking

I put the caps in a form greased with vegetable oil, and put the prepared mixture on top.

I bake in the oven for 35 minutes at 190 degrees.

Baked champignons are ready

Baked champignons on a plate

Mushrooms can be eaten with any main course. And they are also very tasty on their own!

Eggplant with tomatoes and cheese

Number of ingredients: 3 Cooking time: 40 minutes Calories per 100 g: 70 kcal Proteins / fats / carbohydrates: 3.7 / 3.7 / 5.6

Ingredients:

Eggplants – 700 grams
Tomatoes – 200 grams
Garlic – 2 cloves
Cheese – 100 grams
Vegetable oil – 5 grams
Salt to taste

Fresh washed eggplants
Wash the eggplants and cut them into long slices.

Sliced eggplants are soaked in water and salt

I soak it in salted water to remove the bitterness. While the eggplants are undergoing spa treatments, I chop the garlic and tomatoes and grate the cheese.

Drying the eggplants on a clean towel

I blot the eggplants with a napkin and place them on a baking sheet. I don't add salt.

Sliced eggplants with garlic on a baking sheet

I grate and sprinkle the eggplants with garlic.

I put the tomatoes on the plates.

Eggplants before baking

I sprinkle cheese on top.

I send it to bake in the oven for 25 minutes at 200 degrees.

Baked eggplants with garlic, tomatoes and cheese

The crust was baked, but not burnt, and the eggplants were cooked well.

162 gram serving of baked eggplant

Delicious, aromatic and the side dish is ready! This serving is 114 kcal. Pairs well with meat and poultry dishes.

Side dish recipes for weight loss

Recipes for side dishes with a minimum of calories for weight loss make it possible to use not only vegetables, but also supplement them with apples, prunes, herbs, tomato paste or soy sauce for an original taste. Do not add too much salt to food, mayonnaise or additives containing sugar.

Low-calorie vegetable side dishes

In addition to traditional boiling, you can make the following low-calorie vegetable side dishes:

Zucchini fritters . You need to take 300 g of zucchini, 1 egg, carrot, 2 tbsp. l. flour. Vegetables are chopped using a coarse grater. After 10 minutes, after draining the liquid, add flour, egg, salt, and pepper. Spoon the mixture into the frying pan and fry the pancakes until crisp on both sides.
Caviar . To prepare you need: a couple of unsweetened apples, 1 kg of tomatoes, the same amount of red pepper, basil, cilantro, 5 cloves of garlic, hot pepper and salt. The ingredients are ground in a blender or using a meat grinder. The mass is simmered until cooked.

Dietary side dishes for weight loss made from beans

Dietary side dishes from legumes for weight loss are prepared as follows:

Take 200 g of green beans, 3 tomatoes, 1 zucchini, carrots, bell pepper, and onion. Everything except the first component needs to be chopped. Pre-soak 100 g of beans for 12 hours, after which they are boiled. Vegetables are sautéed in a small amount of oil. Add green beans and boiled beans to them and simmer for 10 minutes. Before turning off the heat, add chopped garlic.
Soak 2/3 cup of chickpeas in cold water for half a day, change the liquid and boil it. Curry, turmeric, paprika, coriander and black pepper are fried in vegetable oil. Add boiled chickpeas and a little liquid to this bowl, 1 tbsp. l. tomato paste, keep on fire for another 5 minutes. Salt the dish before serving, you can sprinkle with herbs.

How to prepare dietary side dishes for meat from cereals

Dietary side dishes for breakfast with meat are prepared from:

Oatmeal . Grind the flakes to flour and pour boiling water over the mixture in the evening. In the morning, add some salt to the finished porridge, you can add a little olive oil and stewed vegetables.
Perlovki . 5 tbsp. l. The cereals are kept in water for 12 hours, the liquid is drained. Fry onions, carrots and celery root, then simmer until half cooked. Add pearl barley and chopped garlic to them, keep on fire for another 5 minutes. Pour a mixture of 100 ml of low-fat kefir with herbs into the cereal, add pre-boiled and cut into pieces meat. Place all this in the oven for 25 minutes.

We recommend reading about diet dinner for weight loss. From the article you will learn about the serving size and calorie content of dinner, healthy and forbidden foods, and recipes for dinner. And here is more information about the benefits of cooking in a slow cooker for weight loss.

Recipes for dietary side dishes are not difficult to invent on your own, because many of the permitted components are “friendly” with each other and with spices. But you need to keep in mind that hot seasonings whet your appetite. Therefore, in many cases it is better to use greens.

Braised cabbage

Stewed white cabbage as a side dish is a classic of the genre; we have been accustomed to it since kindergarten. I love it for its familiar taste, lightness and accessibility. This type of cabbage could be at the top of the low-calorie side dish table. I tried boiling it without salt or steaming it, but in my opinion it was not tasty.

Therefore, I offer a proven recipe, this cabbage will appeal to adults and children, and is suitable for those losing weight.

Number of ingredients: 6 Cooking time: 35 minutes Calories per 100 g: 55 kcal Proteins / fats / carbohydrates: 2.1 / 1.7 / 7.8

Ingredients:

White cabbage – 500 grams
Carrots – 100 grams
Onion – 100 grams
Tomato paste – 10 grams
Vegetable oil – 10 grams
Salt - to taste

Finely shred the cabbage
Wash and chop the cabbage.

Add water to fresh cabbage

Cabbage under a lid in a frying pan

I put it in a frying pan, add a little water, and put it on high heat. The water boils, reduce the heat and close the lid for 15 minutes so that the cabbage softens. After 5 minutes, the cabbage will be like in a sauna and will begin to release water on its own.

Shredded carrots and onions

I cut the onion into cubes and grate the carrots on a coarse grater.

Carrots, onions and tomatoes in a frying pan

I fry the onions and carrots in vegetable oil in another frying pan. As soon as the onion turns golden, add the carrots, then the tomato paste. Paste gives sourness and beautiful color to the cabbage. If there is no paste, you can replace it with tomato.

I combine a mixture of carrots, onions and tomatoes with cabbage

I combine cabbage and fried vegetables. I simmer them together for about 15 minutes. If the cabbage is not young and tough, then you need to make sure that it does not burn and you can increase the cooking time by 5-7 minutes.

Stewed cabbage in 35 minutes

A serving of stewed cabbage is 129 kcal.

The stewed cabbage is ready, you can serve it with meat and fish dishes! To my taste, it goes perfectly with chicken fillet with tomato and cheese in the oven - recipe with photo at the link.

Buckwheat side dishes for chicken

Side dish of buckwheat with pumpkin for chicken 101 Kcal

40 minutes

A tasty and nutritious side dish for buckwheat chicken with pumpkin and tomato sauce. However, this dish can be served without meat as a main course, for example for dinner.

Ingredients:

Buckwheat – 1 cup (300 g)
Water (boiling water) – 2 cups (700 ml)
Onions – 1 pc. (150 g)
Peeled pumpkin – 400 g
Vegetable oil – 3 tbsp.
Tomato paste 25% – 1 tbsp. (with a slide)
Garlic – 3 cloves
Salt – 1 tsp. + to taste
Mixture of Italian herbs – 1 tsp.
Greens - for serving (optional)
Ground black pepper - to taste

Buckwheat side dish with tomatoes and onions for chicken 121 Kcal

20 minutes

As a side dish for chicken, you can simply boil the cereal, or you can prepare a more interesting and juicier version of buckwheat with onions and tomatoes.

Ingredients:

Buckwheat – 200 g
Water – 350 ml
Salt - to taste
Chopped tomatoes - 3 tbsp.
Onion - 1 pc.
Sugar - a pinch
Khmeli-suneli - to taste

Buckwheat with onions and carrots (side dish for chicken and more) 126 Kcal

35 minutes

A simple recipe for a fragrant side dish of buckwheat for boiled or baked chicken. It's simple: boil buckwheat, fry carrots and onions. We combine buckwheat with roasting and get an excellent side dish for any meat dishes. In addition, this side dish can be a main dish for vegans, vegetarians or fasting people.

Ingredients:

Buckwheat: 250 gr;
Onions: 1 piece;
Carrots: 1 piece;
Garlic: 1 clove;
Vegetable oil: 3 tablespoons;
Butter: 50 gr;
Salt: 1 teaspoon.

Zucchini baked with tomatoes and herbs

Number of ingredients: 4 Cooking time: 30 minutes Calories per 100 g: 41 kcal Proteins / fats / carbohydrates: 0.8 / 1.6 / 5.8

Ingredients:

Zucchini – 700 grams (3 pieces)
Tomatoes – 300 grams (2 pieces)
Vegetable oil – 5 grams
Greens – 10 grams
Salt to taste

Preparing fresh zucchini
I wash and peel the zucchini and cut it into slices.

Zucchini cut into circles and laid out on a baking sheet

Place on a baking sheet greased with vegetable oil and add salt.

I put tomatoes on the zucchini

I put the tomatoes cut into slices on top. I put it in the oven, heated to 200 degrees, for 20 minutes.

Chopped herbs - dill, parsley and a mixture of Provençal herbs

I prepare the greens - finely chop the dill, parsley, add dried herbs de Provence, a little salt, you can add a few drops of vegetable oil, saved on greasing the mold.

After baking, sprinkle with herbs and put in the oven for another 5 minutes.

Baked zucchini with tomato and herbs

Greens in the oven reveal their aroma and give the dish an unusually fresh taste.

A portion of baked zucchini

But a serving of side dish is 150 grams, which is approximately 82 kcal. You can also eat supplements! Baked zucchini goes well with meat, chicken and fish. This dish is so simple, tasty and low-calorie that I included it in my selection of zucchini recipes for weight loss. The link is clickable: in the article I tell you what to cook from zucchini for breakfast, lunch or dinner.

Low-calorie recipe options for every day

Delicious side dishes for people losing weight can be prepared at home using nutritious foods with moderate calorie content.

Cauliflower puree

What products will you need:

300 milliliters of milk;
kilogram of cauliflower;
2 processed cheeses.

Cook the cabbage inflorescences in salted boiling water until softened. Place the product in a colander to drain. Place the inflorescences in a separate bowl and grind the vegetable into a puree. Pour milk into a separate saucepan and place it over low heat. Grate the cream cheese into the milk and melt the mixture, stirring constantly. Mix the sauce with the cabbage puree. You can add herbs, green onions and salt to taste.

Buckwheat with lentils

Ingredients:

a glass of buckwheat;
a tablespoon of lentils.

How to cook: boil the buckwheat separately, and soak the lentils for several hours. Boil the legumes and add them to the buckwheat porridge.

Porridge with mushrooms

What products will you need:

300 grams of any mushrooms;
a glass of buckwheat;
150 grams of onion;
garlic clove;
vegetable oil;
salt and pepper to taste.

Cut the onion into half rings. Chop the garlic. Fry onions and garlic in vegetable oil. Add chopped mushrooms and fry for another 7 minutes. Mix the frying with buckwheat, add 2 cups of boiling water and cook for 20 minutes on a moderate heat burner.

Porridge with vegetables

What products are needed to prepare the side dish:

2 cups of cereals: buckwheat, bulgur, couscous or any other except rice;
2 onions;
2 carrots;
150 grams of butter;
salt to taste.

Chop the vegetables and simmer until done. Start cooking the cereal, but 3 minutes before it’s ready, add the fried vegetables.

Oatmeal with pumpkin

Products:

100 grams each of oatmeal and pumpkin;
a handful of raisins;
100 milliliters of water;
salt and butter to taste.

Boil water and add oatmeal. After a few minutes, add pumpkin and raisins to the ingredients. Cook for 5 minutes. Add butter and salt to taste.

Mung bean with vegetables

What ingredients are needed from the list:

a cup of boiled mung bean;
a cup of your favorite vegetables;
paprika, salt, pepper and spices to taste.

Add vegetables and cook for 10 minutes over low heat. Add your favorite vegetables and spices. Also add mung beans. Add spices and herbs to taste.

Zucchini with Italian cheese

List of required products:

5 zucchini;
2 tablespoons each of wheat flour and Italian ricotta cheese;
4 tablespoons grated Parmesan;
2 chicken eggs;
several sprigs of parsley;
salt, pepper, cumin.

Preheat the oven to 180 degrees. Grate the peeled zucchini on a coarse grater. Mix flour, cheese, eggs and herbs. Add to the zucchini and bake in the oven until done.

Couscous with vegetables

To prepare this dish, take:

a glass of couscous;
a cup of any vegetables;
spices to taste.

Place the vegetables in the multicooker bowl and add a little water. Simmer for 15 minutes, add pepper and salt. When the vegetables are cooked, add the couscous. Close the lid and cook for 5 minutes.

Pumpkin with carrots and peas for beef

Grocery list:

200 grams of peeled pumpkin pulp;
carrot;
100 grams of green peas;
a teaspoon of olive oil;
salt and pepper to taste.

Mix all the vegetables and put them in a regular bag. Add olive oil, pepper and salt. Shake the bag and transfer its contents to a baking dish. Cook for 20 minutes.

Buckwheat with beans and Brussels sprouts

Products for cooking:

a glass of buckwheat;
100 grams of beans;
several heads of Brussels sprouts;
soy sauce;
spices to taste.

Mix all the ingredients and cook the dish on the “Buckwheat” mode.

Cauliflower

What ingredients are needed to prepare the dish:

400 grams of cauliflower;
3 green onions;
2 cloves of garlic;
paprika to taste;
salt and pepper.

Place the inflorescences in an even layer in a container and season with garlic combined with paprika. Add a small amount of salt and spices. Place the dish in the oven and cook at 180 degrees. When the dish is cooked, sprinkle it with chopped green onions.

Wild rice with vegetables

Products:

a cup of brown rice;
a cup of any vegetable mixture;
salt and pepper to taste.

Place the vegetables in a container and add some water. Simmer for about 10 minutes. Add rice, salt and pepper, then start cooking over low heat. The dish can also be prepared in a slow cooker using the “Rice” mode.

Cabbage with mushrooms

Components:

0.5 kilograms of cabbage;
300 grams of mushrooms;
carrot;
2 tablespoons of tomato paste;
salt and pepper to taste.

Place vegetables in the slow cooker, add salt and pepper. Pour water over the food and simmer for 1 hour. If you don’t have cabbage at home, you can make this side dish with zucchini.

Brussels sprouts

Products:

300 grams of base product;
garlic clove;
75 milliliters of kefir;
small onion;
salt and pepper to taste.

Boil the cabbage until half cooked. Chop the onion and mix it with garlic. Pour in kefir and stir. Add the resulting sauce to the cabbage. Season with salt and pepper and place in the oven for 20 minutes.

Steamed potatoes in a slow cooker

Products:

4 potatoes;
salt and herbs to taste.

Peel the potatoes. Place on the steamer rack. Add water to the bowl. Steam for 15 minutes. After cooking, add salt and chopped herbs.

Rice with pumpkin

Products for cooking:

500 grams of steamed rice;
100 grams of chickpeas;
carrot;
300 grams of pumpkin pulp;
bulb;
3 heads of garlic;
salt, coriander, pepper and other spices to taste.

Rinse the chickpeas to remove any traces of starch, then soak for 6 hours. Peel the pumpkin and then cut into strips. Chop the peeled carrots and cut the onion into small pieces. Steam the chickpeas in a slow cooker. Then mix the rice with pumpkin, carrots, onions, chickpeas, spices and salt. Also add chopped garlic cloves. Cook for exactly 1 hour in the slow cooker.

Beans with vegetables

List of products:

a glass of beans;
3 tomatoes;
onion;
5 cloves of garlic;
zucchini;
bell pepper;
carrot;
a tablespoon of olive oil;
salt and spices.

Soak the beans for half a day in cool water. Then boil until tender over low heat. Finely chop the vegetables into strips or cubes. Sauté the onion in a frying pan in oil. Add chopped vegetables to it after softening. After cooking, grind until smooth in a blender. Add beans and simmer for 10 minutes. Then add the garlic and cook for another 5 minutes. Serve with chopped herbs.

Mushroom pilaf in a steamer

To prepare this side dish, take:

a glass of steamed rice;
200 grams of cooked mushrooms;
2 carrots;
salt to taste.

Rinse the rice and place on a baking sheet. Set the timer for 20 minutes and cook the cereal. Chop the mushrooms and grate the carrots on a coarse grater. Stir and add salt. Add chopped carrots and mushrooms to the cereal. Stir and add salt. Add also your favorite spices and a moderate amount of salt. Cook in the slow cooker for 45 minutes. Serve the dish with olive oil.

Tomato rice with cheese

Ingredients for cooking:

a glass of steamed rice;
3 tablespoons butter;
a tablespoon of tomato paste;
50 grams of hard low-fat and mild cheese;
salt and pepper to taste.

Rinse the rice and add the product to a liter of boiling water. Salt the water first. After 15 minutes, drain in a colander and transfer to a separate bowl.

Melt a piece of butter in a frying pan. Then add tomato paste and stir everything until smooth. Add rice and stir. Also add grated cheese before serving.

What side dish for meat, fish, chicken is considered the lowest in calories?

When choosing a side dish for meat and fish dishes, be sure to pay attention to the calorie content. It is preferable to serve protein dishes with a side dish of vegetables. To reduce the calorie content of the dish, it is advisable to prepare a side dish from grilled or steamed vegetables. They are not fried, so they have moderate energy value.

Options for different dishes:

Fish: baked potatoes, stewed cauliflower with carrots, stewed tomatoes with onions and garlic, classic ratatouille.
Meat: stewed cabbage, broccoli or cauliflower puree, potatoes and cabbage baked in the oven.

You can also prepare one-ingredient dishes: porridge, potatoes and pasta from durum wheat.

Important! A low-calorie side dish can also be made from cereals. Such dishes can also be combined with lean fish and meat. If you need to reduce the number of calories contained in a hot dish served as a main dish, try not to add butter or fatty sauces. The lowest-calorie cereals include buckwheat, pearl barley, oatmeal, couscous, and bulgur.

Legume side dishes also have moderate energy value. But since they are rich in vegetable protein, they are not recommended to be served with meat enriched with animal proteins. Mixed proteins are less easily absorbed by the body.

Pumpkin baked in the oven

A few words about the benefits of pumpkin: it contains carotene, vitamin E, dietary fiber, and a lot of other benefits. This vegetable is even called healing, and I couldn’t help but include this delicious pumpkin side dish on my list.

Pumpkin 1 kg

I try to buy a ripe bright orange pumpkin - I ask the seller, or I go to a store where the largest specimens are cut into halves. Pumpkin is a seasonal vegetable; you can’t get enough of it in the fall for the whole year. Therefore, during the season, I freeze pumpkin as a semi-finished product in 500 g bags, and it can be cooked all year round.

Number of ingredients: 1 Cooking time: 30 minutes Calories per 100 g: 40 kcal Proteins / fats / carbohydrates: 0.9 / 0.4 / 6.1

Ingredients:

Fresh pumpkin (you can use frozen).

I clean out the middle of my pumpkin with a spoon
and cut it into several pieces. I clean out the middle, using a tablespoon for this.

Peeling a pumpkin using 2 tools

Peeling the pumpkin is the most difficult part of the recipe. For convenience, I cut it into smaller pieces. It is much easier to peel the thick skin from a small piece. You can use a vegetable peeler or knife.

If you come across a specimen with a particularly hard peel, I give step-by-step instructions with photos in the article on how to peel a hard pumpkin.

Cooking pumpkin without oil on baking paper

I cut the pumpkin into pieces, maybe into strips. Place in a pan on baking paper and place in a preheated oven. I don't add salt. Can be cooked with curry seasoning - a great combination.

I bake for 30 minutes in the oven at 180 degrees.

If you cut the pumpkin into strips, the baking time is shorter - only 20 minutes. For large pieces, the cooking time increases to 40 minutes.

60 calorie serving of baked pumpkin

Low-calorie pumpkin side dish is ready! Slightly sweet in taste, translucent baked pumpkin goes well with meat; I like the combination with poultry dishes.

Baked sweet pepper

Sweet or baked bell peppers are a source of vitamins and microelements and contain the hormone of joy. Once our children, while playing cats, ate a piece of dry cat food. They said it greatly improves mood. I do not advise anyone to try the food. And for a good mood, I included a recipe for baked sweet peppers in the list of low-calorie side dishes. In order not to lose a lot of joy - without salt and oil.

Number of ingredients: 2 Cooking time: 35 minutes Calories per 100 g: 38 kcal Proteins / fats / carbohydrates: 1.9 / 0 / 7.3

Ingredients:

Bell pepper – 500 grams
Greenery

Fresh bell peppers

I cut the bell pepper into 6-8 pieces.
I wash the pepper, cut off the tail and top, and clean out the middle with the seeds. I cut the bell pepper into slices.

Bell peppers before baking

I put the peppers in a glass dish and pour 2 tbsp on the bottom. water. Place in an oven preheated to 190 degrees for 30 minutes.

Bell peppers baked in the oven for 30 minutes

Before serving, sprinkle with herbs.

Baked bell peppers with herbs

I take out the bell pepper when the edges start to darken. The pepper has not yet become limp and cooked, and is no longer raw. Retains a slight crunch. Perfect for meat dishes. That's it, you can eat, lose weight and be happy!

Potato chicken side dishes

Mashed potatoes with spinach and garlic as a side dish for chicken 125 Kcal

30 minutes

We prepare a very tasty side dish for chicken, meat dishes or fish. Garlic gives the dish a piquant taste, and spinach adds an interesting color. Due to the fact that the puree is prepared with cream, it turns out especially tender.

Ingredients:

Potatoes - 800 g
Garlic - 2-3 cloves
Butter - 80 g
Cream 20% – 80 ml
Fresh spinach – 200 g
Salt - to taste

Mashed potatoes with onions in milk, an excellent side dish for chicken 136 Kcal

35 minutes

Fragrant and very tasty mashed potatoes. Ideal as a side dish for boiled, fried or baked chicken.

Ingredients:

Potatoes - 8 pieces;
Milk - 1 glass;
Salt to taste;
Onion - 1 piece;
Chicken egg - 1 piece;
Vegetable oil - 50 ml.

Country-style potatoes, baked in the oven 152 Kcal

45 minutes

Potatoes baked in the oven in a rustic manner are ideal as a side dish for any meat dishes, including chicken dishes.

Ingredients:

Potatoes - 3-4 large pieces
Unrefined vegetable oil - 2 tbsp. l.
Spices (peppers and herbs) - 1 tbsp. l.
Salt - 1 pinch
Garlic - to taste

Crispy potato wedges in breadcrumbs 148 Kcal

45 minutes

Don't miss this recipe for delicious and crispy potatoes baked in breadcrumbs in the oven. These potatoes can be served as a side dish for chicken, fish or meat. Plus, this dish may become your favorite snack.

Ingredients:

Peeled potatoes - 400 g
Vegetable oil - 1.5 tbsp.
Rusks - 2 tbsp.
Salt and seasoning - to taste

Steamed green beans

Number of ingredients: 1 Cooking time: 13 minutes Calories per 100 g: 32 kcal Proteins / fats / carbohydrates: 2.4 / 0.1 / 4.9

Ingredients:

Green beans – 500 grams
Salt to taste

Rinse green beans
I used fresh green beans in this recipe, but sometimes I use frozen ones.

I rinse the beans under cold water.

Trimming the tails of green beans

I cut off the ponytails on both sides - this is the most difficult part of the recipe. I collect the pods in small bunches of 5-6 pieces and cut off the tails in bulk, so I can do it faster.

Steamed green beans

Place the beans in a steamer for 11 minutes. You can add a little salt. If I cook frozen beans, I increase the cooking time by 5 minutes. If you don’t have an electric steamer, no problem. In a separate article, I described how to steam without a steamer. Go ahead and read about the most unexpected ideas and devices.

Ready green beans

The beans should remain green in color and not turn brown. A side dish of green beans goes well with meat, various fish dishes and chicken.

Couscous has good color and taste

A side dish of couscous, Maghreb wheat and semolina will turn even the most ordinary dish into something special. How to prepare couscous for a side dish? Mix 400 g of cereal with a pinch of salt and 1 tsp. curry, pour a glass of boiling water and steam under the lid for 15 minutes. Meanwhile, saute the onion, lay out the carrots in strips and fry for 5 minutes. Pour in 50 ml of soy sauce, ½ cup of broth, add couscous with a piece of butter and stir. Simmer the cereal under the lid over low heat for 5 minutes, sprinkle with fresh herbs and serve. This couscous side dish recipe is the best accompaniment to meat.

Steamed broccoli

I have a special relationship with broccoli. Imagine: a small child sitting with khaki green broccoli puree smeared all over his face. Not very aesthetically pleasing. But it is tasty and healthy - this vegetable contains a lot of vitamin C and K, microelements and antioxidant substances.

Sometimes children's preferences determine what foods are on our table. Broccoli is a universal side dish, suitable for meat, poultry and fish. I like the combination with red fish: I tell you how to cook trout in a frying pan in a simple step-by-step recipe. Follow the link, cook and eat with broccoli! I often cook broccoli dishes; the steamed recipe is very simple and quick.

Number of ingredients: 1 Cooking time: 17 minutes Calories per 100 g: 28 kcal Proteins / fats / carbohydrates: 2.6 / 0.3 / 4.4

Ingredients:

Broccoli – 1 package of frozen cabbage or kachan (flower) of fresh cabbage.

I defrost frozen broccoli.
I first leave the package of frozen broccoli for 30 minutes at room temperature so that the cabbage flowers are not frozen. I don't defrost it completely.

Cutting large broccoli florets

I cut large inflorescences. The size of each is no more than 5 cm, so the cabbage will thaw and cook evenly.

Place the broccoli in the steamer

I pour boiling water into the pan and place a colander insert with broccoli in it. I use the simplest type of steamer - a regular insert into a pan with holes.

Steamed broccoli does not lose its color

I leave it covered for 15 minutes. If I use fresh cabbage, I reduce the steaming time to 10 minutes.

Steamed broccoli is ready: it looks even tastier on a plate

That's the whole secret of preparation: in 15 minutes. the broccoli has time to thaw and take a steam bath. It does not have time to cook, and does not lose its beautiful green color and beneficial properties.

Bulgur in vegetable dressing

Bulgur, which is essentially crushed wheat, has rightfully earned its reputation as one of the healthiest side dishes. Pour a glass of cereal with cold water for 15 minutes - this will make it crumbly and reduce the cooking time. Then place the bulgur in a heated frying pan with butter and fry until softened. Add 300 g of a mixture of frozen vegetables from peas, corn, carrots and cauliflower. Pour in a glass of boiling water or broth, salt and pepper to taste, simmer for 5 minutes over high heat under the lid. Reduce the flame and cook for another 10–15 minutes. Let the bulgur brew for a while and its flavor will reveal itself in all its glory.

Boiled cauliflower

Cauliflower prepared according to this recipe turns out to be tender, not overcooked, and pleasant to the taste. It is even given to infants as their first meal. Boiled cauliflower retains vitamins A, B, K, a loading dose of vitamin C, and a lot of useful substances - this is a dietary dish that is included in the diet when losing weight.

Number of ingredients: 2 Cooking time: 12 minutes Calories per 100 g: 23 kcal Proteins / fats / carbohydrates: 1.8 / 0.5 / 4.1

Ingredients:

Cauliflower – 1 pc.
Salt to taste

A head of fresh cauliflower
I wash the cabbage. I cut off the stalk and leaves.

Cauliflower inflorescences

I divide the cabbage into inflorescences. The stem of cauliflower is the toughest part; I cut the inflorescences with the thickest stem into pieces.

Cauliflower is boiled

Pour boiling water into the pan, add a little salt, and place the cauliflower in the water.

Cauliflower cooks for 10 minutes

After the water boils, reduce the heat and leave to cook for 10 minutes. I drain the water and the side dish is ready!

Serving cauliflower on a beautiful plate

Boiled cauliflower goes well with meat, turkey, and chicken.

Do you want cauliflower with a golden brown crust?