Low Calorie Kitchen

Low Calorie Butternut Squash Soup

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I love this low calorie butternut squash soup that has a hint of curry flavouring. At just 125 calories per bowl, it is a filling and delicious low calorie lunch recipe that you will make time and time again!

The recipe is simple to make and as it is freezes well it is a perfect soup to batch cook when squash is in season.

I like to top the soup with a swirl of fat free natural yogurt for extra creaminess and a scattering of seeds for a little crunch!

A bowl of soup with pumpkin seeds on a white table.
Low Calorie Butternut Squash Soup

Butternut squash is such a versatile, cheap and low calorie vegetable. Once deseeded, peeled & cubed, it works out at about 80 calories per cup (approx 200g).

Although I love the flavour of BNS on its own, I added a little mild curry powder and a little cinnamon to this recipe for added warmth & it works really well.

Of course you could always omit these if you'd prefer, but if you do I'd suggest adding a little more salt and pepper just to bring out the taste of the squash.

The recipe is suitable for vegetarians and vegans - just make sure that if swirling yogurt on top that you use one suitable for vegans.

Sliced butternut squash on a mat.
Sliced Butternut Squash

Ingredients used

  • Calorie controlled cooking spray
  • Onion
  • Garlic
  • Butternut squash
  • Curry powder
  • Ground cinnamon
  • Salt
  • Pepper
  • Vegetable stock
  • Fat free natural yogurt (optional)
  • Pumpkin seeds (optional)

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Storage information

This soup keeps well in the fridge for a couple of days after making.

It is also suitable for freezing & can be kept in the freezer for up to 3 months.

To freeze, make the soup and let it cool completely before bagging it up into individual portions for freezing.

I use reusable freezer safe bags like these ones from Amazon. They are leakproof and are ideal for using in the freezer. Just grab a bag, defrost, reheat and eat whenever you are wanting a low calorie lunch!

Variations

  • You can use fresh vegetable stock or can make up your own using a vegetable stock cube / bouillon cube.
  • Swirl in a little coconut flavoured fat free yogurt for a tasty alternative to natural yogurt (this may increase the calorie content).
  • For some added spiciness you could add ½ teaspoon of chili garlic paste when you add the curry powder to the butternut squash. This will give the soup an additional 'kick'. Make sure to work out the additional calories.

More Low Calorie Soups

If you are looking for more tasty low calorie soup recipes, why not take a look at this fabulous low calorie cabbage soup recipe!

A bowl of soup with pumpkin seeds on a white table.

Low Calorie Butternut Squash Soup

Marianne
This low calorie butternut squash soup has a very mild curry flavor which compliments the squash perfectly! It works out at 125 calories per bowl!
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Soup
Cuisine American
Servings 4 servings
Calories 125 kcal

Ingredients
  

  • 5 sprays calorie controlled cooking spray
  • 1 medium white onion chopped
  • 2 cloves garlic minced
  • 1 medium butternut squash approx 850g when deseeded, peeled & chopped
  • 1 ½ tablespoon mild curry powder
  • ¼ teaspoon ground cinnamon
  • 1 pinch salt to taste
  • 1 pinch black pepper to taste
  • 3½ cups vegetable stock (850ml)
  • 2 tablespoon fat free natural yogurt optional (additional calories)
  • 1 tablespoon pumpkin seeds optional (additional calories)

Instructions
 

  • Spray the bottom of a heavy based saucepan with the calorie controlled spray and heat over a medium heat.
  • Add the chopped onions and saute for a couple of minutes, stirring frequently to ensure that they don't stick to the pan.
  • Add the minced garlic and saute for a further minute.
  • Add the chopped butternut squash and stir.
  • Sprinkle over the curry powder, ground cinnamon and salt and pepper and give it a good stir.
  • Add a couple of tablespoons of water to the squash, stir, then place the lid on the saucepan and cook for 3 - 4 minutes.
  • Remove the lid and pour in the vegetable stock. Stir and increase the heat.
  • Bring to the boil, then reduce the heat to low. Place the lid on the saucepan and simmer for 15 minutes.
  • After 15 minutes, check the butternut squash is tender by piercing with a sharp knife. If the knife enter the squash easily it is cooked, if there is still resistance then simmer for a further 3 or 4 minutes.
  • Remove from the heat and use an immersion blender to puree until the soup is creamy and smooth.
  • Alternatively, you can pour the mixture into a blender and blend until smooth.
  • Taste and add more salt and pepper as required.
  • Serve with a swirl of natural yogurt and a few pumpkin seeds for crunch (additional calories!)
  • Enjoy with some low calorie bread or crackers.

Nutrition

Serving: 4bowlsCalories: 125kcalCarbohydrates: 29gProtein: 3gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 843mgPotassium: 742mgFiber: 5gSugar: 7gVitamin A: 20393IUVitamin C: 42mgCalcium: 111mgIron: 2mg
Keyword low calorie lunch, Low calorie soup
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Low Calorie Baked Apples

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These low calorie Baked Apples are sweet, easy to make and work out at just under 200 calories per serving, making them a wonderful low calorie dessert choice.

If you are looking for a great apple recipe that is simple to make, why not try this one.

It only uses 6 basic ingredients, takes minutes to prepare and just 40 minutes to bake.

Best served warm, these baked apples which are stuffed & topped with a sweet, buttery oat mixture, are delicious served with a scoop of ice cream (low calorie of course!) on the side.

Four baked apples in a glass dish on a white table.
Low Calorie Baked Apples

You can bake apples in a number of different ways. They can be thinly sliced and layered in a baking dish, they can be halved, cored & topped with a sauce. Or they can be baked whole, like these, with the core removed and stuffed with a delicious filling.

In this particular recipe I have stuffed the apples with a sweet, buttery oat mixture that is lightly flavoured with cinnamon. They are perfect!

Calories in Baked Apples

Each baked apple works out at 198 calories.

The apples on their own are just under 100 calories each and then they are filled with a sweet & buttery oat filling.

You could reduce the calories for the baked apples by halving the oat mixture (they would then work out at approximately 150 calories per serving) but I like this ratio of apple to filling .... and I am sure you will too!

Ingredients used to make low calorie baked apples set out on a table.
Ingredients used to make Low Calorie Baked Apples.

Ingredients used

  • Apples
  • Oats
  • Light butter or margarine
  • Soft brown sugar (light or dark - the choice is yours!)
  • Ground cinnamon
  • Groung nutmeg
  • Water

Best apples for baking

I've tested this recipe on a number of different apple varieties with varying results.

I definitely like to use a sweeter apple variety, but then I have got a very sweet tooth!

The following are all good choices - they tend to hold their shape & don't turn to mush whilst baking!

  • Braeburn
  • Golden Delicious
  • Pink Lady
  • Honey Crisp
Process shots of making low calorie baked apples.

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Tips for making Baked Apples

This really is such a simple recipe but there are a few tips and tricks that can make the dish even more simple prepare.

Once that you have combined the oats, butter, spices and sugar you will want to core the apples.

I have found that the easiest way to do this is to take a very thin slice from the bottom of the apple prior to using the apple corer. This helps keep the apple steady when you push the corer through the flesh of the apple.

I use an apple corer, like this one from Amazon.

If you don't have an apple corer, there is an article here about how you can safely core apples without one!

Once the apple has had the core removed, I push a couple of teaspoons of the mixture down into the hole, packing it down firmly. I then spoon another teaspoon or so of the mixture on top of the apple, pressing it down a little so it doesn't slide off the top.

Lastly, before baking, I put 4 - 5 tablespoons of warmed water in the bottom of the dish. This stops the apples from drying out too much when baking.

If a few bits of the oats and sugar mixture drops into the water don't worry. The juice that is left at the end of baking, will have thickened with the baking & can then just be spooned back on to the apple before serving!

Baked apples in a glass dish.

Serving suggestions

These baked apples are delicious served on their own ..... but my favorite is to serve them still warm from the oven with a spoonful of ice cream!

A spoonful of yogurt also works well and if it's a fat free natural unsweetened variety it shouldn't increase the calories too much!

A baked apple with oats and ice cream.

Storing baked apples

Unfortunately, the apples aren't suitable for freezing.

They will, however, keep covered in the fridge for a day or two after making - any longer than that & I have found that they start to soften too much.

A top down picture of a baked apple topped with oats.

Low Calorie Baked Apples

These tasty low calorie baked apples work out at under 200 calories per serving. Easy to make, they are sweet, filling and delicious but low enough in calories to be enjoyed as part of a calorie controlled diet.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Dessert
Cuisine American
Servings 4 people
Calories 198 kcal

Ingredients
  

  • 4 medium apples I used Braeburn
  • ½ cup rolled oats (40g)
  • 2 tablespoon light butter (30g) room temperature
  • 2.5 tablespoon dark brown sugar
  • 0.75 teaspoon ground cinnamon
  • 0.25 teaspoon ground nutmeg
  • 4 tablespoon water warmed

Instructions
 

  • Preheat the oven to 190°C / 375°F
  • Place the oats, butter, sugar, cinnamon and nutmeg in a small bowl.
  • Use a knife to mix the ingredients with a slicing motion until all the ingredients have combined. Set aside.
  • Wash the apples in cold water and pat dry with a paper towel.
  • Slice a thin bit off the bottom of each apple. This makes coring the apples a little easier but also helps the apples stay upright whilst baking.
  • Use an apple corer to remove the cores from each apple (if you don't have an apple corer or need more information on how to core your apples take a look at the information above for more information).
  • Place the apples in a small baking dish.
  • Place approx 2 teaspoons of the oat mixture into the holes pushing down to pack the mixture in. Heap a further 1 - 2 teaspoons of mixture on top of the apple pressing down a little so that it doesn't all slide off the top.
  • Once you have used all of the oat mixture, place 4 tablespoons of warm water into the bottom of the baking dish. This helps prevent the apple from drying out whilst baking.
  • Bake in the centre of the oven for 40 - 50 minutes. Half way through this time you can baste the apples with some of the juices that are in the bottom of the dish.
  • Remove from the oven and serve warm with a scoop of low calorie ice cream, fat free yogurt or fat free cool whip!

Nutrition

Serving: 1appleCalories: 198kcalCarbohydrates: 40gProtein: 2gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 7mgSodium: 8mgPotassium: 248mgFiber: 6gSugar: 26gVitamin A: 218IUVitamin C: 8mgCalcium: 30mgIron: 1mg
Keyword Baked Apple, low calorie baked apples, low calorie desserts
Tried this recipe?Let us know how it was!

More Low Calorie Apple recipes

If you love apples, you will love these low calorie apple recipes!

This Low Calorie Baked Oatmeal is one of my favourite low calorie breakfasts - working out at 220 calories per generous serving.

Low Calorie Cabbage Soup

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This Low Calorie Cabbage Soup is both filling and tasty. At under 100 calories per serving you can understand why it is such a popular recipe for people keeping to a low calorie diet.

It's easy to make and can be stored in the fridge for up to three days. It is also freezer friendly, making it an ideal recipe for those of you who like to batch cook.

Packed full of veggies, it is the perfect soup for those days that you want to save up calories for later on in the day. Tuck into a bowl at lunch and it will keep you satisfied till dinner.

A bowl of low calorie cabbage soup on a wooden table.

Anyone here ever done the cabbage soup diet?

It's thought to have been created back in the 1950's although some say it was even before then! Whenever it was that it was created it has had many, many reincarnations over the years - the 'Stewardess Diet', the 'Fat Burning Diet' and my favourite the 'Dolly Parton Diet'!

All of these diets had cabbage soup front and centre of the eating plan with limited other foods on offer.

This recipe for cabbage soup differs from a lot of those early cabbage soup recipes! It's TASTY and full of flavour & fresh! Some of the older recipes were akin to drinking boiled cabbage water!

I tend to use a salty beef stock for the base of this soup but feel free to swap that out for a vegetable stock if you prefer!

The addition of a little tomato paste and a sprig of thyme gives the soup a depth of flavour that you don't get from the stock alone.

The ingredients to make low calorie cabbage soup set out on a table.

Calories in Cabbage Soup

This recipe for cabbage soup works out at 97 calories per serving, most of the calories coming from the vegetables.

Which stock should I use?

I use a beef bouillon cube when I make this recipe but you could use a vegetable bouillon cube or even a chicken one if you'd prefer.

If you use a fresh stock from the supermarket check the nutritional information before using to make sure it doesn't change the overall calorie count for this recipe.

The bouillon cube that I used was 8 calories, some store brought stocks can be around to 40 calories per cup.

A bowl of soup with a spoon on a wooden table.

Storage

Fridge:

This soup keeps well in the fridge for up to 3 days.

Freezer:

The cabbage soup is easy to freeze. Make sure it is cold before portioning up into serving sizes of your choice!

When you want a portion, just remove from the freezer, allow it to defrost, reheat and serve!

A bowl of low calorie cabbage soup on a wooden table.

Low Calorie Cabbage Soup

Marianne
This tasty cabbage soup is easy to make and works out at under 100 calories per serving. A favourite of people following a low calorie diet. It is fresh, full of flavour and packed full of tasty vegetables.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Soup
Cuisine American
Servings 6 servings
Calories 97 kcal

Ingredients
  

  • 1 teaspoon vegetable oil
  • 2 small onions diced
  • 4 medium carrots diced
  • 3 sticks celery diced
  • 1 small red bell pepper diced
  • 1 small yellow bell pepper diced
  • 3 garlic cloves minced
  • 1 medium cabbage shredded
  • 1 stock cube / bouillon cube made up with 3 cups / 700ml boiled water
  • 1 tablespoon tomato paste / puree
  • 1.5 cups green beans (100g) sliced
  • 1 - 2 pinches salt to taste
  • 1 - 2 pinches pepper to taste
  • 1 sprig fresh thyme optional

Instructions
 

  • Place the oil in the bottom of a heavy bottomed saucepan / dutch oven. Warm over a medium heat.
  • Add the diced onions, carrots, celery and peppers and saute for 5 - 6 minutes until they have started to soften. If you find that the vegetables start to stick to the bottom of the pan add a couple of tablespoons of water to loosen and continue to stir.
  • Add the garlic and the fresh thyme (if using) and saute for a further 1 - 2 minutes. Don't allow the garlic to burn!
  • Stir in the tomato paste.
  • Add the shredded cabbage and then pour in the stock and mix.
  • Bring the mixture to a boil. Once it has started to boil you can reduce the temperature so that the mixture is simmering.
  • Simmer gently for 8 - 10 minutes.
  • Add the green beans and continue to gently simmer for a further 3 to 4 minutes.
  • Remove from the heat.
  • Add salt and pepper to taste.

Nutrition

Serving: 1cupCalories: 97kcalCarbohydrates: 20gProtein: 4gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gSodium: 403mgPotassium: 624mgFiber: 7gSugar: 10gVitamin A: 7684IUVitamin C: 103mgCalcium: 106mgIron: 1mg
Keyword cabbage soup, low calorie cabbage soup
Tried this recipe?Let us know how it was!

This recipe first appeared in Pointed Kitchen, as it is a wonderful soup for anyone following the Weight Watchers plan.

Low Calorie Baked Oatmeal

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This Low Calorie Baked Oatmeal with Apples works out at 220 calories per generous serving, making it a perfect low calorie breakfast recipe.

Packed full of oats and sweet apple chunks, this tasty recipe keeps me satisfied from breakfast to lunch without the urge to snack in between.

It is easy to make and stores well in the fridge for a couple of days (or the freezer for a few months).

A close up picture of some apple baked oatmeal topped with coolwhip.
Low Calorie Baked Oatmeal with Apples.

Breakfast is sometimes referred to as the most important meal of the day ... and for good reason!

It kick starts your metabolism and boosts your energy for the day.

Don't be tempted to miss out on breakfast to cut calories. That may have the opposite effect, with you snacking during the morning, overdoing lunch or even eating more later on in the day.

But picking the right breakfast is also important! It may be tempting to grab a bowl of sugary breakfast cereal and milk for quickness & ease but eating a substantial breakfast like this Baked Oatmeal with apples or this Baked Oatmeal with Blueberries will keep you fuller for longer meaning you are less likely to snack before lunch.

Oatmeal or oats are a good choice to eat first thing as they are a good source of fibre which can slow digestion and increase your feeling of fullness.

There are also a number of other health benefits of eating oats which you can read about here!

Dishes of the ingredients to make low calorie baked oatmeal set out on a table.
Ingredients in Baked Oatmeal with Apples

Ingredients in Baked Oatmeal with Apples

  • Apples - I used smallish sweet gala apples.
  • Raisins
  • Old fashioned oats - not quick cook
  • Vanilla extract or paste
  • Eggs
  • Baking powder
  • Cinnamon
  • Salt
  • Light Butter
  • Sweetener - I used Lakanto Monkfruit Sweetener
  • Unsweetened almond milk or low fat milk (additional calories)
Process pictures of making baked oatmeal.

Preparing the Baked Oatmeal is really easy and takes less than 10 minutes.

I place all the dry ingredients in one bowl and whisk up all of the wet ingredients in a separate bowl.

Once I have peeled and diced the apples, I layer them at the bottom of a greased baking dish and sprinkle on the dry ingredients.

I then pour the wet ingredients on top, making sure that all of the oats are wet.

Lastly, I dot bits of the light butter all over the top of the dish before baking!

It really is as easy as that!

A dish of baked oatmeal on a white table.

Serving suggestions

This dish works really well as a filling breakfast but I have also been known to eat it as a low calorie snack or warmed up as a comforting dessert!

For breakfast you can serve it with a dollop of fat free natural yogurt.

I particularly like to eat a portion after a light evening meal, warmed up with a spoonful of low sugar / low fat coolwhip! Trust me 😋 it's great!

Variations

  • Leave out the raisins and reduce the calories by about 20 calories per serving.
  • Use sugar instead of sweetener. This will increase the calories by about 32 calories per serving.
  • Use fat free milk rather than unsweetened almond milk. This increases the calories by 18 per serving.

Storage

This baked oatmeal is suitable for freezing.

Once baked and cooled, wrap the whole dish in plastic wrap and place in the freezer. It keeps for up to 3 months.

Once you are ready to use it, remove it from the freezer and defrost in the fridge for 12 - 16 hours. Reheat, covered in kitchen foil to prevent burning, until it is warmed through.

You can also easily freeze individual portions of the baked oatmeal. Divide into 6 portions and wrap the portions in cling wrap or place in freezer safe ziploc bags & freeze.

When I make this dish, I portion it out and keep a few pieces in the fridge to have for breakfast over the following few days - the rest I wrap individually and place in the freezer.

It keeps in the fridge for 3 days.

A close up picture of some apple baked oatmeal topped with coolwhip.

Low Calorie Baked Oatmeal

Marianne
This Baked Oatmeal with Apples is the perfect low calorie breakfast to set you up for the day ahead. Simple to make and freezer friendly!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Course Breakfast
Cuisine American
Servings 6 servings
Calories 220 kcal

Ingredients
  

  • 2 cups old fashioned oats (180g)
  • ¼ cup sweetener (I used Lakanto Monkfruit) (4 tbsp)
  • ¼ cup raisins (40g)
  • 2 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • 2 eggs
  • 2 cups unsweetened almond milk (480ml)
  • 1 teaspoon vanilla extract
  • 4 small apples or 3 medium
  • 1 tablespoon light butter

Instructions
 

  • Preheat your oven to 325°F / 160°C
  • Using a little of the light butter, lightly grease a baking dish (approx 8 inch) and set aside.
  • In a bowl, mix the oats, sweetener, raisins, baking powder, cinnamon and salt.
  • In a separate bowl whisk the eggs into the almond milk and add the vanilla extract.
  • Core and peel the apples and dice into bite sized chunks. Layer these over the bottom of the greased baking dish.
  • Sprinkle the oat mixture over the diced apples and then pour over the wet ingredients.
  • Dot the top of the mixture with the remaining light butter.
  • Bake in the centre of the oven for 40 - 45 minutes until the mixture has set and has turned a golden brown.
  • Remove from the oven and serve either hot or cold.

Nutrition

Calories: 220kcalCarbohydrates: 38gProtein: 6gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 57mgSodium: 302mgPotassium: 280mgFiber: 6gSugar: 11gVitamin A: 174IUVitamin C: 5mgCalcium: 177mgIron: 2mg
Keyword Baked oatmeal, Low Calorie Breakfast Recipe
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Low Calorie Hummus

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This simple to make Low Calorie Hummus works out at under 120 calories per serving. Each serving is just over a quarter of a cup.

Hummus makes a delicious dip for raw veggie strips or can be used as a spread in sandwiches and wraps.

Traditional hummus can be quite high in calories as it contains olive oil and tahini, both of which are highish in calories.

Olive oil works out at about 120 calories per tablespoon and tahini at about 90 calories per tablespoon. That really stacks up the calories if a recipe calls for 3 tablespoons of each!

A white dish of hummus on a white table.
Low Calorie Hummus

I don't think that the recipe lacks anything from leaving out the olive oil and tahini ... except calories!

But if you like the nutty flavor that tahini can give to hummus why not add 1 tablespoon to this recipe and see how you like that! It will give you a nuttier hummus but will also add an extra 23 calories per serving.

In this recipe I added some low fat yogurt for creaminess and some of the retained chickpea water (aquafaba) to help create a smooth dip.

Ingredients in this Low Calorie Hummus

  • Chickpeas
  • Lemon juice
  • Chickpea water (aquafaba)
  • Olive oil
  • Fat free yogurt
  • Garlic
  • Salt
  • Paprika
  • Cumin
The ingredients needed to make hummus in dishes on a white wooden table.

Serving suggestions

  • Spread on sandwiches, wraps or pitta bread.
  • Use as a dip for chips or toasted pitta bread.
  • Use as a dip for veggies (carrot sticks, celery, sliced bell pepper etc).
  • How about using as a dip for sliced apple - it's great!
  • Use as a topping for low calorie burgers

A white dish of hummus on a white table.

Low Calorie Hummus

Marianne
This Low Calorie Hummus is easy & quick to prepare. It works out at under 120 calories per ¼ cup and is a tasty and filling snack or dip for anyone following a low calorie or calorie controlled plan.
Print Recipe Pin Recipe
Prep Time 8 minutes
Cook Time 20 minutes
Total Time 28 minutes
Course Snack
Cuisine Mediterranean
Servings 4 servings
Calories 113 kcal

Ingredients
  

  • 1 can chickpeas 1 x 15oz can
  • 2 tablespoon fat free natural yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic minced
  • ½ teaspoon ground sea salt
  • ½ teaspoon ground cumin
  • ¼ teaspoon paprika
  • ½ teaspoon olive oil

Instructions
 

  • Place the contents of the can of chickpeas in a saucepan (chickpeas and the water) and bring to a gentle simmer.
  • Simmer for 15 - 20 minutes.
  • Remove from the heat and remove the chickpeas from any remaining water (aquafaba) using a slotted spoon. Make sure to keep the water that is left over as you will use this later!
  • Place the chickpeas, yogurt, lemon juice, minced garlic, salt & cumin into the bowl of a food processor.
  • Blitz on high until the mixture is smooth.
  • Add the chickpea water a tablespoon at a time, blitzing between each addition until you have a good consistency. I tend to add between 2 & 3 tablespoons for a nice spreadable consistency.
  • Serve with a sprinkling of paprika and a drizzle of olive oil.

Nutrition

Serving: 1x ¼ cupCalories: 113kcalCarbohydrates: 17gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 1mgSodium: 614mgPotassium: 203mgFiber: 5gSugar: 1gVitamin A: 83IUVitamin C: 2mgCalcium: 64mgIron: 2mg
Keyword low calorie dip, low calorie hummus, low calorie snack
Tried this recipe?Let us know how it was!

Low Calorie Banana Bread

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This Low Calorie Banana Bread recipe is simple to make, tastes delicious and contains half the calories of a traditional banana bread.

Working out at under 150 calories per slice this banana bread lets you to treat yourself without breaking your calorie controlled diet.

It is soft and moist and is topped with a drizzle of sweet glaze. You can even leave off the glaze to save yourself even more calories - it still tastes great!

I do use a little sugar in the recipe (rather than artificial sweetener) but a lot of the sweetness comes from the 4 bananas that are in the batter.

I prefer to use sugar in the recipe, but of course you could further reduce the calorie count per slice by swapping out the sugar for artificial sweetener. The choice is yours!

Sliced banana bread on a white table.
Low Calorie Banana Bread

My go to banana bread recipe that I used to make ALL THE TIME before changing my eating habits and watching my calorie intake, used to work out at 284 calories per slice.

It was packed full of sugar and butter and although it tasted great, it didn't satisfy me anymore than this skinny version!

In fact, on balance, I probably even prefer this version.

Ingredients needed to make low calorie banana bread on a white table.
Ingredients to make a low calorie banana bread.

Ingredients in this Low Calorie Banana Bread

This recipe is made from ingredients that most people will have readily available in their kitchen cupboards.

  • All purpose flour
  • Bananas
  • Light brown sugar
  • White sugar
  • Salt
  • Baking powder
  • Baking soda
  • Vegetable oil
  • Egg
  • Vanilla extract
  • Powdered sugar

Should I use ripe bananas in Banana Bread

Most recipes suggest that you use over ripe bananas to make banana bread.

However, I don't tend to as I don't really like ripe banana!

Generally speaking, the riper the banana, the sweeter the finished bread will be, so if you like your banana bread really sweet then perhaps use over ripe banana.

Riper bananas are also easier to mash but I find that most of the time I can still mash banana perfectly well with the back of a fork or for ones that are a little tougher, with a potato masher.

9 photos showing the process of making banana bread.

How to freeze banana bread

If you want to freeze this banana bread, I would suggest that you do so prior to glazing it.

Make sure the banana bread is completely cooled before wrapping it in a couple of layers of cling film / plastic wrap and placing it in a freezer bag.

You can also slice the loaf, wrap the individual slices and freeze it that way.

You can then remove a slice from the freezer anytime you fancy a low calorie treat! I have even frozen slices that have been glazed - it just means that the glaze is a little stickier when it defrosts! It tastes just as good though!

This banana bread can be kept in the freezer for up to 3 months.

To defrost, remove the loaf from the freezer and allow it to defrost at room temperature. The individual slices only take a couple of hours to defrost, the whole loaf will take longer.

Calorie saving tips!

I used 5 tablespoons of sugar in this recipe (4 tablespoons of brown sugar and 1 tablespoon of white sugar). That worked out at 228 calories.

You can swap out the sugar for artificial sweetener and reduce the calories by about 18 calories per slice (depending on the artificial sweetener that you use).

The powdered sugar for the glaze works out at 124 calories for the 4 tablespoons. If you do not glaze the banana bread you can reduce each slice by 10 calories.

A banana loaf on a white table with a small dish of frosting to the side.
Sliced banana bread drizzled with white icing on a wire rack.

Low Calorie Banana Bread

Marianne
This tasty Banana Bread is lacking in calories but not in taste! It's moist & flavorful so if you are looking for a lower calorie banana bread then try out this recipe.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Course Dessert
Cuisine American
Servings 12 slices
Calories 149 kcal

Ingredients
  

  • 4 medium bananas
  • 1 large egg whisked
  • 2 teaspoon vanilla extract
  • 1.5 cups all purpose flour / plain flour (180g)
  • 1 tablespoon white sugar
  • 4 tablespoon light brown sugar
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 2 tablespoon vegetable oil
  • 4 tablespoon powdered sugar / icing sugar

Instructions
 

  • Preheat your oven to 350°F / 180°C / 160°C fan assisted.
  • Line a 9 x 5 inch loaf pan with baking parchment or a loaf pan liner.
  • Peel the bananas, break into chunks and place in a bowl. Use a fork to mash the chunks until they are smooth and mostly lump free.
  • Add the whisked egg and vanilla extract and mix.
  • In a separate bowl combine the flour, sugars, baking powder, baking soda and salt.
  • Add the banana mixture into the dry and use a spoon to mix all of the ingredients together until completely combined.
  • Stir in the oil.
  • Spoon the mixture into the prepared loaf pan and place on the middle shelf of your oven.
  • Bake for 35 - 45 minutes or until the banana bread has risen and the top has turned golden brown.
  • Remove from the oven and leave in the pan for five minutes or so before turning it out from the pan on to a wire rack to cool.
  • Once the loaf has cooled you can make the icing.
  • Do this by combining the powdered sugar with a little bit of water to get a consistency that is good for drizzling. I usually start with adding ½ teaspoon of water, stirring that in and then adding ¼ teaspoons of water until I have an icing that is perfect for drizzling & doesn't just flow off the loaf.
  • Drizzle the top of the loaf with the icing and allow to set before slicing and enjoying!

Nutrition

Serving: 12slicesCalories: 149kcalCarbohydrates: 29gProtein: 3gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 16mgSodium: 231mgPotassium: 170mgFiber: 1gSugar: 12gVitamin A: 48IUVitamin C: 3mgCalcium: 30mgIron: 1mg
Keyword banana bread, low calorie banana bread, low calorie dessert
Tried this recipe?Let us know how it was!
A close up shot of sliced banana loaf on a wire rack.

Low Calorie Baked Oatmeal with Blueberries

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This easy to make Low Calorie Baked Oatmeal with Blueberries works out at just 175 calories per generous serving.

The recipe is simple to make and can be enjoyed either warm or cold. It makes an ideal breakfast and being packed full of oats it will keep you satisfied & full of energy till lunch.

The recipe doesn't contain processed sugar, just a little maple syrup with the remaining sweetness coming from the mashed banana and the juicy blueberries.

A dish of baked oatmeal on a white table with a dish of blueberries and some yogurt.
Low Calories Baked Oatmeal with Blueberries.

Oatmeal based dishes are a great choice for breakfast. They fill you up and are a good source of fibre and are rich in antioxidants.

In fact oats are so good for you that the World Health Authority (WHO) recommends them as one of the components of a healthy diet.

Instead of adding lots of processed sugar to sweeten this recipe, I decided to add mashed banana. This added most of the required sweetness with a fraction of the calories.

I also added just a little maple syrup to up the sweetness level but you could use honey instead or if you'd prefer you could leave it out completely.

Photos showing how to make low calorie baked oatmeal.
Making Low Calorie Baked Oatmeal with Blueberries

Tips for making this Baked Oatmeal

  • For best results place the prepared mixture in the fridge to chill for 30 minutes before baking.
  • Don't mix the blueberries in to the mixture, layer them instead. This prevents the finished dish taking on a grayish hue! Who want's to eat gray food - not me!
  • Bake until golden brown.
  • Serve warm with a handful of fresh blueberries and a dollop of fat free natural yogurt (extra calories).
  • I use old fashioned oats in this recipe as I find that this gives the baked oatmeal the best texture.

How to store Baked Oatmeal

If you have left over baked oatmeal it can be stored in the fridge for 3 or 4 days.

Make sure that the baked oatmeal is completely cool and cover it with tinfoil or cling wrap before you place it in the fridge.

You can then reheat individual portions of it in the microwave for 30 - 45 seconds.

You can also freeze the baked oatmeal. I tend to divide into individual portions. I wrap them separately and freeze until needed.

A slice of baked oatmeal with blueberries.

Variations & Swaps

  • Swap out the maple syrup for honey (additional 12 calories for whole recipe!)
  • Leave out the maple syrup and reduce the calories for the whole recipe by 52!
  • Use artificial sweetener instead of maple syrup.
  • Use fat free greek yogurt instead of natural yogurt (additional calories).
A slice of baked oatmeal with blueberries.

Low Calorie Baked Oatmeal with Blueberries

Marianne
This easy to make Baked Oatmeal with Blueberries is a filling breakfast recipe that is low in calories making it the perfect dish to start off your day.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 35 minutes
CHILLING TIME 30 minutes
Total Time 1 hour 15 minutes
Course Breakfast
Cuisine American
Servings 4 servings
Calories 175 kcal

Ingredients
  

  • 1 cup oats - old fashioned (80g)
  • 1 medium banana
  • 1 medium egg (whisked)
  • 1 tablespoon maple syrup
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking powder
  • 1 pinch salt
  • 1 cup blueberries (150g)
  • ½ cup fat free natural yogurt (120g)
  • 5 pumps calorie controlled spray oil

Instructions
 

  • Mash the banana in a medium sized bowl using the back of a fork.
  • Add the oats, whisked egg, maple syrup, vanilla extract, cinnamon, baking powder, salt and yogurt and stir until combined.
  • Cover the bowl in cling wrap and place in the fridge to chill for at least 30 minutes.
  • Preheat the oven to 350°F / 180°C /160°C fan assisted.
  • Grease a small 7 inch baking dish with a little calorie controlled oil.
  • Spoon half of the mixture into the greased baking dish and smooth over the bottom of the dish.
  • Layer with half of the blueberries.
  • Carefully spoon the rest of the mixture on top of the berries and smooth out carefully trying not to squash too many of the berries.
  • Lastly, top with the remaining blueberries.
  • Bake in the middle of the preheated oven for 30 to 35 minutes or until the baked oatmeal has turned golden brown.
  • Serve warm or cold with some extra blueberries and a dollop of fat free yogurt.

Nutrition

Calories: 175kcalCarbohydrates: 32gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 42mgSodium: 104mgPotassium: 316mgFiber: 4gSugar: 13gVitamin A: 102IUVitamin C: 6mgCalcium: 121mgIron: 1mg
Keyword Baked oatmeal, baked oats, Low calorie breakfast
Tried this recipe?Let us know how it was!

Bake your cake from scratch, not your blog.

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Some people get into food blogging just to share, while others are hoping to turn their passion into a profession. But while you know your way around the kitchen, when it comes to starting your own website, you might not have any idea where to begin or what questions to ask first. Don’t worry – regardless of why you’re starting your blog, we all have to start somewhere. Whether you’re going to DIY everything, or find someone who can walk you through the process, here’s a list of steps you can take to get your very own food blog up and running with as little bewilderment and confusion as possible....

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This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind. This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from....

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Making italian tortellini with vegan filling

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind. This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from....

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