Top 16 Light Food Recipes That Are Easy To Digest

If you are looking for low-calorie, easy-to-digest, and nutrient-dense wholesome foods, you have reached the right place. We have got amazing light food recipes for you to try. These recipes are easy to prepare and can be quickly made. As per World Health Organization, nutritious foods effectively reduce the risk of obesity, cardiovascular problems, and digestive issues (1). To some extent, they may also promote satiety. In this article, we have compiled 16 light food recipes that are delicious and healthy. Continue reading.

What Is Light Food?

Light foods are a combination of nutritious ingredients that are easy to digest and absorb by the body.

What Light Foods To Eat To Stay Healthy

A few examples of light foods are lettuce, spinach, and other leafy greens, broccoli, tomato, beetroot, carrot, sweet potato, cucumber, eggplant, scallions, and other seasonal vegetables, semolina, wheat pasta, wheat noodles, skinless chicken, fish, eggs, mushrooms, legumes, buckwheat, sorghum, quinoa, millets, brown bread, homemade multigrain bread, soy, tofu, almonds, walnuts, sunflower seeds, chia seeds, pepita, cottage cheese, ricotta cheese, low GI fruits like apple, muskmelon, guava, citrus fruits, etc., herbs and spices, and limited amounts of olive oil, avocado oil, rice bran oil, and ghee.

Now that you know what your light food diet should comprise, here are 15 light food recipes that will take you from breakfast to dinner.

A study conducted on around 1057 US adults about their eating habits showed that 8.6% indulge in eating fairly healthy food. The majority of the population, 64%, do not know if they consume healthy food or not. Additionally, only 4.5% of the population consume very healthy food. So these light food healthy recipes which are easy to prepare can help people switch to healthy eating.

Whether you’re looking for a hearty breakfast, a satisfying lunch, or some light food for dinner, these recipes have got you covered. They are easy to cook, light, and delicious! Check them out.

16 Light Foods Recipes

1. Low-Fat Tarragon Chicken Salad

Prep Time: 7 minutes; Cooking Time: 20 minutes; Serves: 1

Ingredients

• 1 cup chicken breast cubes
• ⅙ cup dried cranberries
• ¼ cup low-fat yogurt
• 1 tablespoon lime juice
• ¼ cup thinly sliced red onions
• ½ cup chopped celery
• 1 teaspoon dried tarragon
• Salt to taste
• ½ teaspoon freshly ground black pepper

How To Prepare

1. Add the chicken breast cubes, salt, and black pepper to a pot of boiling water.
2. Cook it for 15-20 minutes.
3. In the meantime, slice the dried cranberries and toss them into a bowl.
4. Add yogurt, lime juice, sliced red onions, chopped celery, salt, tarragon, and freshly ground black pepper to the bowl and mix well.
5. Take the cooked chicken breast cubes out and toss them in the bowl. Your low-fat chicken tarragon salad is ready to eat!

2. Proteinaceous Tuna And Veggie Omelet

Prep Time: 7-8 minutes; Cooking Time: 15 minutes; Serves: 2

Ingredients

• 3 eggs
• 4 oz tuna fillet
• ¼ cup low-fat milk
• ⅙ cup chopped zucchini
• ⅙ cup chopped red bell peppers
• A handful of cilantro
• Cooking spray
• Salt to taste
• ½ teaspoon black pepper

How To Prepare

1. Poach the tuna fillet and thinly slice it.
2. Chop the cilantro.
3. Crack the three eggs into a bowl.
4. Add the chopped veggies, cilantro, salt, and pepper to the bowl and whisk.
5. Heat a nonstick skillet and use cooking spray.
6. Pour the whisked egg and fry each side for one minute.
7. Lift the omelet and place it on a plate.
8. Add the tuna slices and fold the omelet. Enjoy!

3. Healthy Heart Fish Taco

Prep Time: 20 minutes; Cooking Time: 10 minutes; Serves: 2

Ingredients

• 2 medium-sized mackerels
• 2 taco shells
• ½ cup chopped tomatoes
• ¼ cup chopped onions
• ¼ cup avocado
• 2 tablespoons low-fat yogurt
• ¼ cup chopped iceberg lettuce
• 5 tablespoons lime juice
• 4 tablespoons extra virgin olive oil
• 1 teaspoon garlic paste
• ½ teaspoon ginger paste
• 1 tablespoon dried rosemary
• ½ teaspoon cayenne pepper
• A handful of cilantro
• Salt to taste
• ¼ teaspoon black pepper

How To Prepare

1. Mix a tablespoon of olive oil, garlic paste, ginger paste, salt, cayenne pepper, two tablespoons of lime juice, and dried rosemary in a bowl.
2. Brush this mix on the mackerels and keep it aside for 10 minutes.
3. Grill the mackerels in a preheated oven for about 7-10 minutes.
4. Meanwhile, mix the tomatoes, lettuce, onion, avocado, yogurt, lime juice, olive oil, salt, and pepper in a bowl.
5. Take the grilled mackerels out and separate the bones from the flesh.
6. Add the avocado salad in the taco shells.
7. Top it with grilled mackerel flesh, lime juice, and cilantro.

4. Cholesterol-Lowering Broccoli Casserole

Prep Time: 10 minutes; Cooking Time: 15 minutes; Serves: 2

• 1 ½ cups broccoli florets
• ½ cup chopped carrots
• ¼ cup diced zucchini
• ¼ cup green peas
• 6 slices of eggplant
• ½ cup crumbled tofu
• 3 tablespoons olive oil
• ½ tablespoon dried herbs
• 2 tablespoons lime juice
• Salt according to taste
• ½ teaspoon black pepper

How To Prepare

1. Mix the veggies with olive oil, dried herbs, lime juice, salt, and black pepper.
2. Transfer the veggies to a casserole pot.
3. Top it with crumbled tofu.
4. Bake it for 15 minutes in a preheated oven.
5. Your broccoli casserole is ready to eat!

5. Quinoa Salad To Burn Fat

Prep Time: 15 mins; Cooking Time: 15 mins; Serves: 2

Ingredients

• ½ cup quinoa
• ½ cup chopped carrots
• ¼ cup chopped onions
• ¼ cup chopped yellow bell pepper
• ¼ cup chopped tomato
• ¼ cup chopped cucumber
• ¼ cup sweet corn kernels
• 3 tablespoons olive oil
• 2 teaspoons minced garlic
• 1 cup water
• A handful of cilantro
• 2 tablespoons lime juice
• Salt to taste
• ½ teaspoon freshly ground black pepper

How To Prepare

1. Heat the olive oil in a saucepan.
2. Add the minced garlic and cook for a minute.
3. Add the chopped onion and cook until they become translucent.
4. Pour water in the saucepan and add salt and pepper.
5. Toss in the quinoa and cook for 15 minutes over low to medium flame.
6. After it is cooked, strain the water and let it cool to room temperature.
7. Chop the cilantro.
8. Add the chopped carrots, bell pepper, cucumber, tomato, sweet corn, and cilantro. Mix well.
9. Top it with a pinch of salt, pepper, and lime juice, and enjoy this delicious, diet-friendly recipe.

Sonia Goel, a doctor and blogger, recalls preparing a very special quinoa salad recipe where she used fresh real ingredients packed with protein and healthy vegetables. She sheds light on quinoa and its benefits, writing, “Quinoa is a really amazing food for health freaks because it contains proteins. So, it’s very good for vegetarian type diets or even as a meat substitute (i).”

6. Skin-Rejuvenating Breakfast Smoothie

Prep Time: 5 minutes; Cooking Time: 2 minutes; Serves: 1

Ingredients

• ½ cup peach
• ½ cup chopped celery
• ½ cup baby spinach
• 1 teaspoon honey
• A pinch of pink Himalayan salt

How To Prepare

1. Toss the peach, celery, and spinach into a blender and give it a spin.
2. Pour the smoothie into a glass.
3. Add honey and a pinch of pink Himalayan salt.
4. Stir well, and it’s ready!

7. Digestion-Improving Fruit Salad

Prep Time: 10 minutes; Cooking Time: 3 minutes; Serves: 1

Ingredients

• ¼ cup apple
• ½ cup papaya
• 2 diced dried prunes
• ½ cup pineapple
• 1 teaspoon cumin seed powder
• 1 teaspoon fennel seed powder
• 2 tablespoons lime juice
• A pinch of pink Himalayan salt

How To Prepare

1. Toss the fruits into a bowl.
2. Add the cumin seed and fennel seed powders, lime juice, and a pinch of pink Himalayan salt to the bowl.
3. Mix well before eating.

8. Light Dinner Whole Wheat Pasta

Prep Time: 10 minutes; Cooking Time: 30 minutes; Serves: 2

Ingredients

• 1 cup whole wheat bow tie pasta
• ½ cup chopped zucchini
• ¼ cup broccoli florets
• ½ cup chicken breast cubes
• 7 cups water
• 2 teaspoons oregano
• 6 tablespoons oil
• 1 tablespoon minced garlic
• 4 tablespoons grated cheddar cheese
• Salt to taste
• 1 teaspoon black pepper

How To Prepare

1. Add 7 cups of water to a soup pot and let it come to a boil.
2. Add the bow tie pasta, salt, and a little olive oil and cook for about 15-20 minutes.
3. Meanwhile, heat 2 tablespoons of olive oil in a pan.
4. Add garlic and fry until it is brown.
5. Add the chicken breast and cook for 5 minutes.
6. Add the veggies and fry for 3-4 minutes.
7. Strain the pasta and add the sautéed veggies and chicken.
8. Stir in the oregano, olive oil, salt, and pepper and mix well.
9. Top it with grated cheddar cheese.

9. Nourishing Veggie Noodles

Prep Time: 20 minutes; Cooking Time: 15 minutes; Serves: 2

Ingredients

• ½ zucchini
• 1 carrot
• 1 medium beetroot
• 1 teaspoon garlic paste
• 2 tablespoons freshly grated coconut
• 1 teaspoon chopped red chili
• 1 teaspoon mustard seeds
• 2 tablespoons lime juice
• Salt to taste
• 3 tablespoons olive oil
• Coriander leaves to garnish

How To Prepare

1. Use a vegetable cutter to cut the zucchini, carrot, and beetroot in the shape of noodles. If you do not have a vegetable cutter, you can use a peeler to make vegetable ribbons.
2. Heat a pan and add olive oil.
3. When the olive oil is hot enough (not smoking), add mustard seeds and wait for 10 seconds.
4. Add the garlic paste and chili and fry for 30-40 seconds.
5. Add the vegetable noodles (or ribbons) and salt and fry for about 2 minutes.
6. The zucchini will leave out water. Dry it by keeping the vegetable noodles on high flame for about a minute.
7. Add the grated coconut and lime juice and stir and fry for 30 seconds.
8. Garnish with coriander leaves.

10. Satiating Thai Prawn Curry

Prep Time: 20 minutes; Cooking Time: 20 minutes; Serves: 2

Ingredients

• 200 g medium-sized prawns
• 50 g French beans
• 1 chopped red pepper
• 1 tablespoon Thai fish sauce
• 1 tablespoon Thai red curry paste
• 200 ml chicken stock
• 150 ml coconut milk
• 3 tablespoons lime juice
• 4 tablespoons olive oil
• 5-6 basil leaves
• Coriander leaves

How To Prepare

1. Heat olive oil in a frying pan and fry the French beans for about 2 minutes.
2. Add the red pepper and fry for 30 seconds.
3. Add the chicken stock, fish sauce, Thai red curry paste, prawns, and herbs. Cook until the French beans are soft.
4. Add the coconut milk and lime juice. Cook for 2 more minutes over medium heat.
5. Your delicious Thai prawn curry is ready!

Quick Tip

You need to clean prawns the right way before cooking them. Remove the head, tail, and intestinal tract (which is black in color), as well as the shells.

11. Low-Sugar Light Semolina Dessert

Prep Time: 2 minutes; Cooking Time: 7 minutes; Serves: 2

Ingredients

• 2 tablespoons ghee or clarified butter
• 6 tablespoons semolina
• ⅔ cup milk
• 4 tablespoons brown sugar
• ½ teaspoon cardamom powder
• 6 crushed almonds

How To Prepare

1. Add ghee to a heated saucepan.
2. When the ghee is hot, add the semolina. Stir and fry the semolina until it is brown.
3. Add the milk and cook until the semolina is transparent and cooked.
4. Add the sugar and cardamom powder and stir well.
5. Remove from heat and transfer the cooked semolina to a serving bowl.
6. Top it with crushed almonds.

12. Sweet Potato Light Snack Crisps

Prep Time: 20 minutes; Cooking Time: 20 minutes; Serves: 4

Ingredients

• 2 sweet potatoes
• 4 tablespoons olive oil
• Salt to taste
• 1 ½ smoked paprika
• ½ cup yogurt
• ¼ cup grated cucumber
• 1 tablespoon grated cheddar cheese

How To Prepare

1. Thinly slice the sweet potato and toss it into a bowl.
2. Add olive oil, salt, and smoked paprika and mix well.
3. Heat the oven to 375 degrees Fahrenheit and arrange the rack in the middle.
4. Arrange the sweet potato slices on a baking tray layered with a baking sheet.
5. Bake for about 12 minutes until the sweet potato slices become brown and curl up.
6. In the meantime, add yogurt, grated cucumber, cheddar cheese, and salt in a bowl and mix well.
7. Take the tray out and let the crisps cool down.
8. Your healthy and light appetizer is ready! Dip a crisp into the yogurt dip and eat it.

13. High-Fiber Tofu Brown Rice

Prep Time: 30 minutes; Cooking Time: 20 minutes; Serves: 2

Ingredients

• 1 cup brown rice
• 1 ½ cups water
• ¼ cup sweet corn kernels
• 100 g tofu
• ½ cup chopped onion
• ¼ cup green peas
• 10 button mushrooms
• 1 teaspoon minced garlic
• ½ teaspoon ginger paste
• 4 tablespoons olive oil
• 1 teaspoon coriander powder
• ½ teaspoon cumin powder
• Salt to taste
• ½ teaspoon pepper

How To Prepare

1. Soak the brown rice for 30 minutes before cooking.
2. Slice the mushrooms and cut the tofu into cubes.
3. Heat olive oil in a pan.
4. Add garlic and fry it until it is brown.
5. Add the chopped onion and fry until the pieces turn translucent.
6. Add the ginger paste and fry for 10 seconds.
7. Add peas, sweet corn, mushroom, salt, and pepper. Stir-fry for about 20 seconds.
8. Add the soaked brown rice.
9. Add water and cook with the lid on over medium flame until the rice is cooked.
10. Remove from flame and serve hot.

Quick Tip

Tofu has a lot of water in it. Therefore, avoid using oil when you season or marinate it. If you add oil, the tofu will most likely not absorb the flavoring that you are dousing it in.

14. Blood-Purifying Vegan Beetroot Soup

Prep Time: 15 minutes; Cooking Time: 25 minutes; Serves: 2

Ingredients

• 1 large chopped beetroot
• ½ cup chopped carrot
• ½ cup broccoli florets
• 1 cup vegetable stock
• ½ cup chopped onion
• 2 teaspoon garlic paste
• 1 teaspoon ginger paste
• 1 dollop vegan butter
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 2 cups water
• Salt to taste
• ¼ teaspoon pepper
• Coriander leaves for garnish

How To Prepare

1. Heat a soup pot and add olive oil.
2. Add garlic and fry until brown.
3. Add chopped onion and fry for about a minute.
4. Add the ginger paste and fry for 30 seconds.
5. Toss in the chopped beetroot, carrot, and broccoli florets and stir and fry for about a minute.
6. Add water, salt, and pepper. Cook for 20 minutes with the lid on over medium flame.
7. Remove from the flame and add the lime juice and a dollop of vegan butter.
8. Garnish with coriander leaves.

15. Bone-Strengthening Lettuce Wrap

Prep Time: 10 minutes; Cooking Time: 10 minutes; Serves: 2

Ingredients

• 2 fresh and crunchy lettuce leaves
• ½ cup chopped tomatoes
• ¼ cup chopped red onions
• ¼ cup finely chopped apple
• ½ cup shredded poached chicken breast
• ¼ cup chopped cucumber
• 6 pickled jalapenos
• A handful of cilantro
• 2 tablespoons olive oil
• Salt to taste
• ½ teaspoon black pepper

How To Prepare

1. Toss the tomatoes, red onions, apple, chicken breast, cucumber, jalapenos, olive oil, salt, and pepper in a bowl.
2. Take two generous spoons of this mix and spread it on the lettuce.
3. Top it with few cilantro leaves.
4. Wrap it and take a bite.

16. Low-Carb Baked Salmon With Lemon And Dill

Prep Time: 10 minutes; Cooking time: 12-15 minutes; Serves: 4

Ingredients

• 4 salmon filets
• 2 tablespoons of olive oil
• Salt and pepper to taste
• 2 lemons, thinly sliced
• 1-2 tablespoons of fresh dill sprigs
• 4 garlic cloves, minced
• ½ teaspoon of lemon zest for garnish

How to Prepare

1. Preheat your oven to 375°F (190°C) and line the baking tray with a baking sheet.
2. Place salmon filets on the baking sheet. Drizzle some olive oil and season with salt and pepper.
3. Rub minced garlic over each filet.
4. Arrange lemon slices and fresh dill sprigs on top of each filet.
5. Bake for 12-15 minutes or until the salmon flakes easily with a fork.
6. Garnish with lemon zest and additional dill if desired. Serve hot and enjoy.

Infographic: Benefits Of Eating Light

The importance of eating light is being popularised for various reasons. It not only aids in weight loss but also offers a wide range of health benefits. However, one need not compromise on their nutrient intake – as there are many nutrient-dense foods they can eat to enjoy good overall health.

The following infographic provides information on the various benefits of eating light. Take a look.

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Illustration: StyleCraze Design Team

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Frequently Asked Questions

Is Dosa a light food?

Yes, dosa is light food. This vegetarian food option is gluten-free and a single serving of plain dosa has approximately 37 calories. However, the stuffings can add more calories to it.

Is a sandwich a light meal?

A simple sandwich made with whole wheat bread and only veggies is considered a light meal. However, ingredients like sauces or mayonnaise add up the calories to it.

What is a light snack?

A light snack is for in-between meals, has low calories, and is easily digestible. Fruits, greek yogurt, or baked crisps are a few examples of light snacks.

Is toast considered a light meal?

Yes, toast can be considered a light meal. Topping it with baked beans or eggs can be a healthy choice.

Image: Stable Diffusion/StyleCraze Design Team

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Dr Archana BatraPG Diploma, CDE

     

Dr Archana Batra is a dietitian, physiotherapist, and Certified Diabetes Educator with over 13 years of experience in nutrition and diet counseling. She specializes in weight management diets and diets related to metabolic disorders like diabetes, high cholesterol levels, hypertension, etc. She believes in following healthy eating practices to lose weight and prevent lifestyle-related disorders. Dr Archana tailors her plans...more

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research...more