Volume Eating: 10 Recipes That Fill You Up Without Filling You Out

If you're looking for meals that are satisfying, tasty, and won’t leave you feeling sluggish, volume eating is the way to go. It’s all about enjoying larger portions that are nutrient-dense and low in calories, so you can eat your fill without overloading on calories. Here are 10 delicious volume-eating recipes that’ll keep you full and energized.

1. Veggie-Packed Cauliflower Fried Rice

Swap regular rice for cauliflower rice and pack it with tons of colorful veggies like carrots, peas, and bell peppers. Toss in some scrambled egg, a splash of soy sauce, and your favorite protein for a filling, low-calorie meal.

Ingredients:

• 1 head cauliflower (riced)

• 1 carrot, shredded

• 1/2 cup peas

• 2 eggs, scrambled

• 1 tbsp soy sauce

• 1 tbsp olive oil

• Salt and pepper

Instructions:

1. Heat oil in a pan and sauté the carrots, peas, and cauliflower rice.

2. Add in scrambled eggs, soy sauce, and seasoning. Stir to combine and serve.

2. Zucchini Noodles with Pesto

Zucchini noodles are a great alternative to traditional pasta, allowing you to have a hearty meal without the carbs. Toss them in a flavorful homemade pesto for a light, yet satisfying dish.

Ingredients:

• 2 zucchinis, spiralized

• 1/2 cup fresh basil

• 1/4 cup Parmesan

• 1/4 cup olive oil

• 2 garlic cloves

• Salt and pepper

Instructions:

1. Blend basil, Parmesan, garlic, olive oil, and seasoning to make pesto.

2. Sauté zucchini noodles until just tender, then toss with pesto and serve.

3. Stuffed Bell Peppers with Quinoa and Black Beans

Bell peppers are perfect for stuffing and make a great low-calorie base for a filling meal. Combine quinoa, black beans, corn, and spices for a protein-packed dish.

Ingredients:

• 4 bell peppers, halved and seeded

• 1 cup cooked quinoa

• 1 can black beans, drained

• 1/2 cup corn

• 1 tsp cumin

• 1/2 cup shredded cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).

2. Mix quinoa, black beans, corn, and cumin. Stuff the peppers with the mixture.

3. Bake for 25 minutes, adding cheese for the last 5 minutes if desired.

4. Chicken Lettuce Wraps

For a fun and low-calorie dinner, swap tortillas for crisp lettuce leaves. Fill them with lean chicken, veggies, and a light dressing for a fresh, crunchy bite.

Ingredients:

• 1 lb ground chicken

• 1 cup chopped veggies (carrots, bell peppers, onions)

• 1 tbsp soy sauce

• 1 tbsp hoisin sauce

• 1 tbsp rice vinegar

• Lettuce leaves

Instructions:

1. Cook chicken with vegetables in a pan until browned.

2. Stir in soy sauce, hoisin, and rice vinegar.

3. Serve the mixture in lettuce leaves for wraps.

5. Cauliflower Mac and Cheese

A lighter take on a classic comfort dish, this mac and cheese swaps pasta for cauliflower florets, making it just as creamy and cheesy, but without the extra calories.

Ingredients:

• 1 head cauliflower, cut into florets

• 1/2 cup shredded cheddar cheese

• 1/4 cup milk (or almond milk)

• 1 tbsp butter

• 1 tbsp flour

• Salt and pepper

Instructions:

1. Boil cauliflower until tender, then drain.

2. Make a roux with butter and flour, then whisk in milk to form a sauce.

3. Stir in cheese, then pour over cauliflower and serve.

6. Spaghetti Squash Bolognese

Replace pasta with spaghetti squash for a low-carb, filling alternative. Top it with a rich, hearty Bolognese sauce for a meal that feels indulgent but is light on calories.

Ingredients:

• 1 spaghetti squash, roasted and shredded

• 1 lb ground turkey

• 1 can crushed tomatoes

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 tsp oregano

• 1 tsp basil

Instructions:

1. Roast spaghetti squash at 400°F (200°C) for 30 minutes, then shred into strands.

2. Brown turkey with onions and garlic, then add tomatoes and herbs.

3. Serve the Bolognese sauce over spaghetti squash.

7. Cabbage Stir-Fry with Tofu

Cabbage is an incredibly filling vegetable that’s low in calories. Sauté it with tofu, garlic, and soy sauce for a quick and satisfying stir-fry.

Ingredients:

• 1 small head of cabbage, shredded

• 1 block tofu, cubed

• 2 garlic cloves, minced

• 2 tbsp soy sauce

• 1 tbsp sesame oil

Instructions:

1. Sauté tofu in sesame oil until crispy, then remove and set aside.

2. Stir-fry cabbage with garlic and soy sauce until tender.

3. Add tofu back in and serve.

8. Chickpea Salad with Avocado and Feta

Chickpeas are a great source of fiber and protein. Toss them with creamy avocado, tangy feta, and fresh herbs for a filling, refreshing salad.

Ingredients:

• 1 can chickpeas, drained and rinsed

• 1 avocado, diced

• 1/2 cup crumbled feta

• 1 cucumber, chopped

• 1 tbsp olive oil

• Juice of 1 lemon

Instructions:

1. Toss chickpeas, avocado, feta, and cucumber together.

2. Drizzle with olive oil and lemon juice, then serve.

9. Roasted Sweet Potato & Black Bean Bowl

Sweet potatoes are nutrient-dense and satisfying, making them a perfect base for a filling meal. Combine them with black beans, corn, and a squeeze of lime for a hearty, flavorful bowl.

Ingredients:

• 2 sweet potatoes, roasted and cubed

• 1 can black beans, drained

• 1/2 cup corn

• 1 tbsp cumin

• Lime wedges

Instructions:

1. Roast sweet potatoes at 400°F (200°C) for 25 minutes.

2. Toss sweet potatoes, black beans, corn, and cumin together.

3. Serve with a squeeze of lime.

10. Eggplant Parmesan (Lightened Up)

Skip the breadcrumbs and fry pan and opt for baked eggplant for a lighter version of the classic. Layer with marinara and a sprinkle of cheese for a satisfying, lower-calorie meal.

Ingredients:

• 2 eggplants, sliced

• 1 cup marinara sauce

• 1/2 cup mozzarella cheese

• 1/4 cup Parmesan cheese

• Salt and pepper

Instructions:

1. Roast eggplant slices at 375°F (190°C) for 20 minutes until tender.

2. Layer with marinara sauce and cheese, then bake for 10 more minutes until bubbly.

Volume eating doesn’t mean sacrificing flavor. These recipes are packed with nutrients, big on taste, and will keep you full for hours without filling you out. Enjoy your meal, guilt-free!

Which one are you going to try first? 😊

Happy cooking!

The Scarlet Spoon Team