We all love a comforting meal at the end of a long working day, but rather than reaching for deep-fat fried or ultra-processed dishes, try out these 17 healthier meals. Just as tasty, just as comforting—but with added nutritional benefits that will leave you feeling good.
Sweet Potato Fries
According to Healthline, “Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C, and manganese into each serving.” These healthy vegetables make excellent fries; simply cut them into even batons and toss in a small amount of oil and cornstarch before baking for 30–40 minutes. You can also add flavor with smoked paprika, garlic powder, or a dash of cayenne.
Turkey Chili
Turkey is a great low-fat source of protein that also provides you with zinc and iron, making it a healthy alternative to beef while still adding loads of flavor. Make sure to include a range of beans, such as kidney beans, black beans, and chickpeas, which will boost the fiber and protein in the dish.
Stuffed Bell Peppers
Bell peppers make an excellent base for a meal, as they are high in vitamins A and C, potassium, folic acid, and fiber. Stuffing them with a mix of grains, beans, vegetables, and spices makes a hearty meal full of nutrients. Quinoa, black beans, corn, and chili are a great combination.
Lentil Soup
Nothing says comfort food like a hearty soup, and when paired with carrots, celery, onions, and tomatoes, lentils add texture and essential nutrients to your meal. Health says that lentils are “high in nutrients, such as fiber, protein, magnesium, and folate, and, when consumed regularly, may benefit health in several ways.”
Black Bean Burgers
Black beans are an excellent source of plant-based protein and fiber, so swapping out a beef burger for a black bean patty makes a great midweek meal. Mash your beans with breadcrumbs, chopped onions, and spices to form patties, then bake and serve on whole grain buns with lettuce, tomato, and a slice of avocado.
Lemon Herb Roasted Chicken
A low-fat source of protein, chicken is a great versatile meat for many dishes. By roasting with lemon, garlic, and herbs such as thyme or rosemary, you can create a moist, flavorful base for many meals. Serve hot with roasted vegetables, and slice up the leftovers to use in sandwiches and salads throughout the week.
Baked Pears with Walnuts and Honey
Baking pears intensifies their natural sweetness and makes a simple, comforting dessert on a chilly evening at home. Top with walnuts for added crunch as well as omega-3 fatty acids, and drizzle on a small amount of honey for natural sweetness. You can also add spices such as cinnamon and ginger for added warmth.
Ratatouille
This dish is a staple in the Mediterranean diet, as it mainly comprises vegetables such as eggplant, tomatoes, zucchini, and bell peppers. The vegetables are high in fiber and antioxidants, and the Cleveland Clinic says, “These nutrients help reduce inflammation throughout your body.” Serve over whole-grain pasta for a hearty, balanced meal.
Chickpea Curry
Chickpeas are a great source of plant-based protein and fiber, meaning they will keep you feeling fuller for longer. Cooking them in a tomato-based sauce adds nutrients and vitamins, and spices such as turmeric and cumin offer anti-inflammatory properties. Serve over brown rice for even more fiber.
Baked Apples with Cinnamon
Apples are a great natural source of fiber and vitamin C, and baking them brings out their natural sweetness. You can core the apples and fill the center with a mixture of oats and cinnamon, which will help to regulate your blood sugar levels.
Grilled Portobello Mushrooms
A hearty meat alternative, portobello mushrooms are rich in potassium and B vitamins. Coat them in a balsamic vinegar and garlic marinade before grilling to enhance their natural umami flavors, then stuff them with a mixture of spinach and ricotta and serve with a salad for a midweek meal.
Vegetable Paella
The vegetarian version of this traditional Spanish dish is filled with a variety of vegetables, like bell peppers, peas, and artichokes. Rich in antioxidants and high in fiber, these ingredients will help you feel your best. Make sure you cook with saffron and a hint of smoked paprika for an authentic flavor.
Spinach and Ricotta Stuffed Shells
This creamy pasta dish benefits from the addition of spinach, which, according to Medical News Today, “is rich in iron, vitamin C and E, potassium, and magnesium. As part of a nutritious diet, it can help support immune function, aid the digestive system, [and] may even have anticancer properties.” Baking in a homemade tomato sauce adds extra nutrients and makes a delicious meal.
Baked Sweet Potato and Black Bean Enchiladas
Sweet potatoes are loaded with fiber and other nutrients, providing you with a filling but healthy carbohydrate. Adding black beans not only increases the fiber but also adds a hit of protein to the meal, meaning you’ll feel fuller for longer. You can increase the nutritional value by using whole wheat tortillas and making the sauce yourself too.
Butternut Squash Risotto
Risotto is a creamy, comforting dish that makes a filling meal. By using arborio rice, which releases starch slowly, you can achieve super-creamy rice that pairs beautifully with the sweetness of the butternut squash. Season with sage and a bit of parmesan to add depth to the dish.
Moroccan Chickpea Stew
Chickpeas add protein, fiber, and a variety of minerals to this hearty stew. Verywell Fit says chickpeas are a great addition to our diets because they “have lots of useful nutrients but are relatively low in calories.” Spices such as cumin, cinnamon, and turmeric add anti-inflammatory benefits, and carrots and tomatoes boost the vitamin content of the dish.
Baked Falafel
By baking your falafel instead of frying, you can reduce the fat content, and when served with whole wheat pita and a tahini sauce, you can create a healthy meal. The chickpeas used as the base for falafel are high in protein and fiber, making them filling and nutritious. Boost the nutrients even further by adding fresh herbs such as parsley and cilantro.
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