9 High-Volume, Low-Calorie Foods

This article is for you if you want to cut calories but boost nutrition and portion size! These nine high-volume, low-calorie foods are a great way to create filling and nutritious meals (as a plus: this is a meatless and protein powder-free list).

There are several standout low-calorie foods can significantly impact your meal planning, weight loss, or muscle gain goals positively. The biggest complaint you’ll hear when trying to work on a healthier lifestyle is being hungry or unsatisfied – we hear you! The best way to avoid those pitfalls is to boost your meals with lots of good protein (not just from meats) paired with flavorful veggies and lower-calorie replacements that’ll keep you feeling fuller for longer.

High Protein Greek Yogurt

Benefits: Rich in protein, low in calories, and incredibly filling, Greek yogurt helps keep you satisfied longer while supporting muscle health. Oikos Triple Zero is a great brand with only 90 calories and 15g of protein per serving.

Non-Dairy Options:

1. Ripple Foods: Ripple offers a pea protein, Greek-style yogurt alternative that is high in protein and creamy.
2. Kite Hill: Kite Hill (primarily almond-based) offers Greek-style options with added protein from sources like pea protein to boost protein content.
3. Lavva: Lavva uses a blend of pili nuts and plant-based ingredients, and some of its yogurt varieties have added protein from chickpeas and other legumes.
4. Silk: Their high-protein Greek-style yogurt lines use Coconut milk and provide 10g of protein per serving.

Dairy Options

1. Fage Total Greek Yogurt: Fage’s Greek yogurt varieties offer up to 20g of protein per serving.
2. Chobani Greek Yogurt: Their Greek yogurt options deliver 12-20 grams of protein (be mindful of the cal count on these, as too high may not work for your macro goals).
3. Siggi’s Icelandic Skyr: Known for its thicker, less-sweet profile, Siggi’s skyr typically has 15-20 grams of protein per serving.
4. Oikos Triple Zero: Oikos Triple Zero Greek yogurt is specifically designed as a high-protein, no-added-sugar option, offering around 15 grams of protein per serving.

Recommended Meals: Use it as a base for smoothies, mix it with fresh berries for a nutritious breakfast, or use (the unflavored/unsweetened version) as a creamy topping for soups and stews.

Chopped Vegetables

Benefits: Vegetables – not a shocking revelation here – but maybe the TYPES of vegetables have had you bored or left hungry, so here’s some more options to consider:

• Eggplant (roasted chunks or blended into a hearty soup)
• Cabbage (a big pot of cabbage you can keep coming back to all day)
• Bok Choy (you can eat a lot of this guilt-free leafy green)
• Chayote Squash (great cooked sweet or savory)

Like many others, these vegetables are rich in vitamins, minerals, antioxidants, and fiber. Veggies like peppers and onions add crunch, flavor, and volume to meals without adding a bunch of calories. And if you need ideas, here are 25 additional high-protein, low-calorie, low-carb meals.

Recommended Meals: Any of the vegetables above can be added to sandwiches, stir-fries, atop salads, breakfast scrambles, fajita toppings on a nutrient-rich taco, or all roasted for a smorgasbord of nutrients. 

Spinach

Benefits: Spinach is incredibly versatile, low in calories, and packed with vitamins and minerals. It also adds volume and nutrition to a wide variety of dishes. We recommend choosing frozen over raw unless you plan to eat it frequently. Frozen allows you to use it in tons of ways without the risk of it going bad.

Recommended Meals: Incorporate spinach into eggs, soups, sandwiches, or smoothies for an easy nutritional boost.

Low Carb Wraps

Benefits: These wraps are low in calories but high in fiber, making them a great choice for those looking to bulk up their meals without adding carbs.

Non-Vegan Low-Carb Wraps:

1. Siete Almond Flour Tortillas: Made with almond flour, water, and a few natural ingredients, these tortillas are grain-free and minimally processed.
2. Egglife Egg White Wraps: Made primarily from egg whites and a touch of xanthan gum, these wraps are high in protein, very low in carbs, and contain only a few simple ingredients.

Vegan Low-Carb Wraps:

1. NUCO Coconut Wraps: Made from just coconut meat, coconut water, and coconut oil, NUCO wraps are low in carbs, grain-free, and entirely plant-based, with no artificial ingredients.
2. Mission Carb Balance Spinach Herb Wraps: While not strictly raw or paleo, these wraps are low in carbs, widely available, and generally more affordable
3. Raw Wraps Spinach Wraps: Made with spinach, apple, and other raw, whole ingredients, these wraps are gluten-free, vegan, and low in carbs. They have a slightly earthy flavor and are a clean option with minimal processing.

Recommended Meals: Use them to create large, satisfying burritos or tacos, or slice them into strips and bake for a crunchy snack.

Cauliflower

Benefits: Cauliflower is a low-calorie vegetable that can be used in many different ways, including roasting it, dipping it raw with hummus, or blending it into smoothies. It’s a great vegetable to cook a lot of and eat a big quantity without the fear of exceeding your macros.

Recommended Meals: Enjoy it roasted as a side dish, raw in salads, or blended into protein shakes for a thicker, creamier consistency (don’t worry, you can’t taste it at all!).

Zucchini

Benefits: Zucchini is low in calories and carbs but high in water and fiber, making it perfect for adding bulk to meals. It’s a great side or main dish and soaks up any flavor you use—it’s a great go-to for various dishes.

Recommended Meals: Sautee or roast zucchini, or layer it into lasagna as a low-carb alternative to pasta or as an additional layer alongside a low-calorie pasta. It’s also a subtle addition to muffins, pancakes, and other baked goods.

Berries

Benefits: Berries are low in calories, high in fiber, and packed with antioxidants, making them a healthy and satisfying addition to any meal.

Recommended Meals: Add berries to Greek yogurt, oatmeal, and smoothies, or enjoy them as a fresh, low-calorie dessert. Serving size suggestions may vary, but just think a big bowl of berries is still a better choice over an overly processed dessert full of refined sugars.

Egg Whites

Benefits: Egg whites are a high-protein, low-calorie food that helps make meals more filling without adding much fat. If you’re plant-based, mung beans are a great option for a breakfast scramble, with 1 cup providing 14g of protein.

Recommended Meals: Mix one cup of egg whites with two whole eggs for a protein-packed omelet, or use them in baking and cooking to add volume and texture.

Tofu

Benefits: Tofu is a versatile, low-calorie, high-protein option that fits well into vegan and non-vegan diets alike. It’s also rich in essential amino acids.

Recommended Meals: Make a yummy tofu scramble (a great recipe for beginners here). Add it to stir-fries, soups, or salads, or blend it into smoothies for an extra protein boost. If you’re unfamiliar with tofu, for a very first try, we suggest choosing the Extra Firm type, removing the moisture, cutting it into cubes, tossing it in cornstarch, shaking off the excess, and frying it in the hot oil of choice. Be sure to season to taste and enjoy!

Each of these foods not only helps add volume to your meals, making them more filling and satisfying, but they also offer a host of nutritional benefits. Incorporating these ingredients into your daily diet can help you maintain a healthy weight, shed those last few stubborn pounds or build some more lean muscle.