Steamed Food Recipes: Healthy Meals for Losing Weight

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12/15/20233 min read

Are you looking for delicious healthy food recipes and ways of preparing meals to help you reach your weight loss and fitness objectives?

Steaming your food can be a great start! The steaming cooking method not only preserves the nutrients in your ingredients but also enhances their natural flavors.

In this post, we will go through some healthy steam food recipes perfect for those looking for easy yummy foods to make that will help them lose weight while enjoying tasty meals.

The Beauty of Steam Cooking:

1. Preserves Nutrients

Steam cooking helps retain the maximum amount of nutrients in your food, ensuring you get the essential micronutrients such as vitamins and minerals needed for overall well-being.

2. Low-Calorie Preparation

With almost no added fats or oils required, steaming is a naturally low-calorie cooking method, making it ideal for those aiming to lose weight.

3. Retains Natural Flavors

Unlike other cooking methods, steaming allows your ingredients to maintain their natural flavors, resulting in a more enjoyable dining experience.

Healthy Steam Food Recipes for Weight Loss

1. Steamed Fish with Vegetables


  • 1 fillet of white fish (e.g., cod or tilapia)

  • Assorted vegetables (e.g., broccoli, carrots, zucchini)

  • 1 tablespoon of low-sodium soy sauce

  • 1 teaspoon of minced garlic

  • 1 teaspoon of grated ginger

  • Salt and pepper to taste


  • Place the fish fillet on a steaming rack or plate.

  • Arrange the vegetables around the fish.

  • Mix the soy sauce, minced garlic, grated ginger, and salt and pepper for seasoning.

  • Cover the fish and vegetables with the sauce and massage to get the flavors deep in.

  • Steam until the fish is cooked and the vegetables are tender. It can take about 10-15 minutes.

2. Steamed Vegetables with Quinoa


  • Assorted vegetables (e.g., broccoli, cauliflower, carrots)

  • 1 cup of quinoa

  • 2 tablespoons of low-sodium soy sauce

  • 1 tablespoon of sesame oil

  • 1 teaspoon of honey

  • 1 teaspoon of minced garlic


  • Cook the quinoa according to package instructions.

  • Place the vegetables on a steaming rack or plate.

  • Mix ¾ of the soy sauce, sesame oil, and minced garlic.

  • Pour the sauce over the vegetables.

  • Steam for about 10-15 minutes or until the vegetables are tender.

  • After cooking is complete, mix the honey with the remaining soy sauce and add to the top. We add the honey in the end because honey should not be heated, as it becomes quite unhealthy.

  • Serve the steamed vegetables over a bed of quinoa.

3. Zucchini Noodles with Pesto


  • Zucchini noodles

  • Cherry tomatoes

  • Homemade pesto sauce (basil, pine nuts, garlic, olive oil)


  • Steam zucchini noodles until just tender.

  • Toss with cherry tomatoes and homemade pesto.

4. Lemon Herb Steamed Salmon


  • Salmon fillets

  • Fresh lemon slices

  • Fresh herbs (rosemary, thyme, or dill)


  • Place salmon on a bed of fresh herbs and lemon slices.

  • Steam until the salmon is cooked and flaky.

Healthy Food Ideas for Dinner

1. Garlic Ginger Shrimp with Bok Choy


  • Shrimp

  • Bok choy

  • Garlic and ginger (minced)


  • Steam shrimp and bok choy with garlic and ginger for a flavorful, low-calorie dinner.

2. Mushroom and Spinach Stuffed Chicken Breast


  • Chicken breast

  • Mushrooms

  • Spinach


  • Butterfly the chicken breast, stuff with sautéed mushrooms and spinach, and steam until cooked.

3. Steamed Chicken with Quinoa


  • 2 boneless, skinless chicken breasts

  • 1 cup of quinoa

  • Assorted vegetables (e.g., bell peppers, onions, mushrooms)

  • 1 tablespoon of olive oil

  • 1 tablespoon of lemon juice

  • 1 teaspoon of dried herbs (e.g., thyme, rosemary)

  • Salt and pepper to taste


  • Rinse the quinoa and cook according to package instructions.

  • Place the chicken breasts on a steaming rack or plate.

  • Season the chicken with olive oil, lemon juice, dried herbs, salt, and pepper.

  • Add the vegetables around the chicken.

  • Steam for about 15-20 minutes or until the chicken is cooked through.

  • Serve the steamed chicken and vegetables over a bed of quinoa.


Steaming your food is a fantastic way to prepare healthy meals for weight loss, and it is not only practical but also enjoyable. These steamed food recipes are not only nutritious but also packed with flavor. So, give them a try, enjoy these steam cooking ideas, and include them in your meal planning to speed up your joyous journey to a healthier, slimmer you!