17 Flavorful, Healthy Mediterranean Dinner Recipes

Greek Chicken Skillet

One pan, zero problems. This Mediterranean diet dinner recipe can be marinated and frozen up to 3 months in advance. Then all that's left to do is pour the chicken mixture into a skillet and simmer, adding orzo, Brussels sprouts, and olives to finish.

Air-Fryer Scallops with Lemon-Herb Sauce

Seafood is at the center of many Mediterranean dinner recipes, including this trendy, tasty, and fast scallop dish. Since it cooks quickly via convection in your air fryer, it can be on the table in a mere 20 minutes. Drizzle with a sauce of parsley, capers, and garlic, and serve with a whole grain baguette, if desired, to soak up any extra drops.

Buy It: Power XL 5-Quart Air Fryer ($120, Bed Bath & Beyond)

Falafel Fattoush

No best Mediterranean diet recipe roundup would be complete without a falafel recipe. In this craveable main dish salad, we take the seasonings and ingredients found in the crunchy chickpea bites (chickpeas, parsley, sumac, coriander, and cumin) and toss them all with crunchy pita chips and romaine. Tahini, lemon juice, water, and salt are all it takes to create the luscious, nutty dressing.

Greek Lamb Wraps

Lamb isn't just for special occasions. In fact, the protein-packed lean meat is a regular part of the Mediterranean diet along with fresh produce. Our veggie-packed Greek salad wrap sandwich invites you to eat tender, slow-cooked lamb as part of a healthy, fresh Mediterranean dish that's an entire meal in one handheld package.

Broiled Swordfish with Oven-Roasted Tomato Sauce

Don't reserve fish entrées for restaurant meals alone! You can do this. Quickly broil swordfish steaks as the base of this DIY Mediterranean fish recipe. Then roast tomatoes with onion and garlic, and combine with rosemary and a dash of heavy cream for a full-bodied sauce you'll want to put on everything. (OK, maybe everything savory at least!)

Italian Roasted Chicken and Vegetable Toss

Salads need not be raw. For this dish, roasted veggies give a satisfying caramelized quality; and (with only 6 grams of carbs) it's one of our best Mediterranean diet recipes for those who prefer to eat low-carb. A simple dressing of vinegar, Italian seasoning, and oil is all you need to round out the flavors.

Chicken with Minted Yogurt Sauce

Say "see ya" to plain ol' naked baked chicken. This Mediterranean chicken recipe will inspire you to make herby, tasty magic on a weeknight, weekend, or even a special occasion. The secret is our refreshing, Mediterranean-inspired yogurt sauce. It's low-calorie but full of flavor, thanks to fresh mint and chopped peppers.

Pesto-Prosciutto Flatbread

This flatbread recipe starts with a homemade flatbread dough, but don't stress if you don't have time (or a food processor) to make the dough. You can use purchased pizza dough or flatbread as the base of this easy Mediterranean diet recipe for beginners. Jazz up either base with sun-dried tomato pesto, arugula, and just a hint of meat for a savory element and protein boost. The result: easy, cheesy, and just 352 calories per serving!

Chickpea Cauliflower "Couscous"

For an extra serving of veggies, we recast the role of couscous in this popular Mediterranean dish with a similar-size "grain" made from riced cauliflower. Just toss with chickpeas, dried apricots, and fresh spinach for a tasty and healthy dinner. It's surprisingly filling as-is, but if you're feeling hungry, this is incredible topped with shrimp or salmon—we can speak from experience!

Mediterranean Tuna Salad with Olive Dressing

If you're in the mood for a Mediterranean diet fish recipe, this easy tuna salad is the perfect choice for dinner tonight. Think of it like a Greek twist on the classic French niçoise salad. New potatoes and green beans make a vitamin-rich addition, while green olives and olive oil make a punchy dressing.

Moroccan Chicken Stew

Mediterranean dinner recipes rely on smaller amounts of meat than typical American-size portions, but they still pack in a satisfying amount of protein. Case in point: this fiber-filled Moroccan chicken stew. Each serving of the stove-top recipe has just 2½ ounces of meat but 24 grams of appetite-taming protein, thanks to the chickpeas and couscous.

Roasted Spaghetti Squash with Meatballs

Take a break from pasta—just for tonight! When you're in the mood for more veggies and fewer carbs, turn to this supper that takes the traditional Italian recipe but slims it down with spaghetti squash as the base instead of regular spaghetti. This entire dish clocks in under 300 calories, with 6 grams of fiber and 22 grams of protein.

Greek Quinoa and Avocado Salad

A little tired of avocado toast but still a fan of all the healthy fats in the popular produce pick? Try this cheap Mediterranean diet masterpiece that features whole grains, veggies, and feta cheese. For a more entrée-style salad recipe, add just an ounce or two of chicken or seafood.

Herbed Chicken, Orzo, and Zucchini

Sticking to a Mediterranean diet is easy when dinner takes only 20 minutes. That's all you need to sauté dill-seasoned chicken and thinly sliced zucchini. Serve with orzo for a hearty Mediterranean feast.

Spaghetti with Tomatoes and Shrimp

Inspired by the fresh simplicity of Italian cooking, this shrimp pasta recipe is nutritious and a cinch to make. We used whole wheat pasta for added nutrients, but white noodles are fine. Either taste incredible in this Mediterranean diet pasta recipe that is dressed up with tender shrimp and a briny caper-spiked homemade marinara sauce.

Summer Squash Souvlaki

Souvlaki is a popular Mediterranean dish that traditionally involves meat on skewers. Our meatless meal variation, however, allows smoky grilled vegetables to step into the spotlight. A zippy Greek-style tzatziki sauce gives this vegetarian Mediterranean diet recipe 12 grams of protein.

Herbed Salmon

With dozens of five-star ratings, this Mediterranean diet salmon recipe has one BH&G home cook raving, "This is my go-to recipe for salmon. Even my husband, who isn't a fish-lover, likes it!" To make it yourself, use traditional Greek seasonings (dill, lemon, and tarragon in this case) to dress up a salmon fillet for searing and roasting.