30 Days of Mediterranean Diet Dinners

By

Jessica Ball, M.S., RD

Updated on February 15, 2025

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

The Mediterranean diet—loaded with fruits, vegetables, whole grains, legumes and olive oil—is one of the world's healthiest styles of eating. This eating pattern has been linked to a healthier brain and heart. You may even live longer by following a Mediterranean diet pattern.

While the Mediterranean diet is traditionally thought to consist only of foods that are plentiful in Mediterranean countries, we've expanded our perspective on what foods are included in our New Mediterranean Diet. This allows the eating pattern to be more inclusive of other cultures that also offer wonderful, nutritionally dense foods.

Without further ado, here are some of EatingWell's best Mediterranean diet dinner recipes. These handpicked dinners—from colorful sheet-pan recipes to veggie-packed pastas—are sure to become part of your regular dinner rotation.

01 of 30

Portobello Mushroom Pizzas with Arugula Salad

Mediterranean Portobello Mushroom Pizzas with Arugula Salad

Roasted portobello mushrooms stand in for pizza crust in these comforting individual "pizzas." An easy arugula side salad is a vibrant accompaniment.

02 of 30

Padma Lakshmi's Tandoori Chicken Salad

a recipe photo of the Padma Lakshmi's Tandoori Chicken Salad — Ali Redmond

Padma Lakshmi's tandoori salad features chicken marinated in yogurt and plenty of spices, along with lots of crunchy vegetables, including cucumber, cabbage, jicama and radishes. Her technique of cooking the chicken in its marinade and then using that cooked marinade as a salad dressing is genius—it infuses the salad with tons of flavor.

03 of 30

Walnut-Rosemary Crusted Salmon

Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

04 of 30

Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75% for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time—the flavor gets sweeter and more intense.

05 of 30

Skillet Chicken with Orzo & Tomatoes

Mediterranean Chicken Skillet — Victor Protasio

In this healthy recipe, chicken thighs are infused with lemon, garlic and herbs and paired with perfectly al dente orzo. Charred tomatoes and onions add full flavor to complete this easy, one-skillet dinner.

06 of 30

Feta & Roasted Red Pepper Stuffed Chicken Breasts

Mediterranean Stuffed Chicken Breasts

Feta cheese, roasted peppers, spinach and more flavor these Mediterranean-inspired stuffed chicken breasts. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing it in the oven ensures that this healthy baked chicken recipe cooks evenly throughout.

07 of 30

Charred Shrimp, Pesto & Quinoa Bowls

charred shrimp

These shrimp and pesto grain bowls are delicious, healthy, pretty, and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add more vegetables and swap the shrimp for chicken, steak, tofu or edamame.

08 of 30

Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Sheet-Pan Salmon with Sweet Potatoes & Broccoli — photography / Caitlin bensel, Food Styling / Emily Nabors Hall

The vibrant combo of cheese, cilantro, chili and lime—inspired by elote (Mexican street corn)—makes this salmon sheet-pan dinner burst with flavor.

09 of 30

Spinach Ravioli with Artichokes & Olives

Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).

10 of 30

Slow-Cooker Mediterranean Diet Stew

The slow-cooker mediterranean diet stew in a slow cooker, with a serving spoon holding some of the soup up above the slow cooker — Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock pot stew.

11 of 30

Cauliflower Rice Bowls with Grilled Chicken

These healthy Greek-inspired cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.

12 of 30

Prosciutto Pizza with Corn & Arugula

This grilled prosciutto and arugula pizza makes the perfect summer dinner. If you have time, let the dough stand at room temperature for 10 to 15 minutes to make rolling it out easier in this 20-minute healthy pizza recipe. Thawed frozen corn works in place of fresh. Just pat it dry before sprinkling it on the pizza.

13 of 30

Vegan Lentil Soup

Vegan Lentil Soup — Grant Webster

This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils, which deliver a healthy dose of fiber in each bite. This soup is the perfect cold-weather lunch or healthy dinner the whole family will love.

14 of 30

EatingWell's Eggplant Parmesan

Eggplant Parmesan — Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless

Here we bake breaded eggplant for crispy results with fewer calories. This makeover of the classic recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30th-anniversary issue.

15 of 30

BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous

BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous

In the U.S., dry whole-wheat couscous has been partially cooked, making it a quick-cooking (5 minutes!) whole-grain weeknight dinner champ. And when you buy peeled shrimp, plus a bag of prechopped kale and bottled barbecue sauce, the savings in prep time helps to get this healthy dinner done in a jiff.

16 of 30

Green Shakshuka with Spinach, Chard & Feta

The inspiration for this green shakshuka recipe comes from HaBasta, a popular restaurant on the edge of Carmel Market in Tel Aviv, where the shakshuka is packed with green chard and spinach, and a little hot pepper provides just a touch of spice. Serve with pita or crusty bread to sop up the sauce for a quick dinner or brunch.

17 of 30

One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

Sun-dried tomato pesto and lemon do double duty to season both the salmon and the couscous in this healthy one-pan dinner recipe. Serve the salmon with extra lemon wedges and a dollop of plain yogurt, if desired.

18 of 30

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Overhead view of a cast iron skillet of Chicken & Spinach Skillet Pasta with Lemon & Parmesan recipe — Photographer: Jen Causey

This one-pan pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that is garlicky, lemony and best served with a little Parm on top. It's a simple dinner the whole family will love.

19 of 30

Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

20 of 30

Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi

Sheet-pan chicken thighs with Brussels sprouts & gnocchi — Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman

In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.

21 of 30

Caprese Stuffed Portobello Mushrooms

Caprese Stuffed Portobello Mushrooms

We've taken the key ingredients of the popular Caprese salad—tomatoes, fresh mozzarella and basil—and piled them into portobello mushroom caps to make a delicious and satisfying vegetarian main dish.

22 of 30

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner, which comes together in just 30 minutes.

23 of 30

Zucchini Lasagna Rolls with Smoked Mozzarella

This healthy riff on lasagna rolls uses strips of zucchini instead of lasagna noodles for a vegetable-packed dinner that's fun for the whole family. This is a great recipe for kids to help make—let them get their hands dirty rolling the zucchini ribbons with the cheesy filling. Use a vegetable peeler or mandoline to quickly slice the zucchini into uniform thin strips—this will ensure easy rolling and even cooking.

24 of 30

Herby Fish with Wilted Greens & Mushrooms

This healthy fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

25 of 30

Chicken with Tomato-Balsamic Pan Sauce

Fennel seeds give this tomato and balsamic sauce an extra kick, but if you don't have them on hand, try using cumin or coriander seeds, or 1 teaspoon of a ground herb or spice. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce. Save the unused chicken tenders in an airtight container in your freezer for up to 3 months. Once you have enough, thaw them out for another use.

26 of 30

Roasted Pistachio-Crusted Salmon with Broccoli

This easy one-pan roasted salmon with broccoli is quick enough for weeknight dinners but elegant enough for company. The lemony pistachio crust would also be lovely on other types of fish or chicken breasts.

27 of 30

Pan-Seared Halibut with Creamed Corn & Tomatoes

For this healthy fish recipe, you steep corncobs in milk; the resulting "stock" boosts the intensity of made-from-scratch creamed corn, plus extra starch from the corn contributes to its thick texture. This recipe calls for halibut—line-caught from the Pacific Ocean is the most sustainable option. Can't find it? Swap in Pacific cod or U.S.-farmed tilapia instead. Serve this summery combination of seared fish, corn, tomatoes and basil for weeknight family dinners or to company on the weekends.

28 of 30

Berbere-Spiced Chicken & Lentil Stew

Berbere-Spiced Chicken & Lentil Stew

This chicken stew, generously seasoned with the Ethiopian spice mix berbere, is loaded with tomato and red lentils. Depending on the brand, berbere spice blend can be rather spicy. For a less spicy stew, start with 3 tablespoons spice blend rather than 5.

29 of 30

Greek-Inspired Burgers with Herb-Feta Sauce

These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon and feta cheese. If you can't find ground lamb, ask the butcher to grind some for you.

30 of 30

Sheet-Pan Roasted Salmon & Vegetables

Overhead view of a plate and sheet-pan of Sheet-Pan Roasted Salmon & Vegetables recipe — Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

This dish is packed with flavor and fits perfectly into a Mediterranean diet.

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