Enjoy the fresh flavors of the coast with these healthy, low-calorie Mediterranean recipes. Find dinners featuring chicken, fish, shrimp, lamb and more.
50 Low-Calorie Mediterranean Diet Dinners
Updated on Sep. 19, 2024
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Feta Shrimp Skillet
On our honeymoon in Greece, my husband and I had a dish like this one. I tried to re-create the flavors in this recipe when we got home. When I make it now, it brings back such wonderful memories. —Sonali Ruder, New York, New York
Also, check out these best low-calorie recipes of 2023.
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Roast Leg of Lamb
A simple herb mixture on this roast provides irresistible flavor. It’s one of my favorite low-calorie Mediterranean recipes. —Sharon Cusson, Augusta, MaineAlso, check what is the Mediterranean diet and why it has health benefits.
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80 Greek Recipes Everyone Will Love
Can’t get enough of your local Greek restaurant? This one’s for you! Here are some incredible Greek recipes, as well as Mediterranean-inspired recipes, that are sure to satisfy.
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Spicy Lemon Chicken Kabobs
When I see Meyer lemons in the store, it must be spring. I like using them for these easy chicken kabobs, but regular grilled lemons still add the signature smoky tang. —Terri Crandall, Gardnerville, Nevada
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Greek Fish Bake
As a military spouse living overseas, I got the chance to try many styles of cooking. Here's a Mediterranean-inspired recipe that we still love today. —Stacey Boyd, Springfield, Virginia
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Parmesan Chicken with Artichoke Hearts
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
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Lemon-Caper Pork Medallions
For an elegant but easy dinner you can put together in a twinkling for guests or unexpected visitors, these lightly breaded medallions are truly something special! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Pan-Seared Salmon with Dill Sauce
This is one of my husband’s favorite low-calorie Mediterranean recipes. Salmon is a go-to for busy nights because it cooks so quickly and goes with so many different flavors. The creamy dill sauce with cucumber tastes light and fresh. —Angela Spengler, Tampa, Florida
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Grecian Chicken
The caper, tomato and olive flavors will whisk you away to the Greek isles. This easy skillet dish is perfect for hectic weeknights. —Jan Marler, Murchison, Texas
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Feta Tomato-Basil Fish
I rely on my husband for the main ingredient in this fuss-free dish. He fills our freezer after his summer fishing trip. —Alicia Szeszol, Lindenhurst, Illinois
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Dill Chicken Soup
I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts
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Crab-Stuffed Flounder with Herbed Aioli
If you like seafood, you’ll love this scrumptious flounder. The light and creamy aioli sauce tops it off with fresh tones of chives and garlic. —Beverly O'Ferrall, Linkwood, Maryland
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Goat Cheese and Spinach Stuffed Chicken
This spinach-stuffed chicken breast recipe is special to me because it has so much flavor, yet not too many calories. I love Italian food, but most of the time it is too heavy. This is a healthy twist on an Italian dish! —Nicole Stevens, Mount Pleasant, South Carolina
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Mediterranean Turkey Skillet
Our one-pot Mediterranean turkey skillet recipe, filled with lean ground turkey, a rainbow of vegetables and savory black beans, is a weeknight winner.
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Mediterranean Sole
This Mediterranean sole recipe may be simple, but it's also elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
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Spinach and Feta Stuffed Chicken
My chicken bundles are simple, clean and comforting. Serve them with wild rice and green beans for one of our favorite meals. —Jim Knepper, Mount Holly Springs, Pennsylvania
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Lamb Stew
Tender chunks of lamb come together with carrots and potatoes in this rich, hearty lamb stew recipe. Serve it as a one-pot meal with crusty bread, or double down on comfort by ladling the stew over polenta or mashed potatoes.
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Tilapia & Lemon Sauce
Serve this lemon tilapia with any tossed salad full of your favorite vegetables and buttered bread. It's easy, quick and unique. And it's a big hit with company, too. —Susan Taul, Birmingham, Alabama
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Herb Salmon
Looking for a healthy and delicious dinner that is truly ready in less than 30 minutes? Herb salmon should be your go-to meal for any busy weeknight, but it is elegant enough for guests. An herb and garlic olive oil drizzled over the top before roasting adds savory flavor.
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Saucy Mediterranean Chicken with Rice
The hints of Mediterranean flavor in this chicken dish make it a family favorite. —Tabitha Alloway, Edna, Kansas
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Dad's Greek Salad
The heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey
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Mediterranean Chicken
This quick and easy skillet Mediterranean chicken recipe is a one-pan dinner that will make you feel as if you are vacationing seaside in Greece.
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Pork and Orzo
Take a trip to a waterfront locale with protein-rich, health-minded Mediterranean pork and orzo. Tomatoes, spinach and feta add bright punches of color to the meat and pasta.
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Lemon Feta Chicken
This bright, Greek-inspired chicken has only five ingredients—it's a busy-day lifesaver! My husband and I prepare the dish often, and it’s a hit every time. —Ann Cain, Morrill, Nebraska
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Kabobless Chicken and Vegetables
As the primary caregiver for my grandma, I am trying to cook healthier for her. I am fascinated with Mediterranean cuisine. It is much easier to have chicken and vegetables off the kabob, which inspired this sheet-pan dinner. —Chelsea Madren, Fullerton, California
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Baked Lemon Haddock
After testing out a ton of low-calorie Mediterranean recipes, I’ve decided this baked haddock version is the best. The mix of crunchy topping and lemon is just delicious. —Jean Ann Perkins, Newburyport, Maryland
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Chicken Pasta Salad
Chicken pasta salad can be a light, healthy lunch in its own right, not just a side dish. This one is especially healthy, thanks to its use of whole wheat pasta and especially its hummus-based dressing.
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Cod with Bacon & Balsamic Tomatoes
Let's face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
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Salmon with Spinach & White Beans
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
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Artichoke Cod with Sun-Dried Tomatoes
Cod is a fabulous break from really rich dishes that take so long to prepare. I like to serve this dish over a bed of greens, pasta or quinoa. A squeeze of lemon gives it another layer of freshness. —Hiroko Miles, El Dorado Hills, California
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Greek Pork Chops
My in-laws taught me a lot about cooking, so any time I come across a great new recipe, I enjoy making it for them. These bright, lemony chops quickly became a favorite. —Geri Lipczynski, Oak Lawn, Illinois
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Tuna Teriyaki Kabobs
I love to barbecue but don't always want a heavy dinner. These are perfect in the spring, and you'll have room for dessert! —Holly Battiste, Barrington, New Jersey
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Artichoke Ratatouille Chicken
I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
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Broiled Greek Fish Fillets
Combine olives, onion, dill and feta cheese in a tangy, Greek-inspired topping to boost the flavor of tilapia or your favorite whitefish. —Jennifer Maslowski, New York, New York
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Greek Orzo Salad
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada
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Lemon Butter Tilapia
Lemon butter tilapia is lightly coated in a delicate lemon butter and caper sauce to make a weeknight-friendly meal that looks like a restaurant dish, but won't break your grocery budget.
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Lemony Shrimp & Tomatoes
I created this recipe for my family because they love grilled shrimp. I love it because it's quick, delicious and good for us. —Lisa Speer, Palm Beach, Florida
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Mediterranean Chicken Orzo Soup
My husband is Greek, so I’m always trying new low-calorie Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
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Brown Sugar-Glazed Salmon
Pop these protein-packed brown sugar salmon fillets in the oven before whipping up a sweet basting sauce. This tangy entree cooks up in minutes, making it a perfect meal for busy families and unexpected weekend guests. —Debra Martin, Belleville, Michigan
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Mini Mediterranean Pizza
I was on a mini pizza kick and had already served up Mexican and Italian variations, so I opted for a Mediterranean version and came up with these. —Jenny Dubinsky, Inwood, West Virginia
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Mediterranean Tilapia
I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
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Lemon Thyme Chicken
Lemon thyme chicken is an easy and flavorful dish that combines the bright, zesty taste of lemon with the earthy aroma of thyme.
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Feta Garbanzo Bean Salad
Greek chickpea salad is packed with nutrients and super-easy to make. It's the perfect lunch on the go.
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Pressure-Cooker Tomato-Poached Halibut
Simple halibut with a burst of lemon comes together easily. Serve it with bread or, even better, try it with polenta or angel hair pasta. —Danna Rogers, Westport, CT
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Chicken Gyros
This yummy chicken gyro recipe is a cinch to prepare. Just take tender chicken, coat it in a creamy cucumber-yogurt sauce, then tuck it into pita pockets. Some folks like lettuce and diced tomato on top. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Lemony Parsley Baked Cod
The trick to avoid overcooking a good piece of fish is to cook it at a high temperature for a short amount of time. Do that and the fish stays moist and tender. —Sherry Day, Pinckney, Michigan
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Sauteed Pork Chops with Garlic Spinach
My family enjoys cooking easy and delicious meals. This pork chop recipe is also inexpensive, which makes cooking easier for everyone. Keep an eye on the spinach—it cooks fast! —Joe Valerio, Whitinsville, Massachusetts
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Tomato Walnut Tilapia
Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. —Phyl Broich-Wessling, Garner, Iowa
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Artichoke Chicken
If you love artichoke hearts, you'll love this easy artichoke chicken recipe! Chicken, artichokes and mushrooms bake in a savory rosemary-infused sauce that keeps the chicken breasts juicy and tender.
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Crispy Dill Tilapia
Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. —Tamara Huron, New Market, Alabama
