Save on Pinterest

50 Mediterranean Diet Dinners Under 400 Calories

These skinny soups, sandwiches and mains all clock in under 400 calories per serving. These healthy dinners are great for the waistline.

1 / 50

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

New to the Mediterranean Diet? Here’s what you need to know!

Get Recipe

2 / 50
Greek Style Stuffed Peppers Exps Thedsc19 217215 B02 08 4b 3

Greek-Style Stuffed Peppers

The bounty of peppers found at the local farmers market in the early fall, combined with some standard Greek ingredients, creates a dish that bursts with color and fresh flavor. —Renee Murby, Johnston, Rhode Island
Mediterranean Chicken Exps Srbz16 38137 C09 02 5b

Mediterranean Chicken

As special as it is simple to prepare, this flavorful skillet creation is dressed in tomatoes, olives and capers. It’s a knockout main dish at my house. —Mary Relyea, Canastota, New York
3 / 50

Grilled Garden Veggie Pizza

Pile on the veggies—this crisp, grilled crust can take it! This colorful, healthy pizza looks as fresh as it tastes. —Diane Halferty, Corpus Christi, Texas
4 / 50

Lamb Marsala

Lamb was a special treat for my family when I was growing up. I've had this recipe for more than 30 years. I hope it becomes a favorite for your family, too. —Bonnie Silverstein, Denver, Colorado
5 / 50
Asparagus Ham Dinner Exps Tham17 14208 B11 08 5b 5

Asparagus Ham Dinner

I've been making this low-fat ham dinner for my family for years, and we always look forward to it. With asparagus, tomato, pasta and chunks of ham, it's a tempting blend of tastes and textures. —Rhonda Zavodny, David City, Nebraska
6 / 50

Stuffed-Olive Cod

Visit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
7 / 50

Terrific Turkey Meat Loaf

You'll love this moist, tender entree. Not only is it loaded with flavor, it's low in carbohydrates and saturated fat. —Wanda Bannister, New Bern, North Carolina
8 / 50
Blackened Catfish With Mango Avocado Salsa Exps Cimz17 121843 B07 18 5b

Blackened Catfish with Mango Avocado Salsa

A delightful and tasty rub makes this quick recipe fantastic. While the fish is sitting to allow the flavors to blend, you can easily assemble the salsa. My family loves this! —Laura Fisher, Westfield, Massachusetts
9 / 50
Exps79148 Sd153321d01 30 5b

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
10 / 50
Greek Pork Chops Exps Sdjj17 30883 C02 16 5b 3

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
11 / 50

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
12 / 50
Contest Winning Greek Pasta Bake Exps Hrca20 33152 E10 08 1b 3

Contest-Winning Greek Pasta Bake

I've taken this hot dish to potlucks and it's received rave reviews. There's never a morsel left. Best of all, it's a simple, healthy and hearty supper made with ingredients that are easy to find. —Anne Taglienti, Kennett Square, Pennsylvania
13 / 50
Exps54902 Sd153208b08 12 5b

Crunchy Oven-Baked Tilapia

This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. —Leslie Palmer, Swampscott, Massachusetts
14 / 50

Farmers Market Pasta

When we moved into our house, little did we know that we had a wild asparagus patch. For decades, that little patch has given us plenty of asparagus. This recipe can be used almost any time of year, with almost any assortment of vegetables the season has to offer. By cooking without butter or oil, you can cut fat and calories, but the flavors are still there. —Wendy Ball, Battle Creek, Michigan
15 / 50
Exps47818 Sd163575b10 09 6b 3

Mediterranean Chickpeas

Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
16 / 50
Greek Style Chicken Burgers Exps40352 Sd2847494c02 13 4bc Rms

Greek-Style Chicken Burgers

The original recipe for these burgers called for lamb or beef, but I decided to try ground chicken to decrease the fat. The sauce easily doubles as a flavorful dip for veggies and pita chips. —Judy Puskas, Wallaceburg, Ontario
17 / 50
Exps45653 Sd153323d06 09 7b

Simple Sausage Pasta Toss

For a flash of tasty inspiration, grab a skillet and stir up turkey sausage with tomatoes, garlic and olives. Toss everything with spaghetti, and sprinkle with Parmesan. —Taste of Home Test Kitchen
18 / 50

Bayou Gulf Shrimp Gumbo

This recipe skips the traditional hard-to-find spices yet still delivers the true seafood flavor that’s beloved in the Louisiana bayou. —Wolfgang Hanau, West Palm Beach, Florida
19 / 50
Chicken In Tomato Caper Sauce Exps94689 Th2847293d12 18 5b C

Chicken in Tomato-Caper Sauce

This is what I call an easy crowd-pleaser. I like to serve this entree with pasta and a nice salad. If you don’t have capers, try using diced green olives instead. —Shemaine Rohrbach, Allentown, Pennsylvania
20 / 50

Skewerless Stovetop Kabobs

My family loves this quick and easy recipe so much, we never have any leftovers. It's also great on the grill. —Jennifer Mitchell, Altoona, Pennsylvania
21 / 50
North African Chicken Rice Exps Thd17 205075 B08 15 8b 6

North African Chicken and Rice

I'm always looking to try recipes from different cultures, and this one is a huge favorite. We love the spice combinations. This cooks equally well in a slow cooker or a pressure cooker. —Courtney Stultz, Weir, Kansas
22 / 50
Shrimp Marinara Exps Sscbz18 9371 C08 28 6b

Shrimp Marinara

Flavorful marinara sauce simmers for just a few hours. Right before mealtime, toss in the shrimp to cook quickly. Serve over hot spaghetti for a delicious weeknight dish that feels dressed up. —Sue Mackey, Jackson, Wisconsin
23 / 50
Chicken Pesto Roll Ups Exps Thfm17 95733 B09 21 4b

Chicken Pesto Roll-Ups

One night I looked in the refrigerator and pondered what I could make with chicken, cheese, mushrooms and pesto. This pretty dish was the result. Add Italian bread and a fruit salad for a complete meal! —Melissa Nordmann, Mobile, AL
24 / 50

One-Pot Beef & Pepper Stew

I’m a fan of green veggies. If it’s green, it belongs in my hearty beef stew. We serve it with buttered French bread. —Sandra Clark, Sierra Vista, BC
25 / 50

Italian Chicken Chardonnay

One day I needed to have dinner ready when we walked in the door after work and school. So I altered a skillet dish that my family likes into this delicious slow-cooker meal, and it was ready and waiting when we got home. It's perfect for an everyday meal but nice enough for company, too. —Judy Armstrong, Prairieville, Louisiana
26 / 50
Greek Fish Bake Exps Sdon16 84874 D06 07 3b 3

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
27 / 50

Gyro Soup

If you’re a fan of lamb, don’t pass up this Greek-style soup. Seasoned with classic flavors of rosemary, marjoram and mint, it will transport you straight to the Mediterranean! —Bridget Klusman, Otsego, Michigan
28 / 50
Mediterranean Cod Exps124743 Thhc2377565b09 05 5b Rms 2

Mediterranean Cod

My friends and I agree that this is one of the best things we have ever eaten. We each take a bundle and eat right out of the parchment paper. Makes cleanup very easy! —Melissa Chilton, Harlowton, Montana
29 / 50
Veggie Nicoise Salad Exps Lsbz18 133577 C01 19 5b

Veggie Nicoise Salad

More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish...and with the hard-boiled eggs and kidney beans, it delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois
30 / 50
Exps135341 Sd153323d06 03 1b 2

Lemon-Olive Chicken with Orzo

This quick skillet recipe is a healthy all-in-one meal. I just add a tossed salad for a menu the entire family loves. —Nancy Brown, Dahinda, Illinois
31 / 50
Zucchini Crust Pizza Exps Drds18 14179 C11 16 1b 2

Zucchini Crust Pizza

My mother-in-law shared the recipe for this unique pizza with me. It's just right for brunch, lunch or a light supper. Loosen the nutritious zucchini crust from the pan with a metal spatula. —Ruth Denomme, Englehart, Ontario
32 / 50
Exps151661  Sd153321b01 28 5b

Pizzaiola Chops

My favorite cousin shared this recipe, and I tweaked it for our family. Taste as you go, and try the Italian trick of sprinkling on some oregano to give it that extra something. —Lorraine Caland, Shuniah, Ontario
33 / 50
Exps167014 Sd153321b01 30 2b 1

Chicken with Peach-Cucumber Salsa

To keep our kitchen cool, we grill chicken outdoors and serve it with a minty peach salsa that can easily be made ahead. —Janie Colle, Hutchinson, Kansas
34 / 50

Quick Italian Veggie Skillet

When you don’t know what to serve, Italian flavors are a good starting point. We combine cannellini and garbanzo beans for this snappy rice dish. —Sonya Labbe, West Hollywood, California
35 / 50
Exps149139 Th153345b07 21 11b 1

Tomato-Poached Halibut

My halibut with a burst of lemon comes together in one pan and stays super moist. Try it with polenta, angel hair pasta or crusty bread. —Danna Rogers, Westport, Connecticut
36 / 50
Exps174292 Th153342d02 11 7b 2

Tuna and White Bean Lettuce Wraps

Say bye-bye to ho-hum tuna salad. Here's a recipe we actually look forward to eating. —Heather Senger, Madison, Wisconsin
37 / 50

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
38 / 50
Pumpkin Lasagna Exps Pcbbz17 45358 C03 23 5b 4

Pumpkin Lasagna

I especially like this comforting fall dish because it's vegetarian. Even friends who aren't big fans of pumpkin are surprised by this delectable lasagna. Canned pumpkin and no-cook noodles make it a cinch to prepare. —Tamara Huron, New Market, Alabama
39 / 50

White Beans & Bow Ties

When we have fresh veggies, we toss them with pasta shapes like penne or bow ties. For add-ins, think heirloom tomatoes, onion and garlic. —Angela Buchanan, Longmont, Colorado
40 / 50
Pressure Cooker Red Clam Sauce Exps Cfcsbz17 207930 C09 07 1b 6

Pressure-Cooker Red Clam Sauce

This recipe tastes as if you've been working on it all day. What a classy way to jazz up pasta sauce! —JoAnn Brown, LaTrobe, Pennsylvania
41 / 50

Feta Steak Tacos

I love tacos, and came up with this version to make them with Mediterranean flavors as opposed to Mexican. They went over big with my family!—Debbie Reid, Clearwater, Florida
42 / 50

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
43 / 50
Potato Topped Ground Beef Skillet Exps Hck18 191121 B04 014 6b

Potato-Topped Ground Beef Skillet

Compared to other ground beef skillet recipes, the depth of flavor in this recipe is amazing, and I never have leftovers when I take it to potlucks. I love recipes that I can cook and serve in the same skillet. If your butcher has chili grind beef, which is coarsely ground, go for that; it lends an extra meaty texture. —Fay Moreland, Wichita Falls, Texas
44 / 50
Exps190273 Lr153742b08 28 2b 1

Tandoori-Style Chicken with Cucumber Melon Relish

We all need a quick meal that's deliciously healthy. I marinate the chicken before I leave for work, and when I get home, I grill the chicken and make the relish. My husband loves the spicy flavor. To amp up the heat, add more crushed red pepper flakes. —Naylet LaRochelle, Miami, Florida
45 / 50

Lamb Pitas with Yogurt Sauce

The spiced lamb in these stuffed pita pockets goes perfectly with cool cucumber and yogurt. It's like having your own Greek gyro stand in the kitchen. —Angela Leinenbach, Mechanicsville, Virginia
46 / 50
Chunky Chicken Cacciatore Exps Scmbz19 184448 B01 23 3b 7

Chunky Chicken Cacciatore

This healthy pasta recipe is so versatile! Look in your fridge for anything else you want to throw in, like red pepper, mushrooms, extra zucchini—you name it. And if you're a vegetarian, go ahead and leave out the chicken. —Stephanie Loaiza, Layton, Utah
47 / 50

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
48 / 50
Grecian Chicken Exps Thjj17 186712 B02 07 5b

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
49 / 50
Creamy Lentils With Kale Artichoke Saute Exps Sddj18 205743 D08 08 4b 1

Creamy Lentils with Kale Artichoke Saute

I've been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good that even those who aren't big fans of kale gobbled it up. —Teri Rasey, Cadillac, Michigan
50 / 50
Cozumel Red Snapper Veracruz Exps152599 Th237979802 29 4b Rms 2

Cozumel Red Snapper Veracruz

Cozumel, Mexico, is home to magnificent Veracruz-style red snapper. You can't bring it home, so create your own. Try parchment paper instead of the foil packet. —Barb Miller, Oakdale, Minnesota

Christine Rukavena
Christine loves to read, curate, sample and develop new recipes as a book editor at Taste of Home. A CIA alumna with honors, she creates cookbooks and food-related content. A favorite part of the job is taste-testing dishes. Previous positions include pastry chef at a AAA Five Diamond property. Christine moonlights at a boutique wine shop, where she edits marketing pieces and samples wine far higher than her pay grade.
cover
Subscribe & SAVE Save Up To 80%!