30 Days of Low-Carb Mediterranean Diet Dinners
The Mediterranean diet is one of the healthiest diets you can follow, be it to lose weight or better manage blood sugar levels. If you’re looking to combine its principles with another diet, like the low-carb diet, we have the recipes for you! From frittatas to fresh salmon dishes, we’ve got you covered with 30 days of healthy low-carb Mediterranean recipes. If you need something extra to round out any of these meals, pair them with low-carb veggies in place of typical carb-containing foods—think cauliflower rice and zucchini noodles instead of rice or pasta. An added bonus—you get an extra serving of veggies out of it!
Day 1: Baked Asparagus & Cheese Frittata
Perfect for a spring brunch or light supper, this Italian omelet is baked so it is easy to serve to a group.
Day 2: 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.
Day 3: Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg
Crushed coriander seeds and lemon zest give this quick salmon recipe praiseworthy flavor that pairs beautifully with a shaved asparagus and poached egg salad.
Day 4: Grilled Pork Loin with White Bean Puree & Lemon Herb Vinaigrette
This easy grilled pork loin recipe served with a white bean puree gets a pop of fresh flavor from the lemony, fresh herb vinaigrette. Make it a complete healthy dinner with steamed green beans and a green salad tossed with Italian dressing.
Watch: The Best Foods to Eat on a Mediterranean Diet
Want to start eating a Mediterranean Diet? EatingWell Senior Digital Meal Plan Editor, Victoria Seaver, M.S., R.D., explains how to set up your kitchen for Mediterranean cooking.
Day 5: Hasselback Caprese Chicken
Using the hasselback technique (cutting crosswise slits every half-inch along the chicken breast) cooks the chicken faster and ensures you get a burst of flavorful gooey filling with each bite. This quick one-pan high-protein and veggie-packed dinner is easy to make and the whole family will love it.
Day 6: Chicken & White Bean Soup
Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup.
Mediterranean Stuffed Chicken Breasts
Feta cheese, roasted peppers, spinach and more flavors from the Mediterranean fill these easy 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.
Day 8: Cauliflower & Kale Frittata
Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.
Day 9: 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.
Day 10: 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 ground herb or spice. 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.
Day 11: Chicken Piccata
Tenderized chicken breasts are cooked with lemon slices and served in a mouthwatering sauce of garlic, wine and lemon juice in this chicken piccata dinner.
Day 12: Garlic Shrimp & Asparagus Kebabs
Shrimp and asparagus both cook very quickly, making them a perfect pair on the grill. We've seasoned them in delicate flavors--lemon, garlic and dill--so their natural sweetness can shine through. Pick fat asparagus stalks for easier skewering.
Day 13: Mediterranean Cauliflower Pizza
In this healthy, gluten-free cauliflower “pizza” recipe, shredded cauliflower is mixed with mozzarella and oregano to make a flourless crust that echoes the flavor of a traditional pizza pie. The Meyer lemon, olive and sun-dried tomato topping adds a sophisticated Mediterranean flavor, but feel free to try more traditional pizza toppings, such as marinara sauce and mushrooms--even pepperoni.
Day 14: Mozzarella, Basil & Zucchini Frittata
This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.
Day 15: Fish Stew with Olives, Capers & Potatoes
The olive, caper and tomato-based sauce in this healthy fish stew recipe gives this very traditional Italian dish tons of flavor.
Day 16: Simple Grilled Salmon & Vegetables
Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces.
Day 17: Shrimp Piccata with Zucchini Noodles
The tangy lemon-caper sauce in this healthy Italian makeover recipe is a natural with shrimp. Serving it over zucchini noodles (aka zoodles) keeps the dish summery and low-cal, but it's also delicious with whole-wheat spaghetti.
Day 18: Greek Cauliflower Rice Bowls
These healthy Mediterranean cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.
Day 19: Sheet-Pan Shrimp & Beets
For this easy sheet-pan dinner, beets get a head start in the oven while you prep the shrimp and kale. For a prettier presentation, leave the shrimp tails intact.
Day 20: Zucchini Noodles with Pesto & Chicken
This healthy summer dinner subs zoodles for pasta to help use up your zucchini bounty--as well as slash calories and carbs. Once the spiralized zucchini has time to soak up the herby pesto sauce, this chicken and pesto pasta makes particularly good leftovers.
Day 21: Salmon & Asparagus with Lemon-Garlic Butter
Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.
Day 22: Creamy Chicken & Mushrooms
Whether you scored wild mushrooms at the farmers' market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them.
Day 23: Fennel, Porcini & Chicken Cacciatore
Dried porcini give an earthy, punch to this Italian classic. Although it tastes great hot from the oven, the fennel-and-mushroom combination mellows beautifully overnight.
Day 24: Seared Cod with Spinach-Lemon Sauce
A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini.
Day 25: Grilled Fennel-Rubbed Pork Chops & Apricots
Toasting and grinding your own spices for a flavorful rub is the quickest, easiest way to build surefire flavor in this easy pork chop recipe. Serve with a simple tossed salad to round out the meal.
Day 26: Lemon-Sopressata Chicken
You'll only need 5 ingredients and 30 minutes for this healthy chicken recipe. Serve a mixed green salad with red-wine vinaigrette to round out dinner.
Day 27: Chard & Feta Tart
Fragrant lemon zest, briny olives and salty feta balance the bitterness of the dark leafy greens in this Greek-inspired tart. The crackerlike crust is quite sturdy so you can serve this as finger food at your next party or alongside a mixed green salad for a light supper.
Day 28: Mediterranean-Stuffed Chicken
Chicken breasts are stuffed with feta cheese, artichoke hearts, and roasted red peppers for a Mediterranean-inspired dinner that's ready in about half an hour.
Day 29: Grilled Chicken Legs with Fennel & Olive Relish
A bright and briny relish made from fennel, lemon and olives is the perfect accompaniment in this Italian-inspired grilled chicken recipe. If you prefer, you can substitute 2 bone-in chicken breasts, cut in half (they're typically large enough to serve 2), or a mix of bone-in chicken pieces. Adjust the cooking time as necessary.
Day 30: Mediterranean Pork Chops
These Mediterranean Pork Chops are seasoned with rosemary and ready in just 45-minutes.