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  5. 30 Days of Low-Carb Mediterranean Diet Dinners

30 Days of Low-Carb Mediterranean Diet Dinners

Ally Sorrells Reviewed by Dietitian Victoria Seaver, M.S., RD Updated February 22, 2023
Reviewed by Dietitian Victoria Seaver, M.S., RD
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The Mediterranean diet is one of the healthiest eating patterns you can follow. If you're looking to combine its principles with another eating pattern, like low-carb, 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 diet recipes. If you need something extra to round out any of these meals, pair them with 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!

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Baked Asparagus & Cheese Frittata

Baked Asparagus & Cheese Frittata
Credit: EatingWell
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Perfect for a spring brunch or light supper, this Italian omelet is baked so it is easy to serve to a group.

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Caprese Stuffed Portobello Mushrooms

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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.

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Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg

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Crushed coriander seeds and lemon zest give this quick salmon recipe praiseworthy flavor that pairs beautifully with a shaved asparagus and poached egg salad. 

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Grilled Pork Loin with White Bean Puree & Lemon Herb Vinaigrette

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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.

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Hasselback Caprese Chicken

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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.

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Chicken & White Bean Soup

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Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup.

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Feta & Roasted Red Pepper Stuffed Chicken Breast

Mediterranean Stuffed Chicken Breasts
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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.

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Cauliflower & Kale Frittata

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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. 

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Walnut-Rosemary Crusted Salmon

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

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Chicken with Tomato-Balsamic Pan Sauce

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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.

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Chicken Piccata

Lemon Chicken Piccata
Credit: Eva Kolenko
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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.

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Garlic Shrimp & Asparagus Kebabs

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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.

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Mediterranean Cauliflower Pizza

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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.

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Mozzarella, Basil & Zucchini Frittata

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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.

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Fish Stew with Olives, Capers & Potatoes

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The olive, caper and tomato-based sauce in this healthy fish stew recipe gives this very traditional Italian dish tons of flavor.

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Simple Grilled Salmon & Vegetables

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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.

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Shrimp Piccata with Zucchini Noodles

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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.

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Cauliflower Rice Bowls with Grilled Chicken

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

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Sheet-Pan Shrimp & Beets

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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. 

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Zucchini Noodles with Pesto & Chicken

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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.

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Salmon & Asparagus with Lemon-Garlic Butter

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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.

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Creamy Chicken & Mushrooms

Creamy Chicken & Mushrooms Recipe
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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.

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Seared Cod with Spinach-Lemon Sauce

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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.

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Grilled Fennel-Rubbed Pork Chops & Apricots

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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.

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Lemon-Sopressata Chicken

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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.

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Mediterranean Pork Chops

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These Mediterranean Pork Chops are seasoned with rosemary and ready in just 45-minutes.

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Herby Fish with Wilted Greens & Mushrooms

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

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Easy Salmon Cakes with Arugula Salad

Easy Salmon Cakes with Arugula Salad
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After making the salmon cakes, we firm them up for 5 minutes in the freezer before cooking so they don't fall apart when they hit the hot oil. You can also make these salmon cakes with canned salmon to make them pantry- and budget-friendly.

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Spicy Chicken Noodle Soup with Soft-Boiled Eggs

Homemade Chicken Ramen Noodle Bowls
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Transform canned chicken noodle soup by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.

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Cobb Salad with Herb-Rubbed Chicken

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Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade.

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    Everything in This Slideshow

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    1 of 30 Baked Asparagus & Cheese Frittata
    2 of 30 Caprese Stuffed Portobello Mushrooms
    3 of 30 Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg
    4 of 30 Grilled Pork Loin with White Bean Puree & Lemon Herb Vinaigrette
    5 of 30 Hasselback Caprese Chicken
    6 of 30 Chicken & White Bean Soup
    7 of 30 Feta & Roasted Red Pepper Stuffed Chicken Breast
    8 of 30 Cauliflower & Kale Frittata
    9 of 30 Walnut-Rosemary Crusted Salmon
    10 of 30 Chicken with Tomato-Balsamic Pan Sauce
    11 of 30 Chicken Piccata
    12 of 30 Garlic Shrimp & Asparagus Kebabs
    13 of 30 Mediterranean Cauliflower Pizza
    14 of 30 Mozzarella, Basil & Zucchini Frittata
    15 of 30 Fish Stew with Olives, Capers & Potatoes
    16 of 30 Simple Grilled Salmon & Vegetables
    17 of 30 Shrimp Piccata with Zucchini Noodles
    18 of 30 Cauliflower Rice Bowls with Grilled Chicken
    19 of 30 Sheet-Pan Shrimp & Beets
    20 of 30 Zucchini Noodles with Pesto & Chicken
    21 of 30 Salmon & Asparagus with Lemon-Garlic Butter
    22 of 30 Creamy Chicken & Mushrooms
    23 of 30 Seared Cod with Spinach-Lemon Sauce
    24 of 30 Grilled Fennel-Rubbed Pork Chops & Apricots
    25 of 30 Lemon-Sopressata Chicken
    26 of 30 Mediterranean Pork Chops
    27 of 30 Herby Fish with Wilted Greens & Mushrooms
    28 of 30 Easy Salmon Cakes with Arugula Salad
    29 of 30 Spicy Chicken Noodle Soup with Soft-Boiled Eggs
    30 of 30 Cobb Salad with Herb-Rubbed Chicken

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