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       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
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  6. 19 Low-Carb Mediterranean Diet Dinners in 30 Minutes or Less

19 Low-Carb Mediterranean Diet Dinners in 30 Minutes or Less

portrait of Dani
Danielle DeAngelis Reviewed by Dietitian Victoria Seaver, M.S., RD August 09, 2022
Reviewed by Dietitian Victoria Seaver, M.S., RD
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Chicken Cutlets with Roasted Red Pepper & Arugula Relish
Credit: Greg DuPree

Carbs are a key component of a healthy diet, but for those days when you want to scale back a little and focus more on veggies and proteins, these easy 30-minute dinners that follow the principles of the Mediterranean diet are delicious options. These recipes are lower in carbs without totally eliminating them, with 15 grams of carbohydrates or less per serving, and incorporate plenty of veggies, lean proteins and healthy fats. Research shows the Mediterranean diet can do everything from improving heart health to reducing risk of depression, and with delicious recipes like our Chicken Cutlets with Roasted Red Pepper & Arugula Relish and Pesto Salmon, it's an easy eating pattern to follow.

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Chicken Cutlets with Roasted Red Pepper & Arugula Relish

Chicken Cutlets with Roasted Red Pepper & Arugula Relish
Credit: Greg DuPree
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Currants add a pop of sweetness to the roasted red pepper and arugula topping on this easy chicken cutlet recipe.

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One-Pot Garlicky Shrimp & Broccoli

One-Pot Garlicky Shrimp & Broccoli
Credit: Photography / Kelsey Hansen, Styling / Greg Luna
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Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.

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Pesto Salmon

Pesto Salmon
Credit: Will Dickey
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Herby and bright pesto coats tender salmon fillets in this quick and healthy fish dish. Colorful cherry tomatoes burst and combine with shallots to complement the pesto in this fast and simple weeknight dinner.

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Chicken Cutlets with Sun-Dried Tomato Cream Sauce

Chicken Cutlets with Sundried Tomato Cream Sauce
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Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.

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Easy Shrimp Scampi with Zucchini Noodles

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Enjoy classic shrimp scampi lightened up with zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness.

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Salmon & Avocado Salad

Salmon & Avocado Salad
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Tender salmon tops a hearty salad of red cabbage, carrots and avocados tossed with a creamy dill vinaigrette in this quick, easy dinner.

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Mushroom & Tofu Stir-Fry

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This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

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Chickpea Tuna Salad

Chickpea Tuna Salad
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

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20-Minute Creamy Tomato Salmon Skillet

20-Minute Creamy Tomato Salmon Skillet
Credit: Jamie Vespa
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Salmon fillets cook quickly and are coated with a delicious creamy sauce made with tomatoes, zucchini and Italian seasoning. This easy salmon dinner is sure to become a new weeknight favorite the whole family will love. The best news: you can get this meal on the table in 20 minutes flat.

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One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach
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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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Grilled Peach & Brie Smothered Chicken

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This super-fast and healthy smothered chicken tastes best on the deck with a chilled glass of gewürztraminer. The fruity white pairs nicely with the peaches here.

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Spring Green Frittata

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Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.

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Strawberry-Balsamic Spinach Salad with Chicken

overhead shot of a plated salad on a light purple table
Credit: Blaine Moats
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A quick blender vinaigrette does double duty as dressing for this strawberry spinach salad and, with the addition of ketchup and strawberry preserves, as a barbecue sauce for the tenders.

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Salmon Caesar Salad

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This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.

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Chicken Florentine

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Classic chicken Florentine--creamy spinach served atop sautéed chicken cutlets--is a fast and easy meal. To keep calories lower, this recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.

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Herby Mediterranean Fish with Wilted Greens & Mushrooms

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

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Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

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Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that's ready in 25 minutes.

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Shrimp Scampi Zoodles

Shrimp Scampi Zoodles
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Classic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe. Zucchini noodles, also known as "zoodles," are a healthier alternative to traditional pasta--they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles, otherwise your final dish will be soupy and the flavor will be diluted.

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Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce

Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce
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Serve these saucy, ultra-quick chicken cutlets over your favorite pasta. This easy dinner recipe is sure to become a new weeknight favorite.

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    1 of 19 Chicken Cutlets with Roasted Red Pepper & Arugula Relish
    2 of 19 One-Pot Garlicky Shrimp & Broccoli
    3 of 19 Pesto Salmon
    4 of 19 Chicken Cutlets with Sun-Dried Tomato Cream Sauce
    5 of 19 Easy Shrimp Scampi with Zucchini Noodles
    6 of 19 Salmon & Avocado Salad
    7 of 19 Mushroom & Tofu Stir-Fry
    8 of 19 Chickpea Tuna Salad
    9 of 19 20-Minute Creamy Tomato Salmon Skillet
    10 of 19 One-Pot Garlicky Shrimp & Spinach
    11 of 19 Grilled Peach & Brie Smothered Chicken
    12 of 19 Spring Green Frittata
    13 of 19 Strawberry-Balsamic Spinach Salad with Chicken
    14 of 19 Salmon Caesar Salad
    15 of 19 Chicken Florentine
    16 of 19 Herby Mediterranean Fish with Wilted Greens & Mushrooms
    17 of 19 Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
    18 of 19 Shrimp Scampi Zoodles
    19 of 19 Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce

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    19 Low-Carb Mediterranean Diet Dinners in 30 Minutes or Less
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