Healthy Regional Recipes

Find healthy, delicious regional recipes including Chinese, Indian, Japanese, Thai, Mexican, Italian and Spanish recipes. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Chhole (Chickpea Curry)

Rating: 4.5 stars 53
This healthy recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.
Shefaly Ravula, PA-C
By Shefaly Ravula, PA-C

Minestra Maritata (Italian Wedding Soup) 

Rating: 4.5 stars 16
Forget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they're full-size, full-flavored and plenty filling.
By Robin Bashinsky

One-Pan Chicken Parmesan Pasta

Rating: 4.5 stars 29
This chicken Parmesan pasta uses the one-pot pasta method to cook your noodles, chicken and sauce all in one skillet for a fast and easy dinner with minimal cleanup.
Hilary Meyer
By Hilary Meyer

Quick King Ranch Chicken Casserole

Rating: 4.5 stars 12
Usually made by layering creamy chicken and tortillas (lasagna-style), this classic Tex-Mex-inspired chicken casserole gets speedier for an easy weeknight dinner.
By Julia Levy

Chicken & White Bean Soup

Rating: 4.5 stars 21
Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.
Eating Well Bio Page
By EatingWell Test Kitchen

Chicken Parmesan Casserole

Rating: 4 stars 10
We took the best parts of chicken Parmesan--ooey-gooey cheese, crispy breadcrumbs and plenty of tomato sauce--and spun them into an easy family-friendly casserole. We simplified it by skipping the breading on the chicken and, instead, loaded the top of the casserole with cheese and breadcrumbs. Serve with a crisp green salad to complete the meal.
By Carolyn Casner

Easy Pea & Spinach Carbonara

Rating: 4 stars 18
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
By Adam Hickman

Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

Rating: 4.5 stars 17
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
By Carolyn Casner

Mozzarella, Basil & Zucchini Frittata

Rating: 5 stars 20
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.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Slow-Cooker Mediterranean Diet Stew

Rating: 4.5 stars 12
With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock pot stew.
By Sarah Epperson

One-Pot Spinach, Chicken Sausage & Feta Pasta

Rating: 4.5 stars 24
A little bit of Sunday meal prep goes a long way in this one-dish pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.
Katie Webster
By Katie Webster

Vegetarian Enchilada Casserole

Rating: 4.5 stars 17
Think of this vegetarian enchilada casserole as a veggie-packed Mexican-inspired lasagna with corn tortillas standing in for the noodles! If your peppers are mild and you like heat, opt for spicy pico de gallo.
By Robin Bashinsky
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Inspiration and Ideas

The Best Shrimp Ceviche
See how to make a cooked version of shrimp ceviche that everyone will love.
Chinese-Inspired Lettuce Wraps
Based on a popular Chinese dish, these fun wraps make a great party appetizer.
Slow-Cooker Chicken & White Bean Stew
Rating: 4 stars 19

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.