Low-Calorie Mediterranean Recipes

Find healthy, delicious low-calorie Mediterranean recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Mediterranean Chickpea Quinoa Bowl

Rating: Unrated
10
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

Slow-Cooker Mediterranean Chicken & Orzo

Rating: Unrated
16
Perk up basic chicken breast and whole-wheat orzo with the vibrant flavors of the Mediterranean, like lemon and olives. This load-and-go recipe makes a complete and satisfying meal; just add a green salad.

Mediterranean Breakfast Sandwiches

Rating: Unrated
2
This veggie-packed breakfast sandwich delivers a healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.

Slow-Cooker Mediterranean Stew

Rating: Unrated
3
This Mediterranean stew is a healthy dinner chock-full of vegetables and hearty chickpeas. A drizzle of olive oil to finish carries the flavors of this easy vegan crock-pot stew. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. Any way you vary it, this stew is sure to go into heavy rotation when you are looking for healthy crock-pot recipes.

Lemon-Garlic Chicken Penne with Pesto and Spinach

Fresh pesto brilliantly compliments the lemon and garlic flavors of this juicy chicken dinner.

Greek Burgers with Herb-Feta Sauce

Rating: Unrated
4
These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon and feta cheese. If you can't find ground lamb, ask the butcher to grind some for you.

Hasselback Caprese Chicken

Rating: Unrated
11
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.

Salmon & Asparagus with Lemon-Garlic Butter Sauce

Rating: Unrated
2
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.

Baked Penne Florentine

Rating: Unrated
2
This comforting and flavorful vegetarian dish is packed with protein.

Salmon with Roasted Red Pepper Quinoa Salad

Rating: Unrated
1
This zesty quinoa salad is delicious all on its own, with some serious Mediterranean flair. Make a double batch for lunches later in the week.

Mediterranean Chicken with Orzo Salad

Rating: Unrated
6
Baked chicken breasts cook in the oven while you mix together a Mediterranean salad--packed with veggies, whole-wheat orzo and an easy homemade Greek vinaigrette--for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

Dijon Salmon with Green Bean Pilaf

Rating: Unrated
13
In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.

Inspiration and Ideas

21 Mediterranean Dinners with 400 Calories or Less

These Mediterranean-inspired dinners are a delicious option for tonight’s menu. Each serving has 400 calories or less and is full of fresh veggies and proteins like fish, chicken and healthy fats. Recipes like Herby Mediterranean Fish with Wilted Greens & Mushrooms and Farfalle with Tuna, Lemon and Fennel are bright, tasty and a healthy choice for your weekly dinner.

Mason Jar Power Salad with Chickpeas & Tuna

Rating: Unrated
1
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

Mediterranean Ravioli with Artichokes & Olives

Rating: Unrated
5

Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).