Low-Calorie Mediterranean Recipes

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

Staff Picks

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Rating: 4 stars 44
This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.
By Devon O'Brien

White Bean & Veggie Salad

Rating: 4.5 stars 9
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
By Katie Webster

Mediterranean Chickpea Quinoa Bowl

Rating: 4.5 stars 15
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.
By Carolyn Casner

Mediterranean Tuna-Spinach Salad

Rating: 4 stars 14
This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.
By Sara Haas, R.D.N., L.D.N.

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

Rating: 5 stars 4
This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
By Carolyn Casner

Egg Sandwiches with Rosemary, Tomato & Feta

Rating: 5 stars 5
These hearty breakfast sandwiches are packed with ingredients that are popular in Mediterranean cuisines, including feta, tomato and spinach.

Spinach & Egg Scramble with Raspberries

Rating: 4 stars 1
This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.
By Robin Bashinsky

Spinach Ravioli with Artichokes & Olives

Rating: 4.5 stars 9
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).

Sheet-Pan Roasted Salmon & Vegetables

Rating: 5 stars 12
This dish is packed with flavor and fits perfectly into a Mediterranean diet.

Slow-Cooker Mediterranean Diet Stew

Rating: 4.5 stars 8
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

Cauliflower Rice Bowls with Grilled Chicken

Rating: 4 stars 3
These healthy Greek-inspired cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.
By Carolyn Casner

Greek-Inspired Burgers with Herb-Feta Sauce

Rating: 4 stars 5
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.
By Breana Killeen
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Inspiration and Ideas

15 Low-Calorie Mediterranean Diet Dinners You Can Make in 30 Minutes or Less
From grain bowls and salads to pasta and shrimp, these delicious and easy dinners are packed with staple ingredients of the Mediterranean diet, like fresh produce, whole grains and healthy fats. All containing 400 calories or less, these dinners will help you reach your nutritional goals and only take 30 minutes or less to make. Recipes like our Quinoa Salad with Feta, Olives & Tomatoes and Vegetarian Sushi Grain Bowl will have you enjoying one of the healthiest eating patterns around.
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.
Baked Asparagus & Cheese Frittata
Rating: 4.5 stars 7

Perfect for a spring brunch or light supper, this Italian omelet is baked so it is easy to serve to a group.