15+ Mediterranean diet slimming dinner Recipes for dinner

These mediterranean diet food recipes, from simple salads to Cordial Stews, under calorie and high protein and / or fiber.

18 Mediterranean Diet Dinners for Weight Loss By Lily Menk Lily Menk Lily Menk is ’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. 's Editorial Guidelines Published on September 29, 2025 Close Credit: Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood. Whether you're looking for dinner ideas to help you lose weight or options that are simply delicious, these low-calorie choices are packed with 6 grams of fiber and/or 15 grams of protein per serving to help you meet your goals. With balanced ingredients like whole grains, legumes, lean protein and a variety of veggies, these dinners like our High-Fiber Butternut Squash & Black Bean Enchilada Skillet or our Spanakopita-Inspired Skillet Beans fit well into the Mediterranean diet, which consistently ranks as one of the best healthy eating patterns you can follow. Love any of these recipes? Join MyRecipes to save, search and organize your recipes all in one place. It’s free! 01 of 18 High-Fiber Butternut Squash & Black Bean Enchilada Skillet Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Josh Hoggle. This Butternut Squash & Black Bean Enchilada Skillet is a delicious, one-pan meal that’s packed with flavor. Tender cubes of butternut squash and hearty black beans are simmered in green enchilada sauce, with tortilla strips stirred in. As it cooks, the tortillas soak up the sauce. A layer of melted cheese ties everything together. It’s a satisfying, vegetarian-friendly dish that’s perfect for busy weeknights or casual get-togethers. View Recipe Save 02 of 18 Broccoli-Cheddar Butter Beans Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood. These broccoli-Cheddar butter beans are a cozy dish that will remind you of broccoli-Cheddar soup, but in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor. Everything comes together in one pan, creating a thick texture that’s perfect for scooping up with crusty bread. View Recipe Save 03 of 18 Rotisserie Chicken, Mushroom & Rice Casserole Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf. This casserole is a hearty dish perfect for a cozy weekend at home. Tender shredded rotisserie chicken is combined with earthy mushrooms, fluffy rice and a creamy sauce that brings everything together. A layer of melted cheese on top adds a golden, bubbly finish. View Recipe Save 04 of 18 Spanakopita-Inspired Skillet Beans Photographer: Brittney Cottrell, Food stylist: Isabelle Easter, Prop Stylist: Keoshia McGhee Creamy, herbaceous and comforting, these skillet beans draw inspiration from spanakopita, the Greek spinach pie. Cannellini beans add plant-based protein and fiber to make this dinner filling while fresh dill, parsley and a squeeze of lemon provide brightness. Serve it straight from the skillet with multigrain pita chips for dipping. View Recipe Save 05 of 18 Balsamic Chicken Thighs with Arugula-Tomato Salad Food: Sammy Mila, Photos: Jason Donnelly, Props: Breanna Ghazali. This easy chicken dinner is a flavor-packed dish where juicy chicken thighs are cooked until golden, then coated in a tangy-sweet balsamic glaze. They’re served over a crisp arugula and tomato salad. It’s a simple dinner for two that tastes delicious and comes together quickly. View Recipe Save 06 of 18 Chicken & Sweet Potato Enchilada Skillet Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood This sweet potato–chicken enchilada skillet is a hearty, one-pan meal that’s perfect for busy weeknights. Tender chunks of sweet potato and shredded chicken combine with store-bought enchilada sauce for a flavorful shortcut. Corn tortilla wedges are stirred in, soaking up the sauce and giving the dish a comforting, casserole-like texture. View Recipe Save 07 of 18 Pesto Pasta with Peas & Tomatoes Ali Redmond This Pesto Pasta with Peas & Tomatoes is a bright, flavorful dish that comes together quickly. Pasta is cooked alongside frozen sweet peas, then tossed with juicy cherry tomatoes and basil pesto for a fresh, herbaceous finish. You can serve it warm or chilled, making it perfect for weeknight dinners, potlucks or picnics. A sprinkle of Parmesan and a squeeze of lemon add the perfect final touch. View Recipe Save 08 of 18 Maple-Mustard Salmon with Veggies Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood. This maple-mustard salmon is a flavorful, no-fuss dinner that comes together on a single sheet pan. The salmon is coated in a sweet and tangy maple-mustard glaze that caramelizes beautifully as it broils. Surrounding the tender fish is a mix of seasonal vegetables, including broccoli and potatoes, that roast to perfection. View Recipe Save 09 of 18 Creamy Basil-Tomato Chicken Pasta Bake Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist:Hannah Greenwood This creamy tomato-chicken pasta bake is comfort food at its finest. Tender chicken breast is baked along with juicy cherry tomatoes and creamy Boursin cheese for a rich, herby sauce. The chicken is shredded and returned to the dish with cooked pasta and fresh basil, then baked with fontina cheese on top until bubbly. This easy pasta bake is a complete meal that delivers big flavor. View Recipe Save 10 of 18 Chicken Guacamole Bowls Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless. These chicken guacamole bowls are a simple, flavor-packed meal where juicy chicken thighs and colorful veggies roast together on a single sheet pan for easy prep and cleanup.The chicken and veggies are served over a fresh and creamy guacamole with a sprinkle of tangy cotija cheese. A squeeze of lime at the end brightens up the dish and ties all the bold, fresh flavors together. View Recipe Save 11 of 18 One-Skillet Garlicky Salmon & Green Beans Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Claire Spollen. This one-pan salmon and green beans dinner is a quick and healthy meal that comes together fast. Salmon pieces are marinated and cooked to tender, flaky perfection. Fresh green beans are cooked in the same pan, soaking up the sweet and savory pan sauce. It’s a perfect weeknight dinner with minimal cleanup and maximum flavor. View Recipe Save 12 of 18 Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood. This lemony salmon rice bowl is a fresh and satisfying meal that’s quick and flavorful. Flaky broiled salmon is drizzled with a zesty lemon dressing that brightens the entire dish. It’s served over a bed of fluffy brown rice, which absorbs the citrusy flavors. On the side, a crisp salad of cucumber, cherry tomatoes and feta cheese brings creaminess and a refreshing crunch. View Recipe Save 13 of 18 Herb-Marinated Veggie & Chickpea Salad Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek. This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it’s perfect for warm days, meal prep or busy weeknights when you want something quick. View Recipe Save 14 of 18 Broccoli, Tomato & White Bean Quiche Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood. This broccoli, tomato and white bean quiche is perfect for a simple breakfast, brunch or light dinner. Made without a crust, it’s much quicker to prepare than a traditional quiche, saving time without skimping on flavor. The blend of tender roasted broccoli, juicy cherry tomatoes and creamy white beans creates a filling, protein-rich meal that’s both comforting and nourishing. View Recipe Save 15 of 18 Sheet-Pan Crispy Chicken with Squash & Tomatoes Photographer: Robby Lozano, Food Stylist: Giovana Vazquez, Prop Stylist: Keoshia McGhee This sheet-pan crispy chicken is an all-in-one meal that delivers big flavor with minimal cleanup. The trick lies in the clever use of the sheet pan: tender vegetables roast in the center, while the chicken cooks along the outer edges where the oven runs hotter. This allows the chicken to develop a golden, crispy crust with just a light coating of cooking spray. View Recipe Save 16 of 18 Teriyaki Chicken Salad Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Christina Daley. This teriyaki chicken salad is a delicious blend of tender, glazed chicken thighs and crisp sliced veggies, all tossed in a flavorful teriyaki dressing. For an extra layer of texture and flavor, you can add some crispy fried onions or shallots, which provide a satisfying crunch and a hint of sweetness. Whether you keep it simple or add the extra crunch, this salad is a versatile and satisfying dish that’s sure to become a favorite. View Recipe Save 17 of 18 Balsamic Chicken with Roasted Tomatoes & Zucchini Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco. This balsamic chicken with roasted tomatoes and zucchini is a flavorful dish that’s perfect for busy evenings. With only five ingredients (not including salt, pepper and oil), it’s both simple and satisfying. Balsamic vinegar adds a rich tang that complements the sweetness of the roasted veggies. If you have some extra time, a longer marinade will result in more flavorful chicken. View Recipe Save 18 of 18 Honey Salmon with Potatoes & Spinach Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco. This honey salmon with potatoes and spinach is a quick, wholesome meal that’s perfect for weeknight dinners. With only five ingredients (not counting oil, salt and pepper), this dish comes together fast without sacrificing flavor. The salmon is seared to a golden crust and glazed with honey for a sweet and savory finish. Tender roasted potatoes and garlicky spinach round out the plate. It’s a simple, nutritious dinner that feels special with minimal effort. View Recipe Save Explore more: Healthy Recipes Weight Loss Weight-Loss Dinner Was this page helpful? Thanks for your feedback! Tell us why! Other Submit