The Mediterranean diet is one of the healthiest eating patterns you can follow. If you’re eating low-carb, there’s no reason you can’t follow the principles of the Mediterranean diet—and we’ve got the perfect recipes for just that.
From frittatas to fresh salmon dishes, we’ve got you covered with 25 days of healthy low-carb Mediterranean diet recipes. If you need something extra to round out any of these meals, pair them with veggies instead of typical higher-carb foods—like cauliflower rice and zucchini noodles instead of rice or pasta. Doing this will also give you an extra serving of veggies.
Baked Asparagus & Cheese Frittata
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Perfect for a spring brunch or light supper, this Italian omelet is baked so it’s easy to serve to a group.
Caprese Stuffed Portobello Mushrooms
We’ve taken the key ingredients of the popular Caprese salad—tomatoes, fresh mozzarella and basil—and piled them into portobello mushroom caps to make a delicious and satisfying vegetarian main dish.
Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg
Crushed coriander seeds and lemon zest give this quick salmon recipe a praiseworthy flavor that pairs beautifully with a shaved asparagus salad and poached egg.
Grilled Pork Loin with White Bean Puree & Lemon Herb Vinaigrette
This easy grilled pork loin recipe served with a white bean puree gets a pop of fresh flavor from the lemony, fresh herb vinaigrette. Make it a complete healthy dinner with steamed green beans and a green salad tossed with Italian dressing.
Hasselback Caprese Chicken
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.
Chicken & White Bean Soup
Once again, rotisserie chickens can really relieve the dinner-rush pressure, especially in this Italian-inspired soup.
Feta & Roasted Red Pepper Stuffed Chicken Breast
Feta cheese, roasted peppers, spinach and more flavors from the Mediterranean fill these easy stuffed chicken breasts. Browning the chicken in a skillet before baking gives it a beautiful golden color. Finishing it in the oven ensures that this healthy baked chicken recipe cooks evenly throughout.
Cauliflower & Kale Frittata
Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale or your favorite greens for brunch or an easy breakfast-for-dinner.
Walnut-Rosemary Crusted Salmon
Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad.
Chicken with Tomato-Balsamic Pan Sauce
Fennel seeds give this tomato and balsamic sauce an extra kick, but if you don’t have them on hand, try using cumin or coriander seeds, or 1 teaspoon of ground herb or spice. Save the unused chicken tenders in an airtight container in your freezer for up to 3 months. Once you have enough, thaw them out for another use.
Chicken Piccata
Tenderized chicken breasts are cooked with lemon slices and served in a mouthwatering sauce of garlic, wine and lemon juice in this chicken piccata dinner.
Mozzarella, Basil & Zucchini Frittata
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.
Fish Stew with Olives, Capers & Potatoes
The olive, caper and tomato-based sauce in this healthy fish stew recipe gives this very traditional Italian dish tons of flavor.
Simple Grilled Salmon & Vegetables
Grilled salmon and veggies make for a colorful and balanced seafood dinner that’s ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces.
Cauliflower Rice Bowls with Grilled Chicken
These healthy cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.
Sheet-Pan Shrimp & Beets
For this easy sheet-pan dinner, beets get a head start in the oven while you prep the shrimp and kale. For a prettier presentation, leave the shrimp tails intact.
Zucchini Noodles with Pesto & Chicken
This healthy summer dinner subs zoodles for pasta to help use up your zucchini bounty—and slash calories and carbs. Once the spiralized zucchini has time to soak up the herby pesto sauce, this chicken and pesto pasta makes particularly good leftovers.
Salmon & Asparagus with Lemon-Garlic Butter
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.
Creamy Chicken & Mushrooms
Whether you scored wild mushrooms at the farmers market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them.
Grilled Fennel-Rubbed Pork Chops & Apricots
Toasting and grinding your own spices for a flavorful rub is the quickest, easiest way to build surefire flavor in this easy pork chop recipe. Serve with a simple tossed salad to round out the meal.
Rosemary-Garlic Pork Chops
These flavorful Rosemary-Garlic Pork Chops are perfectly seasoned and ready in just 45 minutes.
Herby Fish with Wilted Greens & Mushrooms
This healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice, roasted potatoes or roasted cauliflower.
Easy Salmon Cakes with Arugula Salad
After making the salmon cakes, we firm them up for 5 minutes in the freezer before cooking so they don’t fall apart when they hit the hot oil. You can also make these salmon cakes with canned salmon to make them pantry- and budget-friendly.
Spicy Chicken Noodle Soup with Soft-Boiled Eggs
Transform canned chicken noodle soup by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 milligrams sodium or less per serving.
Cobb Salad with Herb-Rubbed Chicken
Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade.