Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
If you’re new to the Mediterranean diet, widely celebrated as one of the healthiest eating patterns in the world, these recipes are a delicious place to start. Each satisfying dinner highlights the staples that define the diet, like fish, vegetables, legumes, lean proteins and whole grains. Dishes such as our High-Protein Penne with Ground Turkey & Mushrooms and Tuna & White Bean Melt make it easy (and flavorful) to embrace this heart-smart way of eating.
01 of 24
Sheet-Pan Balsamic Salmon & Asparagus Is the Easiest, High-Protein Dinner Ever
Credit: Photographer: Ali Redmond.
This Sheet-Pan Balsamic Salmon & Asparagus is an easy, flavor-packed dinner that comes together quickly. Salmon, asparagus and red onion roast in a savory balsamic-soy glaze with garlic and Dijon for a perfect balance of tangy and rich. Finish with a squeeze of lemon for a bright, fresh touch.
View Recipe
02 of 24
These Chickpea-Eggplant Bowls Deliver 14 Grams of Fiber
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer
These colorful vegetarian bowls feature smoky roasted eggplant, crisp arugula and creamy tahini, all layered over a bold and nutty roasted red pepper sauce. The sauce and dressing can be prepped ahead, making this dish ideal for a make-ahead-friendly plant-based dinner.
View Recipe
03 of 24
Creamy Garlic Chicken & Broccoli Is a Must-Try, High-Protein Dinner
Credit: Photographer: Alex Huang.
This creamy garlic chicken-and-broccoli skillet dinner comes together in just 20 minutes. Tender chicken cutlets are paired with crisp-tender broccoli in a light garlic cream sauce. A splash of white wine adds depth, while fresh parsley adds a pop of color and flavor.
View Recipe
04 of 24
Cheesy French Onion Chickpeas
Credit: Photographer: Alex Huang.
These French onion chickpeas are a twist on classic French onion soup that adds chickpeas for an extra boost of fiber and protein. Slow-cooked onions and savory broth create a rich, comforting base, while melted Gruyère cheese and toasted whole-wheat baguette slices bring the iconic flavors home—no soup bowl required.
View Recipe
05 of 24
One-Pot Chicken, Spinach & Sun-Dried Tomato Orzo
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This vibrant sun-dried tomato chicken-and-orzo recipe delivers a satisfying balance of protein, whole-grain pasta and vegetables in one skillet. Juicy chicken cutlets are seared until golden, then nestled into orzo simmered with savory sun-dried tomatoes, fresh spinach and crumbled feta. It’s an easy complete dinner with minimal cleanup.
View Recipe
06 of 24
Chicken Piccata Soup
Credit: Photographer: Robby Lozano, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Josh Hoggle.
This Chicken Piccata Soup takes everything you love about the classic Italian dish and transforms it into a cozy, spoonable meal. Potatoes naturally thicken the broth for a creamy texture, while spinach adds freshness and color. It’s a comforting yet vibrant one-pot soup that’s perfect for weeknights.
View Recipe
07 of 24
Chickpea-Tuna Salad Lettuce Wraps
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Keoshia McGhee, Food Stylist: Emily Nabors Hall.
These Chickpea-Tuna Salad Lettuce Wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives the salad a light, creamy base. A generous shake of everything bagel seasoning ties it all together with savory crunch. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein lunch that’s perfect for meal prep or a quick, no-cook dinner.
View Recipe
08 of 24
Thai Sweet Chili Salmon Bowls
Credit: Food: Sammy Mila, Photos: Jason Donnelly, Props: Breanna Ghazali
These Thai sweet chili salmon bowls are a flavor-packed meal that’s perfect for two. For best results, use 1-inch-thick salmon pieces—thicker cuts may not cook fast enough, and the glaze can burn under the broiler. The salmon is served over fluffy rice with crisp coleslaw for crunch and balance. It’s a colorful bowl that hits all the sweet, spicy and savory notes.
View Recipe
09 of 24
Ginger-Dill Salmon with Cucumber & Avocado Salad
Credit: Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
This ginger-dill salmon with cucumber and avocado salad is a light, refreshing meal that doesn’t skimp on flavor. Tender, flaky salmon is infused with the unusual combination of warm ginger and fresh dill, making it the perfect complement to the cool, creamy salad.
View Recipe
10 of 24
Chicken Shawarma Bowls Are Full of Fiber & Protein for a Satisfying Dinner
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
These flavor-packed chicken shawarma bowls layer quick-cooking bulgur, spiced chicken, a crisp cucumber-tomato salad and a creamy beet tzatziki for a dinner that’s as colorful as it is satisfying. Bold spices like cumin and coriander and fresh herbs make every bite pop.
View Recipe
11 of 24
White Bean Enchilada Skillet
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This skillet recipe takes inspiration from classic enchiladas, featuring veggies, tortillas, white beans and a cheesy topping. Instead of rolling up the filling, the tortillas are baked right into the skillet for the perfect weeknight dinner. We love tangy green enchilada sauce here, but feel free to swap it out for red sauce if you prefer.
View Recipe
12 of 24
Marry Me Chickpea Soup with Kale
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal perfect for cooler weather.
View Recipe
13 of 24
Spinach & Artichoke–Stuffed Butternut Squash
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Tender roasted butternut squash halves are filled with a cheesy spinach-and-artichoke mixture, making each bite better than the next. A sprinkle of crushed red pepper adds a hint of heat and a drizzle of balsamic glaze adds a tangy-sweet flavor contrast that ties it all together.
View Recipe
14 of 24
Salmon Salad with Crispy White Beans
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This anti-inflammatory salad is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, which are well-known for their anti-inflammatory properties, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad.
View Recipe
15 of 24
Roasted Squash Hummus Bowls
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This hummus bowl offers the perfect balance of earthy, nutty and vibrant flavors while delivering plenty of anti-inflammatory benefits. You’ll fill up with a healthy dose of legumes, dark leafy greens and roasted vegetables. Use classic hummus or experiment with different flavored varieties as the base for this delicious dish.
View Recipe
16 of 24
Bibimbap-Inspired Veggie Bowls
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
From dark green spinach to shredded red cabbage, these plant-based bibimbap bowls offer plenty of powerful anti-inflammatory benefits. They’re topped with a perfectly cooked fried egg and a tangy mayonnaise-based drizzle that adds richness and a satisfying creamy element to the dish.
View Recipe
17 of 24
Creamy Garlic-Parmesan Butter Beans
Credit: Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
These creamy garlic-Parmesan butter beans are a quick and comforting plant-based dinner. Velvety butter beans are simmered in broth with plenty of garlic and Parmesan cheese, creating a rich and flavorful stew-like dinner. Served with crusty bread for dipping, it’s the perfect cozy meal to whip up on a busy evening—hearty, warm and utterly delicious.
View Recipe
18 of 24
Thai Red Curry with Cod & Sweet Potatoes
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This Thai red curry dish is a vibrant, aromatic meal. The combination of tender sweet potatoes, peas and omega-3-rich cod makes this dish a powerhouse for reducing inflammation. Black cod’s rich, buttery texture makes it a standout choice for this dish, offering a luxurious mouthfeel that pairs perfectly with the curry.
View Recipe
19 of 24
Pasta with Garlicky Tomato Sauce & Bay Scallops
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
Sweet, tender bay scallops are lightly seared to perfection and combined with a fresh, garlicky tomato sauce simmered with zucchini to deepen the flavors. This scallop pasta is an easy yet elegant dish that delivers restaurant-quality flavor without the fuss.
View Recipe
20 of 24
Creamy Tortellini Vegetable Soup
Credit: Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
This veggie-packed soup is easy to prepare, ideal for those busy nights when you want a delicious, homemade dinner without spending hours in the kitchen. Just pair it with some crusty bread and a side salad, and you’ve got a warm, comforting dinner the whole family will love!
View Recipe
21 of 24
Spaghetti Squash Nests with Kale, White Beans & Mushrooms
Credit: Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Creamy white beans, earthy caramelized mushrooms and antioxidant-packed kale sit on top of roasted spaghetti squash—a fiber-rich combo that will help keep your microbiome in tip-top shape. The white balsamic vinaigrette brings the entire dish together and brightens the flavors.
View Recipe
22 of 24
Orange Chicken & Broccoli Skillet
Credit: Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
This protein-packed orange chicken and broccoli skillet casserole is a vibrant dish that combines the sweet and zesty flavor of oranges with the savory richness of chicken thighs. Baked together with fresh, crisp broccoli and hearty brown rice, it’s a complete meal that’s both nutritious and easy to clean up.
View Recipe
23 of 24
Chicken Parmesan Soup
Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This soup combines the rich flavors of a traditional chicken Parm—juicy seasoned chicken, tangy marinara sauce and savory Parmesan cheese—with the warmth and comfort of a soup. It’s a perfect dish for those chilly days when you crave something familiar with a fun, innovative twist!
View Recipe
24 of 24
Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Credit: Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
With tender salmon, crispy potatoes and fresh green beans drizzled with lemon, this sheet-pan dinner is not only delicious but also easy to prepare and clean up. It’s the perfect solution for busy nights when you want a nutritious meal without the hassle.
View Recipe
Read the original article on EatingWell
Dining and Cooking