15 Mediterranean Diet Dinner Recipes

By Toni Donina
Updated 4/10/2025
15 Mediterranean Diet Dinner Recipes
Photo Credit: iStock

Cooking Mediterranean diet recipes is one of the easiest ways to keep your eating habits on track when you're following a heart healthy diet. Inspired by the traditional cuisines of countries along the Mediterranean Sea, these 15 Mediterranean diet dinner recipes are not part of a strict “diet,” but more of a healthy way of life.

These low fat, low sodium dinner recipes feature foods you would enjoy in countries surrounding the Mediterranean Sea where vegetables, fruits, nuts, fish and olive oil are both abundant and inexpensive.

Mediterranean eating is popular because it can help reduce the risk of heart disease, improve cholesterol levels, and boost overall health. It’s a lifestyle and eating plan that’s fairly easy to follow once you get in the groove of choosing natural, unprocessed foods, such as vegetables, fruits, whole grains, beans, nuts, olive oil, along with fresh, lean cuts of meat and fish. 

Health Benefits of a Mediterranean Diet

Multiple medical studies in the United States and abroad suggest that eating a Mediterranean diet may help contribute to a longer life, aid in weight loss and cut the risk of heart disease. 

These Mediterranean dinner recipes align perfectly with Mediterranean diet principles because of their wholesome, natural ingredients and vibrant flavors.

Here are 15 Mediterranean Dinner Recipes To Enjoy

  1. Heart Healthy Balsamic Chicken
    Photo Credit: Getty Images
    45 mins

    This healthy marinated chicken recipe features tender chicken breasts cooked with a tangy balsamic glaze. This herbacious recipe is made with Mediterranean diet staples including olive oil, tomatoes, and lean protein.

  2. Heart Healthy Seared Salmon over Spinach and Olive Relish
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Rich in omega-3 fatty acids, this seared salmon is erved with a flavorful spinach and olive relish for the perfect mix of healthy fats and greens.

  3. Heart Healthy Roasted Halibut
    Photo Credit: Baldwin Publishing Staff Photographer
    75 mins

    Halibut, a lean and nutrient-packed white fish, is roasted with olive oil and Mediterranean herbs for a simple yet flavorful dinner. This heart healthy dish is light and bursting with goodness.

  4. Heart Healthy Chicken Piccata
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    For a quick and nutritious dinner, make this classic recipe that uses olive oil, fresh lemon juice and capers to create a vibrant sauce for lean chicken breasts.

  5. Heart Healthy Chicken Thighs with Farro
    Photo Credit: Baldwin Publishing Staff Photographer
    120 mins

    The combination of juicy chicken and whole grain farro in this healthy chicken thigh recipe makes this a hearty, well-rounded meal that is both filling and Mediterranean diet-approved.

  6. Heart Healthy Mediterranean Chicken and Tomatoes
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Chicken is simmered with tomatoes, olives, and fragrant herbs to create a colorful and comforting flavorful dish. Packed with antioxidants and healthy fats, chicken and tomatoes is a quintessential Mediterranean meal.

  7. Heart Healthy Tilapia with Olives
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This healthy seafood recipe highlights a light white fish baked with olives, tomatoes and garlic. With lean protein and heart healthy fats, it’s an excellent option for a nutritious dinner.

  8. Heart Healthy Air Fryer Balsamic Chicken
    Photo Credit: Baldwin Publishing Staff Photographer
    50 mins

    This recipe offers a healthier twist on balsamic chicken by cooking in an air fryer to achieve a crispy texture without excessive oil. The balsamic glaze provides a tangy sweetness that complements the lean chicken, which fits well into the Mediterranean diet.

  9. Heart Healthy Fresh Tomato Pasta
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This simple yet flavorful healthy pasta dish combine ripe tomatoes, garlic, and basil with whole-grain pasta, making it a Mediterranean diet favorite.

  10. Heart Healthy Roasted Chicken and Spinach Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    This healthy salad recipe features roasted chicken tossed with fresh spinach, olives and a light vinaigrette. The combination of lean protein, leafy greens, and healthy fats aligns perfectly with guidelines for the Mediterranean diet.

  11. 30 mins

    Rich in omega-3s and prepared with heart-healthy ingredients, these grilled tuna kebabs are a delightful Mediterranean-inspired dinner option flavored with olive oil, lemon and herbs.

  12. Heart Healthy Pasta with Olives and Beans
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Whole grain pasta is tossed with a medley of olives, beans, tomatoes, and herbs for a fiber-rich and protein-packed meal. This healthy vegetarian recipe embodies the plant-based focus of the Mediterranean diet.

  13. Heart Healthy Chicken Cacciatore
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    The use of lean chicken and a variety of vegetables makes this traditional Italian dish a hearty and healthy Mediterranean meal.

  14. Heart Healthy Chicken Rollatini
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    Thin slices of chicken are rolled with spinach and feta cheese, then baked until tender in this healthy chicken recipe that combines lean protein with nutrient-dense greens and calcium-rich cheese.

  15. Heart Healthy Grilled Chicken Kebabs
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Marinated in olive oil, lemon juice and herbs, these grilled chicken skewers are both flavorful and healthy, with a Mediterranean emphasis on lean protein and heart healthy fats.

Enjoy these Mediterranean diet dinner recipes that showcase the diversity and richness of Mediterranean cuisine. Each one has been reviewed by our dietitians to ensure they're part of a heart healthy diet.

Here are more heart healthy recipes to make that are low cholesterol, low sodium and delicious!

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