Mediterranean Diet Dinner Ideas

Often when people think of Mediterranean diet dinner ideas, a plate of seafood or big bowl of pasta comes to mind. But Mediterranean diet meals are much more versatile than calamari and spaghetti. In fact, there are plenty of gluten-free Mediterranean recipes and vegetarian dishes to enjoy on this heart healthy diet.

Whether you enjoy comfort foods like soups and pasta, or salads packed with fresh ingredients, our Mediterranean diet dinner recipes have been curated by our dietitians as heart healthy meals that feature foods readily available in countries along the Mediterranean sea, including high protein meat, fish full of healthy omega-3s, nutrient-rich beans and colorful produce.

Our Mediterranean diet recipes are made with healthy, fresh ingredients to create high fiber, low sodium meals that nourish your body without the use of chemicals or preservatives found in many American foods. These healthy recipes also follow dietary guidelines for low salt and low fat diets.

If you’re looking to create or expand your collection of Mediterranean-inspired meals, these heart healthy recipes are the perfect balance of nutrition and flavor.

Gluten-Free Mediterranean Diet

Following a gluten-free Mediterranean diet is easier than you think! Since this diet focuses on fresh, whole foods like lean proteins, fresh vegetables, olive oil and nuts, many of the meals are naturally gluten-free. Mediterranean favorites like grilled fish, roasted veggies and hearty salads are all on the menu for those looking for healthy gluten-free recipes. Just swap out the bread for healthy grains like quinoa, brown rice, or polenta for a hearty, gluten-free meal.

Mediterranean Chicken and Tomatoes

45 mins

If you love a good chicken recipe, this heart healthy chicken breast dish will quickly become part of your weekly meal routine. Juicy tomatoes, savory olives and fresh herbs come together for this gluten free dinner recipe that's low carb and high protein.

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Sesame Tuna Steak Over Greens

30 mins

If you’re a fan of tuna steak, you can’t beat this delicious gluten-free seafood recipe. Sesame-crusted tuna is served over mixed greens in this light and filling Mediterranean dinner that’s rich in omega-3 fatty acids.

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Mediterranean Diet Soup Recipes

Whether you like your soup in a light broth or creamy sauce, our Mediterranean diet soup recipes are packed with lean protein and fiber-rich beans to keep you full and energized.

Spinach and Chickpea Soup

30 mins

This hearty and healthy soup blends nutrient-dense spinach with protein-packed chickpeas in a flavorful broth. Low in fat, this simple meal is ready to enjoy in just 30 minutes.

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White Bean and Kale Soup

35 mins

This vegetarian recipe for soup is packed with fiber, protein and antioxidants from cannellini beans, fresh kale and aromatic vegetables. Made with a low sodium vegetable broth, it’s a delicious and nourishing Mediterranean dinner in a bowl.

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Mediterranean Diet Salad Dressing

If you’re a fan of Mediterranean salads, you probably know that a great Mediterranean diet salad dressing can make any bowl of greens flavorful and addicting. Mediterranean salad dressings usually start with fresh herbs and olive oil, but what you add next is where the real fun begins!

Za'atar Vinaigrette

5 mins

Infused with a Middle Eastern spice mix, this light and zesty vinaigrette is a flavorful dressing rich in monounsaturated fats and antioxidants.

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Green Goddess Dressing

10 mins

Rich in fresh herbs and healthy fats, this creamy dressing is only 40 calories per serving. It’s the perfect complement to chicken, salmon or your favorite assortment of vegetables and greens. You can also use it on this simple Green Goddess Salad.

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Mediterranean Diet Salad

A Mediterranean diet salad is so much more than just lettuce! Using a fresh, colorful mix of crisp vegetables, healthy fats and lean proteins make every bite flavorful. Classic Mediterranean salads often feature tomatoes, cucumbers, olives and feta cheese, tossed in a simple olive oil and lemon dressing. You can add some weight to your meal with grilled chicken, chickpeas, or quinoa.

Here are a few recipe ideas to get you started:

Mediterranean Chopped Salad

30 mins

This colorful and heart healthy salad is made with arugula, heirloom tomatoes, cucumbers and green olives, tossed in a lemony olive oil dressing. Topped with crispy chickpeas, fat-free feta, and toasted almonds, this salad is the one to make when you want a light, delicious and satisfying meal.

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Greek Edamame Salad

15 mins

When you’re craving a refreshing salad, this recipe delivers with a nutrient-rich variety of ingredients like protein-packed edamame, cucumbers, red bell peppers, red onions, feta cheese and Kalamata olives. Plant-based protein, fiber, and healthy fats makes this healthy salad a nutritious vegetarian meal to enjoy on the Mediterranean diet.

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Mediterranean Diet Pasta Recipes

Wondering if you can enjoy pasta on a heart healthy diet? You sure can when you make Mediterranean diet pasta recipes that use natural ingredients like whole wheat pasta, olive oil and fresh herbs. These healthy pasta recipes have plenty of taste while staying low in fat and cholesterol.

Pasta with Olives and Beans

45 mins

Crispy string beans, Romano cheese, garlic and black olives create this mouth-watering Mediterranean pasta recipe to enjoy any night of the week. This heart healthy meal is rich in fiber, protein and healthy fats.

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Fresh Tomato Pasta

30 mins

Made with whole grain pasta and extra virgin olive oil, this Mediterranean pasta dish is ready to eat in just 20 minutes. Featuring a no-cook sauce made with ripe tomatoes, fresh basil, and arugula, this heart healthy pasta is rich in fiber, antioxidants and vitamin C.

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Vegetarian Mediterranean Diet Recipes

If you’re looking for vegetarian meals that are full of tasty and healthy ingredients, the Mediterranean diet is the one for you! With plenty of fresh vegetables, beans, whole grains, and healthy fats, it’s easy to make filling and flavorful meals without meat. Eating vegetarian dishes has never been easier—or more delicious!

Spinach, Chickpea and Feta Melts

30 mins

Combine fiber-rich chickpeas, fresh spinach, low-fat feta cheese and a Greek yogurt sauce in a warm, toasted tortilla for this easy vegetarian recipe. Ready in just 30 minutes, each bite is full of the best colors, textures and flavors you can find in the Mediterranean diet.

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Dense Bean Salad

15 mins

Crisp bell peppers, chickpeas, black beans and red onion are tossed in a tangy red wine vinegar dressing for this low calorie meal you can enjoy in just 15 minutes.

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Mediterranean Meals for a Healthy Heart

Enjoy heart healthy meals packed with fresh vegetables, lean proteins, whole grains and healthy fats by making these Mediterranean diet dinner ideas part of your weekly meal plan.

Whether you’re craving a warm Mediterranean diet soup recipe, adding a splash of flavor with a Mediterranean diet salad dressing, or seeking out healthy vegetarian dishes, these Mediterranean recipes are designed to taste delicious while supporting your heart.

Want more ideas for Mediterranean meals? Here are 15 Mediterranean diet dinner recipes to make.

Just starting out on the Mediterranean diet? Here are 12 easy Mediterranean diet recipes to try now.