18 Mediterranean Diet Dinners for a Healthy Heart
Update your dinner menu with these delicious dishes! Each of these dinner recipes aligns with the Mediterranean diet, which focuses on ample produce, legumes, healthy fats and lean proteins. They’re also perfect if you’re following a heart-healthy diet, since they are low in sodium and saturated fat to support heart health. Recipes like Za’atar-Roasted Chicken with Chickpeas and our Sheet-Pan Salmon & Shaved Brussels Sprouts are easy and tasty options to help you stay nourished and feel your best.
Za’atar-Roasted Chicken with Chickpeas
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
This za’atar-roasted chicken is bursting with vibrant flavors. Za’atar—a fragrant blend of dried oregano, thyme and/or marjoram, sumac and toasted sesame seeds—mingles with lemon and garlic, infusing chicken thighs and chickpeas with tangy, earthy and savory notes.
Sheet-Pan Balsamic Chicken & Asparagus
Ali Redmond
Chicken cutlets are coated in a tangy-sweet balsamic glaze, roasting right alongside tender asparagus for an easy, well-balanced dinner. It’s a simple one-pan meal that’s perfect for busy weeknights.
Buddha’s Delight
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco
With its roots in Buddhist tradition, this dish can be found on the tables of many Cantonese families on the first day of the Lunar New Year but it’s a great dinner year-round. While bean thread noodles are a must, you can use a variety of veggies. This version’s earthy flavor comes from rehydrated mushrooms combined with napa cabbage, snow peas, carrots and baby corn.
Sheet-Pan Salmon & Shaved Brussels Sprouts
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Cooked entirely on one pan, this dish combines tender, flaky salmon with crispy roasted Brussels sprouts, all brought together with a zesty lemon-roasted garlic drizzle. It’s quick, flavorful and makes cleanup a breeze—perfect for busy evenings!
Chicken Parmesan Soup
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This dish 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!
Garlicky Cabbage Soup
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Warm, hearty and nourishing, this soup is rich with the aromatic flavor of garlic and tender-sweet cabbage. Packed with veggies and a savory broth, this soup is perfect as a light meal on its own or as a starter.
Chicken Fajita Soup
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
The vibrant, smoky flavors of traditional fajitas make for a delicious soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture.
Creamy Chicken Florentine Casserole
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
This creamy chicken Florentine casserole combines tender pieces of chicken, fresh spinach and a rich, creamy sauce, all baked to perfection with a golden, cheesy crust.
Bhel Puri-Inspired Salad
Ali Redmond
This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.
Crispy Salmon Rice Bowl
Ali Redmond
Tender pieces of salmon get a sweet and crispy coating thanks to a sweet and savory teriyaki glaze in this salmon rice bowl. We love crunchy cucumber and creamy avocado as toppings, but feel free to add whatever veggies you like best.
Braised Lentils & Kale with Fried Eggs
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
These braised lentils are cooked with tender kale and bathed in a fire-roasted tomato broth with an egg on top to pack in the protein. We like how the soft, runny yolk coats the dish.
Teriyaki Chicken Skillet Casserole with Broccoli
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Whip up this quick and easy teriyaki chicken casserole in just one skillet—it’s the perfect go-to recipe for hectic weeknights that’s sure to satisfy a crowd.
Chicken & Cabbage Soup with Pesto
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer.
Slow-Cooker Kale & White Bean Stew
Warm up to a hearty bowl of soup made with plenty of vegetables and protein-rich white beans. Comforting spices like oregano and thyme build flavor, while Parmesan provides an irresistibly savory finish.
Braised Black Lentil & Quinoa Bowls
These healthy vegetarian bowls feature black lentils braised in spices like thyme and smoked paprika. Riced cauliflower and quinoa bulk up the dish to make it satisfying for any weeknight dinner. A creamy yogurt topping finishes the recipe.
Skillet Lemon-Garlic Salmon
This ultra-quick one-skillet lemon-garlic salmon recipe features plenty of lemony flavors from both zest and juice. Garlic adds a savory note.
Butternut Squash & Black Bean Enchiladas
These vegetarian enchiladas are full of flavor. A crisp, citrusy slaw contrasts nicely with the enchiladas’ creamy squash filling, plus you get a bit of earthiness from the black beans.
Ground Beef & Potatoes Skillet
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali
In this healthy one-pan meal, ground beef and potatoes are paired with colorful veggies, including kale, tomato and peppers. Everything is cooked in one skillet, which builds layers of flavor while also cutting back on the number of dishes.
