Our 25 Most Popular Mediterranean Diet Dinners for Busy Weeknights
If busy weeknights have you searching for quick dinner options, look no further. These 30-minute dinner recipes are for you! Each of these popular recipes features plenty of flavorful produce, legumes, healthy fats and lean proteins, making it a great option for those following the Mediterranean diet. One of the healthiest eating patterns around, the Mediterranean diet is associated with a variety of health benefits, including supporting heart health and reducing inflammation. Whip up easy options like our Marry Me White Bean & Spinach Skillet and Roasted Salmon & Broccoli Rice Bowls for a nourishing meal that will help you feel your best.
One-Skillet Garlicky Salmon & Broccoli
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein, omega-3s and a generous serving of veggies, this is one recipe you’ll want on repeat!
Marry Me White Bean & Spinach Skillet
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
By swapping in fiber-packed white beans and spinach as the main ingredients, we’ve given Marry Me Chicken a vegetarian spin. You’ll want to sop up every last bit of sauce, so serve this with a nice hunk of crusty whole-grain bread.
Sheet-Pan Salmon and Shaved Brussels Sprouts with Lemon-Garlic Drizzle
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Heart-healthy salmon is nestled among shaved Brussels sprouts, both of which soak up amazing flavor from the double drizzle of lemon-garlic sauce.
One-Pot Garlicky Shrimp & Spinach
Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer
Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.
Roasted Salmon & Broccoli Rice Bowls
Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Josh Hoggle
Gochujang, mayonnaise and honey combine to bring a spicy-sweet flavor to roasted salmon fillets. The honey allows the sauce to cling to the salmon while also providing a slight caramelization. Store-bought kimchi adds a nice tang to complete these weeknight-friendly rice bowls.
Brothy Lemon-Garlic Beans
Photographer: Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Abby Armstrong
The creamy beans soak up the garlicky, lemon-infused broth that is perfectly sopped up with a piece of toasted whole-wheat bread. For a little extra flair, finish the dish with a drizzle of good olive oil—or, for a creamier take, a dollop of Greek-style yogurt.
Creamy Garlic-Parmesan Butter Beans
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
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.
High-Protein Penne with Ground Turkey & Mushrooms
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Lean ground turkey teams up with cottage cheese in this creamy pasta dish. Mushrooms bring a savory depth of flavor while being low in calories, and whole-grain penne adds fiber for a hearty and balanced meal!
Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick.
Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75% for a delicious, creamy casserole you can feel good about eating. Roasting the squash makes the flavor sweeter and more intense.
Broccoli Melts
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Crisp-tender broccoli meets a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.
20-Minute Sick-Day Chicken Noodle Soup
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
This comforting 20-minute soup is packed with tender chicken, warm broth and soft noodles. The combination of tender chicken breast, ginger and garlic boosts flavor, while the warm broth helps keep you hydrated.
No-Cook White Bean & Spinach Caprese Salad
This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric adds a bright golden hue, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.
Teriyaki Chicken Skillet Casserole with Broccoli
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Whip up this quick and easy teriyaki casserole in just one skillet—it’s the perfect go-to recipe for hectic weeknights that’s sure to satisfy a crowd.
White Bean Enchilada Skillet
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This dish takes inspiration from classic enchiladas but instead of rolling up the filling, the tortillas are baked right into the skillet for the perfect weeknight dinner.
Crispy Salmon Rice Bowl
Ali Redmond
Tender pieces of salmon get a sweet and crispy coating thanks to sweet and savory teriyaki glaze in this salmon rice bowl. We love crunchy cucumber and creamy avocado as toppings.
Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali
This chicken pasta combines lean chicken breast and sautéed spinach for a meal that’s garlicky, lemony and best served with a little Parm on top. It’s a simple dinner the whole family will love.
Stuffed Sweet Potato with Hummus Dressing
Ali Redmond
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
This one-pot pasta dish with white beans, spinach and sun-dried tomatoes is lively and vibrant and leaves you with an easy cleanup. Toasting the orzo before adding the broth adds another layer of flavor.
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
White Bean & Sun-Dried Tomato Gnocchi
Jacob Fox
Sun-dried tomatoes are the star of this recipe—providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K.
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.
Salmon-Stuffed Avocados
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
