A Month of Mediterranean Diet Dinner Recipes to Eat in January

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Updated on April 22, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Winter Vegetable Mulligatawny Soup — Photo: Jacob Fox

This month-long meal plan of Mediterranean diet dinner recipes will keep you feeling satisfied and healthy all January long. These recipes feature ingredients favored in the Mediterranean diet like high-fiber whole grains, lots of nutrient-rich veggies, lean sources of protein and heart-healthy fat sources. Research shows that eating more of these good-for-you foods can help keep your heart healthy, protect against certain types of cancer and even support brain health as you age. Recipes like our Winter Vegetable Mulligatawny Soup and Roasted Chicken & Winter Squash over Mixed Greens will also help you get in plenty of seasonal produce, like kale, Brussels sprouts and avocado.

01 of 31

Vegan Grain Bowl

This easy grain bowl has so much to love—sweet potatoes, protein-packed chickpeas, creamy avocado and homemade tahini dressing. Make the full recipe on the weekend and pack into individual serving containers for ready-to-go lunches for work all week.

02 of 31

Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

03 of 31

Black Bean-Quinoa Bowl

Black Bean-Quinoa Bowl

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.

04 of 31

Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

This easy sheet-pan recipe brings together many fall favorites into a hearty dinner.

05 of 31

Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup — Jacob Fox

Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

06 of 31

Roasted Chicken & Winter Squash over Mixed Greens

This hearty salad comes together with little effort, since the squash and chicken can roast together on the same sheet pan. Prep the dressing and the salad greens while the chicken is roasting.

07 of 31

Garlic Roasted Salmon & Brussels Sprouts

Garlic Roasted Salmon & Brussels Sprouts

Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

08 of 31

Loaded Chicken-Quinoa Salad

Turn simple precooked ingredients into a delicious one-dish meal, high in fiber and with plenty of protein to keep you feeling satisfied.

09 of 31

Sweet Potato & Cauliflower Rice Bowl

Cuban Cauliflower Rice Bowl

In this riff on a healthy grain bowl recipe we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy drizzle, inspired by Cuban mojo sauce, finishes these vegan rice bowls, perfect for lunch or dinner.

10 of 31

Grain Bowl with Chickpeas & Cauliflower

This beautiful grain bowl is packed with healthy ingredients like quinoa, chickpeas, kale and cauliflower—all drizzled with a lemony tahini sauce. The fast one-bowl meal makes a satisfying weeknight dinner or packable work lunch. If you don't have za'atar, you can substitute 1/2 teaspoon each ground cumin and coriander.

11 of 31

Sheet-Pan Caprese Pizza

This light and flavorful caprese pizza is ready when the tomatoes are just heated through and the mozzarella cheese is slightly melted. If you want a little more on this pizza, it'd be delicious with a few slices of prosciutto. Chef tip: Let your dough come up to room temperature before you stretch it—it'll make it much easier to work with.

12 of 31

Hearty Chickpea & Spinach Stew

This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

13 of 31

Lemon-Caper Black Cod with Broccoli & Potatoes

In this healthy black cod recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them. Be sure to pat the fish dry before cooking—it's the key to getting the skin crispy. The black cod is served alongside roasted broccoli and potatoes for a satisfying 30-minute dinner.

14 of 31

Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi

sheet-pan chicken thighs with Brussels sprouts & gnocchi

In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.

15 of 31

Charred Shrimp, Pesto & Quinoa Bowls

Charred Shrimp, Pesto & Quinoa Bowls

These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

16 of 31

Sheet-Pan Roasted Salmon & Vegetables

Greek Roasted Fish

This dish is packed with flavor and fits perfectly into a Mediterranean diet.

17 of 31

Roasted Vegetable & Black Bean Tacos

These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.

18 of 31

Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

19 of 31

Slow-Cooker Quinoa Salad with Arugula & Feta

Slow-Cooker Mediterranean Quinoa with Arugula

Chock-full of quinoa, chickpeas and vegetables, this salad is a meal in itself. The roasted red peppers, lemon, olives and feta add texture and flavor. If you want to provide a meat option, serve with grilled chicken.

20 of 31

Vegan Lentil Stew

Vegan Lentil Stew — Fred Hardy

This comforting vegan lentil stew is incredibly satisfying thanks to hearty lentils and sweet potato. The leeks provide a savory allium note while the tomato paste, miso and cumin add bold flavor.

21 of 31

Baked Halibut with Brussels Sprouts & Quinoa

Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.

22 of 31

Roasted Salmon with Smoky Chickpeas & Greens

In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on six or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: Spice them up and roast until crispy.

23 of 31

Slow-Cooker Turkey & Kale Minestrone Soup

Slow-Cooker Turkey & Kale Minestrone Soup

Adjust the heat level in the dish by choosing either hot or mild Italian sausage. You can add red pepper, too, to make it extra hot. Serve this slow-cooker minestrone with crusty bread, if desired.

24 of 31

Chickpea & Quinoa Grain Bowl

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

25 of 31

Herby Fish with Wilted Greens & Mushrooms

This healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice or roasted potatoes.

26 of 31

Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

These healthy Southwestern cauliflower rice bowls, topped with black beans, corn and smoky chipotle shrimp, get a cool-down from homemade avocado crema and take just 30 minutes to make.

27 of 31

Vegetarian Bourguignon

vegetarian bourguignon

Carrots and parsnips mingle with meaty mushrooms in this vegetarian spin on the classic French beef stew. Feel free to substitute other root vegetables, such as rutabaga and turnip. Serve over whole-wheat pasta and top with chopped parsley or chives.

28 of 31

Baked Fish Tacos with Avocado

Instead of deep-frying, the fish fillets in this quick-and-easy five-ingredient recipe are coated with a flavorful seasoning blend and baked. Several varieties of flaky white fish can be used for these tacos. When you go to the market to purchase fish, the best strategy is to be flexible and choose the variety that looks freshest that day.

29 of 31

Rosemary Roasted Salmon with Asparagus & Potatoes

Yukon Golds are great here because they get crispy on the outside but completely creamy on the inside. A brush stroke or two of balsamic glaze provides a rich color and a sweet finish to the roasted salmon.

30 of 31

Quinoa Power Salad

Quinoa Power Salad

Make this satisfying salad in the evening and enjoy one portion for dinner, then pack the remaining portion for lunch the next day. Loaded with protein- and fiber-rich ingredients like chicken, sweet potato and quinoa plus power greens, this meal is nutrition-packed!

31 of 31

BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous

BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous

In the U.S., dry whole-wheat couscous has been partially cooked, making it a quick-cooking (5 minutes!) whole-grain weeknight dinner champ. And when you buy peeled shrimp, plus a bag of prechopped kale and bottled barbecue sauce, the savings in prep time helps to get this healthy dinner done in a jiff.

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