A Month of Low-Carb Dinners That Follow the Mediterranean Diet

By

Danielle DeAngelis

Updated on March 24, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

a collage of recipe photos from the A Month of Low Carb Dinners That Follow the Mediterranean Diet

Ready to take on another month of healthy eating? This list of dinner recipes will help make your planning a little bit easier. With 15 grams of carbohydrates or fewer per serving, each meal supports those looking to reduce their carb intake. Plus, with a variety of ingredients like veggies, seafood, eggs, herbs and spices, these dishes fit seamlessly into the Mediterranean diet, which has many benefits like helping control blood sugar levels and reducing risk of depression. Recipes like our Grilled Salmon with Sweet Peppers and Zucchini Enchiladas are sure to add a flavor boost to your meal plan for the month.

01 of 31

Grilled Salmon with Sweet Peppers

It may seem counterintuitive to start the fish skin-side up. But when you flip it, the fish skin captures the juices as it finishes cooking for extra-flavorful results. Serve with chimichurri sauce (see Associated Recipe).

02 of 31

One-Pot Garlicky Shrimp & Broccoli

One-Pot Garlicky Shrimp & Broccoli — Photography / Kelsey Hansen, Styling / Greg Luna

Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.

03 of 31

Kung Pao Chicken with Bell Peppers

bowls of chicken and peppers

Here's an easy chicken recipe you'll definitely want to add to your dinner repertoire. A quick marinade tenderizes the chicken and infuses flavor in this stir fry. Adding a little oil to finish the marinade coats the chicken and helps keep it from sticking to the pan.

04 of 31

Zucchini Enchiladas

Zucchini Enchiladas

Using thinly sliced zucchini in place of tortillas is a great way to cut back on carbs and still enjoy cheesy chicken enchiladas. If you like the heat, opt for a spicy enchilada sauce.

05 of 31

Creamy Chicken & Mushrooms

Creamy Chicken & Mushrooms Recipe

Whether you scored wild mushrooms at the farmers' market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them. Serve over whole-wheat egg noodles or mashed potatoes.

06 of 31

Salmon Caesar Salad

This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.

07 of 31

20-Minute Chicken Cutlets with Creamy Pesto Sauce

20-Minute Chicken Cutlets with Creamy Pesto Sauce

Serve these creamy pesto chicken cutlets over your favorite pasta or zucchini noodles. This easy dinner recipe is sure to become a new family favorite.

08 of 31

Chicken Cutlets with Sun-Dried Tomato Cream Sauce

Chicken Cutlets with Sundried Tomato Cream Sauce

Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.

09 of 31

Easy Salmon Cakes with Arugula Salad

Easy Salmon Cakes with Arugula Salad

After making the salmon cakes, we firm them up for 5 minutes in the freezer before cooking so they don't fall apart when they hit the hot oil. You can also make these salmon cakes with canned salmon to make them pantry- and budget-friendly.

10 of 31

Shrimp Cauliflower Fried Rice

Cut down on carbs and amp up your veggie servings with this healthy cauliflower fried rice with shrimp, broccoli, bell peppers and garlic. Everything is cooked in one wok or skillet, but in stages, so each element keeps its integrity in the finished dish instead of being all mushed together--it may seem fussy, but it's worth it and actually quite easy. Resist the urge to stir the cauliflower rice right away; letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors. This healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights.

11 of 31

Walnut-Rosemary Crusted Salmon

Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

12 of 31

Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

In this healthy sheet-pan chicken recipe, meaty bone-in chicken thighs and broccoli florets are tossed with sesame oil and roasted on the same pan for a delicious and easy dinner with minimal cleanup. While the chicken and broccoli cook, whip together the simple scallion-ginger sauce. The sauce would also be wonderful spooned over salmon, tofu or grain bowls; it is easily doubled or tripled!

13 of 31

Scallops & Cherry Tomatoes with Caper-Butter Sauce

Scallops & Cherry Tomatoes with Caper-Butter Sauce

These pan-seared scallops come together in just 20 minutes for a delicious, easy dinner. You'll want some whole-wheat angel hair pasta or polenta to sop up all the rich, briny sauce.

14 of 31

One-Skillet Chicken Paprikash with Mushrooms & Onions

One-Skillet Chicken Paprikash with Mushrooms & Onions

Try this quick and easy one-skillet version of the Hungarian classic chicken paprikash. Serve the chicken cutlets, mushrooms and creamy sauce over egg noodles with a green salad on the side.

15 of 31

Avocado Tuna Salad

Avocado-Tuna Salad — Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless

Jazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that's cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.

16 of 31

Easy Shrimp Scampi with Zucchini Noodles

Enjoy classic shrimp scampi lightened up with zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness.

17 of 31

Green Shakshuka with Spinach, Chard & Feta

The inspiration for this green shakshuka recipe comes from HaBasta, a popular restaurant on the edge of Carmel Market in Tel Aviv, where the shakshuka is packed with green chard and spinach and a little hot pepper provides just a touch of spice. Serve with pita or crusty bread to sop up the sauce for a quick dinner or for brunch.

18 of 31

Cauliflower Chicken Fried "Rice"

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this satisfying chicken fried rice recipe.

19 of 31

One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach

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.

20 of 31

Chicken Florentine

Classic chicken Florentine--creamy spinach served atop sautéed chicken cutlets--is a fast and easy meal. To keep calories lower, this recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.

21 of 31

Homemade Chicken Ramen Noodle Bowls

Homemade Chicken Ramen Noodle Bowls

Transform canned chicken noodle soup into quick ramen bowls by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.

22 of 31

Mushroom & Tofu Stir-Fry

This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

23 of 31

Salmon-Stuffed Avocados

Salmon-Stuffed Avocados

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.

24 of 31

20-Minute Chicken Cutlets with Garlic Tomato Sauce

Chicken Cutlets with Garlicky Tomato Sauce — Jason Donnelly

This quick-cooking, high-protein chicken dish is perfect for any weeknight. Here, we cook down cherry tomatoes with a little wine until they burst and become jammy—making a luscious sauce to pair with chicken. A pinch of sugar at the end balances the sauce's acidity.

25 of 31

Oven-Baked Salmon with Charred Onions & Old Bay Radishes

The charred onion puree is both smoky and sweet, a nice foil for this simple baked salmon recipe. Serve this healthy salmon recipe with a glass of crisp, dry rosé for an easy dinner that's special enough for company. Environmental note: If you are deciding between farmed and wild salmon for this recipe, you should know that either one can be a sustainable choice: While farmed salmon historically has gotten a bad rap, many options now rate as Best Choice and Good Alternative by Monterey Bay Aquarium's Seafood Watch program. Use wild Pacific salmon if you prefer (most comes from well-managed fisheries), but check for doneness a few minutes early as it's typically leaner.

26 of 31

Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

27 of 31

Skillet Eggs with Tomatillos & Spinach

This healthy skillet recipe features eggs cooked in a mixture of spinach, herbs and tomatillos. Garnish with a touch of harissa--a fiery chile paste--and dip some toasted whole-grain country bread into the jammy yolks.

28 of 31

Salmon with Curried Yogurt & Cucumber Salad

Three ingredients you probably already have on hand--curry powder, yogurt and lemon juice--meld into a mouthwatering sauce that transforms simple grilled salmon. This healthy and easy dinner recipe comes together in just 20 minutes.

29 of 31

Chicken & Bok Choy Soup with Ginger & Mushrooms

Chicken & Bok Choy Soup with Ginger & Mushrooms — Photographer: Dera Burreson, Food stylist: Josh Hake

What is so obliging about this hearty chicken soup is that you can add any vegetables that suit your fancy: napa or Savoy cabbage, mushrooms, Chinese broccoli, broccolini, onions, leeks, mustard or turnip greens, celery or whatever tickles your bonnet. Just be sure that you don't overcook the vegetables. Spice it up with chile sauce, such as sriracha, and/or serve the soup over noodles to make it a more substantial main dish.

30 of 31

Chickpea Tuna Salad

Chickpea Tuna Salad — Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

31 of 31

Taco-Stuffed Zucchini

These stuffed zucchini boats are filled with all your favorite taco ingredients like seasoned meat, cheese and avocado. They're perfect for a a low-carb alternative on taco night or a great kid-friendly way to sneak in more vegetables.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

20 Low-Carb One-Pot Dinners for the Mediterranean Diet

One-Skillet Chicken Paprikash with Mushrooms & Onions

18 Low-Carb Skillet Dinners for the Mediterranean Diet

Chopped Power Salad with Chicken

11 No-Cook, Low-Carb Dinners for a Healthy, Refreshing Evening

a collage of some of the 17 Low Carb High Protein Dinners for Fall

17 Low-Carb, High-Protein Dinners for Fall

a collage of recipe photos of 22 Low-Carb, High Protein Comfort Food Dinners

22 Low-Carb, High-Protein Comfort-Food Dinners

a collage of recipe photos from 19 Low Carb Dinners That Are High in Protein

19 Low-Carb Dinners That Are High in Protein

Shrimp Cauliflower Fried Rice

20 Low-Carb Dinners You'll Want to Make This Winter

Shrimp Cauliflower Fried Rice

16 Easy Low-Carb Dinners You Can Make in One Pot

Easy Shrimp Scampi with Zucchini Noodles

30 Low-Carb Dinners You Can Make in 30 Minutes

Buffalo Chicken Cauliflower Pizza

24 Comfort Food Dinners That Are Low-Carb and Satisfying

Salmon & Avocado Salad

29-Day Low-Carb Low-Cholesterol Dinner Plan

Creamy Chicken & Mushrooms

18 Low-Carb Chicken Dinners That Are on The Table in 30 Minutes or Less

Crispy Cod with Charred Snow Peas & Creamy Herb Sauce

Our 19 Best Low-Carb Dinners That Are Easy to Make

Asparagus, Leek & Ricotta Frittata

22 Low-Carb Dinners You'll Want to Make This Spring

Scallops & Cherry Tomatoes with Caper-Butter Sauce

23 Low-Carb Dinners That Can Help Support Brain Health

Philly Cheesesteak Stuffed Peppers

20 Low-Carb Dinners You'll Want to Make Forever