18 Low-Carb Skillet Dinners for the Mediterranean Diet

By

Danielle DeAngelis

Published on September 23, 2022

Reviewed by Dietitian

Maria Laura Haddad-Garcia

One-Skillet Chicken Paprikash with Mushrooms & Onions

Pull out your skillet and whip up one of these delicious dinners. With 15 grams of carbohydrates or fewer per serving, these meals are perfect for those looking to reduce their carb intake. Plus, these dishes use ingredients like chicken, fish, eggs, bell peppers, leafy greens and herbs, which are staples of the Mediterranean diet. Research shows that the Med diet is one of the healthiest and easiest eating patterns around. Recipes like our Shrimp Cauliflower Fried Rice and One-Skillet Chicken Paprikash with Mushrooms & Onions are healthy and tasty dishes well-suited for any weeknight.

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Shrimp Cauliflower Fried Rice

Amp up your veggie servings with this healthy cauliflower fried rice for a quick low carb dinner.

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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.

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Frittata with Asparagus, Leek & Ricotta

Asparagus, Leek & Ricotta Frittata — Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

Serve this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go.

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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.

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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.

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Zucchini Frittata

Zucchini Frittata

A frittata, as a flat omelet is known in Italy, can be filled with a variety of vegetables and cheeses and makes a great impromptu brunch dish or supper. In this version, fresh mint and basil brighten the mild taste of zucchini. If you prefer, use feta or ricotta salata in place of the goat cheese.

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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.

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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.

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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.

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Cheddar and Zucchini Frittata

This frittata is made with cheddar cheese and zucchini and is quick and easy to prepare. With just 115 calories per serving, this is a guilt free meal.

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Skillet Lemon-Pepper Salmon

skillet lemon pepper salmon — Ali Redmond

Simple ingredients like lemon, cracked black pepper and paprika completely awaken this fall-apart-tender salmon with a crispy exterior. Use this salmon to add protein to a grain bowl or salad, or enjoy alongside roasted veggies.

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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.

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Shrimp Piccata with Zucchini Noodles

Shrimp Piccata with Zucchini Noodles

The tangy lemon-caper sauce in this healthy Italian makeover recipe is a natural with shrimp. Serving it over zucchini noodles (aka zoodles) keeps the dish summery and low-cal, but it's also delicious with whole-wheat spaghetti.

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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.

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Salmon & Avocado Salad

Salmon & Avocado Salad

Tender salmon tops a hearty salad of red cabbage, carrots and avocados tossed with a creamy dill vinaigrette in this quick, easy dinner.

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Low-Carb Cauliflower Fried Rice with Shrimp

Low-Carb Cauliflower Fried Rice with Shrimp — Jacob Fox

This fried rice variation uses riced cauliflower instead of traditional rice to lower the calories and carbs. You can adjust the amount of chile-garlic sauce according to taste.

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15-Minute Shrimp & Coconut Curry with Eggplant

15-Minute Shrimp & Coconut Curry with Eggplant — Brie Passano

In this quick shrimp recipe, shrimp is paired with a coconut curry and tender eggplant. Red, yellow or green curry works well in this quick dinner. To keep it fast, serve with precooked brown rice to sop up the sauce.

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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.

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