21 450-Calorie Mediterranean Diet Dinners Ready in 30 Minutes or Less

By

Eleanor Chalstrom

Published on February 14, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

charred shrimp

These recipes are for the evenings when you need a healthy meal and you need it quickly. Ready in 30 minutes or less, these dinner recipes follow the Mediterranean diet, one of the healthiest eating patterns to follow. These dishes emphasize fruit and vegetables, whole grains, legumes, healthy fats and lean protein sources for a balanced and nutritious main. Not only are they quick, but also they have less than 450 calories per serving for something light yet satisfying. Recipes like Charred Shrimp, Pesto and Quinoa Bowls and Walnut-Rosemary Crusted Salmon are delicious and quick meals that may help you meet your nutritional goals.

01 of 21

Adobo Chicken & Kale Enchiladas

Put out your favorite toppings for these quick and healthy layered enchiladas. We like cilantro, sour cream, guacamole and jalapeños.

02 of 21

One & Yum Squid

One & Yum Squid — Jacob Fox

When cooking squid, the golden rule is to cook it fast (like this method, shared by Irish chef Clodagh McKenna from her new book, In Minutes) or cook it slow. Otherwise, it can turn out too chewy. Paired with spicy chorizo, earthy chickpeas, peppery kale and crunchy almonds, this dish feels like an instant taste-escape to Spain.

03 of 21

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.

04 of 21

Ancho-Spiced Chicken Skillet with Grapefruit Salsa

Ancho-Spiced Chicken Skillet with Grapefruit Salsa

This easy chicken skillet recipe comes together in just 30 minutes to help you put a healthy meal on the table fast. Sweet red grapefruit is our favorite for this dish, but any variety will do. Serve this juicy recipe with rice to soak up the sauce.

05 of 21

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.

06 of 21

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. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.

07 of 21

Cauliflower Rice Bowls with Grilled Chicken

These healthy Greek-inspired cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.

08 of 21

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.

09 of 21

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

This one-pan chicken pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that's garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.

10 of 21

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.

11 of 21

Greek-Inspired Burgers with Herb-Feta Sauce

These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon and feta cheese. If you can't find ground lamb, ask the butcher to grind some for you.

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Easy Pea & Spinach Carbonara

Easy Pea & Spinach Carbonara

Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

13 of 21

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.

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Chickpea Pasta with Mushrooms & Kale

Chickpea Pasta with Mushrooms & Kale — Greg DuPree

Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.

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Baked Halibut with Brussels Sprouts & Quinoa

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

16 of 21

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad

Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

17 of 21

Winter Greens Bowl

Winter Greens Bowl — Ali Redmond

This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish.

18 of 21

Gochujang-Glazed Salmon with Garlic Spinach

Gochujang-Glazed Salmon with Garlic Spinach — Jacob Fox

Gochujang, a Korean red chile paste, and honey give this salmon a little bit of sweetness and a whole lot of spice.

19 of 21

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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Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, it's easy to make your own to have on hand for quick and easy recipes like this chicken tender-topped salad that's ready in just 25 minutes.

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Creamy Garlic Skillet Chicken with Spinach

Creamy Garlic Skillet Chicken with Spinach — Marty Baldwin

Quick-cooking chicken cutlets are coated in a garlic cream sauce, while spinach adds a boost of color and nutrition in this easy, one-skillet recipe. Serve over pasta or whole grains to soak up the delicious sauce.

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