21 Low-Carb, High-Protein Mediterranean Diet Dinner Recipes

Reviewed by Dietitian Jane Leverich, M.S., RDN

The Mediterranean diet is one of the healthiest eating patterns in the world, thanks to nutritious foods like seafood, whole grains, legumes and fermented condiments . These dinner recipes align with the Mediterranean diet to support your body in fighting symptoms of inflammation and chronic diseases like cardiovascular disease or diabetes. Plus, these dinners can help you feel satiated for longer and more able to meet your nutrition goals, since they have no more than 14 grams of carbohydrates and at least 15 grams of protein per serving. Try our Sheet-Pan Balsamic Salmon & Asparagus or our Creamy Garlic Chicken & Broccoli Skillet for flavorful and healthy meals that help you feel your best.

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Sheet-Pan Balsamic Salmon & Asparagus Is the Easiest High-Protein Dinner Ever

This Sheet-Pan Balsamic Salmon & Asparagus is an easy, flavor-packed dinner that comes together quickly. Salmon, asparagus and red onion roast in a savory balsamic-soy glaze with garlic and Dijon for a perfect balance of tangy and rich. Finish with a squeeze of lemon for a bright, fresh touch.

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Creamy Garlic Chicken & Broccoli Is a Must-Try, High-Protein Dinner

This creamy garlic chicken-and-broccoli skillet dinner comes together in just 20 minutes. Tender chicken cutlets are paired with crisp-tender broccoli in a light garlic cream sauce. A splash of white wine adds depth, while fresh parsley adds a pop of color and flavor.

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5-Ingredient Everything Bagel–Crusted Salmon

For this 20-minute dinner, we turn to everything bagel seasoning to create a crisp, savory crust on salmon. A creamy garlic-yogurt sauce and some chopped cucumber add balance, making this five-ingredient entree feel special enough for guests but easy enough for a weeknight.

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Garlic-Butter Pork Chops with Spinach

Tender, juicy garlic-butter pork chops are seared to golden perfection, then paired with bright lemony spinach in this easy one-pan dinner. The garlic-and-herb seasoning adds bold flavor, while a touch of lemon zest and juice gives the dish a fresh, vibrant finish. It's ready in just 35 minutes, making it perfect for a weeknight meal.

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Ginger-Scallion Salmon

This simple ginger-scallion salmon is a dish that delivers big flavor with minimal effort. Steamed until tender and finished with sizzling ginger, scallions and a fragrant soy-sesame sauce, it highlights the natural richness of the fish while keeping the prep quick. Serve this dish for a small, at-home celebration for Chinese New Year.

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Sheet-Pan Ham & Spinach Quiche

This Sheet-Pan Ham & Spinach Quiche is your answer to effortless, protein-packed mornings. It delivers all the comforting flavors of a classic quiche in a format that's perfect for meal prep or feeding a crowd. Slice it into neat squares for make-ahead breakfasts, brunch buffets or even quick dinners paired with a simple green salad. Healthy, hearty and endlessly versatile, it's a recipe you'll return to again and again.

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Sheet-Pan Salmon with Broccoli

Fresh, fast and full of flavor, this sheet-pan salmon with broccoli is a healthy weeknight winner. Salmon is packed with omega-3 fatty acids, which can help reduce inflammation and support heart health. A zesty mix of lemon, garlic and olive oil brings brightness to both the tender salmon and the roasted broccoli. Everything roasts together quickly, so cleanup is minimal and dinner is on the table in no time.

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One-Pan Chicken Florentine

Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. 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.

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15-Minute Pesto Shrimp

This versatile and quick pesto shrimp can be served alongside a hunk of crusty bread, over pasta or rice, or even used as a topping for pizza. Look for shrimp that are free from preservatives, which can alter the texture and add sodium to the dish. We like the brightness and fresh flavor of refrigerated pesto, but a homemade classic basil pesto will make the dish extra special.

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Kimchi-Tofu Soup with Sesame & Egg

Cubed tofu soaks up the delicious aromatic broth, full of tang and flavor from prepared kimchi, garlic paste and ginger paste. Use your favorite brand of kimchi, just be sure to drain it before adding. A fried egg adds protein to this vegetarian kimchi-tofu soup. If you avoid eating seafood, look for a brand of kimchi that's vegetarian.

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Frittata with Asparagus, Leek & Ricotta

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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Sautéed Striped Bass with Lemon and Herb Sauce Is the Perfect Summer Dinner

If you find sea bass to be strong-flavored, remove the pan drippings from the skillet before making the sauce for a milder final product. The wine-butter sauce is a good complement to the dish, especially with caramelized lemon notes.

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Low-Carb, High-Protein Ground Turkey Zucchini Boats

Summer-fresh zucchini brims with a zesty mix of peppers, ground turkey and spices in these ground turkey zucchini boats. Nothing goes to waste here, as the flesh from the zucchini gets chopped and mixed with the filling. To ensure they cook evenly, use zucchini that are similar in size.

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Creamy Spinach-Artichoke Salmon

For this quick and easy dinner for four, the vegetables and sauce come together in one skillet in a matter of minutes while the salmon broils. Plus, salmon is swimming in heart-healthy omega-3 fatty acids and loaded with vitamins and nutrients like B vitamins and potassium.

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Meyer Lemon Chicken Piccata

Freshen up a classic chicken dish by using Meyer lemons for the sauce.  These lemons have a great tangy aroma and are sweeter and less acidic than regular lemons.

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Grilled Salmon with Red Pepper Relish

We love the sweetness and bright hue red bell peppers add to the relish here, but you can substitute with yellow or orange peppers, too. Skip green peppers, though, as they may be too bitter for this dish.

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Pistachio-Crusted Halibut

A layer of pistachios combined with panko breadcrumbs on top of the halibut fillets provides a delicious crunch and a pop of vitamin B6, a nutrient that's important for blood sugar regulation. We like the firm texture and mild flavor of halibut, but cod, haddock or tilapia can be used in its place.

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Air-Fryer Chicken Sausage & Veggie Frittata

Packed with chard, tomatoes, scallions and chicken sausage, this healthy frittata makes the perfect breakfast for two.

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Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette

This grilled salmon recipe with vegetables and a charred lemon-garlic vinaigrette captures the flavor of summer with smoky flavor from the grill. Asparagus and zucchini are quick and easy to cook, and nicely complement the salmon.

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Shirataki Noodles with Chicken, Feta & Tomato

We pair shirataki noodles with feta and tomatoes in this quick and vibrant dinner recipe. The tomatoes release their juices to create a glossy sauce that clings to the noodles and carries with it the flavors of garlic, oregano and basil. Crumbled feta and Kalamata olives add a briny punch.

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Ginger White Fish & Cabbage

Use any firm white fish you like in this ginger white fish and cabbage recipe—halibut, cod and sea bass would all work well. Steaming the fish results in tender and moist fillets. The crispy garlic-chile oil adds delicious spice; if you prefer a milder flavor, use red Fresno chile instead of Thai chile.

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