Healthy Recipes Mealtimes Dinner 22 Low-Calorie, High-Protein Dinner Recipes for the Mediterranean Diet By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on July 10, 2023 Reviewed by Dietitian Annie Nguyen, M.A., RD Reviewed by Dietitian Annie Nguyen, M.A., RD Annie Nguyen is a Registered Dietitian who manages EatingWell's Pinterest page. Before EatingWell, she worked with other dietitians to write nutrition blog posts, develop recipes and create social media content. Annie went to the University of Oklahoma to complete her B.S. in Health and Exercise Science. She went on to get her M.A. in Dietetics and finish her dietetic internship at the University of Oklahoma Health Sciences Center. EatingWell's Editorial Guidelines Trending Videos Close this video player Photo: Sara Haas These low-calorie, high-protein dinner recipes can help you meet your goals in a flavorful way. Not only are these dishes each under 575 calories per serving, but they also have 15 or more grams of protein per serving so you'll feel satisfied while meeting your nutrition goals. Plus, with a heavy focus on plant-based foods, healthy fats, lean proteins and whole grains, these dinners follow the Mediterranean diet, which is continually ranked one of the healthiest and easiest eating patterns by U.S. News and World Report. Recipes like our Stuffed Pepper Casserole and 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa are nutritious and unforgettably delicious dinner options. 01 of 22 Walnut-Rosemary Crusted Salmon View Recipe Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy walnut-crusted salmon recipe with a simple salad and a side of roasted potatoes for dinner. 02 of 22 Stuffed Pepper Casserole View Recipe Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle You won't be stuffing any peppers for this stuffed pepper casserole, but you will be enjoying the sweet and smoky combination of flavors coming from bell peppers, fire-roasted tomatoes, smoked paprika and ground beef. You can use precooked rice from the package or leftover brown rice if you have it. If using leftover rice, you will need about 1 1/2 cups. 03 of 22 Fish Taco Bowls with Green Cabbage Slaw View Recipe Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely Fresh salsa verde, green cabbage and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We love the mild flavor and firm, meaty texture of halibut but any firm white fish like mahi mahi or tilapia will work well in its place. We garnish this flavorful taco bowl with cilantro, but if you want to take it a step further, try toppings like sprouts or watermelon radishes for even more bright green color. 04 of 22 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa View Recipe Sara Haas A honey-and-chipotle glaze gives this roasted salmon a sweet and spicy kick. If you have time, consider grilling or broiling the corn for a few minutes for additional flavor. Short on time? Thawed frozen corn can be used in place of fresh. 05 of 22 Burrata Pasta with Cherry Tomatoes & Spinach View Recipe Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle This luscious weeknight pasta dish features burrata cheese—a soft cow's-milk cheese that looks similar to fresh mozzarella but features a creamy center that melts beautifully. You can substitute chopped fresh summer-ripe tomatoes for the cherry tomatoes. If they are plump and juicy they will moisten and flavor the pasta well so you can hold back on adding the full amount of pasta water. Serve with crusty garlic bread and a green salad on the side. 06 of 22 Low-Carb, High-Protein Ground Turkey Zucchini Boats View Recipe Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle 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. 07 of 22 Greek-Inspired Burgers with Herb-Feta Sauce View Recipe 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. 08 of 22 Broiled Salmon with Lemon View Recipe Jennifer Causey For quick weeknight meals, go for the broiler. It preheats in a flash and acts like an upside-down grill, bringing salmon to perfect doneness in just 10 minutes. Don't sweat it if you slightly overcook the salmon. Serve it with a dipping sauce or drizzle a bit of olive oil over top to bring back instant moisture. This basic broiled salmon recipe is even better when served with a creamy yogurt sauce and a side of quickly steamed or broiled broccolini. 09 of 22 Pistachio-Crusted Halibut View Recipe Ali Redmond 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 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. 10 of 22 Prosciutto Pizza with Corn & Arugula View Recipe This grilled prosciutto and arugula pizza makes the perfect summer dinner. If you have time, let the dough stand at room temperature for 10 to 15 minutes to make rolling it out easier in this 20-minute healthy pizza recipe. Thawed frozen corn works in place of fresh, just pat it dry before sprinkling it on the pizza. 11 of 22 Creamy Lemon & Dill Skillet Chicken View Recipe Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle This creamy lemon and dill skillet chicken recipe is a true crowd-pleaser and makes for a perfect weeknight dinner. Chicken cutlets cook quickly, taking this recipe from skillet to table in only 20 minutes. The drippings and fond from the pan are at the heart of the tangy, vibrant pan sauce that you serve with the chicken. Drizzle any extra over pasta, rice or mashed potatoes served on the side. 12 of 22 Lemony Baked Salmon in Foil View Recipe Photographer: Jen Causey, Food Stylist: Ruth Blackburn Baked salmon in foil is a foolproof way to cook fish. The foil helps shield the salmon from the intense heat of the oven and locks in moisture to gently steam what's inside. Citrus and dill flavor the sauce formed in the packet to spoon over the fish when it's done baking. Salmon is one of the best foods to eat to fight inflammation. The fatty fish is packed with omega-3 fatty acids, which may help tissues throughout our body. 13 of 22 Baked Mahi-Mahi with Garlic-Herb Butter View Recipe Photographer: Jen Causey, Food Stylist: Ruth Blackburn This baked mahi-mahi is cooked on top of lemon slices that impart their flavor through the fish, which is complemented by the buttery garlic and herb sauce baked on top. We like the meatiness of mahi-mahi, but this simple technique works well with other fish too, like salmon, cod or halibut. 14 of 22 Scallops with Lemon-Basil Sauce View Recipe Oxmoor House Large sea scallops are great for a fast and filling protein source any night of the week. They can be seared or sautéed and then added to salads and pastas or served solo as an entrée. Their mild taste and universal appeal make them a good host for complex flavors. Look for dry-packed sea scallops at your local seafood market. They haven't been soaked in a liquid solution, which increases their weight and sodium content. 15 of 22 Easy Baked Fish Fillets View Recipe Randy Mayor Looking for a simple fish dinner? Skip the frozen fillets and try this easy recipe for baked, fresh fish fillets. With little prep involved, this is a great last-minute, easy dinner for the family. Any firm white fish works well. The breading is not too overwhelming, but adds a delicious crunch. Serve it with leafy greens or thinly sliced oven-baked potatoes. 16 of 22 15-Minute Pesto Shrimp Packs 27 Grams of Protein View Recipe Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen 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. 17 of 22 Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes View Recipe Ali Redmond This sheet-pan lemon-pepper chicken with broccoli and tomatoes offers a blend of vitamin-rich vegetables, a healthy dose of fiber, and lean protein to fill your plate. Lemon pepper seasons the dish, adding brightness and spice. 18 of 22 Black Bean & Salmon Tostadas View Recipe Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa. 19 of 22 Salmon with Potatoes & Horseradish Sauce View Recipe Romulo Yanes; Food Styling: Torie Cox; Prop Styling: Claire Spollen You can't go wrong when you start with salmon and a sour cream sauce, especially if the sauce is flavored with dill and horseradish. Fill out the plate with a side of steamed green beans. 20 of 22 One-Pot Pasta With Spinach & Tomatoes View Recipe Caitlin Bensel This one-pot pasta dinner is simple, fresh, and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable, and lends itself to plenty of easy ingredient swaps (make sure to check out the clever riffs below). Change up the spinach for any vegetables you have on hand such as sliced zucchini and mushrooms, or add leftover chicken or cooked and crumbled sausage. We've happily embraced whole-wheat spaghetti as a healthier alternative to white pasta; it works especially well in this one-pot application. 21 of 22 Baked Kale Salad with Crispy Quinoa View Recipe Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe Greco Crisping the quinoa in the oven adds delicious texture to this bright and filling kale salad. The lemon-honey-garlic dressing complements the sweetness from the roasted vegetables. Topping the salad with feta and pepitas gives it a savory note. 22 of 22 Green Goddess Farro Bowl View Recipe Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely Farro and vegetables with a thick green goddess dressing pack this grain bowl with plenty of flavor. Finish it off with chicken, or use white beans as a plant-based protein alternative. (To make this bowl completely vegetarian, omit the anchovy paste from the dressing.) If you can't find fava beans, try thawed frozen lima beans or edamame in their place. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit