The Mediterranean diet has long been praised for its numerous health benefits, from reducing the risk of heart disease to aiding in weight loss. But what if you could enjoy the rich flavors and aromas of this cuisine without sacrificing your dietary goals? Enter: low-calorie Mediterranean recipes! In this article, we’ll be exploring 20 scrumptious dishes that blend the bold flavors of Greece, Italy, Spain, and more with healthier twists to keep your calorie count in check.
From vibrant vegetable salads to hearty lentil soups, these recipes are sure to tantalize your taste buds while keeping you on track. So go ahead, get inspired by the Mediterranean way of eating, and discover a world of flavor that’s both delicious and nutritious!
Grilled Mediterranean Vegetable Salad
This salad brings together the vibrant flavors of the Mediterranean, with grilled vegetables, tangy feta cheese, and a hint of lemon zest. Perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 1 red bell pepper, seeded and sliced
– 1 yellow bell pepper, seeded and sliced
– 1 zucchini, sliced
– 1 cup cherry tomatoes, halved
– 1/4 cup Kalamata olives, pitted
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Brush vegetables with olive oil and season with salt, pepper, and garlic.
3. Grill vegetables for 5-7 minutes per side, or until tender.
4. In a large bowl, combine grilled vegetables, cherry tomatoes, olives, lemon juice, and feta cheese.
5. Toss to combine and serve immediately.
Cooking Time: 15-20 minutes
Low Calorie Greek Yogurt Tzatziki
This classic Greek condiment gets a low-calorie twist with the use of Greek yogurt, cucumbers, and dill. Perfect as a dip for veggies or pita bread, or as a topping for grilled meats or salads.
Ingredients:
– 1 cup non-fat plain Greek yogurt
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh dill
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a bowl, combine the Greek yogurt, cucumber, dill, garlic, lemon juice, salt, and pepper.
2. Mix well until all ingredients are fully incorporated.
3. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
4. Serve cold.
Cooking Time: 5 minutes
Baked Mediterranean Stuffed Bell Peppers
Transform ordinary bell peppers into a flavorful and nutritious meal with this simple recipe. Fill them with a delicious mixture of rice, tomatoes, feta cheese, and fresh herbs for a satisfying dinner.
Ingredients:
– 4 large bell peppers (any color)
– 1 cup cooked white rice
– 1 can (14.5 oz) diced tomatoes
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together cooked rice, diced tomatoes, feta cheese, garlic, oregano, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Drizzle olive oil over the stuffed peppers and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes or until the bell peppers are tender.
Cooking Time: 45-50 minutes
Light Mediterranean Quinoa Bowl
Nourish your body with this flavorful quinoa bowl, infused with the essence of the Mediterranean. This healthy and refreshing dish is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned
– 1/4 cup cherry tomatoes, halved
– 2 tablespoons extra-virgin olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute.
3. Add olives, artichoke hearts, and cherry tomatoes. Cook for 3-4 minutes, stirring occasionally, until vegetables are tender.
4. Fluff cooked quinoa with a fork and add it to the skillet. Stir to combine with vegetables.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Herb-Roasted Mediterranean Chicken
Experience the bold flavors of the Mediterranean with this simple and aromatic roasted chicken recipe. Fresh herbs, lemon, and garlic come together to create a mouthwatering dish perfect for any occasion.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 2 tbsp fresh rosemary leaves, chopped
– 2 tbsp fresh thyme leaves, chopped
– 1 tsp garlic powder
– 1 tsp paprika
– Salt and pepper, to taste
– 1 lemon, quartered
– 1/4 cup chicken broth
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken and pat dry with paper towels.
3. In a small bowl, mix together olive oil, rosemary, thyme, garlic powder, paprika, salt, and pepper.
4. Rub the mixture all over the chicken, making sure to get some under the skin as well.
5. Place the chicken in a roasting pan and put the quartered lemon inside the cavity.
6. Roast for 45-50 minutes or until the internal temperature reaches 165°F (74°C).
7. Baste with chicken broth every 20 minutes to keep the chicken moist.
Cooking Time: 45-50 minutes
Low Calorie Mediterranean Lentil Soup
This hearty and flavorful soup is a staple of Mediterranean cuisine, made with red lentils, aromatic spices, and a hint of lemon. Perfect for a quick and nutritious meal.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried oregano
– 1/2 tsp ground cumin
– Salt and pepper, to taste
– 2 tbsp fresh lemon juice
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the lentils, diced tomatoes, oregano, cumin, salt, and pepper. Stir well.
3. Pour in the water or broth and bring to a boil. Reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Stir in the lemon juice. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Grilled Mediterranean Lemon Garlic Shrimp
Savor the flavors of the Mediterranean with this quick and flavorful grilled shrimp recipe, perfect for a weeknight dinner or outdoor gathering. This dish combines succulent shrimp with the bright, citrusy taste of lemon, the pungency of garlic, and the savory essence of herbs.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 lemons, juiced (about 2 tablespoons)
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together garlic, lemon juice, olive oil, and rosemary.
3. Add shrimp to the marinade and toss to coat. Let it sit for 15 minutes.
4. Grill shrimp for 2-3 minutes per side or until they turn pink and are cooked through.
5. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 10-12 minutes
Healthy Mediterranean Chickpea Salad
This refreshing salad is a perfect blend of flavors and textures from the Mediterranean region. With chickpeas, cucumbers, tomatoes, and feta cheese, it’s a nutritious and satisfying side dish or light lunch.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 medium cucumbers, diced
– 2 medium tomatoes, diced
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, cucumbers, tomatoes, and feta cheese.
2. Sprinkle parsley over the top and toss gently.
3. Drizzle olive oil and lemon juice over the salad, then season with salt and pepper.
4. Toss again to combine.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! Just assemble and serve.
Enjoy your delicious and healthy Mediterranean Chickpea Salad!
Low Calorie Mediterranean Eggplant Rollatini
Low Calorie Mediterranean Eggplant Rollatini
Elevate your dinner game with this flavorful and nutritious take on traditional eggplant rollatini, packed with the bold flavors of the Mediterranean.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup low-fat ricotta cheese
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine ricotta cheese, feta cheese, garlic, oregano, paprika, salt, and pepper.
3. Brush both sides of the eggplant slices with olive oil.
4. Spoon about 1 tablespoon of the cheese mixture onto the center of each eggplant slice.
5. Roll up the eggplant tightly and place seam-side down on a baking sheet lined with parchment paper.
6. Repeat with remaining ingredients, leaving a little space between each roll.
7. Bake for 25-30 minutes or until eggplant is tender.
Fresh Mediterranean Tuna Salad
Experience the bold flavors of the Mediterranean with this refreshing tuna salad recipe.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 1/4 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese
– 1 tablespoon freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a medium bowl, combine tuna, olives, artichoke hearts, red onion, and feta cheese.
2. Squeeze the lemon juice over the mixture and toss to coat.
3. Drizzle the olive oil over the salad and season with salt and pepper to taste.
4. Garnish with chopped parsley if desired.
Cooking Time: 5 minutes
Light Mediterranean Zucchini Noodles
Add a touch of Mediterranean flair to your meal with this refreshing zucchini noodle dish, perfect for a light and healthy lunch or dinner. This recipe is quick, easy, and packed with flavor!
Ingredients:
– 2 medium zucchinis
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– 1 tablespoon lemon juice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the olive oil over medium-high heat. Add garlic and sauté for 1 minute.
4. Add the zucchini noodles to the skillet and cook for 2-3 minutes, or until slightly tender.
5. Stir in parsley, feta cheese (if using), salt, pepper, and lemon juice.
6. Serve hot, garnished with additional parsley if desired.
Cooking Time: 10-12 minutes
Low Calorie Mediterranean Hummus Wrap
This refreshing wrap combines the creamy goodness of hummus with the flavors of the Mediterranean, all wrapped up in a whole wheat tortilla. Perfect for a quick and healthy snack or lunch.
Ingredients:
– 1/2 cup cooked chickpeas
– 1/4 cup low-fat plain Greek yogurt
– 1 tablespoon lemon juice
– 1 garlic clove, minced
– 1/4 teaspoon salt
– 1/4 cup chopped fresh parsley
– 1 whole wheat tortilla (6-8 inches)
– 1/2 cup mixed greens (such as arugula and spinach)
– 1/4 cup sliced Kalamata olives
– 1/4 cup sliced red bell pepper
Instructions:
1. In a blender or food processor, combine chickpeas, Greek yogurt, lemon juice, garlic, and salt. Blend until smooth.
2. Spread the hummus on the tortilla, leaving a small border around the edges.
3. Top with mixed greens, olives, and red bell pepper.
4. Roll up the wrap tightly and slice in half.
Cooking Time: 5 minutes
Servings: 1
Baked Mediterranean Cod with Tomatoes
Savor the flavors of the Mediterranean with this simple and delicious recipe that combines cod, cherry tomatoes, and aromatic herbs.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 pint cherry tomatoes, halved
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 1 tsp dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the cod, then sprinkle garlic, parsley, and oregano evenly among the fillets.
5. Arrange cherry tomatoes around the cod, slightly overlapping them.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cod is cooked through and flakes easily.
Cooking Time: 12-15 minutes
Healthy Mediterranean Avocado Toast
Kickstart your day with a nutritious and flavorful twist on classic avocado toast, infused with the Mediterranean’s signature flavors.
Ingredients:
– 2 slices whole grain bread (such as baguette or ciabatta)
– 1 ripe avocado, mashed
– 1/4 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Toast the bread until lightly browned.
2. Spread mashed avocado on each slice of toast.
3. Top with olives, artichoke hearts, garlic, and a squeeze of lemon juice.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley leaves, if desired.
Cooking Time: 10 minutes
Enjoy your delicious and nutritious Mediterranean-inspired avocado toast!
Low Calorie Mediterranean Stuffed Zucchini
Transform summer zucchinis into a flavorful and nutritious side dish with this easy recipe. This Mediterranean-inspired stuffed zucchini is perfect for a light and refreshing meal or as a healthy addition to your favorite dishes.
Ingredients:
– 4 medium-sized zucchinis
– 1/2 cup cooked white rice
– 1/4 cup crumbled feta cheese (low-fat)
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice zucchinis in half lengthwise and scoop out the insides.
3. In a bowl, mix cooked rice, feta cheese, parsley, mint, garlic, and olive oil.
4. Stuff each zucchini with the rice mixture, dividing it evenly among the four zucchinis.
5. Place the stuffed zucchinis on a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes or until the zucchinis are tender.
Cooking Time: 25-30 minutes
Grilled Mediterranean Chicken Skewers
Savor the flavors of the Mediterranean with these tender and juicy chicken skewers, infused with the bold tastes of Greece. Perfect for a quick weeknight dinner or a flavorful addition to your next outdoor gathering.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1/2 cup mixed olives (Kalamata and green), pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 lemon, cut into wedges
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Thread chicken, olives, feta, parsley, and garlic onto skewers.
3. Brush with olive oil and season with salt and pepper.
4. Grill for 8-10 minutes, turning occasionally, until cooked through.
5. Serve hot with lemon wedges on the side.
Cooking Time: 15-18 minutes
Light Mediterranean Couscous Salad
This refreshing salad combines the creamy texture of feta cheese with the nutty flavor of couscous, all wrapped up in a flavorful Mediterranean package.
Ingredients:
– 1 cup cooked couscous
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped Kalamata olives
– 1/4 cup artichoke hearts, drained and chopped
– 1/4 cup sun-dried tomatoes, chopped
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the cooked couscous, feta cheese, olives, artichoke hearts, and sun-dried tomatoes.
2. Drizzle with olive oil and lemon juice; toss to coat.
3. Season with salt and pepper to taste.
4. Garnish with chopped parsley, if desired.
5. Serve immediately.
Cooking Time: 10 minutes
Low Calorie Mediterranean White Bean Stew
This hearty and flavorful stew is a perfect representation of the Mediterranean diet’s emphasis on whole grains, beans, and vegetables. This recipe makes six servings and can be served as a main dish or used as a side.
Ingredients:
– 1 cup dried cannellini beans, soaked overnight and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 medium tomatoes, diced
– 1 red bell pepper, chopped
– 1 can (14.5 oz) low-sodium chicken broth
– 1/4 cup low-fat Greek yogurt
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or thyme for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add onions and garlic; cook until softened, about 5 minutes.
3. Add tomatoes, bell pepper, and chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Add soaked and drained white beans. Simmer for an additional 15-20 minutes or until the beans are tender.
5. Stir in Greek yogurt. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley or thyme.
Cooking Time: 45-50 minutes
Healthy Mediterranean Cauliflower Rice
This recipe is a creative twist on traditional cauliflower rice, infused with the bold flavors of the Mediterranean. With just a few simple ingredients and minimal cooking time, you’ll be enjoying this nutritious side dish in no time!
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup of olive oil
– 1/4 cup of chopped fresh parsley
– 1 tablespoon of lemon juice
– Salt and pepper to taste
– 1/4 teaspoon of red pepper flakes (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 1 minute.
5. Add the cauliflower “rice” to the skillet and cook for 5 minutes, stirring occasionally.
6. Stir in parsley, lemon juice, salt, pepper, and red pepper flakes (if using).
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Low Calorie Mediterranean Spinach and Feta Pie
This flavorful pie is a twist on the classic spinach and feta combination, with a reduced calorie count to suit health-conscious eaters. Perfect for a light lunch or dinner, this Mediterranean-inspired dish is sure to please.
Ingredients:
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled low-fat feta cheese
– 1/4 cup whole wheat phyllo dough, thawed
– 1/4 cup olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 egg, beaten (for brushing phyllo)
Instructions:
1. Preheat oven to 375°F.
2. In a bowl, combine spinach, feta, olive oil, onion, and garlic. Mix well.
3. Unroll phyllo dough and brush with beaten egg. Place one sheet of phyllo in the bottom of a 9-inch pie dish.
4. Add spinach mixture on top of phyllo, leaving a 1-inch border around edges.
5. Roll out remaining phyllo sheets to fit pie crust. Brush with egg and place on top of filling.
6. Bake for 30-35 minutes or until golden brown.
Cooking Time: 30-35 minutes
Summary
Get ready to indulge in the flavors of the Mediterranean without sacrificing taste for calories! This collection of 20 delicious recipes features healthy twists on classic dishes, all under 300 calories per serving. From grilled vegetable salads and baked stuffed bell peppers to herb-roasted chicken and lentil soup, these mouthwatering options are sure to please even the pickiest eaters. With a focus on whole grains, lean proteins, and fresh vegetables, these low-calorie Mediterranean recipes will keep you feeling full and satisfied while nourishing your body and soul.
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