49 Low-Cal Mediterranean Recipes for Healthy Eating

The Mediterranean diet shines because it highlights fresh produce, lean protein, and good-for-you fats in balanced portions. Each recipe below lands under roughly 450 calories per serving and relies on pantry staples that are easy to find. Expect bright herbs, citrus notes, and plenty of colorful vegetables to keep things interesting meal after meal. Whether you need a quick lunch or a leisurely weekend dinner, these dishes bring sunny seaside flavor to the table without extra calories.

1. Greek Salad with Lemon-Oregano Vinaigrette

Crisp vegetables offer crunch while briny olives and a modest sprinkle of feta add satisfying richness. A quick vinaigrette of lemon juice, extra-virgin olive oil, dried oregano, and a pinch of sea salt ties everything together. Serve it as a light main or alongside grilled fish. One generous bowl clocks in at about 220 calories.

2. Grilled Lemon-Herb Chicken Souvlaki Skewers

Boneless chicken breast pieces marinate briefly in lemon juice, garlic, and oregano before hitting a grill pan. The high heat seals in moisture without extra fat. Thread the meat onto wooden skewers and cook for roughly eight minutes, turning once. Two skewers come in at about 180 calories.

3. Tomato & Cucumber Quinoa Tabbouleh

Traditional bulgur gets swapped for protein-rich quinoa to keep things gluten-friendly. Plenty of chopped parsley and mint lend a refreshing bite. A splash of olive oil and lemon juice is all the dressing it needs. A one-cup serving totals about 240 calories.

4. Roasted Red Pepper Hummus Lettuce Wraps

Homemade hummus blended with sweet roasted peppers packs smoky flavor without extra oil. Spoon it into sturdy lettuce leaves instead of pita to cut carbs. Top with a few whole chickpeas for texture. Three wraps land near 200 calories.

5. Baked Cod with Olive Tapenade

Coding low calorie is simple when the fish cooks en papillote, locking in moisture with zero added butter. A quick tapenade of olives, capers, and parsley supplies bold flavor. The dish bakes in under 15 minutes. One 4-ounce fillet is roughly 210 calories.

6. Zucchini Noodle Pesto Bowls

Zoodles replace traditional pasta, slashing calories while still satisfying noodle cravings. A light pesto made with basil, almonds, and a whisper of Parmesan keeps the sauce fresh yet restrained. Stir in blistered cherry tomatoes for extra sweetness. A two-cup bowl sits around 170 calories.

7. Chickpea & Spinach Stew

Onions, garlic, and cumin perfume a quick simmer of canned chickpeas and crushed tomatoes. Baby spinach folds in right before serving, wilting into the broth. The stew thickens naturally, so no cream is needed. One hearty cup measures about 230 calories.

8. Eggplant Caponata Crostini (Light)

Eggplant cubes roast with minimal olive oil until velvety, then mingle with tangy capers and tomatoes. A splash of red-wine vinegar brightens the mixture. Spoon it over thin crostini for an elegant starter. Two topped slices tally roughly 160 calories.

9. Lentil & Feta Stuffed Peppers

Earthy green or brown lentils lend protein and fiber to keep you full. The filling also includes diced tomatoes, parsley, and just enough feta for a creamy bite. Bake until the peppers soften and the tops are lightly browned. One stuffed half registers about 240 calories.

10. Citrus & Herb Grilled Shrimp

Shrimp marinate in orange juice, garlic, and chili flakes for only 15 minutes before cooking. Quick high heat keeps them tender and lean. Serve over mixed greens or alongside grilled vegetables. Eight medium shrimp come to roughly 165 calories.

11. Watermelon, Feta & Mint Salad

Sweet melon contrasts beautifully with salty feta and cooling mint. A drizzle of balsamic reduction elevates the flavors without adding many calories. This salad doubles as a hydrating snack on hot days. A generous cup sits near 120 calories.

12. Cauliflower Rice Paella

Riced cauliflower stands in for traditional short-grain rice, slashing carbs while still soaking up classic paella seasoning. Smoked paprika, garlic, and saffron give the dish authenticity. Shrimp and peas add quick-cooking protein and color. One cup is about 180 calories.

13. Yogurt-Marinated Turkey Kebabs

Low-fat Greek yogurt tenderizes lean turkey breast chunks and carries spices like cumin and coriander. The kebabs grill quickly, sealing in moisture. Serve with a squeeze of lemon and a side of chopped salad. Two kebabs equal roughly 190 calories.

14. Tomato-Basil Farro Salad

Nutty farro offers satisfying texture while staying moderate in calories. Juicy tomatoes and fresh basil keep the salad bright. A splash of red-wine vinegar lifts the flavors. One cup comes in around 250 calories.

15. Minestrone Verde

This twist on minestrone swaps tomato base for a light vegetable broth scented with pesto. Cannellini beans deliver protein without heaviness. Each ladle brims with spring greens like spinach and peas. A one-cup serving hovers near 160 calories.

16. Artichoke & White Bean Dip with Veggie Sticks

Pureed cannellini beans replace mayo and cheese typically found in hot artichoke dips. A squeeze of lemon and handful of parsley brighten the blend. Serve chilled with crunchy vegetables. Two tablespoons of dip plus veggies is only 90 calories.

17. Lemon-Garlic Swiss Chard Sauté

Swiss chard cooks down quickly, making it perfect for a speedy side. A kiss of olive oil and plenty of garlic perfume the greens without excess calories. Finish with a squeeze of fresh lemon. A one-cup serving sits at about 85 calories.

18. Spaghetti Squash Pomodoro

Bake the squash until strands pull away easily with a fork, creating an ultra-light pasta substitute. A simple pomodoro sauce of crushed tomatoes, garlic, and basil keeps flavors classic. Sprinkle with a teaspoon of grated Parmesan for richness. One bowl totals near 140 calories.

19. Orange & Olive Chickpea Salad

Sweet citrus balances the savory punch of olives and earthy chickpeas. A drizzle of extra-virgin olive oil and oregano ties the flavors together. Red onion adds crunch without many calories. One-cup portion sits around 210 calories.

20. Rosemary Grilled Portobellos

Marinate mushroom caps in balsamic vinegar, olive oil, and chopped rosemary for 20 minutes. Grill until tender and juicy. Serve as a burger swap or sliced over salads. One cap is roughly 90 calories.

21. Greek Yogurt Tzatziki Bowl with Crudités

Low-fat Greek yogurt forms a protein-packed base, flavored with grated cucumber, dill, and garlic. Chill the dip so flavors meld. Scoop it up with fresh vegetable sticks for a crunchy snack. Two tablespoons plus veggies come in at about 70 calories.

22. Roasted Carrot & Coriander Soup

Roasting carrots concentrates their natural sweetness, reducing the need for heavy cream. Coriander seeds add warmth and complexity. Blend with low-sodium vegetable broth until silky. One cup is close to 130 calories.

23. Herbed Bulgur Pilaf with Pomegranate

Quick-cooking bulgur absorbs vegetable broth and olive oil for subtle flavor. Chopped parsley, mint, and scallions give it freshness. Pomegranate arils add tart pops and visual flair. A one-cup serving stands at about 195 calories.

24. Garlic Shrimp over Wilted Spinach

Sauté shrimp in a teaspoon of olive oil with sliced garlic and chili flakes. Add fresh spinach during the last minute so it steams beneath the shrimp. The pan juices form a light, flavorful sauce. One serving of six shrimp plus greens is around 175 calories.

25. Dolmades (Light Stuffed Grape Leaves)

Short-grain rice mixes with herbs, pine nuts, and a dash of olive oil before being rolled in tender grape leaves. Steam gently until the rice is just cooked. Serve warm or chilled with extra lemon. Two rolls contain about 90 calories.

26. Lemon-Dill Grilled Salmon

Salmon marinates briefly in lemon juice and chopped dill, then grills until just opaque. The fish stays moist thanks to its natural healthy fats. Pair with steamed veggies for a balanced plate. A 3-ounce portion is roughly 215 calories.

27. Cucumber & Yogurt Cold Soup

Blend Greek yogurt with cucumber, garlic, and fresh dill for a tangy, refreshing soup. Chill for at least an hour so flavors meld. Serve with a drizzle of olive oil. One cup is about 110 calories.

28. Roasted Tomato & Basil Bruschetta

Slow-roasting tomatoes intensifies their sweetness without added sugar. Spoon the jammy mixture over toasted whole-grain baguette slices. Finish with basil ribbons and a crack of pepper. Two pieces tally near 150 calories.

29. Sicilian Orange & Fennel Salad

Crisp fennel pairs beautifully with juicy orange segments and salty olives. A drizzle of olive oil and splash of red-wine vinegar create a simple dressing. Sprinkle with crushed pistachios for crunch if desired. One cup sits around 140 calories.

30. Mushroom & Tomato Barley Risotto

Pearl barley offers chewy texture and extra fiber compared with white rice. Simmer slowly with vegetable broth, adding mushrooms and tomatoes for umami depth. Finish with fresh thyme and a dusting of Parmesan. One cup contains about 260 calories.

31. Pumpkin & Lentil Harira

Harira traditionally includes meat, but this version relies on lentils for protein and pumpkin for velvety body. Warm spices like cinnamon and ginger create complex flavor. A squeeze of lemon just before serving brightens the soup. One cup tallies roughly 190 calories.

32. Shaved Asparagus with Parmesan & Lemon

Use a vegetable peeler to turn asparagus stalks into delicate ribbons. Dress lightly with olive oil, lemon juice, and zest. Top with a modest amount of shaved Parmesan. A one-cup portion is about 100 calories.

33. Mediterranean Cauliflower Steaks with Chimichurri

Thick cauliflower slices roast until edges caramelize and centers stay tender. A zesty chimichurri of parsley, cilantro, garlic, and red-wine vinegar adds punch. Serve as a light entrée or side. One steak plus sauce measures near 130 calories.

34. Light Avgolemono (Greek Chicken Orzo Soup)

Whisk egg and lemon into hot broth to create a silky texture without cream. Lean shredded chicken and a small handful of orzo make it satisfying yet restrained. Fresh dill brightens each spoonful. One cup lands around 180 calories.

35. Warm Lentil Salad with Roasted Beets

French green lentils hold their shape while absorbing a simple shallot vinaigrette. Sweet roasted beets pair nicely with peppery arugula. Serve slightly warm for the best texture. One cup is about 220 calories.

36. Baked Falafel Patties

Baking rather than frying keeps chickpea falafel light and crisp. Fresh herbs, cumin, and coriander provide authentic flavor. Enjoy in lettuce wraps or atop salads. Two small patties equal roughly 150 calories.

37. Herb-Roasted Sea Bream

Stuff the cavity with parsley, thyme, and lemon wedges before roasting. The thin fish cooks quickly, yielding moist flesh and crispy skin. Drizzle with a teaspoon of olive oil before serving. A 4-ounce portion is near 210 calories.

38. Chickpea Shawarma Salad

Roast canned chickpeas with cumin, paprika, and garlic until crunchy. Layer them over crisp greens and chopped vegetables. A quick lemon-yogurt dressing ties it together. One bowl lands around 240 calories.

39. Caprese Stuffed Avocado

Ripe avocado halves hold a classic Caprese mix of tomatoes, basil, and fresh mozzarella. Use part-skim cheese and a light balsamic drizzle to keep calories reasonable. Scoop with a spoon for a portable snack. One filled half is about 230 calories.

40. Gazpacho Andaluz

Blend ripe tomatoes, cucumber, bell pepper, and a splash of sherry vinegar until smooth. Chill thoroughly for peak flavor. Serve in small glasses as a starter. One cup measures near 100 calories.

41. Spinach & Feta Turkey Meatballs

Lean ground turkey mixes with chopped spinach, onion, and a pinch of feta for moisture. Bake instead of pan-frying to reduce fat. Pair with a simple tomato sauce or eat solo. Three mini meatballs total about 160 calories.

42. Lemon-Roasted Broccoli & Almonds

Toss broccoli with olive oil, lemon zest, and crushed garlic before roasting until caramelized. Toasted almonds add crunch and healthy fats. This side dish pairs nicely with any grilled protein. One cup sits around 110 calories.

43. Sardinian Minestrone with Kale

This island version of minestrone uses plenty of greens and a spoonful of fregola pasta for texture. White beans bring plant protein. A pinch of saffron lends distinctive color. One cup is about 190 calories.

44. Tomato & Olive Cauliflower Pizza

Riced cauliflower, egg whites, and a little Parmesan form a sturdy base that bakes crisp. Add a smear of tomato sauce, sliced fresh tomatoes, and olives. Bake again until bubbling. Two small slices come to roughly 170 calories.

45. Grilled Peach & Burrata Plate

Grilling caramelizes peaches, highlighting their natural sweetness. Creamy burrata adds indulgence in a modest portion. Top with basil ribbons and a balsamic drizzle. Half a peach plus one ounce of burrata equals about 180 calories.

46. Simple Herb Omelette with Tomato Relish

Whisk two eggs with chopped parsley and chives, then cook in a non-stick pan with minimal oil. Fresh tomato relish made from diced tomatoes, red onion, and vinegar adds brightness. The dish is ready in minutes. One omelette is roughly 210 calories.

47. Red Lentil & Tomato Dip

Cook red lentils with garlic, tomato paste, and cumin until very soft. Mash to a spreadable consistency and chill. Serve with crisp veggies or whole-grain crackers. Two tablespoons plus dippers total about 100 calories.

48. Zesty Citrus-Poached Chicken Salad

Poaching chicken breasts in orange and lime juice keeps them moist without added fat. Shred the meat and combine with peppery arugula and juicy citrus. A light vinaigrette of the poaching liquid and olive oil completes the salad. One plate is near 230 calories.

49. Fig & Walnut Yogurt Parfait

Low-fat Greek yogurt offers ample protein, while ripe figs contribute natural sweetness and fiber. A sprinkle of toasted walnuts adds crunch and heart-healthy fats. Use just a teaspoon of honey for gentle sweetness. One small parfait registers about 200 calories.