32 Mediterranean Diet Recipes Under 300 Calories

If you’re a calorie counter like me, I’m excited to share these 32 vibrant and flavorful low-calorie Mediterranean diet recipes that are not only delicious but also incredibly healthy and light. We’re talking meals bursting with fresh produce, lean proteins, and those heart-healthy fats that make the Mediterranean diet so renowned.

The best part? Each of these dishes clocks in at under 300 calories, so you don’t have to worry about your waistline. Whether you’re looking for satisfying salads, tantalizing seafood, or hearty vegetarian options, you’ll find something to love in this collection.

So grab your olive oil and let’s get started on a Mediterranean culinary adventure that’s both good for your body and your soul!

1. Greek Salad with Grilled Chicken

Combine chopped cucumbers, tomatoes, red onion, olives, and feta cheese in a bowl. Whisk together a simple lemon vinaigrette with olive oil, lemon juice, oregano, and salt and pepper to taste. Toss the salad with the vinaigrette and top with grilled chicken breast for a boost of protein. This salad provides a satisfying combination of fresh vegetables, healthy fats from the olives and feta, and lean protein. (approx. 280 calories)

2. Shrimp Scampi with Zucchini Noodles

Spiralize zucchini into noodles using a spiralizer or vegetable peeler. Sauté the shrimp with garlic and a splash of white wine in a pan until pink and cooked through. Toss the shrimp with the zucchini noodles and a squeeze of lemon juice. This dish is quick, easy, and packed with flavor, making it a perfect weeknight meal. (approx. 250 calories)

3. Mediterranean Tuna Salad

Combine canned tuna, Greek yogurt, chopped celery, and red onion in a bowl. Add a squeeze of lemon juice and season with salt and pepper to taste. This tuna salad is a healthier alternative to traditional mayonnaise-based tuna salad. Serve it on whole-grain bread or lettuce cups for a complete meal. (approx. 220 calories)

4. Lentil Soup with Lemon and Herbs

Sauté onions, carrots, and celery in a pot until softened. Add lentils and vegetable broth, bring to a boil, then simmer until the lentils are tender. Finish with a squeeze of lemon juice and fresh herbs like parsley and dill for a bright and fresh flavor. This soup can be enjoyed hot or cold. (approx. 260 calories)

5. Salmon with Roasted Vegetables

Marinate salmon fillets in a mixture of olive oil, lemon juice, garlic, and herbs like dill and oregano. Roast a variety of colorful vegetables like broccoli, bell peppers, and zucchini alongside the salmon. The roasted vegetables add sweetness and complement the flavor of the salmon. This dish is a complete and balanced meal that is easy to prepare. (approx. 290 calories)

6. Chickpea and Vegetable Curry

Sauté onions, garlic, and ginger in a pot until fragrant. Add spices like cumin, turmeric, and coriander, along with vegetables like cauliflower, carrots, and spinach. Stir in chickpeas and coconut milk, and simmer until the vegetables are tender and the flavors have melded. Serve this curry with brown rice for a complete and satisfying meal. (approx. 270 calories)

7. Mediterranean Quinoa Salad

Cook quinoa according to package directions. Combine the cooked quinoa with chopped cucumbers, tomatoes, bell peppers, and Kalamata olives. Whisk together a lemon vinaigrette with olive oil, lemon juice, oregano, and salt and pepper. Toss the salad with the vinaigrette and enjoy this refreshing and flavorful dish. (approx. 240 calories)

8. Stuffed Bell Peppers with Ground Turkey

Cut bell peppers in half and remove the seeds and membranes. In a pan, brown ground turkey with onions, garlic, and your favorite vegetables like mushrooms and zucchini. Stir in cooked brown rice and herbs like oregano and parsley. Fill the bell pepper halves with the ground turkey mixture and bake until tender. This dish is visually appealing and packed with flavor. (approx. 285 calories)

9. White Bean and Spinach Salad

Combine cannellini beans, fresh spinach, and chopped red onion in a bowl. Whisk together a light vinaigrette with olive oil, balsamic vinegar, Dijon mustard, and salt and pepper. Toss the salad with the vinaigrette and enjoy this refreshing and nutritious dish. You can add other vegetables like cherry tomatoes or cucumbers for extra flavor and texture. (approx. 230 calories)

10. Grilled Chicken Skewers with Vegetables

Cut chicken breast into cubes and marinate them in a mixture of lemon juice, garlic, and oregano. Thread the chicken onto skewers, alternating with vegetables like bell peppers, onions, and zucchini. Grill the skewers until the chicken is cooked through and the vegetables are tender. These skewers are perfect for a summer barbecue or a quick and easy weeknight meal. (approx. 275 calories)

Light Bites and Sides

These lighter options are perfect for snacks or side dishes, complementing your Mediterranean meals.

11. Hummus with Vegetable Sticks

Combine chickpeas, tahini, lemon juice, garlic, and olive oil in a food processor and blend until smooth. Serve the hummus with a variety of fresh vegetables like carrots, cucumbers, and bell peppers for a healthy and satisfying snack. Hummus is also a great source of healthy fats. (approx. 170 calories per serving)

12. Baba Ghanoush

Roast an eggplant in the oven until the skin is charred and the flesh is tender. Scoop out the flesh and combine it with tahini, lemon juice, garlic, and olive oil in a food processor. Blend until smooth and season with salt and pepper to taste. Baba ghanoush is a great source of fiber and antioxidants. Serve it with pita bread or vegetables. (approx. 150 calories per serving)

13. Tomato and Cucumber Salad

Combine sliced tomatoes, cucumbers, and red onion in a bowl. Whisk together a light vinaigrette with olive oil, lemon juice, and salt and pepper. Toss the salad with the vinaigrette and enjoy this light and flavorful dish. You can add fresh herbs like parsley or mint for extra flavor. (approx. 80 calories per serving)

14. Greek Yogurt with Berries and Honey

Combine Greek yogurt with fresh berries like strawberries, blueberries, and raspberries. Drizzle with a touch of honey for added sweetness. Greek yogurt is a good source of protein and calcium, while berries are packed with antioxidants. This snack is perfect for breakfast or an afternoon pick-me-up. (approx. 180 calories per serving)

15. Roasted Chickpeas

Drain and rinse a can of chickpeas. Toss the chickpeas with olive oil, spices like cumin and paprika, and salt. Roast the chickpeas in the oven until golden brown and crispy. Roasted chickpeas are a great source of protein and fiber. They can be enjoyed as a snack or added to salads for extra crunch. (approx. 120 calories per serving)

Seafood Sensations

Embrace the bounty of the sea with these delicious and healthy seafood dishes.

16. Grilled Salmon with Lemon and Dill

Season salmon fillets with salt and pepper. Grill the salmon until cooked through, then top with a simple sauce of lemon juice, fresh dill, and a touch of olive oil. Salmon is a great source of omega-3 fatty acids, which are beneficial for heart health. This dish is quick and easy to prepare, making it perfect for a weeknight meal. (approx. 250 calories)

17. Shrimp and Vegetable Skewers

Marinate shrimp in a mixture of lemon juice, garlic, and herbs like oregano and parsley. Thread the shrimp onto skewers, alternating with vegetables like cherry tomatoes, zucchini, and onions. Grill the skewers until the shrimp is pink and cooked through and the vegetables are tender. This dish is light, flavorful, and perfect for a summer barbecue. (approx. 220 calories)

18. Mediterranean Baked Cod

Place cod fillets in a baking dish and surround them with a medley of Mediterranean vegetables like tomatoes, onions, and olives. Drizzle with olive oil and season with herbs like oregano and thyme. Bake the cod until it is cooked through and the vegetables are tender. This dish is a complete and balanced meal that is easy to prepare. (approx. 260 calories)

Vegetarian Variety

These plant-based dishes showcase the versatility and flavor of Mediterranean cuisine.

19. Falafel Pitas

Combine chickpeas, herbs like parsley and cilantro, spices like cumin and coriander, and garlic in a food processor. Pulse until a coarse mixture forms, then shape into small patties. Fry the falafel patties until golden brown and crispy. Serve the falafel in whole-wheat pitas with hummus, tahini sauce, and fresh vegetables like lettuce, tomatoes, and cucumbers. (approx. 280 calories)

20. Spinach and Feta Pie

Use a store-bought phyllo dough or make your own. Combine spinach, feta cheese, eggs, and herbs like dill and parsley in a bowl. Layer the phyllo dough in a pie dish, then fill it with the spinach and feta mixture. Bake the pie until the crust is golden brown and the filling is set. This pie is a great source of protein and calcium. (approx. 260 calories per slice)

21. Mediterranean Lentil Salad

Cook lentils according to package directions. Combine the cooked lentils with chopped cucumbers, tomatoes, red onion, and fresh parsley. Whisk together a lemon vinaigrette with olive oil, lemon juice, and salt and pepper. Toss the salad with the vinaigrette and enjoy this healthy and flavorful dish. You can add other vegetables like bell peppers or carrots for extra nutrition. (approx. 240 calories)

22. Roasted Vegetable and Halloumi Salad

Cut vegetables like eggplant, zucchini, and bell peppers into bite-sized pieces. Toss the vegetables with olive oil, herbs like oregano and thyme, and salt and pepper. Roast the vegetables in the oven until tender. Grill halloumi cheese until golden brown and slightly crispy. Combine the roasted vegetables and grilled halloumi in a bowl and drizzle with balsamic glaze. This salad is a great source of protein, fiber, and healthy fats. (approx. 290 calories)

Hearty and Healthy

These satisfying dishes provide a balance of flavors and textures while keeping the calorie count low.

23. Chicken and Vegetable Tagine

Combine chicken pieces with vegetables like carrots, potatoes, and chickpeas in a pot. Add a fragrant broth made with spices like ginger, cumin, and turmeric. Simmer the tagine until the chicken is cooked through and the vegetables are tender. Serve the tagine with couscous or brown rice. This dish is a great source of protein, fiber, and complex carbohydrates. (approx. 275 calories)

24. Turkish Shepherd’s Salad

Finely chop tomatoes, cucumbers, onions, parsley, and mint. Combine the chopped vegetables in a bowl. Whisk together a simple lemon vinaigrette with olive oil, lemon juice, and salt and pepper. Toss the salad with the vinaigrette and enjoy this light and flavorful dish. This salad is a great source of vitamins and minerals. (approx. 100 calories)

25. Avgolemono Soup

Combine chicken broth, rice, and lemon juice in a pot and bring to a boil. In a separate bowl, whisk together eggs and lemon juice. Slowly drizzle some of the hot soup into the egg mixture, whisking constantly to temper the eggs. Pour the tempered egg mixture into the soup pot and stir gently. Heat the soup until slightly thickened, but do not boil. This soup is a good source of protein and carbohydrates. (approx. 220 calories)

26. Zucchini Boats with Quinoa and Vegetables

Halve zucchini lengthwise and scoop out the flesh. Combine cooked quinoa with chopped vegetables like mushrooms, onions, and bell peppers. Season the mixture with herbs and spices. Fill the zucchini boats with the quinoa mixture and bake until tender. This dish is a great source of fiber and nutrients. (approx. 250 calories)

Sweet Treats

Indulge in these lighter desserts that capture the essence of Mediterranean flavors.

27. Greek Yogurt with Honey and Walnuts

Combine Greek yogurt with a drizzle of honey and chopped walnuts. Greek yogurt is a good source of protein and calcium, while walnuts provide healthy fats and omega-3 fatty acids. This dessert is perfect for a light and refreshing treat. (approx. 200 calories)

28. Fruit Salad with Mint

Combine a variety of fresh fruits like watermelon, grapes, and oranges in a bowl. Toss the fruit with chopped fresh mint for a refreshing twist. This fruit salad is a great source of vitamins, minerals, and antioxidants. It’s a perfect light and healthy dessert or snack. (approx. 150 calories)

29. Dates Stuffed with Almonds

Pit Medjool dates and stuff them with almonds. Dates are a good source of fiber and potassium, while almonds provide protein and healthy fats. These stuffed dates are a perfect snack for a quick energy boost. (approx. 100 calories per serving)

Quick and Easy

These recipes are perfect for busy weeknights when you need a healthy meal in a hurry.

30. Tuna and White Bean Salad

Combine canned tuna with cannellini beans, chopped red onion, and a lemon vinaigrette. Season with salt and pepper to taste. This salad is a healthy and satisfying option for lunch or dinner. Serve it on a bed of lettuce or with whole-grain crackers for a complete meal. (approx. 210 calories)

31. Tomato and Basil Bruschetta

Toast slices of whole-grain bread until golden brown. Combine chopped tomatoes, fresh basil, garlic, and olive oil in a bowl. Season with salt and pepper to taste. Top the toasted bread with the tomato mixture and enjoy this light and refreshing snack. Bruschetta is perfect for a party appetizer or a light lunch. (approx. 180 calories per serving)

32. Cucumber and Yogurt Dip

Grate a cucumber and combine it with Greek yogurt, garlic, dill, and lemon juice. Season with salt and pepper to taste. This dip is a great source of protein and calcium. Serve it with fresh vegetables like carrots, cucumbers, and bell peppers or with pita bread. This dip is perfect for a light snack or a healthy addition to a meal. (approx. 120 calories per serving)

Conclusion

So, there you go! 32 mouthwatering Mediterranean recipes that are as kind to your waistline as they are to your taste buds. With these dishes in your cooking repertoire, you’ll be able to enjoy the vibrant flavors and health benefits of the Mediterranean diet without any fuss. So go ahead, experiment with these recipes, add your own personal touch, and savor every bite of this culinary journey. Kali orexi! (Bon appétit!)